Keto recipe depository

[Fat Elvis]

I'm really thankful for the support and insight provided by the Planet as I begin my ketogenic journey. One thing that surprised me is the number of Planeteers that have done a keto diet, are on a keto diet currently, or are contemplating a ketogenic diet.

There have been offers to share favorite recipes so I thought it might be a good idea to let everyone learn something new from each other. If you have a tasty keto recipe and want to share it, please post it in this thread. If at all possible, please include calories, fat, protein, and carb content. (If you don't have them, not a big deal.)

Once again, thanks to the Planet for sharing your recipes, not only with me, but with everyone else.

Fat E

[NewChief]

Anyone play around with exogenous ketones?

[lewdog]

Originally Posted by 58-4ever

I went from 185 to 170 in a few months of Keto. I'm now in a slow carb type of diet. I typically only eat carbs at lunch now and do a lot of intermittent fasting. I think intermittent fasting is a big key for me. I eat my last meal about 6 or 7 and don't eat until about noon the next day.

I am a big intermittent fasting fan. It's kept me leaner than anything else I have tried. I have been doing it for years. Last meal for me is about 8 pm. First calories the next day are between 11-12 which include a bit of carbs (pre workout). Lifting weights around 2-3 and have 20-30 grams carbs post workout. Rest of night is low carb (20-30 grams more carbs) except for my one night a week where I have rice, pasta or a potato with dinner, usually follow my heavy squat day on Wednesday. I'll sometimes also throw in a full cheat day Saturday where I will eat whatever I want. The intermittent fasting is really the key.

[NewChief]

Originally Posted by lewdog

I am a big intermittent fasting fan. It's kept me leaner than anything else I have tried. I have been doing it for years. Last meal for me is about 8 pm. First calories the next day are between 11-12 which include a bit of carbs (pre workout). Lifting weights around 2-3 and have 20-30 grams carbs post workout. Rest of night is low carb (20-30 grams more carbs) except for my one night a week where I have rice, pasta or a potato with dinner, usually follow my heavy squat day on Wednesday. I'll sometimes also throw in a full cheat day Saturday where I will eat whatever I want. The intermittent fasting is really the key.

I fast almost daily at this point (unless something comes up at work where I have to be social and eat lunch). I've been playing around with the idea of extending my fasts occasionally to actually get into ketosis (I think you can hit ketosis within around 24 hours of a fast). Also been thinking of playing with exogenous ketones and doing occasional quarterly fasts that go 3-4 days, using the exogenous ketones to help avoid energy depletion.

[lewdog]

Originally Posted by NewChief

I fast almost daily at this point (unless something comes up at work where I have to be social and eat lunch). I've been playing around with the idea of extending my fasts occasionally to actually get into ketosis (I think you can hit ketosis within around 24 hours of a fast). Also been thinking of playing with exogenous ketones and doing occasional quarterly fasts that go 3-4 days, using the exogenous ketones to help avoid energy depletion.

What would be your goal with an extended fast like that?

[NewChief]

Originally Posted by lewdog

What would be your goal with an extended fast like that?

Quite a bit of research coming out saying that it kills off pre-cancer cells.

Cancerous cells don't feed off ketones well at all, evidently. As we know, glucose powers the shit out of cancer. People are playing around with fasting and chemo a lot now as well. Evidently when in nutritional ketosis, it kicks up the body's immune system to the chemo while making the cancer "starving" so it sucks up the chemo even more.

Dom D'Agostino has done quite a bit of work on this. Here's a TED talk he did on it:

https://www.youtube.com/watch?v=3fM9o72ykww

Also: Dom is a huge fasting fan. He evidently pulled 500 lbs. for 10 reps at the end of a 7 day fast.

['Hamas' Jenkins]

Originally Posted by shitgoose

Not sure if you're referring to ketoacidosis? Obviously is a serious issue with diabetics but has nothing to do with being in a state of nutritional ketosis.

Hate to break this to you, but ketone bodies are produced during low-carb diets, which decreases the pH of your blood and urine.

[NewChief]

Originally Posted by 'Hamas' Jenkins

Hate to break this to you, but ketone bodies are produced during low-carb diets, which decreases the pH of your blood and urine.

I'm not an expert by any means, and I was pretty much a ketosis hater... but I've been reading (and listening) up on it lately. This isn't a scholarly journal by any means, but it differentiates between nutritional ketosis and ketoacidosis.

http://www.docsopinion.com/2014/06/02/ketosis/

Here's something a little more scientific:
http://www.ncbi..nih.gov/pmc/articles/PMC2129159/


And from the Scientific American:
http://blogs.scientificamerican.com/...-advantageous/

Although ketoacidosis – acidification of the blood due to pathological levels of ketones – was historically proposed as a side effect, nutritional ketosis simply cannot achieve the level of ketones required to induce this life-threatening state.

[Frosty]

Helpful hint: if someone wanks on about blood ph and changing it through diet and/or supplements, they are a quack or trying to sell you something. Blood ph is tightly controlled through a system of buffers and you can't change it with diet.

Ketoacidosis is a runaway process where ketones and blood sugar both go very high and overwhelms your body. It is deadly if not caught right away. No one is walking around and generally living with ketoacidosis. Pretty much only people with severe diabetes get ketoacidosis. It isn't the same thing as ketosis, which is higher ketones but low blood sugar.

['Hamas' Jenkins]

Originally Posted by NewChief

I'm not an expert by any means, and I was pretty much a ketosis hater... but I've been reading (and listening) up on it lately. This isn't a scholarly journal by any means, but it differentiates between nutritional ketosis and ketoacidosis.

http://www.docsopinion.com/2014/06/02/ketosis/

Here's something a little more scientific:
http://www.ncbi..nih.gov/pmc/articles/PMC2129159/

I'm not disagreeing that there is a difference between ketosis and ketoacidosis, but the production of ketone bodies themselves acidifies the blood. Ketoacidosis is a threshold of danger. Being below that threshold doesn't mean that you are completely clear of danger.

For example, pH is a logarithmic scale and the pH of the blood is about 7.4. Your blood has two efficient buffer systems, but stressing those to the point where you are lowering your pH even by a three tenths, while not meeting the threshold of ketoacidosis, is doubling the amount of protons in your bloodstream.

That's not going to have immediate effects, but if you stay on that diet for years, I would bet you'll start to see detrimental effects.

[dirk digler]

Originally Posted by lewdog

I am a big intermittent fasting fan. It's kept me leaner than anything else I have tried. I have been doing it for years. Last meal for me is about 8 pm. First calories the next day are between 11-12 which include a bit of carbs (pre workout). Lifting weights around 2-3 and have 20-30 grams carbs post workout. Rest of night is low carb (20-30 grams more carbs) except for my one night a week where I have rice, pasta or a potato with dinner, usually follow my heavy squat day on Wednesday. I'll sometimes also throw in a full cheat day Saturday where I will eat whatever I want. The intermittent fasting is really the key.

I have been doing the same intermittent fasting too. It works well for me since I am to lazy in the morning to get up early to fix breakfast before going to work.

[lewdog]

Originally Posted by NewChief

Also: Dom is a huge fasting fan. He evidently pulled 500 lbs. for 10 reps at the end of a 7 day fast.

Are you adding in the key component for this scenario to work?


It starts with anabolic and ends with steroids.

[Frosty]

Originally Posted by 'Hamas' Jenkins

For example, pH is a logarithmic scale and the pH of the blood is about 7.4. Your blood has two efficient buffer systems, but stressing those to the point where you are lowering your pH even by a three tenths, while not meeting the threshold of ketoacidosis, is doubling the amount of protons in your bloodstream.

If your blood PH changes by 3 tenths, you will be dead. The normal range is 7.35 - 7.45 (slightly alkaline). Anything outside that range is extremely serious (and rare, only due to disease, not diet). Any excess acidity will be taken care of by your lungs and kidneys.

There are plenty of reasons to be critical of a very low carb diet but acidity isn't one of them.

['Hamas' Jenkins]

Originally Posted by Frosty

If your blood PH changes by 3 tenths, you will be dead. The normal range is 7.35 - 7.45 (slightly alkaline). Anything outside that range is extremely serious (and rare, only due to disease, not diet). Any excess acidity will be taken care of by your lungs and kidneys.

There are plenty of reasons to be critical of a very low carb diet but acidity isn't one of them.

I was using it as an example of the logarithmic nature of pH, but I should have clarified further. You can increase your proton levels but maintain pH due to the buffer capacity of both bicarb and phosphate. However, you are still stressing that system. As you mention, the lungs and kidneys take care of acid-base balance, but it is a delicately balanced system, and a diet that routinely has you producing extra ketone bodies is going to test the homeostatic mechanisms of your body, especially if continued over years/decades.

To my knowledge, there are no long-term studies indicating the safety of such diets, and given the byproducts produced as a result, such diets should be approached with caution.

[Fat Elvis]

Originally Posted by NewChief

Quite a bit of research coming out saying that it kills off pre-cancer cells.

Cancerous cells don't feed off ketones well at all, evidently. As we know, glucose powers the shit out of cancer. People are playing around with fasting and chemo a lot now as well. Evidently when in nutritional ketosis, it kicks up the body's immune system to the chemo while making the cancer "starving" so it sucks up the chemo even more.

Dom D'Agostino has done quite a bit of work on this. Here's a TED talk he did on it:

https://www.youtube.com/watch?v=3fM9o72ykww

Also: Dom is a huge fasting fan. He evidently pulled 500 lbs. for 10 reps at the end of a 7 day fast.

I'm too lazy to find the posts, but you can do a search if you want...I've talked several times about how my wife (I would join her) would fast for 48 hours before and 24 hours after her chemo treatments when she had cancer. I'm a big believer in it's efficacy. My wife was on the same chemo as a couple of the ladies in the neighborhood, and they warned her about how terrible it was--can't remember the name off hand, but it was nicknamed the Red Death and/or Red Devil. People who are on it tend to get really, really sick. Both of the neighbor ladies had to go to the hospital at various times because of how sick they became. My wife never got sick from the chemo; she lost her hair, but she never got sick. In fact, they have to do blood work before each round of chemo to make sure you were well enough for each treatment. Her white blood cell count barely dipped; they said they had never seen anything like it before.

She is convinced that fasting during chemo saved her life.

[shitgoose]

Originally Posted by 'Hamas' Jenkins

I'm not disagreeing that there is a difference between ketosis and ketoacidosis, but the production of ketone bodies themselves acidifies the blood. Ketoacidosis is a threshold of danger. Being below that threshold doesn't mean that you are completely clear of danger.

For example, pH is a logarithmic scale and the pH of the blood is about 7.4. Your blood has two efficient buffer systems, but stressing those to the point where you are lowering your pH even by a three tenths, while not meeting the threshold of ketoacidosis, is doubling the amount of protons in your bloodstream.

That's not going to have immediate effects, but if you stay on that diet for years, I would bet you'll start to see detrimental effects.

In the last 3 years I've probably spent 2-3 weeks not in a state of nutritional ketosis. So far I haven't seen any detrimental side effects.

Not saying you don't have a point here, and talking blood PH isn't my thing. However, based on the research I have done and my own experience I see no reason to be worried. I have a family history of early on set Alzheimer's which is probably the main reason I will continue Keto as a lifestyle.

If you want more info on Keto here are some good resources.

http://www.ketonutrition.org
http://drveech.com