Monthly Archives: September 2009

September 30, 2009 · 4:31 PM

My Ketogenic Mediterranean Diet: Day 30

Skip the cone

Skip the cone

Weight: 160.5 lb (72.9 kg)

Transgressions: exceeded veggie max by 1.5 oz, and nut max by 0.5 oz

Exercise: 90 minutes horseback riding (mostly walking),  horse grooming

Comments

A friend told me about Breyers Carb Smart Chocolate Frozen Dairy Desert.  It’s in the ice cream section of the supermarket, comes in an ice cream container, but they don’t call it ice cream.  Sweetened with Splenda, it’s marketed for use as part of a low-carb diet and has five grams of net carbs per serving.  The one-half cup serving size contains:

  • 110 calories (60 fat calories)
  • total carbs 15 g, fiber 4 g, sugars 5 g, sugar alcohol 6 g
  • ingredients: milk, skim milk, cream, sorbitol, polydextrose, cocoa (processed with alkali), whey, glycerine cellulose gel, propylene glycol monoesters, mono and digylcerides, etc.

It tastes fine.  You could serve it to houseguests as ice cream and they’d never know.  I didn’t have regular Breyers ice cream available for a head-to-head comparison, but I expect the real deal tastes better.

I’m conflicted about recommending an imitation ice cream to someone who may be a carbaholic and trying to lose weight and keep it off.  Ice cream has contributed to overweight in many folks.  Could imitation ice cream lead them to “fall off the wagon”?  On the other hand if someone has been doing well with very low-carb eating for several weeks and is just dying for something cold and sweet, wouldn’t this be better than real ice cream?

–Steve

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September 29, 2009 · 11:36 AM

My Ketogenic Mediterranean Diet: Day 29 and Week 4 Update

monument valley navajo tribal parkWeight: 160.5 lb (72.95 kg)

Waist circumference: 35¼ inches (89.5 cm)

Transgressions: not eating as much fish as I should, and ate 2-3 fl oz of barbecue sauce having unknown carb content

Exercise: none

Comments

Down 1.5 lb (0.68 kg) for the week.  Starting weight September 1 was 170 lb (77.3 kg).  Down a total of 9.5 lb (4.32 kg) over four weeks. 

Another 3-day out-of-town trip interfered with calorie counting and nutrient analysis since I was away from my computer.  But remember, the Ketogenic Mediterranean Diet doesn’t require calorie counting.  I’m just doing it for scientific purposes.  I fully expect at some point I will stop losing weight, and I want to know my daily caloric intake at that point.  Will it rise to the 2,200-2,400 range, which I believe to be my baseline?

I saw an interesting documentary on the Atkins diet posted by Dr. Dan at Darwin’s Table.  Dr. Dan is a paleo diet advocate.  From the documentary, apparently produced in the UK, I learned that feeling “peckish” means you are “somewhat hungry” (also means irritable) and a “stone” equals 14 pounds (6.4 kg).  The sound track reminds me of the Austin Powers movies. 

If you like barbecue and are ever in Wikiup, Arizona, USA, don’t miss “Eat at Joe’s Barbecue.”  It’s Texas-style BBQ.  Best barbecue brisket and ribs I’ve ever had outside of Texas.

I watched my wife and daughter eat ice cream at Baskin-Robbins, and had, surprisingly, no temptation.  I love BDR ice cream.  I ate 20 grams of Lindt dark chocolate with them instead.  I saw some sugar-free ice cream, so I asked the clerk, “Do you have nutritional analysis info on that?”  She replied, “Sir, this is an ice cream store…” 

This is a typical days’ food:

  • Breakfast: eggs and meat (beef, sausage, bacon, or ham).  I fry eggs in olive oil or butter.  Occassionally sauté tomatoes or onions in olive oil.
  • Lunch and Dinner: Salad dressed with extra virgin olive oil vinaigrette, with added fish (usually canned) or chicken.
  • Glass of red wine with dinner.
  • Snack: Nuts, cheese, or both.

Daily average nutrient analysis for four days:

  • Macronutrients as percentage of total energy: 7% carbohydrate, fat 59%, protein 26%, alchohol 8%
  • Digestible carbohydrate: 25 g
  • Fiber: 9 g
  • Calories: 1650
  • Looking at % Daily Values for a 2,000 calorie diet, this diet may be deficient in vitamins and minerals: C, D, E, thiamine, B6, folate, pantothenic acid, iron, manganese, magnesium, potassium, sodium, copper, and calcium.  [However, I am taking two Centrum multivitamin/multimineral supplements plus extra vitamin D 400 IU, which would correct nearly all of these, as discussed at my Week 2 Recap.] 

I am starting to miss my sweet carbohydrates, like Reese’s Peanut Butter cups, apple pie, and ice cream.  My birthday is coming up.  What . . . No cake?  It’s time to think about a “cheat day,” perhaps once a month.  The Advanced Mediterranean Diet has one every two weeks.

-Steve

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September 26, 2009 · 9:09 AM

My Ketogenic Mediterranean Diet: Day 26

Weight: 161 lb

Transgressions:

Exercise:

Comments

Pending

-Steve

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September 25, 2009 · 11:00 PM

My Ketogenic Mediterranean Diet: Day 25

CB104467Weight: 161 lb

Transgressions: none

Exercise: 90 minutes horseback riding and horse grooming

Comments

You can find out how many calories you burn in various exercises at ShapeUp.org.  “Horseback riding” was not on the list of options, however.  “Calorie Count” at About.com has a list of calories burned in numerous sports, including general horseback riding, trotting, saddling and grooming.  For general horseback riding, a 150-pound person burns about 272 calories per hour, which is the amount of energy in one Snickers bar.  Sophisticated calculators let you enter your weight for a more accurate assessment of calories burned.  For example, it takes more energy (calories) for a 250-pounder to walk at 4 mph than it does for a 150-pounder. 

I realized clearly today that 14 oz (400 g) of tomatoes and cucumbers—the max on KMD—is not all that much in terms of volume.  But 4 oz of baby spinach is a huge amount.  You can compare the nutrients in tomatoes, cucumbers, and spinach at NutritionData’s “Compare Foods” page.

–Steve

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September 24, 2009 · 8:46 PM

My Ketogenic Mediterranean Diet: Day 24

MPj04386400000[1]Weight: 161 lb

Transgressions: ate 17.5 0z vegetables (max is 14 oz)

Exercise: 45 minute brisk walk

Comments

Had chocolate today instead of a glass of wine.  85% cacao dark chocolate is not sweet.  Several in my house find it too bitter to stomach.  In small amounts it’s probably good for you.

–Steve

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September 23, 2009 · 10:55 PM

My Ketogenic Mediterranean Diet: Day 23

CB104470Weight: 161 lb

Transgressions: none

Exercise: 60 minutes shovelling horse poo and picking up rocks from a new corral

Comments

I followed Dr. Atkins New Diet Revolution for 10 weeks in 2003.  When my daughter was 3-years-old, I realized that my exercise habit—six hours a week either at a gym or running—had been interfering with my family time and helping out around the house.  So I quit exercising for 3–4 years and, therefore, gained some weight.  In 2003, my Atkins starting weight was 178 lb, waist 37 inches.  Goal weight was 162-165.  I lost 11 pounds on Atkins.  Towards the end I was bored and increasingly noncompliant.  Here are my 2003 verbatim notes summarizing my experience with Atkins:

Lost 10 lbs [4.55 kg] over first 5 weeks, ½ of that in the first 2 weeks.  I have not exercised nearly as much as he recommended.  Have not suffered much hunger or sense of deprivation.  No wt change in last 6 weeks, coinciding with poor exercise compliance (may or may not be related).  Note that I really don’t have much wt to lose at this point, just a cosmetic amount.  At some point, even if fully compliant with Atkins, wouldn’t wt loss stop in everyone?  I have no idea how may calories I am eating now.  With wt stable, will assume it is around 2000-2400 cal/day.  Ten years ago when I was exercising religiously, my wt-maintaining intake was 2400 cal.  Probably closer to 2000 now in view of aging and sedentariness.  Over the last 6 weeks of stable wt, however, I was mostly compliant with his induction-phase food prescription.  To lose wt now I probably need to exercise more and count actual calories.  Even took his recommended Essential Oils supplement (2/day) and Basic 3 vitamin supplement (2 instead of 3/day).  He has convinced me I am a carbaholic.  Sugars and refined carbs are empty calories that don’t provide much except energy, which in excessive amounts is stored as fat.  But I cannot yet abandon the dogma that saturated fats (e.g., red meat) can be harmful to circulation over the long run.  And his carb restriction would keep me from eating adequate beneficial vegetables.  If I want to eat sweets and refined carbs, I will have to exercise more and/or give up fats, vegetables, or proteins.  Atkins makes a lot of sense for obese people who love carbs and overeat them.  I also like the rapid results of induction phase.  I admire the simplicity of the induction phase.  Thereafter, the “Ongoing Weight Loss” and “Lifetime Maintenance” phases do require counting carbs.  The latter phase, for me, would allow 40-60 gm/day, unless I were a vigorous exerciser (then 90+ gm).  A serving of apple pie has 58 gm.

Now it’s six years later and I’m much more willing to reconsider that dogma that saturated fats cause impaired circulation (atherosclerosis).  But I still think that fruits, vegetables, whole grains, and legumes are healthy for many people.

-Steve

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September 23, 2009 · 10:35 AM

What’s the Best Diet to Prevent Osteoporosis?

MedicalHappy Healthy Long Life, a blog by an anonymous “medical librarian,” has a thought-provoking article on the best diet to prevent osteoporosis: high in fruits and vegetables, low in animal proteins.

Osteoporosis is a common disease of the elderly, affecting women much more than men.  It causes thin, brittle bones that break easily.  You know all those little old ladies with broken hips?  Nearly all have osteoporosis. 

The standard prescription for prevention is weight-bearing exercise on a regular basis, and adequate intake of calcium and vitamin D.  The aforementioned blog post rejects the calcium recommendation, at least.

I haven’t reviewed this issue for many years and I just discovered Happy Healthy Long Life, so I have no opinion on validity of the post.

Steve Parker, M.D.

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September 22, 2009 · 3:28 PM

My Ketogenic Mediterranean Diet: Day 22 and Week 3 Recap

Similar to the cover of Gary Taubes' book, "Good Calories, Bad Calories"

Similar to the cover of Gary Taubes' book, "Good Calories, Bad Calories"

Weight: 162 lb

Waist circumference: 35 inches

Transgressions: none

Exercise: 60 minute brisk walk

Comments

So, no weight or waist change during third week.  Not sure why.  Too many uncharted carbs or calories on my three-day trip out-of-town?  When you think about it, any diet that offers “unlimited” beef, chicken, eggs, and fish is unlikely to lead to uninterrupted weight loss until death. 

In Good Calories, Bad Calories, Gary Taubes writes about Vilhjalmur Stefansson and Karsten Anderson, who in 1928 began a year-long experiment in which they ate almost nothing except meat (many types).  It was not a weight-loss diet; it was to test whether it was a dangerous diet.  They lost six and three pounds, respectively, over the year and seemed perfectly healthy.  No mineral or vitamin deficiencies were detected. 

Over this next week, I’ll be tracking my caloric intake.  If I need 2,400 cals/day to live, but I’m eating less, I should lose some weight.  Unless my metabolic rate is slowing or I’m less active. 

I’m happy to report that I’m not craving carbohydrates.  At this point I could still walk past a Cinnabon store in the mall without difficulty.  I could sit and watch someone else eat one.  Overall, I think less about food than I normally would.  I don’t feel hungry very often.  It’s comforting to know that if I get hungry, I can eat something, if only a can of tuna or a couple hard-boiled eggs.  Fairly often I’ll just eat two meals a day, plus a snack.  And I’ve never been one to skip meals. 

I can’t say that this or that physical condition is miraculously improved or cured.  I just feel like my usual self.  Energy level is fine.  No more dizziness or aching as in the first week. 

-Steve

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September 21, 2009 · 3:06 PM

My Ketogenic Mediterranean Diet: Day 21

Add grilled chicken

Add grilled chicken

Weight: 163.5 lb (up a few over last few days)

Transgressions: none

Exercise: washed a horse and mucked stalls

Comments

I was out-of-town for the last three days.  Thought I did pretty well with the diet, although it was harder.  Biggest temptation was going into Baskin-Robbins to buy ice cream for my daughter.  I salivated when I entered and smelled the store.  Didn’t cheat, however.  Nor did I when we ate at a Mexican restaurant and they brought corn chips and bean dip to the table.  Had a fajita salad there and told them to hold the huge taco shell it’s served in. 

Without my computer, I didn’t track my intake as thoroughly as usual. 

The hotel offered a continental breakfast: two juices, bread, bagels, 4 cereals, milk, muffins, 3 fresh fruits.  All loaded with carbs!  My choices were butter, imitation butter, Philadelphia Cream Cheese spread, and coffee.  I had coffee, later supplemented with nuts, canned tuna, and string cheese I had brought.

I discovered that Wendy’s (fast food restaurant) has a Grilled Chicken Ceasar Salad that fits in to a very low-carb diet, including the high-fat salad dressing.  Don’t eat the croutons!  Good stuff.  Other fast food restaurants offer similar items.  Check nutrient analysis at the company website. 

Weight is up.  I was at 5000 ft above sea level whereas I usually live at 2000 ft.  May have had some fluid (and salt) retention causing weight gain.  I’ve not seen the fluid retention—in my hands—under 7000 ft in the past.

-Steve

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September 17, 2009 · 10:36 PM

My Ketogenic Mediterranean Diet: Day 17

Put down the bun and no one will get hurt!

Put down the bun and no one will get hurt!

Weight: 161 lb

Transgressions: didn’t eat any fish or nuts

Exercise: 45 minute brisk walk

Comments

I overate hamburger patties (12 oz) and just couldn’t stomach any additional food, including my fish and nuts.

I’m taking a break from blogging for a few days and will return September 21, Lord willing.

-Steve

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