Breaking below 200lbs, and continued keto rash mitigation

Breaking below 200lbs was one of the most exciting points of this diet so far, I have weighed above 200lbs for somewhere between 5 and 6 years.

I have found that I can continue to mitigate the occurrence of the keto rash by cycling throughout the week where I have a around 3 days of 20net carbs and then averaging the bulk of the days around 30 to 40 net carbs. As long as those carbs are not ‘stupid carbs’ (i.e. processed carbohydrates, added sugar, et al) but rather, ‘slow carbs’ (i.e. beans, green vegetables, avocados, et al) I can maintain a some ketones in my urine (15/mg dl) and dip into deeper ketosis (80/mg dl) on the 20net carb days.

At this point I do not think that the 20net carb ketosis diet is something that should be maintained long term for weight loss; my current reasoning is that it is nearly impossible to get all the micro nutrients that a body needs to be healthy long term. Recently, Dr. Rhonda Patrick appeared on Tim Ferriss’s podcast where she covered some of the benefits of various micro nutrients (Sulforaphane, isothiocyanates, choline) and the effect that they have on being healthy long term in the episode titled: “Exploring Smart Drugs, Fasting, and Fat Loss — Dr. Rhonda Patrick“. Also a long term lack of fiber in the diet will cause decline in the gut microbiome, which will in turn lead to a decline in health over the long term.

I am expecting that my diet will shift to more vegetable heavy this summer as we subscribe to a CSA from early summer to mid winter (Featherstone Farm). That might result in some experiments with smoothies (made with a blender and not with a juicer, to maintain the fiber from the vegetables.