Ketogenic Diet – Day 5,6,7,8,9

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DAY 5 – JULY 28, 2014 (118.6 pounds)

Minimal  change in weight today!

An hour of yoga practice with my group… Energizing…

Break fast – Macadamia nut – Egg Pan cake

Lunch – Chicken , Vegetables, Sausage salad with Mayo and Mustard Sauce

Snack – Coffee with whole milk without sugar

Dinner – Hard boiled egg and Chicken salami roasted with Mayo and mustard sauce

Had Green tea, peppermint tea and hip tea in between.

Day’s summary - Carbohydrates –25 g, Fat – 67 g, Protein  48g, Total Calories – 918

DAY 6  – JULY 29, 2014 (117.8 pounds)

Some  change in weight today but at the same time, I noticed 2 undesirable effects also.

My body has heated up and is having frequent bowel movements.  Also noticed significant hair loss. :-(

Took some electrolyte, which I am sure will increase my carbohydrate consumption. Did some research and found that hair loss happens on low carbohydrate diet. Not happy at all on this finding.  For whatever it is started Biotin supplement. Hope the hair fall settles soon!

Practiced couple of hours of yoga with my students.

Break fast – Paneer – Coconut milk shake

Lunch – Chicken – Cabbage – Coconut milk Soup

Snack – Flaxseed – Coconut milk porridge with cherries

Dinner – Spinach,Mushroom ,poached egg salad

Had Chamomile tea, peppermint tea and hip tea in between.

Day’s summary - Carbohydrates –53 g, Fat – 62g, Protein  37g, Total Calories – 971

DAY 7 – JULY 30, 2014 (118.2 pounds)

A  bad day for my keto diet!

Did my yoga for 2 groups.

Started the day with unsweetened coconut milk.

May be since I did not eat my breakfast properly,  I ended up have a thick coffee and a lovely  ginger tea, both with sugar free.

Lunch was shredded  chicken , mushroom, coconut milk soup and meat balls.

One of my colleagues visiting from office abroad invited me for a dinner at The Great Kakab Factory.   Here is the menu.  I was happy that the place was in line with my diet. I resisted his offer for wine / beer. But succumbed for all the lovely Indian breads and desserts. Lovely gulab jamun on condensed milk, fruit kheer was yummy!

Since I am not sure of the calories, I have not recorded any.

DAY 8– JULY 31,  2014 (118.4 pounds)

Yeah , I had to pay the price for last night dinner!  :-(

Yoga as usual.

Breakfast was unsweetened coconut milk and 2 macadamia nuts.

Lunch was shredded chicken, boiled eggs with Mayo and honey mustard sauce.

Dinner was Tortillas  with cheese and eggs. I made a slight change in the menu.  reduced the coconut oil and added flax seed powder to the mix.

Had Chamomile tea, peppermint tea and hip tea in between.

Day’s summary - Carbohydrates –53g, Fat – 85g, Protein  54g, Total Calories – 1197

DAY 9– AUGUST 1, 2014 (118. 2 pounds)

Looks like I am back in the track….

Yoga as usual.

Hair fall has  sort of stopped. Though not fully.

Day started with a tea.

Had a badusha celebrating the success of a project in office.

Lunch was roasted chicken salami and boiled eggs with Avacado dressing.

Had a Paneer – Milk Shake in the evening.

Was feeling a bit puckish due to high fat I guess.  Also not very hungry.  Decided to skip dinner.

Had  couple of cups of green tea  in between.

Day’s summary - Carbohydrates –48 g, Fat – 51 g, Protein  43 g , Total Calories – 850

 

 

Ketogenic Diet – Meat balls

Meat balls

Minced chicken, mutton or beef – 200g

Large Onion – 1

Garlic ginger paste – 2 tsp

Green chilly – 2

garlic minced – 2 tsp

red chilly powder – 1 tsp

coriander powder – 1 tsp

turmeric powder  - 1 tsp

ground masala  -1/2 tsp

coconut oil – as needed

coriander leaves – minced – 2 tbs

Egg – 1 beaten

boil the mince with garlic ginger paste, turmeric and little bit of salt.

In hot pan, add 2 table spoon of coconut oil and saute cut onions, garlic , chilly. Add the powders. mix all well. To this add the cooked mince.

Adjust the salt.

Mix all the ingredients well with beaten egg. Make it into small  flat balls. Fry in coconut oil of bake as desired.

 

Benefits of Yoga

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Physical Benefits

  • Increases range of motion in the joints.
  • Increases muscle tone. (From the larger ones to some of the smaller, less-used muscles.)
  • Increases endurance. (This depends on the style, as some are more conducive to improving endurance, such as vinyasa, ashtanga, and other power styles.)
  • Helps develop motor skills for kids.
  • Improves balance.
  • Improves coordination.
  • Improves posture. (Increases in strength, especially core strength, flexibility, and bodily awareness can lead to improvements in posture. Moreover, each pose give specific attention and focus to proper alignment.)
  • Improves respiration. (Increased lung capacity due to yoga’s emphasis on deeper and fuller breathing.)
  • Improves circulation of blood.
  • Improves stress-management (or less stress). (Yoga’s emphasis on deepening and lengthening the breath helps to initiate the body’s relaxation response.)
  • Lowers levels of adrenaline, cortisol, and catechol amines (all responses to   stress.)
  • Increases energy and vitality.
  • Lowers blood pressure.
  • Lowers pulse rate.
  • Lowers cholesterol.
  • Eases the symptoms of asthma.
  • Facilitates weight loss. (Primarily through better lifestyle choices.)
  • Strengthens the immune system.
  • Improves oxygen delivery to cells.
  • Helps to prevent loss of bone density (osteoporosis).
  • Reduces or even eliminates pain, both acute and chronic. (Including those associated with arthritis and fibromyalgia.)
  • Improves sleep and decreases symptoms and occurrence of insomnia.
  • Improve conditions of irregular heart rhythm.
  • Helps to maintain a balanced metabolism.
  • Protects against future injury.
  • Aids the recovery of stroke victims.
  • Massages the internal organs.
  • Improves lymphatic functioning.
  • Helps prevent hardening of the arteries.
  • Aids and improves digestion and elimination processes.
  • Helps to detoxify the body.
  • Increases the Galvanic skin response.
  • Improves depth perception.
  • Improves endocrine functioning (normalization).
  • Reduces sodium levels.
  • Increases level of red blood cells.
  • Increases core stability.
  • Improves agility.
  • Improves reaction time.
  • Decreases inflammatory markers.
  • Decrease in cellular aging.
  • Reduces blood glucose levels. (Especially helpful for diabetics.)
  • Aids in sensory integration (especially helpful for both kids and adults with Autism).
  • Improves lipid profile.
  • Improves symptoms of carpal tunnel syndrome. (Improved grip and reduction of pain.)
  • Decreases occurrence of tension headaches and migraines.
  • Relieves some symptoms and discomfort associated with menstruation and menopause.
  • Promotes nasal breathing. (Filters, warms, and humidifies the air).
  • Aids in common pregnancy discomforts such as bloating and backaches.
  • Often helps make labour shorter and easier.
  • Helps manage the symptoms of multiple sclerosis.
  • Improves spinal curvature. (Can even help straighten curvature associated with scoliosis.)
  • Elevates brain gamma-amino butyric acid (GABA) levels. (Lows levels are associated with Alzheimer’s disease.)
  • Improves sexual functioning.
  • Calms the nervous system.
  • Nourishes intervertebral discs.

Mental and Emotional Benefits

  • Increases experience of relaxation.
  • Provides a deeper appreciation for the present moment, or mindfulness.
  • Allows for greater mind control, or control over the thoughts.
  • Increases mental clarity.
  • Improves concentration and focus.
  • Improves self-discipline.
  • Expands imagination and creativity (especially in children).
  • Elevates mood and feelings of contentment.
  • Increases self-awareness.
  • Increases self-confidence.
  • Increases optimism.
  • Provides much-needed “me-time.” (Especially important for parents)
  • Increases mental strength, or willpower.
  • Improves symptoms of certain neuropsychiatric disorders. (Including schizophrenia and ADHD.)
  • Reduces symptoms of anxiety and depression.
  • Improves learning efficiency.
  • Improvements in Obsessive-Compulsive Disorder (OCD).
  • Reduces symptoms of Post-Traumatic Stress Disorder (PTSD).
  • Fosters a healthier body-image.
  • Improves emotional control. (Especially over feelings such as anger or hostility.)
  • Improves self-control. (Contributes to better choices and habits.)
  • Increases experience of positive emotions. (Joy, peace.)
  • Decreases experience of negative emotions. (Fear, frustration, worries.)
  • Improves the mind-body connection. (Comes from synchronizing breathing with movement. Retrains the mind to find a place a peace and calm.)
  • Improves relationships with others.
  • May decrease feelings of loneliness (especially in elderly practitioners).
  • Increases sense of emotional healing and well-being.
  • Increases ability to handle disappointment and adversity.
  • Increases open-mindedness.
  • Improves intuitive abilities.
  • Increases sense of community. (When practiced in a group setting.)

Spiritual Benefits

  • Encourages self-knowledge.
  • Stimulates the energy centres of the body.
  • Increases ability to manifest positive experiences in daily life.
  • Discovery or connection with one’s sense of purpose or meaning in life.
  • Creates a sense of being more in-tune with one’s inner consciousness.
  • Leads to a greater sense of connectedness to others and the world.
  • Develops a sense of connection to something greater than ourselves. (Nature, the universe, one’s God or gods, or some other expression of the divine.)
  • Fosters a greater sense of appreciation of each experience for what it is.
  • Fosters a deeper sense of gratitude in general.
  •  Leads to a sense of fulfilment

Yoga Etiquette

etique

A few etiquette to  be followed in a yoga class

  • Be Punctual

Come to yoga class on time. It will be disturbing for fellow students if you come in late. Try to come at least five minutes in advance, enter silently and settle in your place.

  • Discuss health issues with the instructor

Your yoga instructor should be aware of your health issues and injuries. He or She can customize yogic practice for you if you bring your specific issues into his / her notice.

  • No smoking

If you have the habit of smoking, please do not smoke just before the yoga class and wear clothes that you have smoked in.  Lot of deep breathing is done in yoga class and  if there is presence of nicotine, the air become toxic.

  • Practice in empty stomach

Come to  yoga class at least  3 hours after your last meal

  • Leave footwear outside

Yoga is done on a mat on the floor.  You may come in contact with bare floor during many  poses. Hence it is important to keep the floor dirt and contaminant free.

  • Bodily Functions

Yoga practice involves internal organs as well as external. Do not be embarrassed in case you or your fellow practioners fart or queef . It is natural and normal.

  • No jewelry

Avoid wearing heavy  neck chains, bangles, bracelets, watches, belts  to yoga class. These may interfere with the yoga practice.

  • Mind Personal Hygiene

Yoga classes will be in close setting. Make sure you wear fresh and clean clothes, brush your teeth, use mouth wash, tie up your hair. Bring a clean towel to wipe your sweat. Also make sure your feet is clean.

  • Respect each other’s space

Please leave shoulder length distance around you when you settle in a place in the class

  • Minimum talking

Please keep the talking minimum when you are in class. Yoga needs concentration and needs inward looking. It will be a tranquil environment and talking will disturb the scene.

  • Turn off gadgets

Electronic gadgets have no place in yoga classes.  Try to leave them at home or in your vehicle or lockers. In case you  have to necessarily carry them to class, please keep them in silent mode.

  • Comfortable  clothes

Wear clothes which are comfortable. It  should give you freedom to move your hands and legs and stretch your body. Not too tight or not too loose.  Make sure clothes are comfortable around your waist. Avoid wearing revealing clothes to class. Peeping thongs and underwear bands are not an interesting sight. Avoid deep  necked tops  and low waist bottoms.

  • No kids

Leave kids at home however well behaved they are.

  • Less deodorant  or perfume

Avoid strong deodorant and perfumes. Smells are purely subjective.  Yoga involves deep breathing and heavy breathing.  Strong odors can cause problems to some.

  • Clean up

Wipe your sweat from the  yoga mat and the floor after practice. Clean the mat and dry each time after class. Rolled mats  which are not cleaned will carry heavy, stale and moldy  odor  when you open the next day.

  • Pay on time

Do not make teacher  keep reminding you about payments.

  • Got a cold, stay at home

If you are sick, avoid the  yoga class. Body needs rest and allow it to heal.

  • Do not stare at fellow students

May be you are just appreciating their flexibility or ability to do hard poses with ease. Whatever may be your reason, avoid staring at others in the yoga class.  It may be rude to do that and embarrass them too.

Ketogenic Diet – DAY 4

PREVIOUS….

DAY 4 – JULY 27, 2014 (118.8 pounds)

No change in weight today!

Introduced couple of friends to yoga  and practiced with them for an hour….

Break fast – Scrambled egg, sausage, bacon, hashed potato and coffee

Lunch - Tortillas with cheese and chicken salami

Evening snack - Flaxseed – Coconut milk Porridge

Dinner  – Paneer Milk Drink and Chicken veg salad

Had  peppermint teahibuscus tea and hip tea in between.

Day’s summary - Carbohydrates – 62 g, Fat – 98 g, Protein  41g, Total Calories – 1316

 CONTINUED….

 

Ketogenic Recipe – Tortillas with cheese and chicken salami

Tortillas with cheese and chicken salami

Coconut powder  -1 cup

Psyllium Husk -4 tbs

Coconut oil- 1/4 cup

Garlic powder – 1/4 tsp

Cumin powder  - 1/4 tsp

Red Chilly powder -1/2 tsp

Hot water – as needed.

Mix all ingredients to consistency of chapthi dough.  This should make 16 tortillas.

Cook on hot tawa like chapathi

Add roasted salami  and grated cheese in between  2 tortillas and toss for a minute.

 

My experimentation with Ketogenic Diet

Keto food pyramid

I was stuck at 120.8 pounds  plateau for a long time.  Saravanan has been motivating me to consume extra protein and intensify my weight training routines. At present, my weight training is limited to once a week, that too with very small weights.

Then I came across Ketogenic Diet. It sounded interesting and not very tough to follow.  So, I decided give it a shot. I am blogging on my experience with this diet just for fun. I am not sure whether I will succeed, or I will continue…

Ketogenic dieting is tricky to practice. So, if you want to take this up, do so at your own risk. I experimented with some recipes and adopted them to use locally available ingredients . Tweaked the taste a bit for the Indian palette.

DAY 1 – JULY 24, 2014  (120.8 Pounds)

I had started the first day without a proper plan.  Started the day with low calorie shake (this is against Ketogenic diet). Had lunch with a visiting colleague at a restaurant: Chicken kebabs, fish fry, steamed fish and paneer, two spoons of rice plus irresistibly hot onion-garlic curry.  Ended the buffet with rava payasam, sinful black forest cake! Keto-what?

Hit the internet for keto recipes and found that none of them is designed for the Indian kitchen. Even their ingredients looked unfamiliar.  Shopped around for some in Spencers in Velachery and Nuts and Spices… hm… This diet is going to be an expensive affair.

Skipped dinner because I was still feeling full of satiation and guilt. Did not exercise too! :-(

DAY 2 – JULY 25, 2014 (119.40 pounds)

Got up feeling light. May be because I skipped dinner last night or was it because of the protein lunch in the afternoon?  Not sure.  Checked the weight. Surprise: lost some :-) .

Also started a yoga class for a group 6 people from under-privileged background. That helped me to cover an hour of yoga.

Breakfast was 2 egg omelet with a cube of Amul cheese , mushrooms and some sauteed vegetables. Later learned that processed cheese is not encouraged in the keto diet. Only Parmesan or cheddar cheese are allowed.

Deviated a bit from the keto-protocol during lunch time: Low calorie shake with soya and milk.

On the way home, had some grilled fish with lemon sauce and sauteed vegetables. The Parfait 3 guys were sweet enough to replace the garlic rice in the combo with veggies!  Tasted good too…

Now I had to get serious about the diet. Plan for the week….

Day’s summary – Carbohydrates – 45g, Fat – 31g, Protein  62g, Total Calories – 792. Wow, not bad at all!

DAY 3- JULY 26, 2014 (118.8 pounds)

Lost some more weight! Is this thing really working or what!?

This was my cardio day.  Slogged out for 50 minutes.

Break fast – Paneer Soya  Drink

11: 00 am  – Chicken – Coconut milk – Cabbage Soup.

Lunch - Chicken  & Vegetable salad

Evening snack - Flaxseed – Coconut milk Porridge

Dinner  – Some left over Chicken masala, Brown bread (not very keto; but had to clean up the carbs from the fridge) with One serving of Amul butter.

Had green tea, peppermint tea, hibuscus tea and hip tea in between.

Day’s summary - Carbohydrates – 76 g, Fat – 97 g, Protein  70g, Total Calories – 1285

Need to decrease carbs tomorrow

 CONTINUED