---
# System prepended metadata

title: Diet summary
tags: [Notebooks/Self/Health/BulletproofDiet/General]

---

---
tags: [Notebooks/Self/Health/BulletproofDiet/General]
title: Diet summary
created: '2021-01-22T21:42:31.276Z'
modified: '2021-01-31T15:06:01.414Z'
---

# Diet summary

🔹 Please, keep in mind that in ALL that I do, I get closely monitored by my doctors, and I do it as safe as I can, and I recommend to you the same. On supplements and everything, talk to your doctor before. ❤️
* This is not medical advice, its a summary of things being done ATM.

My diet is based on a lot of safe vegetables during the day - low /medium Oxalates(careful amounts).

# Daily intakes

* **Vegetarian based diet, no meat at all**. Protein sources:
	* Eggs, specially egg whites
	* Fish, occasionally, because of high purines and phosphorus. Only the low purines/phosphorus.
	* Dairy **only** of A2-betacasein type and small amounts, especially yogurt, desalted feta, mozzarella.
	* Flaxseed - monitoring phosphorus content - its very high, but complex in essential aminoacids.
* [Fat sources] Olive oil, avocado oil, coconut butter, supplement with flaxseed oil - ALA omega 3 source, krill oil ( very high EPA and DHA omega - 3 types and good source of phospholipids) + MCT - C8 oil for a boost in ketones.
	* Intake - I don't calculate the amount in detail, I watch my weight. If I lose weight I add more, and I reduce fat if I see myself gaining weight.
	* MCT Oil: I add in my morning coffee and in the evening, on my salad. One spoon each 😊.
* Drink more than 3l water / day.
* Phosphorus : max 700 mg/day. Try getting it from vegetable source, as it was demonstrated that it has less impact than the one coming from animal source and I never touch foods with "phos" additives
* Sodium : 1150 mg/day (max 1500mg/day) sodium restriction at 1000- max 1200mg/day ( very important also - be careful first weeks to be around 1500 because you lose electrolites and a lot of water retention - it can amplify your keto flu, than everything normalizes). 
* Protein : 0.6g/kg BW (0.8g/kg when I go to the Gym)
* Oxalates... Less than 100mg is good, less than 40 - 50mg is ideal. Oxalates between 50-100 mg /day, based on the updated list from UPMC (University of Pittsburg Medical Center) - combined with calcium citrate at every meal made from eggshell and lemon juice - in this attached research, it has highest impact on uric acid stones, and it should even lower uric acid blood levels. [Source](https://www.researchgate.net/project/EFFECT-OF-NATURAL-Ca-SOURCE-ON-THE-FORMATION-OF-CALCIUM-OXALATE?fbclid=IwAR0j3MG2wizW3FmI78IarBUSHWY2Usa5y10ldIvStk4I1_i_szBjDCu7CIA).
* Prosphorous - 8-10mg/kg body weight. [Source](https://journals.physiology.org/doi/full/10.1152/ajprenal.00282.2019?fbclid=IwAR2KxP0CM9l9inCab3sS0p-0eOw8605J3Bze6hYOwxeida9rhdsdJiuQ-rw&journalCode=ajprenal). I try getting it from vegetable source, as it was demonstrated that it has less impact than the one coming from animal source and I never touch foods with "phos" additives. The levels I track on the app chronometer, and sometimes on the list from Northwestern Memorial Hospital.
* Purines - less than 400mg/day (I recommend Pittsburg University - updated list - I think it's the most accurate, based on my research on different individual studies - more accurate than the Harvard one. ) (I believe most of days I am much lower, as I still don't touch meat, yet I included low purine fish occasionally). The purines that I track are from acumedico.com, based on the book "Gout" by Prof R. Grahame, Dr. A. Simmonds, Dr. E. Carrey.
* No sugar, no seed oil consumption, and definitely not choline deficiency

# Supplementation and replacements:

* [Vitamins and minerals] Jamieson Multi 100 complete vitamin. Half a day.
* [Vitamins and minerals] Some vitamin D3, zinc and vitamin k2-MK7
* [Vitamins and minerals] Curcumin, MSM, coenzime Q10
* [Protein powder] Take brown rice. Pea protein is less safe.
* [Cocoa replacement] Carob Powder
* [Fiber] Psyllium husk
* [Fiber] Inulin (agave and/or chicory) -> I recommend starting with inulin at 5g/day, and increase to 20 (as maximum).
* [Cocoa replacement] Carob powder


# On fat intake

Be careful with a complication that most of us on keto seem to have - much higher TC AND especially LDL levels.
I don't eat ghee and grass fed butter as they rose my ldl-C in the beginning at a very high lvl and I completely replaced them with coconut butter.
It seems to greatly matter what type of saturated fat you include in your diet.
From studies and also tested on myself : coconut butter increases HDL - C and no effect on LDL and TC and also lowers C - reactive protein (predominant saturated fat - lauric acid C12). Butter/ghee - raises TC, LDL - C and ralso C-reactive protein - predominant saturated fat - palmitic acid C 16 and stearic acid C 18.

# On ketone levels

* What is interesting, my blood ketones are highly impacted by the animal protein intake (fish and eggs, because I don't touch meat). I was almost out of Ketosis after eating 3 consecutive days fish, around 70g protein/day (so almost double my needs). 
* Reason she does not IF: Now I keep myself in ketosis around 3mmol/l with 60-70g of carbs, but with half of them with high glicemic index, because I tend to have very low glicemia sometimes (reason I can't do IF at all).
* I recommend starting at 20g carbs/day first weeks, to get fast in a fat adapted metabolic state, and after adaptation, you can increase carbs based on your Ketosis BHB levels. I checked them daily, now every 2 days.
* You will start becoming fat adapted and you will be able to change your macros intake, by adding more carbs into your diet without lowering your BHB levels.

# On PH

If you don't watch you PH, you will have high risk of calcium oxalate monohydrate stones, uric acid and cystine stones, kidney cytotoxicity + demineralisation of your bones and other complications.
You can buy urine PH strips - and check your alcalinity - I do that every day.
BHB blood levels maintained at around 3 - urine PH lowered from 8 (before ketosis) to 5.

The following are the attempts to lower urine PH made. AGAIN, NOT MEDICAL ADVICE. Quoting a post on this topic:

### 1️⃣ First try

"lemon egg" - calcium citrate - Recipe : you mix the juice of lemons (citrate ~ 1.44g/ 30ml) with eggshells (calcium carbonate - 380mg calcium/g ) , keep over night and then drink the mixture the next day. Administered during meals for oxalate attachment. 

A. - higher intake/day:
* 180ml lemon juice (~8.64g citrate) + 3g grinded eggshell (1.140 mg calcium) 
* Results: 5.5 urine PH, normal blood calcium levels and ❗calcium in urine❗

B. - reduced intake/day:
* 120ml lemon juice (~5.70g citrate) + 2g grinded eggshell (760 mg calcium) - 
* Result: no effect on raising PH, normal blood Ca lvl's and❗calcium in urine❗ 

### 2️⃣ Second try: Magnesium Citrate:

A. - 3g/day (400mg magnesium - 100%DV) - strong laxative effect, urine PH close to 6, but not above. 

B. - Reduced to my tolerable intake - 0.75g/day (100mg Mg) - no effect on raising urine PH. 

### 3️⃣ Third try (recommended by my nephrologist):

* Lithoren - potassium citrate 2703mg - (975mg potassium content : 49%dv) + 376mg magnesium citrate (60mg magnesium: 20%dv) + vitamin B6 - piridoxine - 20mg 1666%dv.

* First week - 3doses/day (one in the morning, two in the evening, with food) very strong alkalizing effect, maximum urine PH 8.5. 

* Second week - two doses /day - very strong alkalizing effect - urine PH 8-8.5, usually at 8.

❗Downsides:
- high potassium INTAKE (I had to strongly reduce foods very high in potassium) 
- stomach acke 
- I got out of Ketosis, because of the sucralose added in the mix (it seems I highly react to sucralose sweetener) 

### 4️⃣ Final situation

I have bought my own separate citrate salts and by increasing the dosage or decreasing it, i managed to see which is my needed intake to raise urine pH at 7-7.5, with no downsides:

* Potassium citrate : 900mg/day (one dose - 300 mg) in the morning, two in the evening, at the end of my meal. If my ketones rise above 3, I usually need to add one more dose. 
* agnesium citrate it depends, I reduce it or increase it based on the laxative reaction to it (I use it for more citrate intake, not the PH effect) - at this moment, my Mg intake from citrate is at 100mg/ day (0.75g magnesium citrate) 
* I stopped taking calcium citrate (but I use lemon juice for more citrate intake) 
* Sodium bicarbonate (1g contains 273.6 mg sodium) - it should be taken 2-3 hours before any meal, not during, not after. 

Based on my urine PH which I monitor daily, I go for a maximum of 4 doses/day. 
One dose : 600mg sodium bicarbonate (~164.2 mg content of Sodium) 
Maximum of 4 doses (~657 mg sodium) - I substract it from my maximum sodium intake of 1500mg/day (I am usually at 1200mg/day)❗
At 4 doses /day, my sodium bicarbonate blood lvls were close to the upper limit, therefore I keep my usual intake at 2 dosages/day. Sometimes I don't need to use sodium bicarbonate at all. 
I hope my experience helps you!

❗❗Please talk to your doctor, about dosage, and keep in mind that 🔹 I am highly monitored 🔹 I have a normal GFR now (from 66 to 109 ml/min) and no imposed restrictions by my doctors. 
I highly recommend that you don't administer anything unsupervised❗❗










