kc425 wrote:I find it odd that I need/should limit my veggies, but the meter will tell me! Do you have good substitutions for coconut milk by the way? I often use it to make curries or culture it for yogurt, but I'd like to switch to some sort of nut to replace the sat fats with mono and polys. Also I'd love to see what you eat everyday if you wouldn't mind sharing a sample day?
I eat lots of veggies, mostly low net carb with low lectin content. In addition to following Dr Gundry's protocol, I also try to follow Dr Terry Wahls protocol of 3 cups of 3 different types of greens, 3 cups of three different colored veggies and 3 cups of three different sulfurs (see photos). I don’t know that I make it to 9 total cups every day, but I do have a big salad covered with a dressing of extra virgin olive oil and real, syrup like, organic, balsamic vineger, plus a steamed vegetable for dinner. Often there are also veggies as part of the main dish (onions, garlic, celeriac, pressure cooked tomatoes, etc.). I also eat resistant starches also, not many, but do have jicama sticks to dip in guacamole as the appetizer to dinner every night. I rarely eat fruit, even in season, but supplement with polyphenols from fruit that comes without the fructose. I do drink a little red wine for the resveratrol, oh and because I like it.
So how I eat is lots of good fats in the form of olive oil, avocado, and nuts. My protein is “adequate” not too much or too little, derived from vegetable sources (no soy products, except for grain free tempeh which is okay because it’s fermented), or from animal sources keeping the animal sourced protein at about 4 times a week - wild caught shellfish, wild caught white fish or Omega-3 eggs (pastured eggs are good too, but hard to find). My carbs are probably higher than most who follow ketogenic diets, but they’re mostly low net carbs and everyone's carb level is different.
After fasting approx. 15-16 hours, I typically break my fast with nuts, not seeds or legumes like peanuts or cashews, but macadamia nuts, pistachios, pecans, moderated amounts of walnuts and almonds without the skin, plus one Brazil nut a day for the selenium. I also treat myself to a little (just under an ounce) of very dark chocolate.
I can’t recommend anything for coconut milk substitution.
I’m not in deep ketosis, I’ve not experienced cognitive decline, so that’s not my goal. My desire is to maintain metabolic flexibility – the ability of the body to easily switch from to burn glucose or ketones. I seem to run mild ketosis pretty much all the time, but can easily ramp up my ketones through fasting. I’ve been hearing more and more about cyclic ketosis of late, i.e. to maintain ketosis most of the time but then have a “carb night” periodically.