LCHF Week 14 – Health Observations (Nov. 26 – Dec. 2)

It’s been 2 weeks since my last update. I fell off the wagon a bit (went out of ketosis) during the Thanksgiving weekend because I indulged in a small slice of chocolate pudding pie. It was bad. Caused my BGLs to go into the 300s and stayed high for about 5 days. I’ve learned my lesson well. And as a result, I’ve had to go back on insulin. *sighs* Oh well, we live and learn and this is a learning experience! Onward to the updates:

  1. I’ve decided to give up the BPCs. I love them, I really do, but I’ve decided to get my fats from real foods instead of just eating pure fat. So I am upping my intake of avocados and olives. I will still be using coconut oil and butter, but in my cooking only.
  2. I am keeping my protein at around 50 grams per day because too much keeps spiking insulin and increasing my BGLs. As a result, I have been eating less fish because it is so high in protein and lower in fat. The only exceptions are tuna, trout, salmon and sardines. However, I am limiting these to about 3 grams servings. I will be adding pork and beef back to my diet, but again at only 3 grams servings. Eggs are still my best friend and I eat 2-3 of these at a meal.
  3. I am avoiding the scale. It’s not that I am not losing weight, but I have learned that my weight shifts quite a bit. Some days I am down 2-3 lbs, other days back up again. This is a motivation-buster. Instead, I am measuring my waist. Down 4 inches! I read somewhere that each inch is about 5 lbs of weight loss, so yes, I am down 20 lbs. I was able to get back into some clothes that I haven’t worn in about 3-4 years and that is a motivation-enhancer!
  4. My energy levels are still high, my mood enhanced, my brain is sharper, my eyesight is great and especially the night vision, hair and skin still soft and shiny, pain in my body still greatly reduced… so all systems are a go!
  5. Constipation has not been an issue since I add psyllium husk to my diet. I plan to add chia seeds to my diet soon (with coconut milk, yum!) because of all of the great benefits I have read about them in regards to fiber.
  6. I am drinking much more water and green tea these days. Giving coffee a slight rest (still having 1-2 cups per day though).
  7. Sleep is still a bit of an issue for me. Some days I sleep well, others not so well. I have cut out all caffeine after 4 pm and this does seem to help some. Now if I can just get on a regular sleeping pattern. That is the hardest part.
  8. I am still having some issues with the neuropathy in my feet, but this does seem to be improving. I started taking my B-vitamins at night which seems to be helping.

Well, that about does it for this update. On a good end-note, one of my cousins came to visit recently and he said he could tell a definite change in my weight and overall health. Yay! A big score there.


Strange Observations #8

Dairy – I’ve noticed lately that every time I eat dairy, even if it is high fat and low carb, my blood glucose level goes way up… like 20 pts higher than when I eat any other proteins.

I’ve come to the conclusion that I am so insulin resistant that I have to leave lactose alone too. It is a sugar after all and I am trying to quit sugars of all sorts. So lactose is out… with the exception of butter and heavy whipping cream because they are mostly fat, like 99% fat and 1% carb. IF my blood glucose level still goes up, I will cut the HWC first and if that still doesn’t help, I will also give up butter.

I will be so glad when my body starts functioning correctly again.

Stevia Products

I have mentioned before that I cannot do most sugar substitutes. I cannot use aspartame because it makes me numb and gives me panic attacks if I consume too much. I cannot use sucralose because it give me migraines (fuck you, Pepsi for adding sucralose to your products! You bastards!).

I CAN use saccharine in limited amounts, but only the liquid drops. And I CAN use stevia, but again, only in the liquid drops. I CANNOT use the powdered versions period because they contain maltodextrin, which causes my blood sugar to rise. Maltodextrin is a SUGAR.

The one thing I really miss from my lifestyle before LCHF is French Vanilla creamer. I admit, I probably consumed the majority of my carbs per day from this very product (5 grams of carbs per 1 Tbsp – no way I ever consumed just 1 Tbsp in a cup of coffee!). I love love love the flavor. I am an avid coffee drinker and love my flavored coffee. So, on this LCHF WOL, I have  had to search out alternatives.  What to do, what to do?

My alternative: HWC and flavored stevia (vanilla cream)!

Granted, it doesn’t taste nearly as good as the commercial product, but I am willing to make some sacrifices for this WOL.

SweetLeaf (the only stevia brand I trust) has a variety of flavored stevia liquid drops. Just do a search on Amazon. Admittedly, those little 4 oz. bottles are pricey (around $10 each), but they do last a while. The ones I am interested in are vanilla cream, chocolate, toffee, and rootbeer (wouldn’t be for my coffee though.. lol).

There is also a product called Stur (search for it on Amazon) that has flavored drops to add to your water. They are pricey though. They have an awesome tea with lemon and I really like the fruit punch and Garcina Cambogia varieties. Some grocers even carry it, but I couldn’t find it at my local Krogers.

Another alternative is Zevia. It is a carbonated soda with stevia added. They are not carb-free though. I see them available in my Krogers ads every week. However, my particular store does not carry them. Other Krogers might and you have to look in their health food section, not the regular soda section.

Thankfully, stevia is becoming more readily available. I just have to check labels though to make sure the stevia products I do buy do not have maltodextrin in them. This was a sad realization when I went in search of Protein powders with stevia. I think I may have found 2 products without the maltodextrin. The quantity was small and the price outrageous.

I am sure there are other stevia products on the market and I will definitely continue to seek them out. It’s all about the research, price and availability for me though.

Let’s Talk About Nuts!

Nuts are one of natures perfect foods, seriously, they are! They have a good balance of fat, protein and carbs. Most nuts are very low carb, in fact. However, there are two common “nuts” that need some clarifications from a LCHF point of view.

Cashews: these can be eaten in moderation as a “sometimes” snack because they are the highest in carbohydrates.

Peanuts: these are not even nuts. They are LEGUMES (think beans!). Legumes are not allowed in a LCHF diet because they are higher in carbohydrates. Sure, less than cashews, but still higher than nuts.

Acceptable LCHF nuts are: Almonds, Brazils, Hazelnuts, Macadamia, Pecans, Pinenuts, and Walnuts.

Why, with such a great variety of nuts, would you even consider eating peanuts? This has been an argument I have had many times. Sure, peanuts are cheaper and peanut butter is a staple in a lot of homes, but almond butter tastes so much nicer! and it is healthier! You can also use Almond flour in place of white or wheat flour. And Macadamia nuts crushed make a great mock “graham cracker” crust.

Anyway, if you want to stick closely to the LCHF WOE, you have to ditch the peanuts/butter. If it is the only sustainable protein/fat you have in the house, eat it until you can get almonds/butter and other nuts. It definitely won’t kill you, it will just keep you out of ketosis.

Note: nuts should be consumed in moderation!

A Typical Daily Menu

This is a typical daily menu. It varies, but for the most part, this is what I eat during the day:


  • 2-3 eggs (fried or scrambled in coconut oil, an omelet with spinach, red onions and feta cheese, as an egg drink, or 2-3 hard boiled eggs mixed with mayonnaise)
  • 2-3 slices of bacon or 2 slices of canned corn beef (not the hash!)
  • 1/4 cup of low carb salsa
  • 1/4 cup of sauerkraut
  • Coffee with full fat milk or HWC (if I have it) and stevia

I do skip lunch!


  • a decent portion of meat (could be 2 fish fillets, 2 chicken thighs (not breaded, unless using ground pork rinds), a large chicken breast (not breaded, unless using ground pork rings), 2 hamburger patties, 2 medium pork chops, etc.)
  • 1 cup of cooked LC veggies (no corn, carrots, peas, potatoes, most winter squashes or beets)
  • cook all meats in coconut oil, add butter or cheese sauce to veggies, sometimes add butter to fish
  • sometimes I will also add a small salad of greens, red onions, cherry tomatoes, cucumbers, parm cheese and olives with full fat ranch dressing

Night time snack, as needed (these are examples of snacks I might have. I do not eat ALL of these in one snack):

  • a few reg pork rinds with a couple Tbsp of full fat ranch dip or full fat sour cream
  • 1/2 cup of full fat cottage cheese with a few slices of tomatoes or a couple slices of avocado.
  • small can of tuna mixed with mayonnaise, a few dill pickle chips, or olives
  • a Tbsp of almond butter spread on celery sticks

I try to follow the Food List (in Pages) as a guideline. I do use more coconut oil than the other oils, and I add a LOT of spices and herbs to my foods. I try to avoid too much dairy unless it is HWC, whole fat milk, butter or parm cheese because of the lactose (it is a carb!)

I tend to eat simple foods, WHOLE foods as often as possible, fresh or frozen vegetables, and stay away from processed meats (sandwich meats, hot dogs, most sausages) and cheeses (reg sandwich cheese (American) and velvetta). I get my carbs mainly from vegetables and the small amounts of dairy.

If you have any questions about anything that I eat, let me know in the comments.