Ketosis specifically for endurance performance
I've been a runner / mountain biker / triathlete / cyclist for my whole life. I was in the common place of training 15 hours a week, but found that at 30 I attained the ability to put on fat. My shape was similar to the Peter Attia story (fat fit). I've always kept up to date on scientific advances for performance dieting. After realising that something wasn't adding up (and becoming confused by all the misinformation out there) I began searching for a dieting that had a wholistic understanding of the functionings of bodily systems. During this research I found information that has lead me to high fat / low carb life styles.
Since then I've moved onto a ketogenic diet - specifically to obtain endurance gains, My plan is to stay in ketosis until I've achieved maximal adaptations to fat burning. At this stage I'll move onto a targeted ketogenic diet.
I've been away from the conventional carb diet (now high fat / low carbs) for almost 6 weeks. Today is day 2 of a ketongenic diet.
My diet is consisting of pork sausages, eggs, bacon, green salad, avacadoes, heaps of coconut oil, mushrooms cooked in butter, sreak, pork chops, mince based meals etc. I've been calculating macros at 80% fat, 15% protein and 5% carbs. Most of my carbs are coming from super starch. I'm trying to maintain calorie intake at 3300 calories per day but finding it hard. Maxing out on carbs and protein is easy. Consuming enough fat to meet total calorie intake is proving difficult.
During my first day blood ketone levels measured only 0.2mmol, until I ate half a peach (fell to 0.1mmol). Today levels remained constant at 0.2mmol until after my training ride. During my training ride I rode at 60% effort for 3 1/2 hours. Ketone levels peaked to 0.9mmol. Since my evening meal ketone levels have dropped to 0.6mmol.
Since yesterday I've made some changes to my diet, finding new ways to increase fat intake and have also removed all fruit (I had previously calculated I could eat 1 piece of fruit a day). However ketone levels have not been adequate to be able to be easily maintained. Will ketosis continue to deepen? I'm not going to have time to ride for 3 1/2 hours daily.
Any tips for including fat in my diet would be appreciated. Any tips for modification of diet to increase ketones also appreciated.
What are you trying to do, cannibalize your lean body mass? Increase the protein and carbs, cut the fat in half.
Originally Posted by Aussie Dave
I would suggest you check out Ben Greenfields web site. He recently trained for an ironman on an ketogenic diet.
I have done my research. Read The Ketogenic Diet - A complete Guide for the Dieter and Practitioner by Lyle McDonald. I am aware of my maintenance protein levels to minimise lean body mass loss and also aware of my minimum carbohydrate requirement. This diet isn't unhealthy. As soon as I've reached full adaptation to ketosis I'll move on.
Originally Posted by DeeDub
Already done. Also seen some of his guest appearances on youtube.
I have been working into the Ketosis diet as well and found it difficult to consume enough fat as well. This is a link to a site about Ketosis that I have been reading and it has quite a few links to other information.
Joseph Arcita: A Guide to Ketosis
I also found that I think I have been eating to much fat and sustaining about 3000 calorie intake for 3 weeks to test the calorie in calorie out method. Ended up losing 10 pounds from 230 to 220 for a 6' frame at about 20% body fat. I was able to get that many calories through bullet proof coffee which is butter and MCT or coconut oil added to coffee. Actually quite good. This was about the only way that i could skyrocket fat intake and calories.
Since still wanting to lose weight I have read more and now trying to reduce my calorie intake to about 2000 for moderate activity(desk job) with fat and protien intake around 160-180 grams with very low carbs. With this I reduce butter and oil intake to loose the 1000 calories I was able to get from the additional coffee.
I also track food on Paleotrack.com mostly for the Macro/Micro nutrients and shows a good ratios of the Macros.
If anyone knows what a good ratio and the macro nutrient count would be of Fat/ Protien and Carbs to best go from 220 to 190+- please post. Thanks.
Last edited by ZugZug; 11-24-2013 at 01:00 PM.
ZugZug, Your post has been most helpful. Thank you for the link to Joseph Arcita:Aguide to ketosis and the tips for bullet proof coffee. Unfortunately I 'm idealistically opposed to the idea of coffee, but a quick search has found that there are alternatives (which I'll be experimenting with). Thank you again.
How much protein are you consuming? Eating too much protein can prevent you from getting into ketosis. I believe the max amount of protein you should eat is 1 gram per pound of Lean Body Mass.
If you're not a fan of bulletproof coffee, try it with tea. I was skeptical of the BPC before but has really found it to make a difference. Now my fasting ketones in the morning are consistently >0.8 and I have gotten up to 2.7 in the morning as well. Pay attention to things you eat.. certain things for some people can prevent them from getting into ketosis, even though it's low carb e.g. sugar substitutes, tomatoes, onions.
FYI, I've been following keto diet for about 2 weeks now and even increasing my carb intake somewhat on weekends and I can get back into ketosis the next morning usually. Maybe you can try keeping your carb intake <20g TOTAL for a few days and see if that helps.
I also would recommend Jimmy Moore's Livin La Vida Lo Carb blog and runketo.com. Lots of great resources in both those sites.
It's day 5 now and my ketone levels are continueing to rise. Ketone levels for today were stable at 0.6mmol until my training ride. I rode for just over two hours. Ketone levels peaked afterward at 1.3 and have since stabalised at 0.8mmol. So far all reactions and changes to exercise and eating have been exactly as all the guides and text books said. I'm hoping ketone levels will rise slightly and I'll be able to maintain them between 1.0mmol and 2.9mmol.
I've been experiementing with my own version of bulletproof coffee. It's a chocolate drink which contains 0.5g suger and 10 grams of coconut oil, but its too hot here to drink hot drinks during the day. I've been adding coconut oil to tap water whenever I drink.
How long is it safe to stay in ketosis? I'm doing it for weight loss. Is it a good idea to NOT eat that way once a week to mix it up?
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