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).

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.