[...]...you should probably get a keto mojo. It's the cheapest and best bloor ketone test meter. That way you can see what happens to your blood ketones. You can also test insulin levels with it. After bigger workouts your insulin levels can increase a bit as blood ketones lower because your body is using them for fuel first. Your muscles release glycogen I'm thinking after an intense workout as you exhaust the ketone reserves which is what your body prefers to use first before glycogen.
[...] you probably shouldn't be eating too much dairy because of the casein. Goat milk yogurt and goat cheese is acceptable because there is no casein or lactose to worry about. You need to be careful with meat too. Get most of your protein from plant based sources like Macadamia nuts, pecans, which are loaded with healthy fats and low in phytic acid....but these nuts don't have as much potassium as other nuts. I use roasted or sprouted almond butter because it removes most of the excess phytic acid. Raw almonds are high in phytic acid which is an anti nutrient that inhibits the absorption of zinc and magnesium...phytic acid is basically an insecticide. So buy roasted almond butter. Eat cacao powder. There is a snack called Keto Cups that I eat pretty much everyday at the moment. Check it out. Hempseed protein, cacao powder, sprouted almond milk, coconut oil, acai powder or puree, some pure organic stevia makes a decent shake in the blender.
Eat two roasted Brazil nuts a day. They have selenium and chromium necessary for thyroid function. You don't want to do a dirty keto diet eating a bunch of meat and the wrong fats. You are going to be getting most of your calories from fat so it is importance to keep a Omega 6 to 3 ratio of at least 4:1...shoot for 1:1. Grass fed and finished beef and wild caught sea food. About an 8oz portion of meat is all you need on a ketogenic diet. Look at the seafood list low in mercury online.
You should never scramble eggs because the Omega fatty acids in the eggs are easily oxidized. Sorry boil is the healthiest method. I'm not implying that your an egg scrambler btw. I used to be. I guess cooking them in butter would protect Omega fats from getting oxidized. Saturated fats do not get oxidized because they are saturated with hydrogen atoms. So Omega fatty acids ,polyunsaturated fats are easily oxidized. Cooking temperature is important because you can make your good fats unhealthy if you cook with the wrong oils and wrong temps. Olive oil should not be used to cook in high temperatures. It's good for mixing in things raw. You need to use things like avacado or macadamia nut oil which have higher smoke points. Cooking with coconut oil or with things like grass fed butter or tallow is a good option for higher temperature cooking since these fats are not altered by the cooking process since they are saturated. Adding butter to coconut oil may be an option to prevent the milk contents in the butter from burning up I think while sauteeing something. Avacado oil and butter seems like a better combo maybe. Pork and chicken are going to have alot of Omega 6 so moderate. Down a few krill oil capsules if you eat pork. I think I'm limiting pork to once a month because I like ribs and artisan salami. I like these turkey jerky sticks by Chomps . Tgey make grass fed and finished beef jerky. Those and ketocups keep me sane. There are things I'm going to try eventually and cheat a little. I want to make my own pizza with a low carb cauliflower crust eventually. I'll add more to this later.
