We are all different! We have different values, different lifestyles, different interests, different sensitivity, different blood flows in us, and we live in different climatic conditions. As food command a large part of our life, it should ideally suit you, without looking back at your sister, girlfriend or a popular insta blogger. Suitable not only for nutritional value, but also for emotional: aesthetic appearance of dishes, taste and other things like those.
How to find those for your own preferences?
Try it, and then carefully look at yourself and listen to the inner voice. It sounds funny, but only this helps find your personal comfort.
WHERE I LEARNED ABOUT KETO
A year ago, I was translating Lyle MacDonald’s book on a ketogenic diet, but at that time I observed strict veganism, and I did not begin to test this nutrition system. In the fall, I first read the LCHF of Andreas Enfeldt, then the work of David Perlmutter fell into my hands. They definitely have a rational kernel, but most of them seem to coerce to take their side through intimidation. In my leisure time, I read Joseph Merkola and did not understand how this can be released in hardcover. The entire informative load of a 200-page book would fit on 10 pages.
WHAT EVERYTHING STARTED WITH
I live in a cottage estate near Moscow. The girls of the estate share a common chat. When I want to come up with an idea, I drop it in the chat, and we create a dedicated group and bring the new thing to life in a companionable way.
We had a big chat of slimmers, in which all members had perfectly balanced weight and built a diet. Introduced daily care (masks, wraps and other similar things), which is quite problematic to carry out being a busy mother of five children or a business woman. But, as it turned out, when one really wants it, one has the time. There was also a week of green smoothies, where we all replaced the snack with a drink rich in chlorophyll and fiber. The company gathered for culinary master classes and business conferences. In short, you will not get bored with me :-D. Well, the experiment with a keto nutrition was proposed two months ago.
We gathered in a chat, calculated the required for everyone amount of proteins, fats and carbohydrates both in grams and as a percentage of the total food amount, composed a list of suitable products and started.
Important note! I STRONGLY DISAGREE WITH MYSTERIOUS DIETS COPYING AND FOLLOWING CELEBS BLINDLY! Before starting this experiment, I had had advanced biochemical and clinical blood tests, determined my vitamin-mineral status, performed a gastroscopy, and performed an ultrasound tests of the liver, kidneys, and gall bladder. And I think that everyone who wants to make significant changes to their diet needs to undergo a full examination beforehand!
KETO-GURU – #READS, NOT NOT # HEALTH
Despite having translated hundreds of studies and articles, reading books, and analyzing the experiences of familiar keto adherents, I bought guides from three well-known ketogenic diet gurus on the Web. A month and a half after I started with my keto programs, I attended a keto popularizer-organized seminar in Russia.
In my opinion, for the former it is only business, for the latter – a way to get on TV.
The former, via an offer, imposed on me keto bars, sahzams and some similar products, which can be bought at their online store or on iHerb effortlessly using their identification code for a “discount”. The latter at the seminar walked around the hall with a peacock and asked everyone to tag him on Instagram.
So, what kind of beast is this, keto?
This is a nutrition system where 70% share of the diet-suggested ration is fat, 20% is protein, and 10% for carbohydrates, which are mostly derived from green leafy salads and vegetables.
(There are info sources talking about adhering to 5%-carbohydrate share, but this is more likely to be used for therapeutic purposes, and not for a normal healthy person.)
KETO IS ONE OF THE MOST EXPENSIVE FOOD SYSTEMS
If you, just like many people do, visit the nearest food store, throw some oils, cheeses and lard in your cart and say “I’m on a keto” – you will be ruining your health. Every food that is produced for the mass consumption is, to a great extent, harmful!
The statement that keto (or LCHF) ration is affordable or even, forgive me Lord, budget food, is spread out by people interested in its promotion. And one believing it is one who did not get into the details. It is likely that this article will fly to my ears.
The components of the keto food basket are not simple, but golden. More precisely, the products in it should be as reputationally pure as possible and have a valuable chemical composition and contain an overwhelming amount of vitamins and minerals. And this is the lot of WILD fish, exclusively GROUND vegetables (90% of sold in the stores are hydroponic), NORTH free-growing berries and so on.
In a word – MAGICIANS of the XXI century!
WHY IS IT ESPECIALLY IMPORTANT TO FOLLOW PRODUCT QUALITY?
Excluding a large group of nutrients from your ration for keeping to the diet is making a sharp decrease of the vital vitamins and minerals consumed. That is why all adhering to the keto-diet in the kitchen have a pack of dietary supplements. You can get the maximum from fat-containing products, which have the average protein content and a minimum of carbohydrates only if they are absolutely ecologically clean and fresh. Although even a fanatical search for products will require the intake of an additional source of vitamins, minerals and fiber, and even enzymes.
EXAMPLE OF PRODUCTS USED FOR A TRUE KETO
If you want some milk, then go for the one with beta-casein A2, similar to the protein from breast milk. The A1 type of protein (differs from the A2 in terms of the amino acid chain) is much more difficult for a person to digest. A2 protein type can be found in goat, sheep, mare and buffalo milk, which is much more expensive than the mass-processed cow milk.
When you want to treat yourself with cheese, then it should contain only milk, sourdough from lactic acid microorganisms / fermenting component exclusively of animal origin. These cheeses are relatively expensive, and due to the lack of transgenic microbial components they ripen from six months and require very expensive care.
There are a lot of complaints about cheese!
The benefit to the human body is provided only by the products representing a small fraction of the world food market. For the most of foods, alas, “you don’t realize what you die from!”
Conclusion: if you are on keto, then you need Cheese (yes, with a capital letter), and not a replica of it.
If to eat Gruyere, then only the well-ripened (top or reserve grades) one. If it’s really a keto for the brain, then the diet can include only the Alpine Gruyeres, produced exclusively on high mountain pastures.
If mozzarella, then go only for the one made from buffalo milk, similar in chemical composition to female breast milk (true Mozzarella di Bufala).
The same with the Suluguni. The budget is out of the question for true LCHF, or keto like cow milk suluguni. We need the original one, which is made from buffalo, sheep or goat milk.
If wish some parmesan, then it should have at least two years of ripening.
Fish? Why not, but only the wild. Here my husband bought a wild sea bass (I just asked for salmon), the cost is 8 000 r. per kg and for that money you still need to cook it yourself!
If to take eggs, then because of the need to maintain the enzymatic row you need different types of them (ostrich, goose, turkey, caesar, quail) and only from young laying hens. If you like chicken egg, the choice is C2, which are more expensive than classic C0 in terms of mass, go to extremes.
And in addition to this, you need to measure the level of ketones in the blood daily. Calculating the amount of nutrients using the general formula is a no go, since an error in choosing the right amount of protein for you personally can make you lose your shape (the percentage of muscle mass will decrease) or can knock you out of ketosis switching to gluconeogenesis. In addition, protein is the most dangerous nutrient for humans. Playing with it won’t bring you any good!
CONCLUSION REGARDING MY EXPERIENCE
Caution, now I am writing on my own behalf! Your relationship with keto can be radically different from mine.
It was tasty and gourmand-pleasing! I became addicted to cheeses, learned how to make sauces for salads and made desserts from cream cheese and berries. And all these foods will remain in my ration when I’m on the diet. But I carefully went back to the carbohydrates norm.
I am a businesswoman and a mom, so great psychological load provokes the growth of the stress hormone produce (cortisol), which must be stopped. The easiest way to do this is to consume insulin, which is naturally produced by carbohydrates that come with food.
By the end of the experiment, the content of ketones in the blood was 1.1–1.2 (mild ketosis). Remember, I wrote that in order to accurately evaluate my experiment. I underwent a medical examination before it began. After 9 weeks of being on keto nutrition, I repeated it.
Ultrasound and gastroscopy test results remained unchanged.
Cholesterol, HDL and LDL exceeded the upper limit by 43–47%. The atherogenic coefficient was 1.9, which is one tenth below the minimum normal limit.
In addition, the concentration of copper 5(!) times exceeding the normal one was found in my hair. With the highest limit of normal at 50 mcg / g, I have 252. And a slight deficiency of selenium. At first, I was blaming the possible inhalation of copper dust inside the house (well, fool :-D) as the cause. Then I had a correspondence with a friend of the genius of biochemistry (Roman Viktorovich Yurikov), who was initially against my experiment, and everything fell into place.
With a surplus of fats in the diet, a greater amount of oxygen is required for their oxidation. Copper is necessary for mitochondrial respiration, and selenium is involved in protection against excessive free radicals. The lipid peroxidation of mitochondrial membranes led to the destruction of mitochondria, which also served as a source of copper release. Well, all the produced selenium was being instantly spent on fighting radicals (free forms of oxygen), resulting in its shortage.
AND THE LAST THING
From my experience, it is not worth it. Though it is only mine and no one else’s. Time after time, I write that we are all different and “what is good for the Russian, for the German is death”! Stay curious, try and implement the best of your experiments. But, I recapitulate once more, approach every idea implementation clear-headed! Many of us, unfortunately, collect information only from the Internet. Subscribing to some smart blog covering the topics in the sphere of your interests is good, but every tub must stand on its own bottom! Especially now, when almost every actively maintained blog is commercialized.