My Ketogenic Diet - Aerobic Training Phase

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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/
Or watch - http://eatingacademy.com/personal/my-quantified-self-part-i
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.
Key Rules:
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
Other Points:
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).
Morning |
Fasting. Optional EAA’s and MCT oil |
Midday (first meal) |
Sardines, Sauerkraut, 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 |
Dinner |
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 |
Snacks |
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.

Alex Fergus
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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