by Ruel | Dec 31, 2012 | Nutrition
Dietary changes made this year after my 50k run, which consisted of a 3 months on a mostly vegetarian diet (Jul-Sept). I’ve been back to eating meats (but less), but also have avoided sugar and grains. Around Nov, I found my diet evolved to low carbs and high fats. Nowadays, I believe I’m intermittently in nutritional ketosis and back in Nov 28, via Ketostix urine test strips, I confirmed having levels of ketone bodies, which I’m happy about. Essentially, these dietary changes since July helped get me to my goal weight of 140lbs and train my body to rely on fats for fuel on my runs and less on sugar.
by Ruel | Nov 29, 2012 | Ketosis, Nutrition
“Why do we make ketones? For starters, it’s a vital evolutionary advantage. Our brain can only function with glucose and ketones. Since we can’t store more than about 24 hours worth of glucose, we would all die of hypoglycemia if ever forced to fast for more than 24 hours. Fortunately, our liver can take fat and select amino acids (the building blocks of proteins) and turn them into ketones, first and foremost to feed our brains. Hence, our body’s ability to produce ketones is required for basic survival.” (Source: http://eatingacademy.com/nutrition/is-ketosis-dangerous)
Pre-condition:
5 months of a nutritional lifestyle that is essentially ‘no sugar and no grains’ from The Angriest Trainer. Includes high fat, some protein, and very few carbs from fruit and veggies. I run a few times a week. Lost around 18 lbs.
How to test for ketone levels?
Use of Reagent strips for urinalysis of Ketone (Acetoacetic Acid). Ketostix provides a fast, convenient way of testing urine for the presence and concentration of acetoacetic acid (Ketone).
Why test now?
I’ve tested ketones before about 3 years ago, when I spent time and had some success with the Atkin’s Diet Induction Phase. After I got lazy and fell back out of shape I ditched the strips.
Recently after listening to the Angriest Trainer (podcast episode 59), my interest in piss testing was re-sparked. On the podcast, host Vinnie Tortorich, co-host Anna Vocino, and special guest Andrea Anders got me curious and excited to know where my ketone levels were at. So here are some recent results preceded by what I consumed and did prior to each piss test.
Day 1 Test 1:
Had morning cup of coffee blend w/ coconut oil and grass-fed butter, glass of green smoothie, omega 3 soft gel and morning commute.
Result: Moderate-Large levels of ketones (40-80 mg/dL)
Day 1 Test 2:
After pre-run 1/4 cup black coffee and 1 hr easy lunch run.
Result: Moderate-Large (40-80 mg/dL)
Day 1 Test 3:
After waterbottle of green smoothie (post run meal).
Result: Large range (80-160 mg/dL)
Day 2 Test 1:
Had morning cup of coffee blend w/ MCT oil (instead of coconut oil) and grass-fed butter, glass of green smoothie (with added MCT oil), omega 3 soft gel and morning commute.
Result: Moderate (40 mg/dL)
Day 2 Test 2:
After Indian Buffet lunch with coworkers consisting of:
- Butter chicken x2 servings
- Fish curry x2
- Salad greens x2
- Fried veg fritters
- Naan
- Glass of water
- 2 sticks of sugar free winter fresh gum.
Result: Definite Large! (160 mg/dL)
Thoughts: I was concerned a large meal would kick me off of ketosis, so I made food choices that appear to have the most amount of fat to cut any carb/insulin effects. In the end, I’m totally shocked how deep my ketone level turned out. And very pleased. I’ve read somewhere that MCT oil is something that might have helped keep me in the ‘dark side’.
by Ruel | Nov 9, 2012 | Nutrition
“RE: Atkins Flu – Possible to Avoid It??
tedhutchinson wrote:
“I think everyone should change to using COCONUT oil or get some MCT oil.
It takes a while for the body to get used to burning fat for fuel.
If you provide it with some medium chain triglycerides either from Coconut oil or from MCT oil BEFORE and during the initial stages it should prevent the brain from running out of fuel as it will have an alternative fuel readily available.
There could also be a problem with gut flora. If we’ve been eating and inflammatory omega 6 rich diet and we suddenly change to an anti-inflammatory diet the pathogenic gut flora that thrive in acidic inflamatory situations will be taking a hit and finding life is tough while it will be a time before the more friendly bacteria that thrive in a less acidic inflamatory situation become established. Changing your gut flora generally takes a lot longer than ketoadaptation so be persistant. Plenty of yoghurt and other fermented food will speed the job up. But the initial detoxification process can make you feel crap initially.”
Source: http://www.livinlowcarbdiscussion.com/showthread.php?tid=8012
by Ruel | Nov 7, 2012 | Nutrition
Through social media and podcasts this his how I found out about Bulletproof Coffee.
Rich Roll tweet ->;; Joe Rogan Experience Podcast ->;; Dave Asprey interview ->;; The Bulletproof Executive blog.
To be honest my blend is not technically Bulletproof, but it is created in the spirit of Dave’s recipe: Recipe: How To Make Bulletproof Coffee In 5 Simple Steps
Eventually I’ll get all the ingredients (the beans and the MCT oil) needed for a true cup of the stuff for now I’m settling with some coffee beans that personally does not make me feel like complete crap, Kerry Gold grass-fed butter, and unrefined organic coconut oil.
It’s been 2 weeks and I feel awesome and on it. I’m still experimenting with it and should really get the true stuff to make a proper determination on it. So far I have personally found a bunch what Dave Asprey says to be true:
- Not all coffee is the same.
- BP Coffee in the morning keeps me satiated till 2pm if it is all I have.
- If I have protein snack after my morning BP Coffee, I get super hungry after two hours of that snack.
by Ruel | Nov 3, 2012 | Nutrition
Breakfast:
2 cups Bulletproof coffee.
Krill Oil.
2 cups green smoothie.
Commute:
2 cups Bulletproof coffee.
Lunch:
Air
Pre-run:
1/2 cup regular coffee
Post-run
2 cups green smoothie.
1 cup regular coffee with salt and olive oil.
Commute:
Cup of regular coffee.
Dinner:
Salad with greens, avocado, nuts, seeds, olives, green grapes, blue berries, raspberries, raw almonds, hulled sunflower seeds, olive oil, balsamic vinegar, sea salt & cracked pepper.
Bowl of steamed white rice with sea salt, balsamic vinegar and olive oil. Beef caldereta.
Lemon water.
by Ruel | Oct 18, 2012 | Nutrition
I completely cut the juice from my morning green smoothie. Less sugar the better. Still a flavorful concoction. 🙂
