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Javier's progress report

#1 · May 21, 2026, 11:25 am

Quote from Javier on May 21, 2026, 11:25 am
Low vitamin A diet: personal report after more than four years

Before describing some relevant events from these more than four years on a low vitamin A diet, I should state that I consider this approach to be the clearest and most effective way I have found to improve overall health.

A few months ago, my father passed away following a stroke. He had been following the same diet and, in many respects, it helped him. Although he was physically frail, his LDL levels, hypertension, eczema, and other issues improved steadily while he maintained a diet based on beef, white beans, and bread or rice. He did report some fatigue at times, and occasionally drank coffee to feel a little better. Given that he was 98 years old, I did not place much importance on his lower energy levels.

As for myself, my experience has been positive overall. I am 61 years old, and my main goal is to preserve both physical and mental function without significant decline. On that basis, I have continued with the low vitamin A diet and have recommended it to others with chronic health problems.

Personally, I recovered from an autoimmune condition that caused small-intestinal ulcers, joint problems, recurring uveitis, dyshidrotic eczema on the palms, and eczema on the chest. In my case, these issues improved substantially after adopting this diet.

However, from around October or November 2025 until recently, I began to gain weight, reaching a total increase of 10 kilos, from 76 to 86 kg. At the same time, my energy levels declined. During a routine occupational health check at the hospital where I work, I was found to have low free T4 and elevated TSH, suggesting some degree of hypothyroidism.

A couple of weeks ago, I removed bread and rice from the low vitamin A diet and replaced them with a moderate amount of deodorized coconut oil added to beef and white beans. I also included occasional small portions of fermented cucumber or sauerkraut. My goal was to enter ketosis and assess whether this would help reverse the weight gain.

Since making that change, I have noticed that my energy levels have returned to normal and I feel better overall. This makes me think that the previous carbohydrate intake may have had a negative effect on me, even though my general health had still improved in the broader context of the diet.

I will repeat the blood tests to see how my thyroid markers evolve, but I suspect that the high carbohydrate intake may have contributed to the hypothyroid pattern.

Previous carbohydrate-based diet (3 meals per day):

Beef: 120–150 g x 3 = 360–450 g/day.

Cooked white beans: 4 tablespoons x 3 = 12 tablespoons/day.

Sourdough bread: 120–150 g x 3 = 360–450 g/day, or an equivalent amount of rice.

Current ketogenic version:

Bread/rice replaced with deodorized coconut oil: 25 g x 3 = 75 g/day.

I am now approaching the end of my fourth year on this diet, and overall I can only say that the results have been favorable. I remain grateful to Grant Genereux for his original insight.

Low vitamin A diet: personal report after more than four years

Before describing some relevant events from these more than four years on a low vitamin A diet, I should state that I consider this approach to be the clearest and most effective way I have found to improve overall health.

A few months ago, my father passed away following a stroke. He had been following the same diet and, in many respects, it helped him. Although he was physically frail, his LDL levels, hypertension, eczema, and other issues improved steadily while he maintained a diet based on beef, white beans, and bread or rice. He did report some fatigue at times, and occasionally drank coffee to feel a little better. Given that he was 98 years old, I did not place much importance on his lower energy levels.

As for myself, my experience has been positive overall. I am 61 years old, and my main goal is to preserve both physical and mental function without significant decline. On that basis, I have continued with the low vitamin A diet and have recommended it to others with chronic health problems.

Personally, I recovered from an autoimmune condition that caused small-intestinal ulcers, joint problems, recurring uveitis, dyshidrotic eczema on the palms, and eczema on the chest. In my case, these issues improved substantially after adopting this diet.

However, from around October or November 2025 until recently, I began to gain weight, reaching a total increase of 10 kilos, from 76 to 86 kg. At the same time, my energy levels declined. During a routine occupational health check at the hospital where I work, I was found to have low free T4 and elevated TSH, suggesting some degree of hypothyroidism.

A couple of weeks ago, I removed bread and rice from the low vitamin A diet and replaced them with a moderate amount of deodorized coconut oil added to beef and white beans. I also included occasional small portions of fermented cucumber or sauerkraut. My goal was to enter ketosis and assess whether this would help reverse the weight gain.

Since making that change, I have noticed that my energy levels have returned to normal and I feel better overall. This makes me think that the previous carbohydrate intake may have had a negative effect on me, even though my general health had still improved in the broader context of the diet.

I will repeat the blood tests to see how my thyroid markers evolve, but I suspect that the high carbohydrate intake may have contributed to the hypothyroid pattern.

Previous carbohydrate-based diet (3 meals per day):

Beef: 120–150 g x 3 = 360–450 g/day.
Cooked white beans: 4 tablespoons x 3 = 12 tablespoons/day.
Sourdough bread: 120–150 g x 3 = 360–450 g/day, or an equivalent amount of rice.

Current ketogenic version:

Bread/rice replaced with deodorized coconut oil: 25 g x 3 = 75 g/day.

I am now approaching the end of my fourth year on this diet, and overall I can only say that the results have been favorable. I remain grateful to Grant Genereux for his original insight.

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#2 · May 22, 2026, 6:23 pm

I wonder whether the "prison food diet" would benefit from some fish and seafood, because of the iodine. Iodine seems important for good thyroid.

I am a bit heavier than I was, from 108 lb to 116 lb, about 8%, and I don't worry about it. And I have less energy than I did too, but I blame both on being over sixty LOL. Aging isn't a steady thing, I've found. Getting moving helps...

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#3 · May 24, 2026, 10:57 pm

I wonder what made you think to lower the carbs? Years ago when low carbs first became popular and I followed that for a few years, my TSH was going up every year. In addition I slowly gained about 10 pounds and my energy went down even after starting thyroid medicine and using coconut oil which was promoted for thyroid health. I was only in my 30s and able to turn it around by adding carbs (mainly fruits and potatoes) in place of all the fat I was eating and taking iodine (a chiropractor advised me on how to do ramp up the iodine as I weaned off the medicince). My energy came back and the weight came off. Still, it is important for me to go by my hunger/fullness and not feel like I need to get in a certain amount of food according to a plan, because that might be too much (or not enough) depending on the day and my needs. Sleep and exercise are also very important.

It's wonderful how good this diet has been for you (and your father). I'm curious to see how this experiment goes for you.

Hermes and Javier have reacted to this post.

#4 · May 25, 2026, 7:25 am

What percent fat was the beef? If it was 10% fat, that's a pretty low calorie diet. If it was even lower than that, that's seriously a low calorie diet that's not even supplying that many calories of carbs. To sustain thyroid on carbs you need more than that otherwise there will be increases in cortisol to sustain blood sugar and cortisol blocks thyroid. It's a terrible cycle people get themselves in. I see it in my husband. Ketosis worked to drop a bunch of weight, but it wasn't sustainable and then he gains back. So he doubles down even more. I think the more manageable way is to increase carb calories to boost thyroid and go for at least 10 minutes walks after meals or add in higher intensity exercise after meals to lower blood sugar.

There's a honeymoon period with ketosis where everyone reports way more energy, it's the stress hormones. My husband decided to start a new business during that period. But now... he has no motivation to keep it up over a yr later.

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#5 · May 28, 2026, 3:04 am

Quote from Javier on May 28, 2026, 3:04 am
Progress update

As I mentioned in my original report, the reason for switching to a more ketogenic version of the low vitamin A diet was simply my rather mundane goal of losing the 10 kg of excess weight I had accumulated from around October/November 2025 until recently (from 76 kg to 86 kg), together with a decline in energy levels. The change involved removing bread and rice and replacing them with deodorized coconut oil (≈75 g/day), while keeping beef and white beans as the main staples and occasionally adding small portions of fermented cucumber or sauerkraut.

During the first few days, I already noticed improved energy levels, and I now feel the need to post an update because of the additional changes I have experienced over the last few days.

I still notice a drop in energy about 3–4 hours after breakfast, leaving me quite fatigued. At this stage, I assume I am not yet fully keto-adapted, since this can usually be prevented by having a fairly substantial snack 2–3 hours after breakfast.

In addition to the general improvement in energy, I have noticed a significant improvement in several things I had come to attribute to “just getting older”:

A painful, fatigue-like sensation on the left side of my neck, which had been with me for more than six months and which I had assumed might be cervical in origin, disappeared two days after my initial report.

I have always had visual problems, with one eye or the other becoming more or less blurred from one day to the next. Over the last few days, my vision has remained stable, and despite my advanced presbyopia, I can read and go about my daily life with much greater comfort and without those random fluctuations.

When getting out of bed at night, I used to lose my balance and walk anything but straight. I also felt pain in my feet, as if they needed to readjust to pressure after several hours of rest. That no longer happens.

At work, after sitting for a while, the first few steps after standing up used to feel like “old-age steps” until I readapted to movement. That has also disappeared.

Inside the left outer ear, I had a patch of flaking skin that kept producing scales no matter how much I washed it, rubbed it, or applied creams, coconut oil, etc. It has not disappeared yet, but it has clearly improved and is now much smaller.

As a marginal but interesting sign of improved neurological function, my performance in Gran Turismo 7 has improved surprisingly even to me. I realize this may sound somewhat silly, but I think it may reflect better reflexes and improved anticipation.

One of the best changes is that I have been sleeping for 6 or more continuous hours for several days now. Before this dietary change, for years, I had been unable to sleep more than 2–3 hours at a time — exceptionally a little more than 3 — without waking urgently to urinate. I used to restrict fluids for hours before bedtime, but the problem persisted, and if I had not had a bowel movement just before going to bed, the number of awakenings was even greater.

I was also suffering from excessive gas. Fortunately, my body was able to pass it, but it was uncomfortable. Since eliminating bread, I no longer have gas, even though I am still eating beans.

In conclusion, I strongly suspect that I have some kind of intolerance. My first guess is gluten sensitivity. Another possibility is that carbohydrates more generally may not be my ideal source of dietary energy.

Of course, I will test this further. I have already consulted some sources and found that opinions vary as to whether the problem is gluten, wheat, grains, or carbohydrates in general. I will gradually reintroduce different carbohydrate-rich foods and see whether I tolerate them well and whether they cause me to regain weight. I do miss carbohydrates, and I will carry out the necessary tests, which I will report here. For now, though, my priority is to return to my normal weight, and I will continue with the ketogenic version of the low vitamin A diet.

Thank you all for the valuable information and discussion.

Progress update

As I mentioned in my original report, the reason for switching to a more ketogenic version of the low vitamin A diet was simply my rather mundane goal of losing the 10 kg of excess weight I had accumulated from around October/November 2025 until recently (from 76 kg to 86 kg), together with a decline in energy levels. The change involved removing bread and rice and replacing them with deodorized coconut oil (≈75 g/day), while keeping beef and white beans as the main staples and occasionally adding small portions of fermented cucumber or sauerkraut.

During the first few days, I already noticed improved energy levels, and I now feel the need to post an update because of the additional changes I have experienced over the last few days.

I still notice a drop in energy about 3–4 hours after breakfast, leaving me quite fatigued. At this stage, I assume I am not yet fully keto-adapted, since this can usually be prevented by having a fairly substantial snack 2–3 hours after breakfast.

In addition to the general improvement in energy, I have noticed a significant improvement in several things I had come to attribute to “just getting older”:

A painful, fatigue-like sensation on the left side of my neck, which had been with me for more than six months and which I had assumed might be cervical in origin, disappeared two days after my initial report.
I have always had visual problems, with one eye or the other becoming more or less blurred from one day to the next. Over the last few days, my vision has remained stable, and despite my advanced presbyopia, I can read and go about my daily life with much greater comfort and without those random fluctuations.
When getting out of bed at night, I used to lose my balance and walk anything but straight. I also felt pain in my feet, as if they needed to readjust to pressure after several hours of rest. That no longer happens.
At work, after sitting for a while, the first few steps after standing up used to feel like “old-age steps” until I readapted to movement. That has also disappeared.
Inside the left outer ear, I had a patch of flaking skin that kept producing scales no matter how much I washed it, rubbed it, or applied creams, coconut oil, etc. It has not disappeared yet, but it has clearly improved and is now much smaller.
As a marginal but interesting sign of improved neurological function, my performance in Gran Turismo 7 has improved surprisingly even to me. I realize this may sound somewhat silly, but I think it may reflect better reflexes and improved anticipation.

One of the best changes is that I have been sleeping for 6 or more continuous hours for several days now. Before this dietary change, for years, I had been unable to sleep more than 2–3 hours at a time — exceptionally a little more than 3 — without waking urgently to urinate. I used to restrict fluids for hours before bedtime, but the problem persisted, and if I had not had a bowel movement just before going to bed, the number of awakenings was even greater.

I was also suffering from excessive gas. Fortunately, my body was able to pass it, but it was uncomfortable. Since eliminating bread, I no longer have gas, even though I am still eating beans.

In conclusion, I strongly suspect that I have some kind of intolerance. My first guess is gluten sensitivity. Another possibility is that carbohydrates more generally may not be my ideal source of dietary energy.

Of course, I will test this further. I have already consulted some sources and found that opinions vary as to whether the problem is gluten, wheat, grains, or carbohydrates in general. I will gradually reintroduce different carbohydrate-rich foods and see whether I tolerate them well and whether they cause me to regain weight. I do miss carbohydrates, and I will carry out the necessary tests, which I will report here. For now, though, my priority is to return to my normal weight, and I will continue with the ketogenic version of the low vitamin A diet.

Thank you all for the valuable information and discussion.

lil chick has reacted to this post.

#6 · May 28, 2026, 3:10 am

Quote from lil chick on May 22, 2026, 6:23 pm

I wonder whether the "prison food diet" would benefit from some fish and seafood, because of the iodine. Iodine seems important for good thyroid.

I am a bit heavier than I was, from 108 lb to 116 lb, about 8%, and I don't worry about it. And I have less energy than I did too, but I blame both on being over sixty LOL. Aging isn't a steady thing, I've found. Getting moving helps...

Occasionally, every two or three weeks, I take a couple of drops of nascent iodine. I don’t think iodine deficiency is what caused my elevated TSH and low free T4. I suspect it may be part of the gluten intolerance that I think I have.

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#7 · May 28, 2026, 3:25 am

Quote from clare on May 24, 2026, 10:57 pm

I wonder what made you think to lower the carbs? Years ago when low carbs first became popular and I followed that for a few years, my TSH was going up every year. In addition I slowly gained about 10 pounds and my energy went down even after starting thyroid medicine and using coconut oil which was promoted for thyroid health. I was only in my 30s and able to turn it around by adding carbs (mainly fruits and potatoes) in place of all the fat I was eating and taking iodine (a chiropractor advised me on how to do ramp up the iodine as I weaned off the medicince). My energy came back and the weight came off. Still, it is important for me to go by my hunger/fullness and not feel like I need to get in a certain amount of food according to a plan, because that might be too much (or not enough) depending on the day and my needs. Sleep and exercise are also very important.

It's wonderful how good this diet has been for you (and your father). I'm curious to see how this experiment goes for you.

Based on my limited dietary knowledge and after noticing that I was gaining weight with no apparent way to stop it, I decided to try a ketogenic approach, since in previous occasions when I used it, it helped me lose weight. So far, I have already lost a couple of kilograms, and once I reach my target weight, I will try reintroducing rice, and if I have problems with it, I will try potatoes and fruit, as you did.

Regarding portion sizes, if I feel I am not getting enough, I add a snack that consists of exactly the same proportions as my main meals and the same ingredients. I have noticed that when I have these snacks at strategic times (before energy crashes), I can delay the next meal and even reduce its size, while keeping my daily intake approximately at my target.

#8 · May 28, 2026, 3:37 am

Quote from Janelle525 on May 25, 2026, 7:25 am

What percent fat was the beef? If it was 10% fat, that's a pretty low calorie diet. If it was even lower than that, that's seriously a low calorie diet that's not even supplying that many calories of carbs. To sustain thyroid on carbs you need more than that otherwise there will be increases in cortisol to sustain blood sugar and cortisol blocks thyroid. It's a terrible cycle people get themselves in. I see it in my husband. Ketosis worked to drop a bunch of weight, but it wasn't sustainable and then he gains back. So he doubles down even more. I think the more manageable way is to increase carb calories to boost thyroid and go for at least 10 minutes walks after meals or add in higher intensity exercise after meals to lower blood sugar.

There's a honeymoon period with ketosis where everyone reports way more energy, it's the stress hormones. My husband decided to start a new business during that period. But now... he has no motivation to keep it up over a yr later.

I use the leanest beef cuts I can find. When I have them minced at the butcher, I ask them to remove all visible fat before grinding. I still add coconut fat (weighed on a scale), and I estimate my intake is slightly over 2,000 kcal/day. My activity level is low, as my hobbies are sedentary. If everything goes as expected, my time on the ketogenic diet will be limited to a “honeymoon period.” I miss carbohydrates, but I need to lose those extra kilos and I fear the symptoms I listed in my update will return.

#9 · June 5, 2026, 9:59 am

Quote from Javier on June 5, 2026, 9:59 am
In a few days it will be one month since I began this ketogenic adaptation of the low vitamin A diet. So far, the symptoms I was experiencing have resolved quite rapidly. My ear has not been flaking for a couple of days now (I waited those days to see if it were something transient, but the improvement seems stable and it no longer itches).

Energy fluctuations

I have experienced some fluctuations in energy: curiously, during workdays I have no problem, but on days off I suffer a nearly painful drop in energy levels about 3–4 hours after meals, especially at midday after breakfast. I assume this is due to my body adapting to the new fuel (ketone bodies) produced by my liver. The "ketosis breath" when fasting is now weaker than in the first days, confirming my conviction that I am adapting better to using ketone bodies as metabolic fuel (and that it is not due to a lack of calories).

Instead of moving meal times earlier to prevent these dips, I have decided to:

increase the amount of fat (up to 45 g per meal),

slightly increase the amount of beef (to 150–200 g per meal), and

if I notice some weakness between meals, add about 100 g of chicken breast to the beef.

I intend to avoid these energy dips at all costs.

Fat source

Regarding fat, I have found that coconut oil is somewhat difficult for me: even though it is deodorized, it tends to cause reflux. I asked my butcher for beef trimmings fat (tallow) and rendered it at 120 °C for about two hours, resulting in beef tallow after removing the cracklings. It is quite delicious and easier to digest than coconut oil. I feed the cracklings from this extraction to my dogs along with their food, and they love them (I have tried them myself and like the taste, which is also reflected in the obtained tallow). If anyone wants the recipe, it is very simple and I will be happy to provide it.

Results

So far, the ketogenic + low A experiment is working. The caveat is that initially I think I calculated far below my needs. This leads me to think that perhaps in ketosis the metabolism is able to burn more calories, which would explain why I continue to lose weight despite having increased calories recently. Importantly, even though I am now consuming more calories than in my previous non-ketogenic diet, I continue to lose volume (body fat).

Updated diet summary (3 meals per day)

Beef: 150–200 g × 3 = 450–600 g/day (+ 100 g chicken breast if needed)

Cooked white beans: 4 tablespoons × 3 = 12 tablespoons/day

Tallow (home-rendered): 45 g × 3 = 135 g/day

In a few days it will be one month since I began this ketogenic adaptation of the low vitamin A diet. So far, the symptoms I was experiencing have resolved quite rapidly. My ear has not been flaking for a couple of days now (I waited those days to see if it were something transient, but the improvement seems stable and it no longer itches).

Energy fluctuations

I have experienced some fluctuations in energy: curiously, during workdays I have no problem, but on days off I suffer a nearly painful drop in energy levels about 3–4 hours after meals, especially at midday after breakfast. I assume this is due to my body adapting to the new fuel (ketone bodies) produced by my liver. The "ketosis breath" when fasting is now weaker than in the first days, confirming my conviction that I am adapting better to using ketone bodies as metabolic fuel (and that it is not due to a lack of calories).

Instead of moving meal times earlier to prevent these dips, I have decided to:

increase the amount of fat (up to 45 g per meal),
slightly increase the amount of beef (to 150–200 g per meal), and
if I notice some weakness between meals, add about 100 g of chicken breast to the beef.

I intend to avoid these energy dips at all costs.

Fat source

Regarding fat, I have found that coconut oil is somewhat difficult for me: even though it is deodorized, it tends to cause reflux. I asked my butcher for beef trimmings fat (tallow) and rendered it at 120 °C for about two hours, resulting in beef tallow after removing the cracklings. It is quite delicious and easier to digest than coconut oil. I feed the cracklings from this extraction to my dogs along with their food, and they love them (I have tried them myself and like the taste, which is also reflected in the obtained tallow). If anyone wants the recipe, it is very simple and I will be happy to provide it.

Results

So far, the ketogenic + low A experiment is working. The caveat is that initially I think I calculated far below my needs. This leads me to think that perhaps in ketosis the metabolism is able to burn more calories, which would explain why I continue to lose weight despite having increased calories recently. Importantly, even though I am now consuming more calories than in my previous non-ketogenic diet, I continue to lose volume (body fat).

Updated diet summary (3 meals per day)

Beef: 150–200 g × 3 = 450–600 g/day (+ 100 g chicken breast if needed)
Cooked white beans: 4 tablespoons × 3 = 12 tablespoons/day
Tallow (home-rendered): 45 g × 3 = 135 g/day

#10 · July 16, 2026, 5:18 am

Well, here it is: my progress report. Absolute success for almost 5 years—until I started gaining weight about nine months ago.

I still believe gluten sensitivity is to blame. Whether it’s new or just worsening with age, I can’t say.

My keto approach over the last 40 days includes tallow I render myself from beef fat supplied by my trusted butcher. I know tallow has bad press among low-vitamin-A folks, and I’m surprised no one’s commented on it. But I had to test it myself. Plus, the data shows beef tallow is NOT high in vitamin A. Here it’s labeled “toxic,” but I don’t know which toxins or why it’s fine for skin but not for eating. Meanwhile, refined olive oil gets a pass despite its carotenoids and polyphenols? Deodorized coconut oil seems to be the “safe” bet—yet I tolerate it worse than tallow or olive oil.

If I follow the consensus, my keto would be 90% meat: beef, chicken or turkey breast, lamb.

Result: After nearly two months of struggling, initial weight loss—then a full month of stagnation. Energy crashes 3–4 hours after every meal (unacceptable). No visible fat loss. This plan isn’t working for me.

Next move: Time to bring back gluten-free carbs—oats, rice, occasional potato or parsnip.

The good news: Every symptom from my early posts is gone. Even the skin peeling on my left ear. Upcoming bloodwork: TSH, Free T4, and liver enzymes (elevated since adolescence—another possible gluten marker).

Will report back in a few weeks.

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Javier's progress report

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