Keto

If you're wondering WTF a diet page is doing on a garage site, it's simple. First I have a serious issue with my heart and I need to be a alive to drive the car. Secondly, the cockpit is as tight as a jet fighter and I need to be able to get my fat ass into the skinny carbon fiberseats. Keto requires you to think very differently because we have been erroneously programmed to think fat is bad. If you think fat is bad, click on the button below to read how the American Heart Association has been screwing you.

When it comes to dieting, N=1. In other words you need to figure out what works for you and you have to have the patience to figure it out.

Common Keto Mistakes

LC ≠ K (Low-carb does not equal ketosis)

LC + HF + MP = K (Low-carb plus high-fat plus moderate-protein equals ketosis)

I thought Keto was a license to eat lots of protein. Unfortunately that's not the case. When I started the diet I was eating less than 25 net carbs a day and the ketone urine strips indicated that I was in ketosis. However, I wasn't losing weight. I finally cowboy'd up bought a ketone blood meter (see below) and started pricking my finger and discovered that I has either not in ketosis or under the dietary ketosis minimum. Unfortunately too much protein can lead to gluconeogenesis:

Gluco – coming from the greek root glukos – literally meaning “sweet wine.”
Neo – “new”
Genesis – “creation”

In short the body is amazing and it can create glucose from protein! So the key take away is that you must moderate your protein and you may need to use a blood-based meter until you understand how it all works.

The urine strips indicated too high for me and I threw out the breath meter. I bought the Precision Xtra Blood Keytone Meter Kit. The test strips cost $5 each, but you can get them in bulk for $2-$3 if you look on Amazon, eBay, etc. Amazon has them for $2.02 here.

 

Optimal Ketosis

Ketosis starts at 0.5 and optimal is 1.5 to 3.0.

Stuff

1-tbsp. MCT oil supplement contains 100 calories with 14 g of fat

Macros

When I first started Keto I didn't know what was meant by "macros." Simply put, it's the ratio of your macronutrients fat, protein and net carbohydrates in your daily consumption. Generally, 60-75% of calories from fat (or even more), 15-30% of calories from protein, and. 5-10% of calories from carbs. The easiest way to figure it out is to use an online macro calculator. Here's one link. Try a couple of them and see how they compare.

This is my current macro calculation:

  • Base Metabolic Rate (BMR) 1,805 kcal
  • Energy Expenduture: 2,501 kcal
  • Protein: 88-146g (middle 117)
  • 22% decifit
  • =>1951 kcal Daily Calorie Intake
  • 25 g Carbs (5%, 100 kcal) 
  • 117 g Protein (24%, 468 kcal) 
  • 154 g Fat (71%, 1383 kcal) 
  • lose 4.6 pounds / month

Links