[Mensis Mirabilis] – Week 2 Update

It’s Week 2 and I’m knee deep in Ketones

Physical Difference

Week 2 Weight And Circ

As you can see by looking at my average weight (dark blue), my weight is dropping steadily by about 2.5lbs per week. On Thursday I played an hour of basketball and as expected, the next morning I reached my lowest weight yet, 168.5 lb. Like my previous workout, much of the weight loss had to be water because it was gained back within the next couple days. In fact, just by looking at the graph, I’m actually not even convinced that playing ball did anything. It seems like the actual fat lost during exercise is minuscule compared to the steady 2.5lb I lose per week. The hour of basketball was interesting on its own. For the first few minutes it felt like my lungs were on fire. I was quickly out of breath, lethargic and just felt terrible in general. I even felt nauseous and had stomach pains. After about half an hour however the negative symptoms subsided and were replaced with pure unadulterated energy. In fact, the only reason I stopped playing after an hour was because everyone at the gym left. I’m going to play again this week and instead of going home when everyone leaves I’ll run on the treadmill or something to see how far I can  go before getting tired. Theoretically, someone on keto should be able to out-endure someone on a regular carb diet because that person is powering their workout with a near infinite fuel source by comparison. Though I don’t think I have been on keto long enough to experience this full adaption, it should be a good litmus test to measure my progress so far.

 

Blood Measurements

Week 2 BS and Ketones

Yup, I am definitely, officially in ketosis. Though they do swing wildly between morning and night, my blood ketone measurements (blue), for the most part, are all above the technical minimum to be considered in ketosis: 0.5 mmol/l. You can see also my blood sugar (red) was pretty much consistently below 5 mmol/l the whole week meaning my body is using protein to deliver my minimum glucose requirements. I’d like you to take a minute to appreciate how beautiful this is. This right here is how the body is supposed to work. Your brain needs a certain amount of glucose every hour. In my body right now, protein is being converted to glucose in precise exact amounts, then mixed in with ketones and delivered to my brain like an efficient assembly line Henry Ford would be proud to call his own. By contrast, carb adapted people AKA normal people try to control this process themselves, but often overshoot the glucose requirement, putting a strain on their insulin receptors, increasing the likelihood of getting diabetes. To continue with the analogy, this is like carpet bombing the factory with Model-T parts and having the low-wage staff work long hours to cleanup the mess. Eventually workers will protest and stop cleaning and now you have insulin resistance.

In other news, I won’t be testing my ketones anymore because 1) I ran out and they’re very expensive and 2) my ketone levels seem to be stabilizing. From now on I’ll just assume any blood measurement below 5 mmol/l corresponds to a blood ketone level between 0.5 and 2 mmol/l.

 

Macro Breakdown

Week 2 Macros

I tried to make a concerted effort to only eat when I was hungry this week and I think it made a huge difference. My overall calorie intake this week is much lower than last weeks and the same goes for my fat, carb and protein intake. I dropped my average calorie intake to around 1200 cal and I want to be very clear, I DID NOT use any will power for this. I didn’t even use any hunger suppression techniques like drinking lots of water or eating a ton of vegetables or other low calorie foods. No, this is merely a natural byproduct of a low carb diet. You don’t get hungry. You just don’t. I now associate hunger with carb eating people in the same way I associate Ed Hardy shirts with douche-bags. The one thing I did force myself to eat was my salmon in the morning, which I’m now second guessing. If I truly believed that “Body Knows Best” then I should realize that breakfast is an arbitrary concept. Lets see if my overall calorie intakes goes even lower if hold off on my morning salmon till I actually get hungry.

The other thing I set out to do this week was to find a low protein, high fat snack. I contemplated a few solutions but soon realized nothing was easier, cheaper and more convenient than just dipping celery sticks into some ceaser dressing and Siracha. It’s crunchy, tasty and easy to make. What more could you ask for in a snack?

 

Money Spent

Week 2 Cost

Total money spent on groceries this week: $36.98

It shouldn’t be surprising that I spent less money this week because I ate much less, as mentioned in the previous section. Apart from my salmon, I thought the I thought the second most expensive item this week would be the almond flour in my Fathead Pizza, but it was actually the cheese from the insanely expensive grocery store I live beside. I really think I could bring my overall cost down quite a bit if I just shopped at a regular grocery store.

 

Goals for Week 3

Not only do I want to hold off eating until later in the day, as I mentioned earlier, I want to try increasing my fasted window to 18 hours. This means I can only eat during a 6 hour period. Right now I feel like I can pull it off but maybe I’ll implode by the end of the week. Who knows, let’s find out together.

On Thursday I’ll try to test the limits of my endurance. I’ll do this by playing basketball for several hours and then running on the treadmill till I die/feel tired.

 

That’s basically all I have to say. This week was much better than the last. It will be interesting to see if my results continue accelerating or if the 2.5lb decline will maintain for the remaining weeks.

 

 

[Keto in the Kitchen] – Fathead Pizza

IMG_20160112_220029

After my previous pizza attempts I’ve tried to up my game by trying to make the famous Fathead Pizza, a favorite recipe amongst ketoers. If you haven’t seen it, Fathead is a fantastic documentary where a guy eat McDonalds for a month and actually looses weight simply by not eating carbs. The filmmaker also runs a blog that features keto friendly recipes, most famously an almond flour based pizza known to many as the Holy Grail pizza or simply the Fathead Pizza. To make this pizza I combined the recipes and techniques from these sources:

 

 

Ingredients

  • 1.5 cups of shredded mozzarella (freshly grated) (168g)
  • 3/4 cups almond flour (84g)
  • 2 tsbp cream cheese
  • 1 egg
  • Garlic salt (optional)
  • Pizza sauce (just enough to cover it)
    • Tomato sauce
    • Salt
    • Pepper
    • Garlic
    • Cashmir pepper

 

Recipe

  • Preheat oven to 425
  • Grate mozzarella
  • Put mozzarella and cream cheese in bowl
  • Put Italian seasoning in too (optional)
  • Microwave for 1 min
  • Stir
  • Microwave for 30 sec
    • Apparently it also comes out perfect at 30% power at 2 min for 1200 watt microwave
  • Consistency should make it drop in 5 seconds if all of it lifted about a foot with a fork
  • Stir in egg and almond flour
    • Add extra almond flour to make it less sticky on hands
  • Spray oil two sheets of parchment paper
  • Put on first parchment paper and put second one on top and squish till flat
    • If dough is stringy then put back in microwave for 20s
    • Crust should be 1/8″ thick
  • Poke holes in top
  • Sprinkle with garlic salt (optional)
  • Put in oven for 425 deg for 8-15min until brown
  • Take it out, poke hole where bubble are (not outside ring)
  • Flip it over using other baking sheet and put back in
  • Take out after 12-14 min or slightly brown
  • Put in freezer for 10 min
  • Put sauce
  • Put layer of cheese down
  • Put topping
  • Cover with light layer of cheese
  • Put a dollop of cream cheese on top before baking (optional)
  • Bake again at 425 for 5 min

 

Cost and Macro Breakdown For Whole Pizza:

  • Fat: 207.41g (1867.23 cal)
  • Carbs: 7g (28 cal)
  • Protein: 174.14g (696.56 cal)
  • Total Calories: 2595.79 cal
  • Fat/Protein Ratio (g): 1.19
  • Cost: $12.15

Cost and Macro Breakdown For 1/12th Slice:

  • Fat: 17.28g (155.60 cal)
  • Carbs: 0.58g (2.33 cal)
  • Protein: 14.51g (58.05 cal)
  • Total Calories: 215.98 cal
  • Fat/Protein Ratio (g): 1.19
  • Cost: $1.01

Verdict:
Much, much better than than the cheese crust pizza. Though not the same texture as an actually pizza, the dough was quite solid and held the weight of the toppings quite well with out folding. The crust wasn’t as crispy as I had hoped and was probably more of a quiche type texture, but still overall fairly good. I’ll give the texture a 8/10 and the flavor a 9/10 so an overall of about 8.5.

Next Time:
From reading some comments online I think I should be able to get a crispier crust by making the crust thinner, something I set out to do initially  but gave up on because my baking tray was too small for the amount of dough I had. Next week I think I’ll leave my pizza pursuits behind for now and venture into other (previously) guilty pleasures and try to make carb-free fried chicken. Impossible? Lets find out.