Keto Calories and Vitamin K2 to reduce Insulin Response

 What are ketocalories?

Normally when people are on a keto diet they dont count calories but those of us with damaged metabolisms from years of low calorie and low fat dieting really need some extra guidance on how this works.

We know the calorie theory is just a theory and its a wrong theory. Dr Robert Lustig has said so.

All the calorie theory tells us is how calories work in a calorie burner 'bomb'. 

When those same calories hit our digestive system there is a completely different set of reactions.

Also not everyone has the same reaction to the same quantity of the same food!

A child would have a different reaction to a man, who will have a different reaction to a woman and an obese woman would have a different reaction again.

Those of us who have been dieting for years, like Bridget Jones, have the calories of known foods hard wired into our brains. We have lost so much weight, so many times over, we should by now weigh less than zero. But we dont.

What I believe is important is the effect of the food we eat on our pancreas. The pancreas has many functions but 2 important ones are producing insulin when a glucose food is consumed, or producing hormone sensitive lipase when fats or lipids are consumed. One pushes glucose and glycerides into the cells and holds the cells shut, that's the insulin and the other, the HSL allows the glucose glycerides out of the cells to be used by the body for energy. The 2 systems are mutually exclusive. You don't make HSL if Insulin is predominate. So you cant burn your fat and your cells and brain are starving for fuel.

How can we apply this to the calorie theory.

Lets ignore protein, that stays fixed at 4cals per gram and most of us need around 70 to 100gms of pure protein a day, so about 150 grms of protein foods ( which may or may not include fats).

We have been told that fats/lipids are the highest calorie macronutrient at 9cals per 1gm. But what if fats and lipids are necessary for the body to access its own fats? We need fats to get our gall bladder functioning and also to stimulate the pancreas to produce HSL.

So instead of 9cals let say 1 gm of fat counts for the same as protein 4ketocals. ( some people may be able to calculate even lower at 2ketocals for good fats). These are not your poly oils. But olive oils, coconut, butter, cream and meat fats from grass reared animals).

Now we get to the sugars, the glucose. The calorie theory says 4cals per gm. But my new theory says 9ketocals per grm.

Calculating like this we can see that the keto eating plan encourages good protein and good fat foods and limits the glucose.

We should get some carbohydrate from green vegetables and a keto diet of 25 grms of carbs per day would give ketocalories of 225 cals.

So the daily macro would go something like this.

Protein foods would remain around 150 grms about 600 ketocalories, no change there.

Fats would constitute around 75 grms which is now ketocalories 300.

Carbohydrates at the keto level of 25gms so 225 ketocalories

Total for the meals 1125 and then some extra for cream in coffee.

In the book The Calcuim paradox and vitamin K2, Dr Kate Rheaume Bleue says that healthy young men reduced their production of insulin by 50% after one week of taking a vitamin K2 MK7 supplement. The pancreas is the second most needy user of Vitamin K2 when it can get it.

What could it do for the obese and the diabetics, and the women?

I am taking 450mcg Vitamin K2 MK7, split into am and lunch time. Included in the second capsule is1000mcg of MK4 is which has a much shorter half life in the body.

What I am doing is trying to get my afternoon binging, munchies cravings ( whatever you call them) under control.

I have noticed my afternoon glucose readings running much lower. 5.7 5.8, highest has been 6.2.

My weight loss is continuing slowly and have reduced 5 jean sizes, nearly 25kg over the past 18 mths.

What I have to learn is how to eat post diet so I do not put the weight back on and I believe the ketocalorie theory will help me do that.

This is not my fault, Now I know what is. Hyperinsulmia

 I have been trying to work out how obesity happens.

No one wakes up one morning and thinks I know I will stuff myself with food until I can eat no more, then fall asleep till the next day when it happens all again.

So knowing what I know now about myself and about my eating what went wrong and how did it stay so wrong for so long?

Looking back at my early childhood I was what is known as a sturdy child. Even then I was wider than my peers but not any taller.

At the start of puberty I just started getting bigger around the middle. My diet then was a normal 1950's 3 meals a day, quite high in carbs, we had carbs with each meal but only fruit for snacks.

It would be toast and eggs with breakfast and then school dinners with meat potatoes vegetables ( very well boiled cabbage) followed by a sweet pudding. In the evening a high tea type meal with more bread. I had sugar in my tea ( everyone did) and coffee when I had it. Also fizzy drinks lucozade which I would buy with my pocket money.

I am guessing gms of carbs about 250 per day? We did not consume a lot of fats. Maybe chips once a week? Meat would be in pies etc to make it go further in the family.

I know now that this was just far too many carbs for me. I was hungry most afternoons and evenings and if food was available I would eat more. The only times I felt full was on a Sunday dinner at lunch with roasts and pudding and after Christmas dinner when we had lots of sweet nutty dried fruit treats all day.

At about 12 my parents tried to cut back on my food to get me back to a normal size, same as my sisters. I was cycling 6 miles round trip to school weekdays but my weight continued to climb and I became a secret eater. Spending my pocket money on chocolates and sweets on the way back from school.

At 15 yrs old now a size 18 or 20 I went to the Dr for help. I said I had a gland problem!! I now know I was right it was my pancreas gland that was the problem!!

He sent me off to weight watchers who had a group in the town. 5pm, after starving all day and not drinking water, I would go for a weigh in. All my food had to be measured in a dinky little scale and the weight started dropping. Between feb and Nov I lost 14kg and reached my goal weight. It had been a struggle every single day to consume such small portions and feel hunger all the time but I achieved my goal.

Within a couple of weeks the eating plan went out the window and the weight started to return and I ended up weighing more than when I started.

Over the next 50 yrs this process was repeated time and time again.

I know now I have an insulin problem. My insulin response to carbohydrates is more dramatic than in slim people. 

I believe it is caused by a lack of Vitamin K2 which moderates the insulin response. Vitamin K2 is found in meat and fat from grass fed animals, egg yolks from free range chickens. 

Note this a different Vitamin to K1 which is needed for blood clotting. Vitamin K2 has very different effects in the body.

Insulin sensitivity for diabetics and the obese, osteoporosis, Alzheimer's, calcium deposits in arteries ( moves calcium into bones) healthy teeth, rheumatoid arthritis.

Modern diet where the animals are fed on grains, are very low in Vitamin K2. The pancreas has the 2nd largest need for K2 and it also is needed for bones which we now know influence the reaction of the glucose/insulin reactions.

When you are put on a low fat diet the Vitamin K2 is even more reduced, increasing the insulin response to the low calorie high carb foods. 

This leads to a low blood glucose, high insulin situation where the body cannot get at the fat stores ( due to the insulin locking the fat cells) and there is a chain reaction leading to binging. Hyperinsulemia in the afternoon or evenings.

So what I am doing now is taking a 200mcg Vitmain K2 MK7 in the morning. Followed by another one at lunch time 200mcg MK7 plus 1000mcg MK4. The MK4 has a very short half life a few hours, but the MK7 will last over 24 hrs.

This holds my blood glucose steady and reduces the insulin needed.

I fast in the morning, coffee and cream only, have brunch around 11.30 and follow with dinner in the evening. My carbs are now about 15 to 20mgs from vegetables only. 

70% of my calories come from fats. The cream, the butter I cook my eggs in for lunch and the olive oil I use for my dinner.

I am no longer hungry in the afternoons. I can now stick to the eating plan, enjoy my meals and feel satisfied with what I have on my plate.

I will soon have lost 25kg and plan to lose another 10kg over the next 6mths or so.

I will finally look like a normal person, but I know my metabolism will never be normal if I return to my addiction to carbohydrates.

For advice contact www.realmealrevolution.com

See www.nutrition-network.org

search for keto and banting on line.

Ref: Vitamin K2 and the calcium paradox.

Nutrition and Physical Degeneration.

Vitamin K2 why am I taking it for keto dieting?

 This first week on 400mcg of Vitamin K2 have been a revelation.

Perhaps I am normal after all!

All my life I have had these afternoon and evening overeating sessions. Even when I am trying so hard to lose weight and not to eat outside meal times.

Even with keto dieting and 2 meals a day which is touted to reduce hunger I still has the need to hunt for food in the afternoon.

Because of the green list I would choose my foods from the meats, cheese, nuts etc. But I still felt my eating was out of my control, something would just take over in the afternoons and I would find myself eating foods without any sense of control.

So how has this week been different since I started the K2 last Tuesday.

Weight has been stable and showed a small decrease this morning. So that means I am finally doing something right.

I dont have to try and distract myself from food in the afternoons, to try and keep 'busy'.

I wake up every morning knowing I will not self sabotage and finally I will get to the weight I have always wanted to be and stay there for the rest of my life.

I have been doing more research on Vitamin K2, it seems to be responsible for so much it is amazing that it is not mainstream the way Vitamin C is. Maybe because it is found in foods that the dietary 'advice' said we should avoid. Grass fed cows, butter, cream, milk and meat. Egg yolks from hens eating grass and bugs.

My pills are derived from natto which is a fermented soya beans, but contains no soya. Go figure!

I am certainly recommending taking Vitamin K2 to all my family. Especially the men as it is also good for them for heart health, blood sugar issues and wards of Alzheimer's.

My fasting blood glucose has not changed so far. But my 2hrs after lunch is much lower and so is my after evening meal test.

I will not continue to test 3 times a day but it is interesting when I have made a change to measure any alteration to the glucose test. My ketones have also been up, especially the breath meter which is interesting.

Here is a pod cast that talks about Vitamin K2 for those that are interesting in finally finding a solution.

https://poddtoppen.se/podcast/1453181214/the-fat-emperor-podcast/want-to-reverse-your-calcification-and-heart-disease-heres-how-ep21

ketomichelle2020@gmail.com

K2 vitamin and keto dieting

 Having downloaded the book Vitamin K2 and the Calcium Paradox I decided to see what the effect would be to increase my dose of K2.

I have been taking 1 tablet of Vit K2 mk7 for the past 6mths. That is a daily dose of 200. The suggestion in the book was to take the oil based supplement. I have ordered this and plan to take 1 tablet and 1 oil capsule a day when the order arrives. In the meantime 3 days ago I started taking 2 of the tablets.

From my reading it seems that Weston Price who wrote the book about the teeth and diets of remote tribes compared to the teeth and diets of the West where grains had replaced a lot of the traditional foods, found a missing substance in western diets.

He identified a vitamin X that was present in the traditional diets and absent in the western diets. 

It has now been shown that this Vitamin X is Vitamin K2. Not vitamin K1 which is linked to blood clotting.

Vitamin K2 is not found in many foods. It is high in natto which is a fermented soya bean dish served in Japan. Also in butter, cream and cheese from grass fed cows and egg yolks from hens allowed to free range. Also present in liver pate and animal liver. ( Not foods that a low fat dieter is likely to consume!)

Many of our modern day food sources now have very little K2 or we have been told not to eat these foods. Butter and fats went off the menu years ago and are only just being reintroduced. In the meantime many cows are now grain fed rather than grass fed so have very little Vit K2. Liver is not eaten regularly in many households.

I was interested in the many benefits of consuming adequate levels of K2 from supplements.

Improved insulin resistance.

better glucose control and helps with T2 diabetes

Moves calcium from the heart arteries into the bone

Improves bone density

Works with calcium and Vitamin D to improve bones

Better jaw development in the fetus

Helps with rheumatoid arthritis

For brain and neurological health, may protect against dementia

For cancer prevention

For fertility both men and women

I was particularly interested in the insulin resistance improvement.

The book claimed that vitamin K2 would make insulin more efficient so less insulin  would be produced by the pancreas.

' The second highest concentration of vitamin K2 is in the pancreas. Only 1 week of Vit K2 supplements in healthy nondiabetic trial participants significantly reduces their 2 hr post meal insulin level by half.'

This was very interesting to me. If I could stop the 2 hr craving sessions after a meal I would feel more in control of my eating and less likely to suffer binge eating. Whether micro binge or macro binge.

So I thought this worth a try. To see if I could control my insulin/glucose levels better during the day.

So far I am pleased with the results. Only 3 days now and counting but certainly the urge to drift towards the fridge has not occurred on any afternoon. It did a bit last night and I made a decaf coffee with cream instead of eating something.

The proof for me that this is working is whether I can finally get control of my afternoon and evening urge to eat after a meal, and that the weight starts dropping again.

Am keen to finally get below that 80kg mark.

Would I recommend others to try this approach? As Prof Tim Noakes says we are an experiment of one. So give it a try and see how your body reacts.

I have ordered the Weston Price book and also a hard copy of Vitamin K2 and the Calcium Paradox.

I now have an email set up if anyone wants to make contact.

ketomichelle2020@gmail.com

Keto Eating or Keto Dieting?

 I have realized what I have been doing over the last 4 to 5mths is keto eating.

So I have been bobbing up and down around the same weight. Sometimes feeling in control and sometimes feeling out of control.

Keto eating is maybe still fasting in the morning. I find this easy to do as I am not hungry in the morning. So my first meal is at 11.30. I was eating an omelette with butter cheese and vegetables. After that as long as it was keto I did not worry about what I was consuming. I made some keto bread with macadamia and flax and peanut butter and would toast slices of that. Then in the evening I would have a keto supper of meat and vegetables, followed by evening snacks if I desired them.

The above regime might do for a keto maintenance diet where I was trying to keep the weight stable, but as a weight loss diet it was a non starter. I stayed within 2 or 3 kg of my lowest weight but was certainly not going any lower.

In the last week I am formulated a keto diet. I have my coffee cream and collagen powder in the  morning.

Brunch is now 3 poached eggs, small amount of butter and a few green veg for flavour. I plan to have no snacks in the afternoon or evening and have my main meal of meat and veggies at 6.

If I think I am tempted to walk to the fridge in the evening I will rather walk to the bath and have a bath and go to bed early!! My danger zone for eating is 7pm to 9pm. Better not to even eat keto foods such as cheese at that time.

My jeans are definitely feeling they are fitting better since last week and the scale is going down again.

So feeling much happier with myself.

Keto that works for me

I have renamed this blog to Keto dietinglady as keto is the only thing that works for me.

I have remained around the same weight since Dec 19 at about 22kg lower than my heaviest weight. That is success in my book.

I am still working towards getting another 10kg off and being able to fit into 'normal' clothes even though I know my eating will never be 'normal' according to the dietary guidelines.

About time those dietary guidelines were changed to reflect the damage that uncontrolled glucose consumption can do to the health and body shape. When I say glucose, I am including, bread, potatoes, rice, grain products. All of which are broken down into glucose in the digestion process.

Fat, including saturated fat, is a much better option for energy for the Insulin Resistant. When I consume good fats, I am satisfied with less, eat less often and have more energy for activities.

Keto. All downhill now.

After over 15mths of low carb with fat diet I can finally say my trouble around food were caused by only one macronutrient.

Sugar and Starches.

Now I have reduced my intake to only 10gms of good quality carbs from above the ground green and white vegetables. Cabbage, brocalli and cauliflower eaten only at dinner in the evenings, life is so much better.

I no longer struggle with afternoon and evening over eating. I have finally found a stop button when it comes to eating. It is fat, good fats, butter, cheese olive and avo oils and cream.

I am on a keto diet. I skip breakfast but do have coffee with cream and collagen powder.

First meal is around 11.30 usually an omlette with butter cheese and herbs.

Then at 6 I have my dinner. meat and above ground vegetables.

I am 24kg down and reduced 4 dress sizes.

Still another 10kg and 1 or 2 dress sizes to go.

Wish I had found this way of eating when I was a teenager.

Lowfat diets have been a disaster for me. I wondered what was wrong with me. Not what was wrong about the diets I was trying.

Now I know better and am looking forward to a healthy old age.

I enjoy my food and no longer feel I have to be punished for eating.

No longer Obese

Finally got to the overweight category. 28.9 BMI

I feel so much better on this keto/fasting diet.

I have so much more energy and am enjoying my life so much more.

Why or why did I not hear about this 50 yrs ago when I was in my teens.

That was the point when I went on a low fat low calories diet which led to me being obese for most of my life.

To finally be in control of what I put in my mouth is such a breakthrough.

I have set up a training coaching group and my group have lost over 20kg in the last month since we got started.

They are all reporting more energy, the end of hunger in the afternoons.

They all feel so much better than they did.

Total weight loss for me is 50lbs or 23kg.

I have dropped from a size 24 to size 16.

will get to a size 14 before the end of the year. Maybe 12 is even possible?

I have bin bags for all the big clothes. I will never need them any more.

I went through my small trouser and jean cupboard the other day. Cat had been sleeping in there. Got everything washed and had a try on. All the 16's fit but size 14 will take a bit more work. Some of those 14's still have their labels on!! Bought them after one of my agonising weight loss starving sessions. Never managed to stay at that weight for more than a few weeks.

Now I know they will fit.

Eat fat lose weight.