Tag Archives: nutrient analysis

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.

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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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My Ketogenic Mediterranean Diet: Day 8 and Week 1 Recap

CB060670Weight: 164 lb (started at 170)

Waist circumference: 36.5 inches (no change)

Transgressions: none

Exercise: none

Comments

So, down six pounds (2.7 kg) for the first week.  As mentioned before, this is not all fat loss by any means.  If even two pounds is fat, that’s great.  Water loss (and intestinal contents?).  Feeling good.  Achy muscles and dizziness have resolved, lasted 2-3 days.  Expect weight loss to slow dramatically starting now.  I do miss carbs.  I’m disappointed my waist circumference didn’t reduce—that’s one reason I started this in the first place.

I recorded all food intake with the “My Tracking” feature at NutritionData.  That’s how I derive the following nutrient analysis:

  • calories: 1650 daily (average)
  • energy breakdown: 6% alcohol, 7% carbs, 64% fats, 23% proteins  
  • 227 g total carb for the week, minus 85 g fiber, equals 20 g of digestible carbohydrate daily [I realized Sept. 13 that the milk in my 2 cups coffee daily adds 6 g of carb, so the daily digestible carbohydrate total is 26 g]
  • 834 g total fat for the week: approx. 14% of these from saturated fat (199 g), 50% from monounsaturated fat (413 g) , 19% from polyunsaturated fat (155 g)

[I don’t know why the three fat types don’t total 834 g.  Do you?  They total 767 g.]

I’m going to record each days intake for the next seven days as a recipe (My Recipes).  That will allow me to see NutritionData’s estimated glycemic load and inflammation factor rating.

Nota bene:  Most people on a very low-carb ketogenic diet will not do this sort of analysis—there’s no need.  I’m doing it for research purposes.

-Steve

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