Shortly after my last post in June, I completely crashed. I have several mental illnesses and succumbed to such a deep depression, that I had to be hospitalized and re-medicated (I’d gone for nearly 2 years un-medicated). I spent 10 days in the psych ward and they didn’t care that I was on a low-carb diet. I was told to eat what I was given or not eat at all, and by not eating at all, I would be put into isolation and on suicide watch. Needless to say, after two days of barely eating anything because most of the food was high in carbs, I ate what I was given. Once again, I’ve gone nearly two months one a semi-lchf diet. Today I’ve rededicated myself to the LCHF diet.
Here are the whys of it all:
- My bs readings have again been off the wall – low 400s most days. Today, I managed to lower my bs by 145 points by sticking to LCHF without taking any insulin
- The edema in my feet has been out of control. Today, for the first time all summer, I’ve had no puffy feet.
- The neuropathy pain has just gotten worse. Today has been my first pain-free day all summer.
- I’ve felt more mentally alert today. Not even my medication has over-secreted brain fog.
Today has actually been a no carb, no protein day. I’ve only had two cups of BPC with unsweetened almond milk, coconut oil and Kerrygold butter. I have to stay away from the stevia. Although it doesn’t increase my bs on its own, it does make me crave carbs. There are too many sweets and bread in the house thanks to Dad and brother, so I cannot allow anything to cause cravings.
It sucks to go through all of the “low carb” symptoms again though. The dizziness and the lethargy. I’ve got my electrolytes though, so that has helped tremendously. I also received a late evening energy boost from the fat. Hence, why I am able to sit here and write these notes.
Tomorrow, I will eat a salad with egg for my dinner meal, but only BPC before that. I want to see what happens when I add some veggies and protein back into my diet. If it goes ok, I will continue that route. If not, I will probably do the fat fast for a few more days.
It has been a LONG time since I have updated this blog. The biggest reason is that I fell off the wagon for many months. Christmas broke me completely. Yes, it has been that long. Not only did my family make tons of sugary, starchy treats, but extended family and friends contributed to the mix as they came visiting. It all became too much for me with all that sugar and starch in the house and I succumbed to the Carb Collective.
I tried to get back on the WOE in January, but only half-managed. By April, it was clear that I had totally blown it. The little bit of weight that I had initially lost (11 lbs) hadn’t come back, but I was at a clear standstill. May came and went and saw my blood glucose levels completely out of control. Some days the levels soared into the 400s. I only take my basal insulin these days (slow acting) and metformin and not the fast acting insulin because too much insulin actually makes me crave carbs, and we are not talking the good for me carbs like veggies either.
So beginning yesterday, I have rededicated myself to the LCHF WOE. I have made tweaks to the diet for me because of my blood glucose levels. Here is how I am eating now:
- lots of raw leafy green vegetables (up to 5-6 cups per day) – a variety of lettuces, cabbages, spinach, kale, and dandelion greens (picked straight from my yard!) – I make a huge bowl of these chopped and eat a salad a couple of times a day
- Other raw veggies (about 1/2-1 cup per day) – cucumber, red/green/yellow/orange peppers, yellow squash, zucchini, tomatoes (less than 1/4 cup per day), onions (about 1 tbsp chopped), mushrooms – I cut these up into a huge bowl and add a mixture to my greens salad
- 3-6 ozs of protein per meal – eggs, tuna, trout, salmon, bacon, pork chops, small amounts of beef, and dark meat chicken
- I still eat some cooked vegetables like asparagus, broccoli, brussel sprouts and cauliflower, but I am limiting those to about 1/2 cup at a meal once or twice a week.
- I am getting my fats from HWC in my coffee, MCT oil (I use this for a salad dressing with ACV), coconut oil (for frying and sauteing), fatty meats and small amounts of grass-fed butter.
So far I am eating a lot of salads with protein added. I do plan to eat some soups later on this summer as the vegetables start coming in from the garden. The biggest change that I have made is eating more raw veggies and only a moderate amount of protein (too much spikes my bs levels). I am keeping the fats still fairly high, but not consuming as much dairy as before – just the HWC in my coffee and the small amounts of grass-fed butter.
How has this affected my BS readings? Well, on May 30th my BS (at its highest) was 404. Yep, that was before I rededicated myself and the last bad carb I ate was a chocolate cookie. Today, after eating the raw salads for a couple of days, my BS reading was 179.
I am not aiming to lose weight this time around. If it happens, then I will celebrate. I grew too frustrated before when the weight didn’t come off as it was for everyone else and that is why I went off of the diet. My main goal now is just to keep my blood sugar levels down.
If you are like me, you grew up with fish, chicken, pork and organ meats being coated in either flour or Shake-n-Bake. Here is a simple recipe for a LC coating. Note: this makes a large batch
- 2 bags of plain pork rinds, finely crushed (food processor works great!)
- 1/3 cup of almond meal
- 1/3 cup of flaxseed meal
- 1-2 tsp of pink sea salt (or to taste, more can be added later if needed)
- spices and herbs to taste (garlic powder, onion powder, thyme, black pepper, lemon pepper (best for chicken/fish), oregano, basil, paprika, cumin, cayenne pepper, etc.)
With the salt, spices and herbs, you may have to experiment with the amounts. Some flavors are stronger than others and can affect the overall flavor of the coating. As a general rule, I use 1/2 tsp to a tsp of each of these in my mixture.
Place ingredients in an air-tight container and store in the refrigerator. Remember to shake the ingredients before each use as some of the content will settle to the bottom. Lasts for a couple of weeks.
Note: take out what you need from the large batch. Do not save unused coating as it could grow harmful bacteria and cause food poisoning.
I usually make up separate batches for different flavor combinations. For example: lemon pepper for chicken or fish, Italian-based, hot and spicy, etc.
I’ve added a new page to the website which lists books that deal with the LCHF/Ketogenic lifestyle. Some books are on the science behind this WOE and others are recipe books. This is not an exhausted list and I will add to it as I come across more.
Books on LCHF/Keto
I’ve just added another new page (can be found at the top of this blog) called:
It outlines all of the basics for beginning this LCHF journey, including advice on how to start, problems that may arise and how to deal with them, foods to eat, and foods to avoid.
I’ve just added a new page (can be found at the top of this blog) called:
LCHF Websites and Youtube Channels
It is chuck full of great websites and Youtube channels dedicated to the LCHF WOE. You can find advice, scientific information, success stories, recipes, and general advice on nutrition here. Enjoy!