jcbman
Well-Known Member
- Messages
- 263
- Type of diabetes
- I reversed my Type 2
- Treatment type
- Diet only
Variety .. who do you bother commenting on things you obviously have no interest in understanding?
The fats I / we do are cook in butter, coconut / avocado oil. I add half an avocado to some meals. I have a spoon of whole earth peanut butter the (4.6 g / 100 g version) to mix with cinnamon, ginger and nutmeg. I have no more than 2 scoops of full fat Greek yogurt or crème fraiche (this is now my favourite Waitrose Smooth and Tangy). I have oily fish at least 3 times a week (sometimes I add fish for surf and turf). I have 2 home made seed crackers (lots of fat in these) with peanut butter. Recently I have had for a desserts black bomber cheese on flax bread toast (unbelievably tasty). Today for example I had Bolognese with 4 slices of home made flax bread (around 66% fat) and a cut in half fibreflour roll. I eat around 700 - 800 calories of mixed nuts everyday (don't recommend this for everyone, but I burn a lot of calories for example at the time of writing I am on 3770). So I mix the above with nuts as the one constant everyday for my fats. Again my food is never obviously swimming in obvious fat but with the above I don't have to think about ratios.What fats give what results mate?
What are we looking for here?
I don 't think you'd get very far without it.Why do you need protein?
Protein turns to sugar?
Protein can raise your BG?
Fat doesn't
Hi @jcbman
Try salami, chorizo, pate, soft full fat cheese, full fat yoghurt, butter, double cream. These all have high proportions of fat to protein, which is what you will need if you are to end up with a 2:1 ratio. My latest tasty snack (as part of a main meal) is a slice of cheddar cheese with pepper Boursin on top. You only need a small amount, but it is very tasty and filling.
You can make fat bombs from raw cacao butter and coconut oil. Google it. There are some lovely ones. Crunchy almond butter is my new best friend just watch the protein. MCT oil is a quick way of getting in to ketosis which I have in my bulletproof coffee. There are loads of recipes on Pinterest too. Good luck.
Try adding mayonnaise to steamed cauliflower or other veges along with herbs or spices, make a salad dressing of olive oil and wine or cider vinegar with various flavourings. You can make small bottles of salad dressings and keep them in the fridge until a little before they are needed, let them warm up and give them a shake to mix.
Avocado, peanut butter (not too much because of the protein content), mayonnaise, cheese, butter...
I’ll happily eat butter with a spoon thoughor a lump of cheese with butter spread on it!
I am assuming you are looking to reverse pre-diabetes. My advice is buy a body mass set of scales, just to ensure that if you put on weight t is muscle not fat. Take baseline measurements for fat, visceral fat and lean body mass. I would focus on lean body mass, satiety, lchf variety and enjoyment when eating.
Because carbs are low, it is likely you will be loosing weight and fixing metabolic issues, so there may be no requirement to get into too much detail (I don't know my ketones and have never tested). I don't think it is necessary to get an exact ratio or even get into ketosis, just cut the carbs (as you are doing, 10% is great) and adjust fat if you are not getting results.
Butter on green veg.. butter on steak. Stephen Phinney one of the main keto doctors puts melted butter over his dinner.
I sometimes put butter on cheese although I find that by keeping carbs below 20g per day keeps me in ketosis without having to worry too much about other macros. I'm afraid that there are some people commenting here who aren't that well informed on a ketogenic way of eating.
I’ve found that prawns need a spot of insulin to cover but fish doesn’t.
Yes thats very true especially when there are some people deliberately trying to muddy the waters....Thanks, there’s so much info out there it can actually be hard to narrow it down to what is useful and what’s isn’t
You've probably done that a thousand times in sandwiches.
I apologise to the original poster for going off on a tangent in this fascinating thread but can you really buy scales that can give you an indication of visceral fat (subcutaneousfat same thing?) and where or what do you ask for.I am assuming you are looking to reverse pre-diabetes. My advice is buy a body mass set of scales, just to ensure that if you put on weight t is muscle not fat. Take baseline measurements for fat, visceral fat and lean body mass. I would focus on lean body mass, satiety, lchf variety and enjoyment when eating.
Because carbs are low, it is likely you will be loosing weight and fixing metabolic issues, so there may be no requirement to get into too much detail (I don't know my ketones and have never tested). I don't think it is necessary to get an exact ratio or even get into ketosis, just cut the carbs (as you are doing, 10% is great) and adjust fat if you are not getting results.
I would still count veggies in my carbs but what fat macro do you have.. its normally fat to satiety rather than any specific amount. Dr Berg is a bit of an outlier on some things..OK guys sorry if this derails the thread as I have enjoyed reading it and loved @Mbaker's link to scales . I wandered onto keto forum suggested by @bulkbiker and watched video by Dr Berg and got puzzled by an assertion he made. He stated to stay at or below 20 gms carb not counting veggies. Is this what others do as if so it would really help my macros and seems to fit with the thread title without me going to fat bombs etc.
Sorry if this is in the TL DR category or seems stupid.
bloods up down or all over the place? and by how much?Hi @bulkbiker thanks for replying. Initially, I used an online calculator and came up with this based on height, weight and fitbit execise log : 2200Cals; 30 gms Carbs 5%; 17% protein 108 gms; 78% fat 214 gms; That is about the daily ratio/average since the turn of the year.
Thursday, Friday and Saturday were very odd days. The first 2 were OMAD days with less than 1200 cals but spot on the ratio. Saturday was 3000+ cals 3% carbs but spot on the other macros. Since then bg levels have adhered to no known pattern of last 3 years so I am trying to pinpoint potential reasons.
fbg and 2 hr afterwards .8 and 1 respectively but evening meal and bedtime down 1. May have/be getting a cold so that might be the issue but has followed those 3 days so puzzled as to what has triggered this - bg normally very stable could almost always paste in 3 year average and get the same result.bloods up down or all over the place? and by how much?
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