Welcome


My name is Gina and I would like to welcome you to my blog!

On this blog, I not only share the dietary and lifestyle approach which reversed my metabolic disease and achieved my weight loss, but I also debunk many misconceptions surrounding obesity and its treatment.

I am 5'5" and was weighing 300 lbs., at my heaviest. I lost a total of 180 lbs. I went through several phases of low carbohydrate dieting, until I found what worked best and that is what I share on this blog. Once on a carbohydrate restricted diet, along with intermittent fasting, I dropped all of the weight in a little over two years time.

My weight loss was achieved without any kind of surgery, bariatric or cosmetic. I also did not take any weight loss medications or supplements. I did not use any weight loss program. This weight loss was solely the result of a very low carbohydrate, whole foods based diet, along with daily intermittent fasting and exercise.

I allow discussions in the comments section of each post, but be advised that any inappropriate or off-topic comment will not be approved.

There are years worth of content on this blog, so I suggest you use Labels to easily find the information you are looking for. If what you are looking for is not under Labels, enter it into the Search Bar.

Dec 30, 2016

Electrolytes

Sodium: 5000 - 7000 mg/day

  • This is on top of what you usually get from food. 
  • Supplement 13 - 18 grams/day salt. (1 gram salt averages 388 mg sodium)
  • Increase by 1 - 2 grams of sodium intake if living in hot weather, sweat profusely, drink alcohol or are drinking more fluids than usual. 

Potassium: 3500 - 4700 mg/day

  • Only add more if by eating meats, fish and vegetables you are not meeting its requirements. 
  • If necessary, add "Lo Salt".
  • If eating adequate greens/meats, potassium supplementation may not be necessary. 
  • People with kidney disease, diabetes, heart disease, Addison's disease, stomach ulcers, or other health problems should never take potassium supplements without talking to a doctor first.

Magnesium: 400 - 500 mg/day

  • This is on top of what you usually get from food.
  • Supplement 400 - 500 mg/day with Magnesium Citrate or Magnesium Aspartate.
  • Avoid Magnesium Oxide as it has low absorption and can cause stomach upset and diarrhea. 
Electrolyte guide is courtesy of Ketogains

No comments:

Post a Comment