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.

Heading for a slimmer Christmas than last year.

Well I tried the 1 day fast but felt out of control around food the following morning.

So not an experiment I will be repeating soon. I had to plan the fasting day for an afternoon where I was out of the house and had a lot to do.

I have found that skipping breakfast suits me best. Then bone broth for lunch with some chilli and veg.

Mid afternoon I now have a couple of boiled eggs with mayo.

Then my dinner will be some sort of meat with low carb veggies. Just the one dishful. No seconds.

I am looking forward to losing the next 16kg over 2020.

Looking forward to next Christmas where I will be a normal weight but I will never have a 'normal' metabolism.

I will always have to look to the fats in my diet rather than the sugar and grains to keep slim.

Trying Fasting this week

For the past 6mths I have been doing a morning fast.

I have coffee and cream at 6am but dont have any food till around 12. This has been working well for me.

This week I decided to see if I could extend the fast. On Sunday we went to a braai and I had bone broth in the evening. Monday I did not eat all day till the evening. I coped well with coffee and cream, bone broth and rooibos tea.

What I did not expect was to find myself eating more on the following day. I probably had about 5 feedings but they were all low carb.

I know now that the fasting experiment was a success but on the following day I need to make sure I have a substantial breakfast. Maybe a cheese omelette with butter. Then bone broth for lunch and my normal dinner.

I think this will make the fasting easier to manage on the day after.

My weight is still dropping slowly and I am in a lower size of trousers. 16 down from a 24.

I am enjoying my courses in LCHF and coaching courses.

Where I have been going wrong

By the end of next week I will be 20kg down from my start weight.

Thats 44lbs lost since Feb 19.

Its not been a steady weight loss. Sometimes I have stayed the same weight for weeks due to holidays etc.

However when I am home I can usually see the scale going slowly down.

That is a much better way to do it rather than the crash diets of before with rebound weight gain after.

I am down 4 dress sizes.

I have been finding that keto with banting is what works for me. I have to have fat and good oils in my diet to stop the cravings and overeating associated with carb consumption.

I keep to 20gms of carbs a day from above the ground vegetables.

I have never been that hungry in the morning but always believed that if I ate a good breakfast it would stop me eating to much later in the day. Thats not true. Eating in the morning increases my insulin output and I am more hungry later in the day when I eat breakfast.

Thinking that milk in my coffees all morning was not an issue, low fat and not so many calories was also a mistake. Since switching to black rooibos tea after my first coffee and cream of the day has made me much more aware of what I am consuming. Milk is very insulemic. Why babies get fat on it.

I try to only eat twice a day. Lunch of bone broth with added fat and  veg for lunch around 12. Then dinner at 6 with meat and veg cooked in oil or butter.

Am happy to see that scale drop 300 to 500gms a week on that regime.

My fasting insulin has reduced from 25 to 10.5.

So this is the way I was always supposed to be eating.

I will be setting up a facebook page and will put a link to it on a later blog.

No weight gain

Despite spending so much time away over the last 3 mths I have managed to maintain my weight loss.

On some trips I would find my weight up 2 or 3kg on my return but would soon find that back at home in my own kitchen I would lose the travel weight and return to my present base weight.

That has been really good news as I have been used to putting 6 to 10kg on while on holidays in the past and then finding no motivation to try and take it off again.

I have three people coaching me for Real Meal Revolution RMR and also have signed up to study to be a coach myself. Also am on the second course with Nutrition Network.

Am finding all the studying very interesting and its good to be able to forget about food and concentrate on something else.

Now I am no longer on the glucose roller coaster with endless highs and lows I can concentrate much better.

Looking forward to losing another 20kg in addition to the 15 kg I have already lost. Hopefully at about 500gms per week. So 40 + weeks. Doing this day by day. No hurry as my eating will not change a lot when the fat has gone.

I feel comfortable with the way I am eating now with adding fat to my food and no longer have afternoon binges when all I want to eat are sugar and starches.

Will have to hand on lots of clothes as will be dropping another 3 dress sizes in the next year.

But good news is I will have to buy more smaller sizes and I really dont have clothes for the size I am going to be.

Eat more good fat

Having recently had 2 back to back trips away I am pleased to find that my weight has increased only slightly over the 2 mths and I am already getting back to my pre trip weight.

Then I can continue to see that scale move on downward and feel even better than I do now.

The focus on calories at the expense of  mono oils and good fats ( saturated fats) has been a total mistake for those of us with insulin issues.

To get this right you have to forget everything you were ever told about eating fewer calories.

Yes fewer calories can help but is only part of the story.

The other part is to stay away from sugar in all its forms. And that includes starch, grains etc.

Those are just long chains of glucose molecules, so sugar in another format and the body digests it as glucose.

To lose the excess weight and keep it off ( which for us yoyo dieters is just as important) normal, 'eat everything in moderation' just does not work.

We have to make sure we are fat burners, not sugar burners. That means consuming a higher ratio of fats and oils protein and low starch vegetables.

Not just to lose weight but to increase a sense of well being and to finally understand what the cause is of obesity and to control it. If you are obese the tendancy to put on weight will never go away. But can be controlled by following a low carb diet.

I have an Insulin problem, the obesity is a side effect.

God under the 90kg just before my trip to UK.

So very happy to have made that goal in time.

Will now have the issue of holding on to the weight loss and maybe seeing another drop when I am outside of my kitchen and eating lots of meals out.

Hope I can still arrange my fasting mimicking meals and then just eat out once a day.

Problem when we are at a hotel and will be eating 3 meals a day out.

Going to try and stick to yoghurt berries and a few nuts for breakfasts. Cottage or cream cheese if I can find it.

Last month I lost 2.8kg and the month before 2.7kg.

Will be happy if I can lose around the 2kg during the next month.

If I dont I know where I have been going wrong all my life and can get back on track in August.

The gift that keeps on giving

This really seems to be working for me.

It takes me about 10 days to lose 1kg. So not a crash diet. Just seeing the scale drift through the numbers is very satisfying and rewarding after all the trouble I have had in the past with the numbers on the scales relentlessly going up and not understanding how to stop them.

My sleep is better now that I am having my main meal in the evening.

I have about 4 types of tea for the afternoon. Regular celyon, rooibos, earl grey and chamomile for the evening. I only put milk in the celyon tea and only 1 mug a day.

I put a pair of jeans in the bin bag this week. They were just too loose and baggy and it was not worth adjusting them as I have others I can now wear and more on stand by as my body gets smaller.

I have lost 2 inches off chest and waist and 4" off my hips since the start of this 5 mths ago.

Need to repeat that and then take of half that amount to get to where I want to be.

But it feels doable at last.

Hope to make my short term goal

I have a long term goal which is to finally understand why my weight has been such a problem for me all my life and to finally get down to an acceptable size when I can buy normal size clothes in normal shops that look good on my normal body.

My short term goal is to get under 90kg by the time I go to UK next month. That means I need to lose 05kg per week for the next three weeks which I feel is quite achievable.

I have a stop and start relationship with weight loss. I can stay around the same weight for 4 days to a week and then my body decides to drop the weight. This is what it has done over the last 2 days and I have found 800gms gone on the scale.

I have a theory that my fat cells reduce in fat but gain in water for a few days. Then the body cant hold onto the extra water and the water is released resulting in a weight loss.

I know that I have been doing things right. I am fasting and consuming my bone broth and yoghurt cheese, not eating any grain or high carb veg. So theoretically the weight must go down. But its very nice when it does.

One pair of jeans which I could not get into 5 mths ago are now getting too big. So they will join the elasticated trousers in the bin bag. Got 2 more smaller jeans I am trying on to see when they are comfortable enough to wear.

Great something is finally working for me.

Metabolism Change

I did not think it was possible to change your metabolism.

After 67 yrs living in this body I was used to it demands for carbs and sugar in the afternoons and evenings and accepted that as it has always been this way it would always continue and I would always accept that I would struggle with my appetite.

I was used to counting calories and cutting fat and being in a permanent state of low blood sugar, high insulin and being hungry every afternoon and evening.

Now I am consuming fat in my diet and cutting way down on my carbs, on a keto diet I find the hunger has gone.

I might feel like having some cheese maybe in the afternoon. But I eat without guilt and enjoy what I am eating.

I have high fat fromage frais made from yoghurt for breakfast. My bone broth with either marmite or bovril and oil or butter for lunch.

Evening is meat and vegetables.

I am getting into jeans I have not worn in years.

I have an expectation now that as long as I do not go back to my high carb diet I will continue to lose the weight and then be able to maintain a new slim figure. Something I have never been able to claim before.

Getting into a routine

Finding this less of a struggle now I have been doing it for a few months.

I always got in a panic about the idea of skipping meals as I thought it would make me climb the walls with hunger.

But in fact skipping breakfast makes me less hungry and has stopped the continual need to eat in the afternoons.

I get up and have a few cups of coffee with cream. I hardly think about food in the morning and not even any tummy grumbles till about 11.30.

I try and do my exercise in the morning, got a new glide machine with arms so looking forward to trying that.

Yesterday I ate 2 cold chicken wings while I was heating up my bone broth with cauliflower lunch. I follow that with a mainly lettuce salad plus the fromage frais which I make from hanging greek yoghurt. I might also have a spoon of that in the morning as it is a pro biotic.

After lunch I might have a siesta till 14 hrs.

Cup of tea with milk at 3.30 and start preparing supper for 6pm when the children arrive home from school.

I have one bowl of food for supper. Yesterday was fillet steak with pepper cream sauce. The radishes I planted are ready so I made radish 'chips', cauliflower, cabbage and courgetti noodles.

Then a cup of chamomille tea in the evening.

Scale has moved down 400gms in last 2 days.

The freedom from the endless need to eat is something I have never experienced before.

Turning Dieting on its Head

All the things I thought to be true about dieting are wrong.

So its no wonder I have battled with this for so long to try and get my weight under control.


Eat low calorie

wrong you need to consume good fats and oils which are high calorie.


Eat 3 meals and 2 snacks to prevent hunger.

Wrong food causes you to be more hungry especially high carb low calorie food.

Wrong on eating 5 or 6 times a day. Better results if you eat twice. Lunch and dinner.

Feeling hungry means you are losing weight.

Not necessarily you could have just run out of quick energy, glucose from high carb foods, you may not be able to access your fat stores, because your insulin is too high.

Insulin locks the fat away and does not allow the body to use it up for energy if there is glucose available.

You need to suffer and be punished to lose weight and only eat small meals with uninteresting food!


Wrong if you embrace good fats and oils and protein and green veg and only eat twice a day you will enjoy your meals and not have to go to bed hungry as you do on a low cal diet.


check out

www.realmealrevolution.com

Banting diet made simple and Delicious.

Into Jeans again

Since about Jan 18 I have not been able to do up my size 16 jeans.

But yesterday I wore one pair and today the other. I have had them hanging up outside my wardrobe so I saw them every day.

The wonderful thing about this eating plan is that I know I will never not be able to do them up again and that I better get as much wear out of them as possible as soon they will be too big and I will have to throw them out.

I have jeans in all different sizes from 12 to large 18's with stretch.

So from not being able to get any on 3 mths ago I now have 3 pairs I can wear with comfort.

So that is major progress even though I have not seen much progress with the measure tape.

My body seems to use up its fat from the outer extremities first. So wrists are much thinner!!

I know eventually the body fat will have to be targeted as well and I just have to hang in there and wait for it to happen.

Reading Laid Back Guide to Intermittent Fasting. She lost 82lbs but went on to one meal a day or OMAD.

I dont feel ready for that not sure if I ever well be.

While I can comfortably go without food in the mornings now and dont even feel hungry till about 11. Its wonderful not to be thinking about food all the time.

My afternoons are continuing to be untroubled with thoughts of food or binging.

My metabolism has changed and I did not think it was possible for me to feel this way.

I am now totally trust worthy around food. I trust myself so much more which is a big break through.

Down into the next Kg number

Finally dropped 400gms and now in the kg lower and nearer to awesome weight.

Had over 11 days at the same weight which disturbed me a bit.

Wondering if the flax bread I am making is enough to push me off losing.

So stuck the ready made flax bread in the old freezer and will try and bring it out later. Maybe a slice at the weekend as I do enjoy a slice of bread.

Will monitor how I feel without the bread and hope to go back to losing steadily the way I was before I started making it.

Downloaded Gary Taubes Case against Sugar which I have not read before.

I definitely had an issue with bread and sugar but not so much fructose although when I was younger I did drink a lot of sugarary fizzy drinks when I got the chance.

Personally I think that the sweetners and diet drinks contribute to the cravings for carbs in the afternoons and evenings. They set the body up to prepare for incoming sugar and none arrives. So the insulin stays high and removes what little glucose is already in the blood stream. Leading to low blood glucose and subsequent hunger and binging on carbs.

Now I have nothing sweet at all and my appetite is much calmer and more manageable.

Hope to get to 10kg lost within next week or so.

Finding clothes in my wardrobe I can now get into. Size 18 faux leather navy jacket I bought 2 years ago and hardly ever worn.

Better start wearing the stuff now before it is too big!!

Feeling Better Every Day

Disappointed that I am not seeing a lower weight on the scale. Maybe faulty scale!!

However I am finding I have far more energy and am getting into clothes I have not tried on for years.

I am getting things done instead of putting them off endlessly.

I am having my bone broth at breakfast time when my DH has his breakfast so even though I am fasting I can still sit and consume the bone broth.

Trying to get some more bones to boil up another lot and will put chicken wings in the next one for a while to get some jelly into it when its cold. Will spice up the chicken wings and grill them for a meal.

Hopefully I wont spill half of the next batch on the floor as I did with the first lot. However it has done me 9 days. I froze 2 thirds and have the last batch defrosting now.

Finding my shoulder blades are freer to move together. So must have lost some of the fat there!!

Weird how your body decides where to use up the fat first.

I am not cheating at all on this eating plan. I know I can have 2 nice meals a day and my system is now content to wait until meal times instead of demanding starch and sugar during the afternoons and before bed.

Dusted off the DVD exercise boxes and will have a run through and see what I fancy having a go at.

Watched the Pilates for over 50's this morning which looks a nice gentle introduction to exercise.

Onwards and hopefully downwards next week.