ketocayo: my first 24-hour fast

OMAD — the first time i encountered the term in the fb group, ketogenic ph (where i was recently added by a friend), i commented, “that’s what we called ‘stuff’ back in HS and college!” the OMAD ‘stuff’ i alluded to was… yes, DAMO.  grass.  MJ.

omad

but OMAD in ketogenic jargon stands for One Meal A Day — the practice of the 24-hour fast. in the 24-hour fast, you eat no solids, but may drink plain water, electrolyte water, coffee, tea, and broth.  today was my first time to try OMAD.

i’ve been regular in doing IF (Intermittent Fasting), another concept associated with keto WOE (Way Of Eating).  (jargon is social currency.  use it to blend in and not be seen or regarded as an outsider.)  i was already practicing a 16-8 IF, before i tried the 24-hour.

16-8 is a 16-hour fast, alternated by an 8-hour loading (eating) window.  during my 16-8 IF, i ate only two meals.  i coined my own term for it — TaMAD (Two Meals A Day).  there is no rule how many meals you can have during the 8-hour loading window — i can only handle two.  so i’ve been doing the 16-8 TaMAD (about 3 weeks) before i tried the 24-hour fast, OMAD.

the 24-hour fast.  the 24-hour ketogenic fast started 2 pm, saturday.  my family was in barrio fiesta celebrating the graduation of my youngest daughter.  order was crispy pata and kare-kare combo, with additional sinampalukang manok and inihaw na liempo.  gorged myself on my favourite knuckles, ligaments and tendons, with some pata meat.  had a couple of cuts of tuwalya (ox tripe) and laman from the kare-kare, of course, with bagoong alamang, with a bite of two of the scanty veggies that went with it.  had a bite or two of inihaw na liempo.  sipped sinampalukan soup and had the behind part of the chicken.

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an hour and a half stroll at the mall and an hour travel back home. 

siesta.

then i went for my (un)usual run (at 7 pm), a 40-minute slow jog.  pulse rate was 136 bpm.  i used to run late afternoon around 5 pm.  but when i heard of the ‘fasted run’ i began changing my running program.  i started running in the morning around 6 am.  done it twice already.  the 7 pm run was an alternative to the next morning’s ‘fasted run’.

usual tidying up of the house for the rest of the evening.  late into the night until the wee hours of the morning was spent devouring stuff on hydration, electrolytes, keto flu, etc., from articles, a video, and discussions on various threads in ketogenic ph fb page.  (learning a lot of valuable — crucial — information from the fb group!)  over a cup of BPC.

and as a result of new information gleaned from the evening’s harvest, i took two dashes of himalayan salt orally, to spike my sodium levels — i was feeling kind-a lightheaded and dizzy, and based on my research, there was a good probability that i was experiencing ‘keto flu’ caused by a deficiency in sodium, potassium, or magnesium.

sunday.  i had my morning BPC, with knorr beef broth.  the knorr beef broth (while i haven’t made my own bone broth yet) is also the result of hours of brow-burning about electrolytes and keto flu the night before.  then off to church with my wife, jane, and middle daughter, jikki (who i will soon add to the fb group.)  then back home lunchtime.

broke the fast about 1:30 pm, less than 24 hours.

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by not completing the 24 hours — did i break the law?  nah!

enjoy KETO WOE.  😋😋

 

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eliz and CV

saturday was antithesis: in the morning, we were invited to a birthday breakfast buffet; in the afternoon, we went to a wake.  the birthday, was the 60th birthday celebration of a dear christian friend, eliz ‘maling’ francisco: the wake, the wake of an uncle, dr. cesar vicente san pedro, 87, who died of liver cancer.

there are no ironies — if ever there were — in birthdays.  in deaths there often are.  one of the ironies in deaths is that a death in the family becomes the occasion of happy reunions between siblings, cousins, relatives, and friends who haven’t seen each other in ages.  a death in the family brings us together, and the tragedy of death becomes a comedy of reunions.  an irony.  an irony on a tragedy…

maling is special.  she is one of a few.  she hosted the birthday breakfast buffet largely for her churchmates and us fellow christians (long-time friends) from all over (100-120 persons) — a huge blow-out!  she wanted to celebrate her 60th birthday with people closest to her heart.  the lady loves the Lord, and drives a silver jaguar.

 

at the wake of my uncle, it was a noisy reunion of cousins and close uncles and aunts.  noisy, filled with laughter and animated story-telling.  an irony on a tragedy…

i met CV, a 2nd cousin (son of my mother’s 1st cousin, the departed), the youngest.  i realized that for the past 30 odd years i have never talked to him — not a word — and not even exchanged a handshake greeting in countless clan reunions we’ve seen each other at.  yesterday was our first warm handshake, when i expressed my condolences to him upon our arriving at the wake…

“CV…” i said, “does that stand for cesar vicente, after your dad, cesar, and grand-dad, vicente?”
“his dad’s name is also cesar vicente,” my eldest brother rolly said.
“no, my name is cesar vincent,” CV said.
“ahh, tweaked,” i said…

CV, i learned, was a chef.  a would-have-been doctor like his dad and elder brother, paul, but chose another path — culinary arts.  he’s now the head chef at parq vancouver.  i asked him how he cooks scrambled eggs — gordon ramsey or anthony bourdain — to break the ice.  i said i didn’t like gordon ramsey’s scrambled eggs because they were “masyadong malasado” (too runny).  from then on, it was talk about chinese cuisine — herbs and spices, star anise, cooking wine, chicken powder, soup stock made from chicken, pork, and veal, century eggs mashed in congeee; pho, wansoy; bibimbop, kimchi — asian cuisine — after the ice breaker…

when it was time to go, i bade my cousins, uncle, and aunts goodbye.  i shook CV’s hand.

“at long last,” i said.
“oo nga,” he said.

 

 

nuclear fire spicy noodle challenge

nuclear

you must have heard of the nuclear fire spicy noodle challenge.  but if you haven’t, it’s all over yoochoob.  just type ‘nuclear fire spicy noodle challenge’ in the yoochoob search bar and you’ll get there.

it’s the one featuring the ‘samyang’ brand ‘HOT chicken flavor ramen’ with a ‘2x spicy’ printed on a red package.  the original challenge was (i think) to eat as much spicy hot noodles in the shortest possible time — a race.  but for my purpose, i simplified it to finishing a pack of the spicy hot noodles and posting the video online.

i’ve watched videos where the subjects don’t finish the noodles because they found it too spicy hot.  i’ve also watched videos where the subjects drink water or milk, or eat ice cream to quell the intensifying inferno in their mouths.  of course, there were those vloggers who were trying to be cute, and the crazy ones, whose videos make you smile or laugh for sheer stupidity.  but there are videos where the subjects make it through and finish the entire pack (some even 5 packs!)

my experience.  on the first mouthful, the taste was a mixture of sweet and savoury followed immediately by a burning sensation in my mouth (tongue, cheek, and all).  the next mouthfuls were searing hot, an intense nuclear fire in my mouth.  the only relief i got was in between mouthfuls, when i can momentarily breathe, talk, and be happy i’m still alive!  the next mouthfuls were more incendiary than the ones before it, because the ones before left the inside of my mouth still aflame.  by the fourth mouthful, i have already developed beads of sweat on my forehead and my entire face felt flushed and sweating profusely.  i could hardly manage a smile — game face on.  though the spicy noodles didn’t bring me to tears (as it did some subjects), my mouth was all singedmy cheeks were swelling, and i thought my tongue would fall off!

i did not drink water (which i know worsens the condition), or milk, or eat ice cream to quell the conflagration.  five minutes after i finished the challenge, my mouth was still stinging with spicy heat.

a friend reminded me after watching the video i posted, “isn’t that contrary to keto?  i said, “it’s my cheat day!”

i just issued a challenge to (nominated) two of my facebook friends, gerry munda (one of my best friends in high school.  he found a korean store that sold the samyang 2x spicy and bought a couple of packs.  i asked him to also buy me a couple), and philip cu (a fil-chi friend, a foodie who i know loves spicy hot food, now based in SG).  awaiting their video…

was the challenge worth it?  yes, every mouthful!  😋😋

 

keto: LCHF diet (part 2)

one hard fact of life: to admit you are OBESE.  i am obese, by BMI standards.

i began keto (ketogenic), the low-carb, high-fat, minimal protein (LCHF) diet weighing 235 lbs. with a BMI of 34.7, (it was quite liberating to admit squarely that i am obese).  i had a very good excuse and a license to keep my pot belly — my year-old grandson loved to sit on it when i carry him.  having a pot belly (i duped myself into believing) was a grand dad’s special privilege!

after six weeks into keto, i lost 7 lbs. and now weigh only 228 lbs. with a BMI of 33.7.  it might not be a huge weight loss, but “7 lbs. is 7 lbs.” (according to a doctor-friend that i consult).  and it’s 7 lbs. lost.

i recently suffered a big setback — my allergic cough kicked in.  i wasn’t able to run and do my core strengthening exercises for ten days, these past 10 days.  i have a feeling this had a slight effect on the outcome of my blood chemistry, and (probably) my blood pressure (BP).

i promised myself in keto: LCHF diet (part 1) that i would have my BP checked and get a blood test.  i have done that.  i also promised to undergo a (treadmill) stress test and see my cardiologist.  i haven’t done that, but will do so later.

“i made myself a promise to have my blood pressure checked, to get a blood test for cholesterol, triglycerides, etc… and (if necessary) another one for ketones.  i also need to undergo a (treadmill) stress test, and see my cardiologist.”

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apparently, my BP is still high (in the ‘red zone’).  i hope this lowers down in the next six weeks, when i resume my running program.

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thankfully, all numbers in my blood chemistry are within range, except for HDL which is slightly below the minimum.  if i had continued with my running and strengthening program, and had not stopped because of my allergic cough, i suppose my HDL and LDL numbers would have reflected better results.  this is according to webMD:

“Increase HDL (“good”) cholesterol levels and decrease LDL (“bad”) cholesterol by getting regular aerobic exerciseExercise also helps relax blood vessels and lowers blood pressure.”

the only problem was i did not get baseline numbers before i went into keto for comparison — to know if my lipid profile improved or what.  i went into keto blind, without any baseline stats.  bloops!  anyway, now i have the numbers to compare with the results of my blood test after six more weeks.

 

it was quite unfortunate that the season for avocado in the philippines (normally from may to september) had already passed before i went into the keto diet.  avocados would have been my best source of good fats, and i love avocados.

my high-fat diet now mainly consists of pork fats, morning and evening doses of VCO (virgin coconut oil), morning and evening bulletproof coffee, and coconut cream based sardines or mackerel.  once-a-week we have salmon (head or belly).  i snack on roasted almonds and (sometimes) peanuts.  i eat lots of vegetables — dark green leafies, especially.  i also practice an eight- to twelve-hour intermittent fasting (IF) regularly; and a high-carb ‘cheat day’ to correct any possible incipient hormonal imbalance.

i have lost at least 7 lbs. doing keto.  i hope to lose more weight in the next six weeks, ending my 12-week keto LCHF program on december 5.  by that time, i expect my BMI to lower, my BP to lower, my total cholesterol to lower, my HDL to go higher and my LDL to lower; and my belly to become flatter for my “after” picture — for ‘keto: LCHF diet (part 3).

i am not hard core… just a street rat.  😋😋

 

 

keto: LCHF diet (part 1)

i am now two weeks into the ketogenic diet (keto), the high-fat, medium-protein, low-carbohydrate (LCHF) diet. 

doing keto primarily for weight loss, but underneath that, to regain my physical fitness.  my BMI (body mass index) places me in the category of ‘obese’ — not simply ‘overweight’ but ‘OBESE’.  my height – 175 cms: my weight – 235 lbs.  an online BMI calculator does the math, if you are interested to know your BMI.

i’ve heard it before — i couldn’t believe it nor think it possible — to limit daily carbohydrate consumption to (an average of) 20 grams.  that would be equivalent to 1/2 cup of rice (or less) in a day — impossible!  but 2 weeks now into keto, i haven’t touched rice, except for a tablespoon or two one night. 

no bread, no potatoes, no noodles, no ice cream, no sweets, and no potato chips or corn chips.  none: total abstinence.  rice, for a filipino like me, is gospel truth — i am now one heretic!

on a macro perspective, your daily food intake must consist of 70% fat, 20% protein, and only 10% carbohydrates.  it isn’t easy to wrap your head around those numbers, especially when number crunching time comes and you try to compute the nutritional information (if available, otherwise consult your online keto references) pertaining to fats, proteins, net carbs… and total calories of all the food you eat in one meal or for the whole day.  not for the faint-hearted!

however, if you are a street rat like me, you’d settle for a wholesale approach to your macros.  consume mostly fats (good fats are best), a little protein, and very minimal carbs.  there’s no stopping me from eating my veggies, but i opt for green leafies and high-fibers with low net carbs (consult your online keto references).

two weeks into the keto diet, here are some general observations i’ve made: 

first few days, the bloating (i always felt bloated) in my belly subsided.  but it wasn’t just my own feeling, my daughter made the observation that my belly no longer appears distended.

i don’t feel hungry and crave for something to eat as i did before — any time of the day.  whenever i got hungry (before) i would pop two to three slices of bread in the oven toaster and smother them with butter, to satisfy the craving; or dig in a bag of corn chips late at night doing work on my computer terminal.  now, i just drink water, bulletproof coffee (black coffee w/1 tbsp butter), or bulletproof turmeric milk (in my case, it’s 1 cup diluted coconut cream w/1 tsp turmeric powder).

not eating carbs (observing the carb limit strictly) did not make me feel weak.  i have a good level of energy.  on my 2nd week, i resumed my afternoon jog.  going into my third week (presently) i started doing planks and core strengthening exercises.  i follow the 12-16 hour cleansing (nighttime fasting) and 8-12 hour building (daytime eating) cycle.  this means that if my last meal was 8 pm, the next meal will be from 8 am to 12 pm.

last observation, for now — my belt has adjusted one hole tighter and a shirt i couldn’t fit in before, i could fit in now (but my belly still bulges a bit).  but, on a similar practical note, for after the next two weeks, i need to fit into my size 36 pants comfortably (i now wear size 38 pants).

i made myself a promise to have my blood pressure checked, to get a blood test for cholesterol, triglycerides, etc… and (if necessary) another one for ketones.  i also need to undergo a (treadmill) stress test, and see my cardiologist.  didn’t have the guts to do it before i went into keto, but i owe it to myself and my family to have the tests done and see my doctor after 4 weeks or so.

i took a “before” picture when i started on keto and recorded my weight.  i will be taking an “after” picture on the 45th and 90th day.  this will be for proper documentation (part 2).

‘savory’ chicken sunday

jane and i love eating at ‘savory’ (that’s sah-voo-ree not sei-vo-ree, ha, well at least that’s how jane and i say it) in SM baliwag.  not in the other branches that we’ve eaten at — only this one in SM baliwag.  we’ve eaten at this ‘savory’ branch about a dozen times now in the past couple of years, and we’ve never been disappointed with both the delicious food and the friendly service, unlike in other branches.  and today, we’re having lunch here.

our tastes are very simple, and we don’t order lavish meals when we dine out.  it’s really just a simple pairing of a chicken combo dish (jane’s order) and a plate of miki bihon binondo-style (my order).  and yet, we even share this.

for the combo dishes, a quarter chicken comes with either sweet and sour pork, salt and pepper pork, or salt and pepper squid (which jane often orders,) with turon, and iced tea/four seasons.  at P255- it is very reasonably priced.

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the miki bihon binondo-style here is fantastic!  it has (for its toppings) bits of pork, shrimp, chicken liver, quikiam, and lots of veggies.  also at P255- it is very reasonably priced.

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but today is different.  it’s not just jane and i who’s having lunch at ‘savory’.  jikki, our second daughter, is with us.  she came with us to church (at sovereign grace baptist church in baliwag) this morning.  it’s good we can again come to church together.  we have missed this for a long time.  hopefully, in the coming weeks, our youngest daughter, meg, can also come with us and bring her 1-1/2 yr old son, skyler, to church (he can join other kids in sunday school) with us.

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i would have loved to eat my pancit noodles using a pair of chopsticks, but they don’t have chopsticks at ‘savory’.  but, i still had my fill of their delicious miki bihon binondo-style pancit. 

i am master mian tiao!

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teodorico’s buffet restaurant

nagkaroon nanaman ako ng pagkakataong kumain sa isang eat-all-you-can buffet sa amin, sa plaridel, bulacan, nitong linggo ng gabi, aug.6.  ang lugar: teodorico’s buffet restaurant and events place (na kilala sa pinaikling panglan nya… teodorico’s.)

mura at masarap!  sa halagang P189 na hapunan, sulit na sulit ang pera mo.  kaya nga nasa blog ko eh.  may bias ako sa kung ano ang sulit sa pera ko at masarap.  di naman ako pihikan, anupa’t basta’t may crispy pata, lechong kawali, bagnet, o inihaw na liempo unilimited o unli, pasok ang eat-all-you-can buffet sa kategorya ng “mura at masarap.”

sabi ng anak ko, 6 – 9 pm daw ang oras ng buffet.  kinabahan ako dahil pagdating ng grupo namin sa teodorico’s ng mga 7:30 pm, wala na halos laman ang bandehado ng crispy pata at inihaw na liempo.

“ay wala nang crispy pata!” napabulong ako kay jane (misis ko).
“maglalabas po ako ng bago,” sabi ng isang babaeng serbidor na tila narinig ang sinabi ko, “tatawagin ko po kayo.”

pati serbisyo dito personal… panalo!  dahil kaya kakilala ko ang may-ari… si awel raymundo?  (di ko tiyak kung tama ang “awel”.)  binati ko kasi sya ng saludo pagdating namin.  magkaklase ang mga anak namin nung grade school sa SGS, kaya kami nagkakilala.  at suki ako sa dating mini grocery niya, ang mac-j, sa village namin.

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si awel raymundo, may-ari ng teodorico’s

dali-dali akong tumayo sa upuan ko nang idaan ng babaeng serbidor ang crispy pata sa gilid ko (ang lamesa kasi namin nasa may labasan ng kusina.)

“sir, eto na po yung crispy pata.”

kung di ko lang marahil ikamatay, kukuha ako ng isang pinggan ng crispy pata eh!  pero sa edad kong ito, tikim lang, ayos na!  kumuha na rin ako ng inihaw na liempotikim din!

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katiting na tikim ng crispy pata at inihaw na liempo

eat-all-you-can sa halagang P189!  marami pang ibang putahe na nakahain maliban sa crispy pata at inihaw na liempo.  may vegetable salad (lettuce, pipino, at kamatis), crispy kare-kare (di ko masyadong natikman dahil sa crispy pata), kalderetang baka, ulo ng pink salmon, halaan, laksa, pancit, siopao, siomai, at gyoza, atbp.  may dessert din.  subalit ang isang specialty daw ng teodorico’s ay ang crispy fried chicken!

pag daan ng babaeng serbidor mula sa kusina, na may dalang isang bandehadong bagong lutong crispy chicken, tumigil sya sandali sa lamesa namin at pinaglagay kami ni jane ng tig-isang thigh part sa plato namin.  mmm, crispy na, juicy pa!  at… special delivery pa! 

“sir, iced tea po, libre po yan,” ika ng babaeng serbidor, habang kumakain kami ni jane.

ngayon wala na kong duda na kaya kami binigyan ng isang pistel ng iced tea na libre ay dahil kakilala nga namin ang may-ari, si awel.

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si jane, butihing misis ko

nagpaalam kami at nakipag-daupang-palad kay awel bago kami lumabas ng teodorico’s, patunay na magkakilala kaming totoo.  binigyan ko sya ng thumbs up ng dalawang beses, patunay na nasiyahan ako sa pagkain at serbisyo ng restaurant nila.