Upgraded Self – Benefits of Ketogenic Nutrition

Upgraded Self - Benefits of Ketogenic Nutrition

Update 2017: This post has been deprecated (not in line with my current thoughts. Read more on the ‘about’ page)

I’d like to call ketogenic nutrition the type of nutrition that keeps a person in ketosis. For those who don’t know what ketosis is, I will tell you that it’s that metabolic state in which the primary fuel of the body is fat, and not carbohydrate (most of the people, nowadays, use carbohydrates as primary source of energy).

In ketosis you use the fat that you eat and the fat that you have on your body to produce the energy that you need on a daily basis. To enter ketosis you have to deplete your body of the glucose stored in your muscles and in your liver and then you have to maintain a daily consumption of less than 50g of carbohydrates (some people need to go below 30g) For more emphasis on ketosis, read this.

As I’ve been in ketosis for most of the time ever since October 2013, I’ve noticed several improvements in my physical state and in my mental state as well.

Thank you Ketosis!

First of all, I lost more than 4.2kg of bodyweight, which was all attributed to fat. I didn’t lose any lean mass. See my experiment over here.

Second of all, the level of energy that I have throughout the day is incredible. Many people experience tiredness after lunch or after any meal. They feel sleepy. I felt the same way when I was following a moderate to high-carb nutrition protocol (like most of the people do). In ketosis I never experienced that, and it’s great because I can do much more in a day than I did before.

Third of all, I don’t require too much sleep and I never feel tired even if I deprive myself of sleep (however, that’s something that you should never do). I sleep 5 to 6 hours a night and I feel very energetic when I wake up. This is great in terms of productivity.

L.E.: I’ve updated my sleep protocol to more than 7 hours per night because I don’t want to disrupt my circadian rhythm.

Fourth, hunger and cravings are gone! For good!

When I was on high-carb nutrition, three hours after a meal I started feeling hungry. I always had cravings for sweets. I had to exhaust myself with cardio workouts to maintain a certain level of fitness.

In ketosis I never feel hungry because whenever my body has used the fat that I ate to create energy it switches to using my body fat for energy. Grehlin, which is the hunger regulating hormone, is not as active as in moderate to high-carb nutrition.

To illustrate: one day last December I fasted for more than a day just to see how my body performs under such conditions. To be honest, in the evening I felt slightly hungry but it was something that I could ignore if I didn’t focus on the sensation.

I also fasted when I was on high-carb nutrition and by 3 or 4 P.M. I felt like I wanted to kill someone for food.

Quit? Heck no!

People ask me when I will quit this type of nutrition. Right now I have no intention of doing so because the benefits are immense from all points of view.

Why would I quit keto if I eat chocolate (85% cocoa) every day? (ClicktoTweet)

Why would I quit it if I eat pancakes (made out of coconut flour) whenever I want?

Not to mention that my workout performances have been increased once I got keto-adapted. I will write about each of these benefits in detail in future posts.

If something that I’ve written in this short post is unclear to you or if you want more information on a certain topic, or if you just want to share your thoughts, please do so in either of the comment sections below and I will do my best to help you!


1. Stephen Phinney and Jeff Volek – The Art and Science of Low Carbohydrate Living

2. Eric Westman, Stephen Phinney and Jeff Volek – New Atkins for a New You

3. Klok MD, Jakobsdottir S, Drent ML – The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review.

Photo: here

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6 Responses to Upgraded Self – Benefits of Ketogenic Nutrition

  1. Jan Koch says:

    I can’t thank you enough for pointing me into the direction of ketogenic nutrition!

    While I’m following a slightly different model than you (I do refeed days for example), I can see similar results.

    I’m not tracking my stats as extensive as you are, but I definitely lost at least 2kg of fat in January! I didn’t increase my workouts, just played table tennis 2 – 3 times a week for 2.5 hours average.

    My legs, arms and shoulders where never that defined as they are now, I hope the belly is following soon 😉


    • Chris Chris says:

      Yes Jan, the belly is the place where the fat is stored first and it gets to be taken off last. However, ketogenic diets have shown to lead to fat loss preferably in the abdominal area, which is what I experienced as well.

      So, keep it on with the nutrition and limit the carbs as much as possible. If you work out as well, like table tennis (which is something we’ll do together one day), I’m sure the results will be visible even sooner!

  2. Chris says:

    Can you explain a bit more about the need too deplete muscle glycogen stores please? Surely if they are depleted you will have nothing left for any explosive exercise such as sprints?

    • Chris Chris says:


      So, to enter ketosis your body has to use most of the energy it has stored as carbohydrates (both in the liver and in the muscle as glycogen) while dramatically reducing the intake of carbohydrates.

      You may experience sluggish performances for the first two or three weeks as you entered ketosis. However, this goes away after you are keto-adapted (when your body has all the enzymes needed for the fat metabolism – this is when you’re fully optimized to fat burning).

      I actually felt that slight decrease in performance for about two weeks. It was not drastic decrease in performance, but a slight decrease. And it was during my kick-boxing training.

      I never felt sluggish in terms of weight lifting during those two weeks.

      Once keto-adapted, I actually improved performance in endurance training as well as in sprinting. I’m also slowly increasing performance in strength training.

      The reason for which you probably ask is that everybody has the same question: How can you perform good in terms of explosive exercise while on low carb?

      Actually, you can. The negative message that you cant is promoted because there werent too many athletes to stay enough time in ketosis to get keto-adapted.

      Hopefully, I’ve been helpful.

  3. KD says:

    Nice post…..do you have a good recipe or link for coconut flour pancakes??

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