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Been completely added sugar free /processed foods free/ flour free for months now but I love my chocolate... Every day I eat a serving or 2 of pudding made with 1 tbsp cocoa, or 1 tbsp special dark cocoa powder and either 1 tbsp chia seeds & water or 1 teaspoon of plain metamucil and water. I don't care for sweeteners with my chocolate, if I did, I might add stevia, as it is the only one that still seems to be safe. If I want a richer, smoother blend, I add a teaspoon of coconut oil. Been told you can whip the mixture into a to die for frothy mousse, but it never makes it that far with me. I also have one square per day ghirardelli 100 % cocoa premium baking squares, which are 210 calories for 3 squares, which is 70 calories per square (which is what I use as my portion) the equivalent of 1 teaspoon of fat. You need non trans fats, especially saturated fat for your brain so I do not worry about it. Only 2 grams of carbs per square. I used to also have the 72% baking bars, but it got to where they tasted too sweet to me, and I prefer to use the carbs in my keto diet on green or brightly colored vegis.
Watching and reading more, intermittent fasting day on/day off or as many hours as you can, especially stacked against sleeping, also substantially reduces insulin resistance, quite quickly. Diets high in low starch vegis and fats/protein also work as well as ketonic to lower IR. Intermittent fasting vs continued low cal helps prevent metabolic slowing. At least one study showing that protein levels are what actually cause the satiety, not the fat. But you need other components than just protein, as the kidneys do not need excess. Fat in diet also encourages your body to burn fat when calories in are used up. Almost no hunger after several days on starvation diets – be aware – as long as body has fat to burn it burns very little muscle in total water only fasting. Protein if too high can cause IR as well, as it takes Insulin to process protein. Gotta watch on the day long fastings, or longer, as it really elevates adrenaline levels, and I am not sure about the state of my adrenals/cortisol issues.
Diet Calendar Entries for 29 September 2014:
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1060 kcal
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Fat: 58.68g | Prot: 85.28g | Carb: 52.96g.
Breakfast: America's Choice Natural Almonds, Spring Valley Omega-3 Fish Oil 1000Mg, Egg, Ghirardelli Dark Chocolate Intense Dark 72%. Lunch: Cooked Okra (from Frozen), Mustard Greens (Frozen), Chicken Breast, Cinnamon, Kroger Pork Rinds. Dinner: Carrots, Metamucil Orange Smooth Multihealth Fiber, Ghirardelli Dark Chocolate Intense Dark 72%. Snacks/Other: Pickled Okra, Claussen Kosher Dill Pickle Halves, Almonds. more...
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3101 kcal
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Activities & Exercise:
Driving - 1 hour, Sitting - 10 hours, Standing - 3 hours, Bicycling (fast) - 15/mph - 1 minute, Bicycling (moderate) - 13/mph - 20 minutes, Sleeping - 4 hours and 29 minutes, Desk Work - 4 hours, Bicycling (slow) - 11/mph - 1 hour and 10 minutes. more...
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