I originally wrote this as a post on FB for my basketball team asking about this diet change I have been embracing. Those who know me know that I’m tall and pretty active but years of IT has made me a little soft around the middle. The best part of it is how alert I have been feeling through the day.
Keto Diet Info
OK, this is the abridged version of the information I have about this diet. I dropped about 10 kilos in 4 weeks by eating a high fat diet and no exercise.
Firstly, its called Keto and is very similar to Paleo except it’s priority is fat, and not protein. Basically you are getting your liver to process fat for energy (ketones) instead of carbs (sugar). LCHF stands for Low Card High Fat. There are heaps of variants and book but the Keto option works for me because there is heaps of info and receipes on Reddit.
This seems like a silly thing, especially based on the way we are taught the food pyramid (small amount of fat, high amount of carbs). Current thinking is that they got it wrong, we should be flipping the pyramid and eating quality fats and little carbs. With the rise in fat buggers and diabetes its a very interesting concept. The movie Cereal Killers i list below explains all this very well.
When it says low-carb its super low-carb, eg I eat about 20g of carbs a day, if I have a piece of extra chewing gum that is 1g carbs, if I have 1 cup of chopped carrots its 12g carbs. Don’t even look at anything made from wheat. It will take about 3 – 4 days to enter into the “keto” state, where you body flicks over from using sugar to fats for energy.
The 3rd day you will feel extremely flat, just push through and keep drinking water. You have to drink a lot of water for this diet to work, you won’t do #2s anywhere near as often so you need to flush out the toxins with water.
Edit: This is a good list of foods http://realmealrevolution.com/real-food-lists
To work out how much you should be eating for your size and goals,http://keto-calculator.ankerl.com/ is the best calculator on the web. Make sure you read the instructions.
You have to track your intake if you want to be successful because it’s so easy to kick yourself out of keto. Just imagine, your body is back to storing fats and 70% of what you are eating is fat, swelling intensifies.
The best tracker I have found is MyFitnessPal, its a free website and app(apple & android). You can customise the daily goals to ignore the default recommendation of mostly carbs.
So, an example days meals. My goals were 1500 calories a day with 20g carbs.
- 7am bacon and 2 eggs, black coffee with 30g double cream
- 10am 30g almonds (high fat but lowest carb nuts)
- 1pm can of tuna, half avocado, 20g mayonaise, 100g of baby spinach
- 4pm cheese, or another coffee or nuts again (so convienent)
- 7pm Any meat, preferably fatty, cauliflower/broccoli/spinach/other low carb vege.
- 10pm snack.
The more you keep that small meal, often balance the more your body burns at rest cause it doesn’t think its going to starve. In the movie the guys resting metabolic rate went up 50%.
There are lots of resources on the web, just search for Keto but best ones are:
– http://www.reddit.com/r/keto – Lots of conversations and tips here
– http://www.reddit.com/r/keto/comments/2oq0sl/newbie_tuesday_are_you_new_here_need_advice_want/ This is the getting started post, START HERE. It also has links to receipes and different subreddits like how to bulk under keto
– http://forum.bodybuilding.com/forumdisplay.php?f=61 Is a bodybuilding forum devoted to Keto. It’s awesome.
You can see there is a lot to read. If you want an easy intro there is a great documentary on how a high carb diet is slowly killing everyone and the guy does a high fat diet with doctors monitoring his progress. It is called Cereal Killers.
I highly highly recommend it and at the moment you can watch it for free at the bottom of http://www.thepaleoway.com/, although Im not sure for how much longer. If not its maybe available at some download sites, maybe
There are a bunch of books on it as well if you are super keen. Let me know if you get to that point and I can dig them out.