4/3 Weightloss Wednesday: My (Mostly) Zero Carb Month

It’s time for Weightloss Wednesday!  It’s been a while since I did one of these but I wanted to talk about my experience with my Zero Carb March.  So all march I have just had meat for dinner with a few exceptions.  Twice I had a hamburger with the lettuce and tomato and yesterday I ate some Easter candy which I’ll talk more about in a minute.

A quick explanation of the hamburgers, Dian and I ordered them from a place down the street because we couldn’t cook lunch for ourselves and the meat by itself was so unappetizing that I ended up leaving the veggies on and using some mustard to make it palatable.  I have no regrets doing this because it was just not good.  Nor was it good the next day when I did the exact same thing.  Why would we order from the same restaurant after I knew I didn’t like it?  Well that should give you some insight into just how much say I have over anything in this house when Dian is involved. 🙂

As for the candy, this was a little more interesting because several things conspired together to make that happen.  First of all, the Easter candy was on clearance and I am so cheap that I find it difficult to pass up a deal.  Second of all, I noticed that cravings for sugar were a little stronger than normal as the month progressed and I have no idea why.  If this was a side effect of zero carb, it was certainly an unexpected one.  Or maybe it was just my own lack of self-control.  I have no idea.

As for weight loss. there was none.  I started off well with about a 10 lb loss in the first week but then it started to creep back up to the 220 I started at.  I’m starting to think it is just my destiny to be 220 forever.  Sure would like to see 180 though!  As for how I feel, I feel great.  No lack of energy or a feeling of any nutritional deficiencies.  I have debated sticking with this for another month just to see wh at happens but I’m not totally sold on the idea.  Whatever I decide, I’ll let you know.

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What is Intermittent Fasting and Should I Do It?

We are continuing our look at FAQ’s for the Ketogenic Diet.

On my long journey to lose 200 pounds, I talked about the different “refinements” I made to the way I ate in order to improve my health.  From avoiding fructose, to not eating sugar, to not eating sugars or grains, to a ketogenic diet, to a ketogenic diet with intermittent fasting.  It was a long and winding journey but it was really that last step, the ketogenic diet with regular intermittent fasting, that caused the greatest amount of weight loss and the most improvement to my other health markers so I wanted to write about what I have learned from doing IF for over a year.

What is Intermittent Fasting?

Intermittent Fasting is usually defined as any fast over about 18 hours in length.  This is not a hard and fast definition though and you can find people who define it differently.  When I do IF for myself, I usually define it as water only as I see the greatest benefits when I take in no calories whatsoever.  However there are many people who use bone broth or coffee with heavy whipping cream to give their body a few calories and some fat to work off of.  I think the biggest factor here is how much body fat you have.  Since I still have a lot of weight to lose, my body works just fine harvesting my existing body fat for energy and doesn’t need me to take any in.

How Do You Intermittent Fast?

Going 18 hours without food is a lot easier than you would think.  I would typically eat lunch around 2, dinner around 7:30, and then not eat again until lunch the next day’s lunch.  It took maybe 3 or 4 days for my body to adapt to the point where I didn’t have hunger pangs but once that happened, I felt like I could go even longer.  Now I typically only eat one meal a day on the days when I work with absolutely no hunger or any other problems.  The key here is to make a plan and then stick with it for long enough to adapt, then it becomes very easy.

Benefits of Intermittent Fasting

The main benefit I was looking for out of IF was increased weight loss and that was exactly what I got.  In fact I learned I could use IF almost like a lever to control the rate at which I lost body fat.  I would use IF to lose, say 5 lbs, then eat a few ketogenic meals to stop weight loss.  If you can imagine weight loss being like rolling a boulder up a hill, the IF would be what actually moved the boulder up the hill with the ketogenic meals being like wedges that held the weight loss in place until I wanted to tackle the next 5 lb goal.  Not that keto won’t help you lose weight, it was just a much slower process for me without IF and I had so many health issues, I felt compelled to get the weight off me as fast as I could.

Beyond weight loss, IF has been shown to produce other benefits as well, most notably in the area of autophagy.  Yoshinori Oshumi won the Nobel Prize for Medicine in 2016 for his work in this field where he was able to show that when fasting, the body would start a process of breaking down older cells and recycling them into energy or into newer cells.  This process, called autophagy, has been shown to provide numerous benefits because it provides a pathway for the body to fight viral diseases, cancer, premature aging and a host of other issues.  I would go so far as to say that fasting was always supposed to be part of the normal rhythm of our lives because the body seems to benefit so strongly from IF.

Should You Intermittent Fast?

I guess that’s a personal question but I can tell you that it has been a universally positive experience for me.  I was able to lose weight and I feel much healthier overall since adding it to my routine.  One of the things I’ve really enjoyed is no longer feeling tied to an eating schedule.  I can eat what I want when I want or go without food for a day or two if I need to.  Food doesn’t run my life anymore and I love that feeling.

If you would like to learn more about IF, I would recommend reading Moore and Fung’s Complete Guide to Fasting.  You can also hear me discussing my fasting routines on Jimmy Moore’s Fasting podcast.

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What is Sugar Free and Keto Friendly at Sonic Drive In?

Our series on What is Sugar Free and Keto Friendly at Restaurants continues with a look at Sonic Drive In!  The good news here is that there is a lot of stuff we can eat here.  Like most burger restaurants you are going to ask for it without a bun but Sonic meat is pretty tasty (Much better than say, McDonald’s) and the ingredients are usually fresh.  There’s not a whole lot of fast food places I ever want to eat at but on those rare occasions when I’m taking my grandkids out, Sonic is one of those places that they really enjoy.

Like most burger joints, the smart play here is to get the burger ingredients with no bun.  The really nice thing about Sonic is they also serve breakfast so it’s pretty easy to just get a plate of bacon, eggs and cheese.  The list below will be the individual ingredients you can order so it’s just like ordering a burger without a bun, you can tell them what you want and let them figure out the best way to charge you.  So without further ado, here’s what is sugar free and keto friendly at Sonic Drive In!

Sonic Dinner/Lunch Ingredients

  • All Hamburger Patties
  • Grilled Chicken Patty
  • Bacon
  • Sliced Cheese
  • Lettuce
  • Tomato
  • Pickles
  • Grilled Onions
  • Hatch Green Chiles
  • Avocados
  • Jalapenos
  • Hot Dogs
  • Chili (3 grams of carbohydrates and 1 gram of sugar per serving.  Very small amount so I don’t think it’s from added sugar.  Most likely from the tomato sauce base.)

Breakfast

  • Eggs
  • Bacon
  • Sausage
  • Ham
  • Cheese

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What is Sugar Free and Keto Friendly at Sonic Drive In?

The My Sugar Free Journey Podcast – Episode 78: Jess Perreca

In this week’s My Sugar Free Journey Podcast, we are talking to Jess Perreca from TooBig.net!

Remember that you can follow us on iTunes and I would really appreciate a review there on iTunes.  Thanks!

Podcast Shownotes

You can follow Jess’ journey on his YouTube channel here.

This Week in Low Carb News: What Causes Heart Disease and Wheat Makes You Fat

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This Week in Low Carb News: What Causes Heart Disease and Wheat Makes You Fat

Every week I come across a bunch of articles I want to tweet about and comment on and every week I run out of time to do it.  This is my attempt to clear out the open tabs on my browser by putting them all in one place.  Enjoy!

Summary of Dr Malcolm Kendrick’s 44 Part Series – “What Causes Heart Disease?” – Awesome article condensing A LOT of information on the causes of heart disease.  I especially loved the emphasis on sunlight as an important contributing factor on Nitric Oxide production.

Full Fat vs Skim Milk – Are people still drinking Skim Milk?  Gross.  Might as well drink water.

Effects of Fruit and Vegetable Consumption on Metabolic Disease – Turns out there is no correlation between increased fruits and veggies and improvements in Metabolic Syndrome.  Can’t wait to see these studies start to be done on meat.

A look at the Original Dietary Guidelines – All those dietary guidelines weren’t based on good science.

The Zero Carb diet is put through a Nutrient Optimizer – A LONG post about the nutrients available in a zero carb diet.

How Does Sugar Affect the Brain? – Is sugar addictive?  Oh yeah.

Weight Follows Wheat – An older study that shows a correlation between increased wheat consumption and weight.

Being Vegan Shrinks Your Brain

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