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Advice on ketosis - how is it like?

Answered on August 19, 2014
Created September 29, 2012 at 3:47 AM

Hi everyone, I've just on paleo for around 2 mths (1st mth no grains/legumes/dairy, 2nd I started taking rice). Now that I'm in between jobs I'll have more time to cook my own food so I intend to revert back to what I did in the 1st mth.

A little background: Asian male/late 20s/Singapore/around 5'9/inactive (that'll change soon). Started on this cos I had really bad IBS and gastrics. I don't take beef (religious reasons) but pretty much any other meat/offal is fair game.

Now the thing is, I've got a layer of abdominal fat that I've been carrying around for a while and I'm looking to get rid of asap, so I was reading up on ketosis. I'm interested to try it out, hopeing to get advice on the following:

  1. What should the composition of my diet be like in terms of nutrients? How much carbs should I be limiting myself to? Sugar from fruits?

  2. How do I monitor whether I am in ketosis? Still trying to hunt around for keto test strips, but haven't managed to find any.

  3. Any potential side effects to look out for? Main concern will be accidental malnutrition in some aspects when I miscalculate.

  4. Anyone else who started off on this with gastrics? I'm guessing that since the food I'm taking will be nutritionally dense, the physical quantity will be smaller. So far my attempts at reducing quantity with better food still seems to trigger the acidity. Anyone else who's been through this?

  5. Lastly, eggs. I don't believe the bad rep about eggs and cholesterol. But I'm doing something like 2-3 sausages and 4 eggs just for breakfast... Easily 10 eggs within 2 days or so. Is there any cause for concern in terms of overdosing?

That's long enough for now. Cheers everyone, enjoy the weekend!

77877f762c40637911396daa19b53094

(78467)

on September 29, 2012
at 05:04 AM

Ketogenic diets tend to be 15%ish Protein, 5%ish carb and 80% fat. Some go a bit higher on protein. Once established you can probably get away with 50gm or so of carb. Lyle McDonalds book on ketosis is good.

Ac1be7d044a82c85cee039f3435a550f

(150)

on September 29, 2012
at 04:48 AM

Not quite understanding the portions on VLC onwards - care to elaborate please? Oh and actually the belly was present all along (it's cumulative over months of stress and bad eating) - but in the month that I went back on rice I *think* I felt a slight increase. Didn't measure though. Will edit to include that

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2 Answers

1
47edf681280750c3712a3a56f2eae33b

on September 29, 2012
at 04:13 AM

Say hi to the rice, say hello to the belly. I think you got a direct anecdotal example of cause and effect. If you lost the belly for a month with absolutely no grains, introduced rice and blew up it would follow that rice is the culprit without getting overcomplicated with ketosis. Keep it simple. #5, can't overdo the sausage and eggs, unless of course it comes with 2 scoops of rice. I'm a newb, so take this for what it is worth.

0
77877f762c40637911396daa19b53094

(78467)

on September 29, 2012
at 04:29 AM

Only way to know how you will respond is to try it.

It is worth noting that a lot of people can't lose the last 10lbs without some starch because cortisol gets dysregulated when you are VLC and very-low bodyfat. Or, I should say, it CAN be dysregulated.

Ketosis seems extreme for a little bit of weight loss. I'd be inclined to up protein and moderate carb intake slightly and just make sure to keep your calories a little bit low.

77877f762c40637911396daa19b53094

(78467)

on September 29, 2012
at 05:04 AM

Ketogenic diets tend to be 15%ish Protein, 5%ish carb and 80% fat. Some go a bit higher on protein. Once established you can probably get away with 50gm or so of carb. Lyle McDonalds book on ketosis is good.

Ac1be7d044a82c85cee039f3435a550f

(150)

on September 29, 2012
at 04:48 AM

Not quite understanding the portions on VLC onwards - care to elaborate please? Oh and actually the belly was present all along (it's cumulative over months of stress and bad eating) - but in the month that I went back on rice I *think* I felt a slight increase. Didn't measure though. Will edit to include that

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