How I Broke Through a Stall and Lost 10 Pounds

Disclaimer: Jason Fung says children should not fast. Richard Morris and I do not recommend fasting until you are fat adapted, or at least have been following a LCHF diet for a couple weeks. Before starting any change in diet, you should get a blood profile done and discuss it with your doctor.

If you try to put my eating patterns in a box it will be difficult. Is it EF? IF? Some of each? Where does one end and the other begin? That seems like a lot of brain applied to what just came naturally for me. So, in that spirit, this is what I did, what I ate, and here the results.

It should be noted that I had been hovering between 297 and 302 for a month and a half. I've been eating only ketogenic food. This was your classic long stall. I have taken a cue from Tom Seest to embrace my stalls. Rather than seeing it as failure of my body to do what it needs to do, I was patient, enjoyed the spoils of my current successes, and ate my favorite keto foods, which make me very happy. I also did a couple fasts in the last month and half, but they were short - 66 hours or so. It was only after talking to Jason Fung that I decided to do an "open-ended" fast. I also learned from him that there are a million ways to do it, and not to be dogmatic about it. That turned out to be REALLY GOOD ADVICE, as you can see.

I do not recommend that anyone here do what I did. Rather, I found something that worked for me. For example, others here have tried adding a little alcohol 6 hours after eating - and the results were mixed. I encourage you to find your own path.

Saturday, August 6
300 pounds. I had lunch at Longhorn Steak House in Waterford at around 1:30. I had a 22 oz prime rib au jus and horseradish sauce; and a big garden salad with olive oil and blue cheese dressing. In the evening I had a glass or two of Pinot Noir.

Sunday, August 7
298 pounds. Bulletproof coffee with only 1 tbsp of coconut oil. I drank about a liter (I think) of keto-ade. This is water, a little apple cider vinegar, some xylitol, grape flavoring, lite salt, and magnesium citrate. In the late afternoon I had a couple adapt bars. In the evening I had a couple glasses of bourbon on ice.

Monday, August 8
296 pounds. Bulletproof coffee with 1 tbsp of coconut oil. More keto ade. 3 or 4 adapt bars in the afternoon. Copious amounts of Pinot Noir (4 glasses) in the evening. My friend, Arthur, came over to chat and brought home-made pork sausage. I ate a whole sausage, and then later (around midnight) I had some more with cheddar cheese, some cheese-ball dip (cream cheese, shredded cheddar, and ranch dressing mix) on cucumber slices. Took a shot of apple cider vinegar (ACV) before bed.

Tuesday, August 9
294 pounds. Bulletproof coffee with 1 tbsp of coconut oil. Keto ade mid morning. Adapt bar at 1PM. Keto ade at 3PM. Bourbon at 7pm, and again at 8pm. At 8:30 had a sausage link and several cheese-ball cheese on cucumber slices, followed by a few more bourbons on ice. Shot of ACV before bed.

Wednesday, August 10
294 pounds. Had a bout of gastric distress at about 4AM. I consider what I’ve done so far a 3 day fast, and now (6 pounds down) I’m starting again. Woke up at 10:15. Had a cup of keto coffee, this time with a heaping tablespoon of coconut oil, just to get things started. Had a bite of guacamole (tasting it before serving) and a small bite of ground beef around 5:30 PM. Had 4 glasses of Pinot Noir after 8PM. Had virtually no hunger all day. It was there a little bit, but was easy to ignore.

Thursday, August 11
290 pounds! Started the day with keto coffee (2 tbsp CO) at 8AM. Drank keto ade. No hunger. Amazing clarity. Around 6:30 PM I had 4 garlic/parm chicken wings and several bites of Caesar salad, and a glass of Pinot Noir. Had a couple bourbons between 8 and 10pm. Finished the evening with 1 tbsp of ACV in a glass of seltzer water.

Friday, August 12
290 pounds. Started the day at 7:15 AM with keto coffee (1 tbsp CO). Around 10 I decided I would eat a normal IF lunch today. At 10:15 AM I had a small handful of almonds, a small salad with BCD (blue cheese dressing), and a couple cucumber slices with a schmear of cheese-ball cheese. At 11:30 I had 10 chicken wings and half a steak salad. I had no further keto-ade or alcohol for the rest of the day and evening. I did expend quite a few calories playing a gig with the band. The work started at 4PM and ended at 3AM. No alcohol, but I did take a bit of prime rib fat from my friends’ plate to show him that it could be done!! That was around 9 PM.

Saturday, August 13
290 pounds. I’m taking this as a sign that it’s time to eat. I am not hungry as of noon, however, and will continue to fast until I am hungry.


Coconut Flour Cheddar Drop Biscuits

These biscuits were floating around in our Facebook Group and I had to share.


  • 1/4 cup coconut oil or butter, melted
  • 1/3 cup sifted coconut flour
  • 4 eggs
  • 1/4 teaspoon salt
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon baking powder
  • 1/2 cup sharp cheddar, shredded


Blend together eggs, coconut flour with baking powder and whisk into batter until there are no lumps. Fold in cheese. Drop batter by the spoonful onto a greased cookie sheet. Bake at 400 degrees for 15 minutes. For a cheesier biscuit increase cheese to 3/4 of a cup.



Keto Beef Stew

This beef stew recipe is an adaptation of the Cook's Illustrated Best Beef Stew recipe, which gave me the secret weapon: anchovies! Using a few chopped up anchovies in your beef stew to bring out the "meatiness" or the glutimates in your stew. You might think that it will taste fishy, but no. It just tastes beefy and meaty. Give it a try!


  • 3 tablespoons olive oil
  • 4 pound beef chuck roast
  • 4 ounces salt pork rinsed of excess salt
  • 4 tablespoons onion powder
  • 2 garlic cloves crushed
  • 4 anchovy filets, chopped fine
  • 1 tablespoon tomato paste
  • 2 cups red wine
  • 2 cups low-salt chicken broth
  • 2 bay leaves
  • 4 sprigs fresh thyme
  • salt and pepper to taste
  • 1 tablespoon xanthan gum


Crush the garlic and combine with tomato paste and anchovies. Chop anchovies finely, and add to the paste and garlic mixture. Set aside.

Heat 2 of the three teaspoons of olive oil - over medium heat - in the bottom of a stew pot. Add half of the meat and brown for about 8 minutes. Remove from the pot, and add the second half of the meat. Brown it for about 8 minutes. Return the first half to the pot. Mix in the tomato paste mixture and stir until the meat is completely coated. Add the wine and cook for 5 minutes, stirring occasionally. Add the chicken stock, salt pork, herbs, bay leaf, and simmer for at least 3 hours. Add salt and pepper to taste. To thicken, remove from heat and let cool down for about an hour. Combine the xanthan gum and remaining 1 tbsp of oil, and stir into the stew until thick. If it doesn't thicken sufficently, add more xanthan gum/olive oil 1 tsp at a time until thick. Return the stew to low heat and simmer as long as necessary to come back to eating temperature. Enjoy!



Carlshead Pizza - my riff on our beloved keto-friendly Fat Head Pizza


If you've been following a low-carb or ketogenic diet you may already know about Fat Head Pizza. This is a low-carb, gluten-free pizza crust made popular by the movie Fat Head that has taken the keto world by storm. This is my tweak of the recipe, which I particularly love.

First, let me say that there's nothing at all wrong with the original recipe. I've just found a way to (I think) improve it a little bit.

The main tweak is to omit the egg. Why? Well, I was making it one day, and got to the step where you are supposed to add the egg, and it seemed like the "dough" was already perfect. Adding the egg added extra moisture, but I wanted a crispier crust. Turns out, that's exactly what it did. The crust was really crispy, but I had to watch more carefully so as not to overcook it. Too much heat and this crust turns into bone-dry crackers.

There are other mods, though. I now use almond FLOUR instead of almond MEAL. Meal is more course and includes the brown almond skins. That's fine, I suppose, but the flour makes a better crust in my opinion.

Also, rather than baking the crust on a cold cookie sheet, I use a pizza stone that's already hot. That gives the bottom a nice pizzaria style crust. I also brush a little olive oil on the bottom when I cook the toppings.

So, nuff said! Here's the modified recipe:


  • 1.5 cups shredded mozzarella cheese
  • 2 tbsp cream cheese
  • 3/4 cup almond flour
  • garlic salt
  • pizza stone or pre-heated cookie sheet
  • parchment paper
  • rolling pin


Place pizza stone or cookie sheet on the middle rack of your oven and preheat to 450 degrees.

Place mozz and cream cheese in a microwave-safe bowl and cook on high for 60 seconds

Remove, stir with a fork until blended, and put back in microwave for another 30 seconds

Remove, stir with a fork.

Add almond flour and stir well until completely incorporated

Allow to cool for a minute until you can work it with your hands

Pick up the dough, kneed it for 60 seconds, and shape into a round ball with your hands

Place on a piece of parchment paper, and flatten down to an inch thick

Place another piece of parchment on top and roll with rolling pin until 12" in diameter. Experiment with sizes and thicknesses. Too thin and it might turn into a cracker crust.

Remove top parchment and set aside

Sprinkle the top with garlic salt and place (including bottom parchment) directly onto the pizza stone or cookie sheet

Bake under watchful eye for 5-8 minutes or until edges get brown

Remove from oven by holding the parchment at the edges

Pierce bubbles with a fork or knife

Flip over onto second piece of parchment

Brush top (which should be golden brown) with olive oil

Add pre-cooked toppings, cheese, herbs, etc.

Place back in oven for another 5-8 minutes or until toppings have cooked and/or cheese melted

Remove and enjoy




Quick Keto Ice Cream

This is gonna be a quick and dirty recipe, because a) I haven't perfected it yet, and b) it's quick and easy to do. The idea is to make ice cream without an ice cream freezer. This blog post will chronicle my various attempts at it and I won't stop until I've cracked the code!

Attempt #1. Simple. Maybe too simple

For my first attempt I toasted some pecans (about a cup and a half) in a cast-iron skillet with 2 tbsp of butter and 1 tsp salt. I heated up 1.5 pints of heavy cream in a saucepan with added sweetener to taste (I used Xylitol), a little vanilla extract, and some Rum flavoring (because I couldn't find imitation butter or butter flavoring that day in the supermarket). I heated it until all the sweetener crystals had dissolved, and then left it in the pan to cool for 15 minutes.

I then poured the mixture into a metal mixing bowl, and half-filled a slightly larger bowl with ice water, to which I added 1/4 cup of kosher salt. After carefully placing the mixture bowl into the ice bath bowl, I stirred with a spoon until the mixture became slightly cool. At this point I started whipping the snot out of it. Perhaps I went a bit too far. My thought was if it was REALLY thick, it would taste good frozen (foreshadowing). 

After mixing to what I thought was the right level of thick, I mixed in the pecans, spooned the goop into a plastic storage bin and set it in the freezer. A couple hours later it tasted like... slightly sweet frozen whipped butter with peacans in it. Not good.

For my next attempt, I plan to add a bit of whole milk, maybe 1/2 a cup, and a bit of guar gum. I also intend to not whooop it, but merely whip it.

Stay Tuned for Part 2