Category Archives: My KMD Experience

Centrum Multivitamin/Multimineral Supplement

1 or 2 Centrums daily

1 or 2 Centrums daily

I recommend Centrum for people on the Ketogenic Mediterranean Diet.  Since the composition of plain Centrum could change at any time (or be concocted differently in non-U.S. countries), I’m recording the contents of the current U.S. product.   Here are the component amounts with “% Daily Values” in parentheses. 

U.S. government authorities recommend Percent Daily Values for average non-pregnant healthy adults eating 2,000 calorie a day.

Vitamin A 3,5000 IU (70%), Vitamin C 60 mg (100%), Vitamin D 400 IU (100%), Vitamin E 30 IU (100%), Vitamin K 25 mcg (31%), Thiamin 1.5 mg (100%), Riboflavin 1.7 mg (100%), Niacin 20 mg (100%), Vitamin B5 2 mg (100%), Folic Acid 400 mcg (100%), Vitamin B12 6 mcg (100%), Biotin 30 mcg (10%), Pantothenic Acid 10 mg (100%), Calcium 200 mg (20%), Iron 18 mg (100%), Phosphorus 20 mg (2%), Iodine 150 mcg (100%), Magnesium 50 mg (13%), Zinc 11 mg (73%), Selenium 55 mcg (79%), Copper 0.5 mg (25%), Manganese 2.3 mg (115%), Chromium 35 mcg (29%), Molybdenum 45 mcg (60%), Chloride  72 mg (2%), Potassium 80 mg (2%), Boron 75 mcg, Nickel 5 mcg, Silicon 2 mg, Tin 10 mcg, Vanadium 10 mcg.

Why Centrum?

It’s been around for years and  has a good reputation.  It’s widely available at a reasonable price.  This is not a paid endorsement, in case you’re wondering.  Let me know if you think my faith is misplaced.  

Steve

1 Comment

Filed under ketogenic diet, My KMD Experience

My Ketogenic Mediterranean Diet: Day 51 + Low Sodium Diet

The Ketogenic Mediterranean Diet is naturally low in sodium

The Ketogenic Mediterranean Diet is naturally low in sodium

Weight: 155 lb

Transgressions: ate 2 oz nuts instead of 1

Exercise: none

Comments

An emergency at the hospital interfered with my dinner plans.  I had to eat something in a hurry, so I drank two tablespoons of olive oil at home, then ate two cheese sticks and a handful of walnuts on my way to the hospital. 

My nutrient analysis of Weeks 5-7 revealed an average daily sodium intake of 1,55o mg.  That total doesn’t include my salt shaker usage during cooking and at the table.  I’ve got to draw the line somewhere.    I might use a quarter of a teaspoon daily from the salt shaker, taking my sodium up to 2,100 mg daily.

The Institute of Medicine (U.S.) recommends an upper limit of 2,300 mg sodium for the general population, in an effort to keep blood pressure under control and thereby prevent cardiovascular disease and death.  A teaspoon—6 g—of table salt has 2,325 mg of sodium.  Most people in the U.S. eat at least 3,000–4,000 mg sodium daily.  It may be physiologically impossible to keep sodium intake under 2,300 mg/day over the long run.   

Steve

2 Comments

Filed under My KMD Experience

Recap of My Ketogenic Mediterranean Diet: Weeks 5-7

 

Drilling down into the data

Drilling down into the data

Body Stats

My weight is 155 lb now compared with160.5 at the end of Week 4.  I seem to have plateaued around 155 over the last few weeks.  Waist circumference is 34.25 inches, down an inch over the last three weeks.  This is a pretty good weight for me.

What am I eating? 

Ninety percent of my food consists of:

eggs (3/day), mozarella string cheese sticks, nuts (almonds, mixed, peanuts), steak, sausage, hamburger, chicken, canned tuna, canned sardines, tomatoes, onions, avocadoes, cucumbers, baby spinach, celery, romaine lettuce, red wine (7 fl oz/day), extra virgin olive oil, sugar snap peas, butter, Italian vinaigrette dressing, mayonnaise (on tuna), salt, pepper.  [You and I should eat greater variety of vegetables and nuts.]

Nutrient Analysis  (thanks to NutritionData.com)

Average daily calories: 1,800

Macronutrient percentages: 8% carbohydrate, 30% protein, 53% fat, 9% alcohol

Daily digestible carbohydrates: 25 g

Daily fats: 110 g total fat, 31 g saturated fat, 52 g monounsaturated fats

Daily cholesterol: 800 mg (mostly from eggs)

Daily fiber: 7-10 g

Daily sodium: 1,500 mg (not counting salt from shaker)

Any potential micronutrient deficiencies? 

Yes.  Considering the amounts of the various foods I’m eating, the un-supplemented Ketogenic Mediterranean Diet on many, if not most, days would be deficient in vitamins D, E, K, thiamin, folate, and pantothenic acid, and the minerals calcium, iron, magnesium, potassium, sodium, copper, manganese.  Less often, there are deficiencies of zinc and vitamins A, C, B12, riboflavin, and B6.  [I’m using table salt from the shaker but not tracking it; sodium deficiency is very unlikely.]

These potential deficiencies are based on the % Daily Values recommended by U.S. government authorities for an adult eating 2,000 calories daily.  Someone following the Ketogenic Mediterranean Diet but eating a different mixture of foods could have a better or worse micronutrient profile.

Version 1.01 of the Ketogenic Mediterranean Diet from the outset recommended one daily Centrum multivitamin/multimineral supplement, plus extra vitamin D 400 IU/day, and elemental calcium 500-1,000 mg/day.  These would prevent a large majority of these potential deficiencies. 

I started a daily magnesium supplement a week ago to suppress nocturnal leg cramps.  It’s working well.

Implications

I’m in the midst of revising my recommended supplements and will post them here within the next few days.  I’m likely to add magnesium, potassium, table salt, and fiber. 

Remember, this is not a life-long eating plan; it’s a temporary weight-loss program.  Natural sources of vitamins and minerals along with phytonutrients will be added later.

Steve Parker, M.D.

Disclaimer:  All matters regarding your health require supervision by a personal physician or other appropriate health professional familiar with your current health status.  Always consult your personal physician before making any dietary, nutritional supplement, or exercise changes.

2 Comments

Filed under ketogenic diet, My KMD Experience

My Ketogenic Mediterranean Diet: Day 50

Aim for at least 30-45 ml of olive oil daily on the Ketogenic Mediterranean Diet

Aim for at least 30-45 ml of olive oil daily on the Ketogenic Mediterranean Diet

Weight: 155 lb

Transgressions: didn’t eat my quota of 3 tbsp olive oil

Exercise: none

-Steve

Comments Off on My Ketogenic Mediterranean Diet: Day 50

Filed under My KMD Experience

My Ketogenic Mediterranean Diet: Day 49

Sonoran desert hiking season is here finally!

Sonoran desert hiking season is here finally!

Weight: 154.5 lb (70.23 kg)

Waist circumference: 34.25 inches (87 cm)

BMI: 21.6

Transgressions: none

Exercise: 50 minutes brisk walking

Comments

No significant movement in weight for two weeks.  More comments when time allows.  Off to the hospital for now.

Steve

4 Comments

Filed under My KMD Experience

My Ketoegenic Mediterranean Diet: Day 48 + Temptation

MPj03878710000[1]Weight: 156 lb

Transgressions: one Metamucil fiber wafer

Exercise: none

Comments

I’m not sure how much longer I can hold out.

I saw one of those cookie diet commercials on TV last night.  I woke up today in a house permeated with the smell of butter, sugar, and chocolate: my daughter’s home-made oatmeal chocolate chip cookies.  Talk about temptation!

Maybe I need to add a “cheat day.”  Eat reasonable amounts of “regular food”—carbohydrates in this case—one day a month or every two weeks.  The Advanced Mediterranean Diet has one every two weeks.  If it’s in the rules, it’s not really cheating, right? 

-Steve

PS: No leg cramps for the last three days since starting a magnesium supplement.

2 Comments

Filed under My KMD Experience, Shameless Self-Promotion

My Ketogenic Mediterranean Diet: Day 47

MPj03139040000[1]Weight: 155 lb

Transgressions: none

 Exercise: none

Comments

No leg cramps for last two nights, after starting a magnesium supplement.  Could just be a coincidence—time will tell. 

At the start of this series, I characterized myself as moderately active.  Turns out I’ve been sedentary for last two months.  Working too much.  Mountain bike has a flat tire.  I’ve got a new rigorous hiking trail picked out, and it’s finally cool enough I don’t have to worry much about rattlesnakes and heat stroke.  Just need time to hike it now. 

Steve

Comments Off on My Ketogenic Mediterranean Diet: Day 47

Filed under My KMD Experience

My Ketogenic Mediterranean Diet: Day 46 + Magnesium for Muscle Cramps

MPj04383710000[1]Weight: 156 lb

Transgressions: none

Exercise: none

Comments

I started an over-the-counter magnesium supplement—250 mg magnesium oxide—by Nature Made to see if it will suppress my nocturnal leg cramps.  Will try it for 4–5 days.  The recommended Daily Value for a 2000-calorie diet is about 200 mg.  If that fails, I’ll try potassium and calcium supplements sequentially.  I don’t want to “shotgun it” by taking all three simultaneously; I wouldn’t know which one was working.  Why take a supplement if it’s not needed?   

I suppose I could have blood drawn and analyzed for those minerals.  But a blood level doesn’t tell the whole story.  For instance, nearly all of our body’s potassium is inside our cells.  A blood test measures only potassium in the serum or plasma, outside the cells.  Blood level could be normal while the interior of cells is deficient, causing problems.  Also, getting blood drawn is a hassle.

Steve

Comments Off on My Ketogenic Mediterranean Diet: Day 46 + Magnesium for Muscle Cramps

Filed under My KMD Experience

My Ketogenic Mediterranean Diet: Day 45

Weight: 155 lb

Transgressions: Didn’t eat any fish today

Exercise: none

Comments

Regarding lack of fish intake: I just wasn’t hungry although I had eaten only 1650 calories for the day.  Maybe I was remembering the can of tuna I ate yesterday, straight out of the can, no mayonnaise or mustard.  Not very appetizing.  I enjoy tuna in a salad.

Maybe I need a break from this blogging and nutrition hobby.  I’m dreaming too much about micronutrient analysis and dietary supplements.  Dreaming can be a way of solving problems. 

Nocturnal leg cramps persist, so I’ll decide soon which supplements to try: potassium, magnesium, calcium, or ?  The cramps are not horrible or frequent, but they would tend to worry some folks.   

Nah…I’m not taking a break anytime soon.  In due time, however.

Steve

4 Comments

Filed under My KMD Experience

My Ketogenic Mediterranean Diet: Day 44 + Mushrooms

MPj01779520000[1]Weight: 155 lb

Transgressions: Ate 19.5 ounces of vegetables instead of the max (14 oz)

Exercise: 30 min brisk walk

Comment

Well, my tomato consumption (11.5 oz) got away from me.  Just need to pay more attention, or come up with a check off sheet.  BTW, I found a Kraft Italian Vinaigrette that has olive oil as the primary oil. 

I sautéd 3 oz mushrooms in butter and olive oil to have with my pico de gallo and fried eggs for breakfast.

Major nutrients in 3 oz white, raw mushrooms: 15 cal, zero fat, 2 g protein, 2 g carbohydrate, 1 g fiber, 1 g digestible carb, 17% Daily Value for riboflavin, 13% for niacin, 10% for pantothenic acid, 11% for copper.

-Steve

2 Comments

Filed under My KMD Experience