My Ketogenic Diet - Aerobic Training Phase
Sep 08, 2016
To help me optimise mitochondrial function and increase my aerobic potential while in my aerobic training phase, I intend on following a ketogenic diet. For a comprehensive overbiew on ketosis, please see - https://bengreenfieldfitness.com/2015/12/how-to-get-into-ketosis/
For my diet outline, key ‘rules’ and a sample week diet plan see below.
Any questions, please fire them through.
Key Protocols for a Full Ketogenic Diet:
- Carbs, kept below 50g per day
- Protein, kept below 130g per day (around 0.5g per lb of body weight, or 1g per kg of bodyweight – using these calculations at a bodyweight of 92.5kg puts my protein figure at 101g and 92.5g respectively. I will use an upper limit of 100g)
- Fat – remaining calories.
As for macros, I’m going to aim for around:
- 80% fat
- 15% protein
- 5% carbs
Note – for a good marco ketogenic calculator, check out this http://keto-calculator.ankerl.com/ I put my numbers into this calculator and it came out that I should have 25g net carbs (3%), 120g Protien (16%) and 269g Fat (81%). Pretty close to my own calculated numbers.
With a 3200 calorie expenditure rate per day (thanks to the OURA ring) that puts my figures at:
- Fat – 285g
- Protein – 120g (though I’ll be aiming to keep it below 100g)
- Carbs – 40g
To measure my level of ketosis, I have purchased a blood ketone monitor (FreeStyle Optium Neo) and I’m looking at getting a Ketonix. I’ll be looking at keeping my blood B-OHB values over 0.5mmol at all times during this phase of my training/diet.
Along with following the above macros (I’ll have to track my food using my Fitness Pal for a while, as much as I hate calorie counting, I’m going to have to do it while I get used to such a low protein amount!) I’ll also be aiming to eat a nutrient dense, gut friendly diet. This will mean I:
- Have fish broth once a week (with seaweed)
- Have 3x raw brazil nuts in a week (selenium)
- Have liver once a week
- Have another organ meat once a week (kidney perhaps)
- Consume a ton of salt (important when on a ketogenic diet as the body excretes a lot of sodium)
- Have fermented food at each meal (where possible)
- Aim to have a cup of bone broth every day
- Aim to eat a dozen oysters a week
I plan on:
- Using Intermittent fasting most days (12-18 hours) and most days will train in a fasted state (i.e. last meal at 8pm, next meal around midday). This will help boost my ketone levels
- I will sip MCT oil if I get hungry between meals
- Also, I plan on having 5g of Essential Amino Acids once a day. Timing varies, this may be consumed during my morning fast (ie. Around 10am) but I want to check to see how the EAA’s impact my ketone levels. If it spikes blood sugar levels then I will consume the EAA’s with a fatty meal, or at least with MCT oil.
To keep it easy, I plan on eating a pretty consistent diet when everything is in my ‘control’ (ie. A typical work day, a non travelling day etc).
Fasting. Optional EAA’s and MCT oil
Midday (first meal)
Bone Broth with added Green veggies.
Extra fat – either coconut oil and egg yolks added to the broth. OR a homemade mayonnaise (yolks, mct/olive oil, lemon, salt)
I had this today (with mayo) and it came out to about 100g fat, 6g carbs, 29g protein. 86% fat, 11% protein, 3% carbs – perfect
This will vary, but will include:
Stews with lots of broth, veggies, organ meats and added fat
Seafood with lots of veggies/oil
Soups with added oils
Curries with added fats
I don’t plan on snacking, but if I were to snack I will look at making a smoothie, macadamia nuts, mct oil, sardines etc.
I need to build on this list t- if anyone has better ideas let me know!
A few other potential meal ideas include:
- Bulletproof coffee – with butter, MCT oils, vanilla powder
- Ketogenic Spinach Shake – steamed spinach (or silverbeet), 4T butter, 2T mct, 1t salt, 2T whey powder, 2t ACV, coconut milk, herbs (coriander, parsley, oregano).
- Salad – spinach, olive oil, avocado, olives, walnuts, sardines, seaweed
- My Low carb smoothie
- Keto brownie (150g coconut oil, 30g butter, 2T cocoa, 100g coconut cream – melt and cool. 3 eggs, 50g almond/coconut flour, 2t cinnamon, 2t vanilla, mac nuts. Whisk together – cook at 150.
So that’s my plan.
I intend to go as long as possible on this diet during the aerobic phase. But may need to bring in a small carb refeed every few weeks. When I do, I’ll be sure to add plenty of MCT to the meal (thanks to this video by Chris Masterjohn showing how adding MCTs to a pasta dish can keep your ketone levels high!) and will take supplements to help clear glucose (bitter melon, chromium, cinnamon etc).
Following a carb refeed I will go into a semi extended fast (24 hours+) until I can get my ketones back above. 0.5mmol.
Blogger, Athlete, Health Coach, Personal Trainer, Health Nerd... I'm in search of enhancing performance through optimising health, self experimentation, cutting edge science (and technology) and I share it all here at RowFaster.net! I also have a popular blog at www.AlexFergus.com