I think that to be in line with your health and physical fitness goals you have to make sure that how you eat doesn’t prevent you to get there. You need to be able to fail-safe.
I also believe that eating optimization needs to be a lifetime intervention and not a diet where you feel deprived, fall off the wagon and gain everything back + interest.
I’ve written about the bio-chemical implications and how the bio-markers of hunger and appetite (leptin, ghrelin, etc) are expressed in different diets compared to a high-fat low carb diet. The ketogenic lifestyle prevents you from falling off the wagon, as long as you become keto-adapted. If you still crave high-carb foods, then you’re not keto-adapted (a process that could last for months and even years – depending on the subject).
Learn about the keto-adaptation process in Jeff Volek’s lectures on Youtube. One is here.
When I started this lifestyle intervention about a year ago, I decided it was something to last an indeterminate amount of time. It was a hard decision for me because I was shifting to a different macro-nutrient partitioning protocol.
Ever Changing Feeding Patterns
I was moving away from the binging Sundays where I’d be consuming tons of french fries, bakery goodies, and jars of Nutella up to the point of feeling sick. That was not something sustainable, but it was comfort food and it was extremely enjoyable. I wrote about the experience in my book.
Since sugar is extremely addictive, I needed a failsafe protocol. As I began the keto-nutrition, that protocol started taking shape.
What kept me in a constant state of ketosis (98% of the time) for almost a year was probably the keto friendly comfort food.
I shifted from low-carb(ish) (~150g of carbs on weekdays and extreme carb-loading on weekends) to daily ketosis and daily comfort food eating.
In the first few months of this protocol, I was eating twice a days and I was having 2 snacks (one snack after gym at noon and one snack in the evening – my daily binge).
I almost always change my approach to everything I do and this makes no exception for the way I eat. I hate routines, standards, and generalizations. I always try to optimize based on my daily activities and lifestyle so I would suggest you not trying to do what I do. I’m posting this as an example that it’s possible to live extremely happy, satisfied, and not deprived at all if you eat high-fat-very-low-carb.
Right now I eat once a day (in the morning) as I wake up. It’s high-fat-moderate-protein. I usually (but not limited to) have some of these (in different combinations): eggs, meat, coconut derived foods, bacon, organ meats, butter, leafy greens, yoghurt, and other very low carb vegetables.
A typical breakfast (main meal) is high-fat-moderate-protein-very-low-carb in the days I go to the gym (lifting) and high-fat-moderate-protein-very-low-carb the rest of the days.
To illustrate (when I lift):
Omelet (3 eggs) + bacon + greens
2 protein pancakes made from 2 eggs, 1 serving of whey protein and 1 oz of coconut milk
60g of berries and some heavy cream
30g mixed nuts (brazil nuts, peanuts, almonds)
To illustrate (when I don’t lift):
Same meal except for the protein pancakes.
Besides, when I don’t eat eggs, I replace them with red meat, pork, or organ meats. When I feel like a warrior, I’ll have everything on the same plate: meat + eggs + bacon.
That’s it. I finish eating around 7:30 – 8:00 A.M. (dishes cleaned too).
My current daily binge is around 3 P.M. After that, I don’t eat until the next morning which allows me to strategically do IF (intermittent fasting).
The higher-fat-moderate-protein main meal is so satiating that I don’t feel the need to eat at 3 P.M., but I do it because I enjoy doing it.
So how does my current daily binge look like? Okay, here goes:
1. 50g dark chocolate (7-8g of net carbs)
If there’s only one food that I’d have to choose to eat for the rest of my days, that’ll be dark choco.
2. 35g maturated (old, ripened) cheese (~60 days) – its flavor is very intense. (0.5g of net carbs per serving
I reduced dairy intake from approx. 150-200g a day because I found a good correlation between higher dairy intake and slower bowel movement (constipation).
3. 65-70g of mixed nuts. They are highly satisfying. (3-4g of net carbs)
4. 2-3 big tsp. of peanut butter. (2-3g of net carbs)
Along with the other benefits that I got from keto-adaptation, this daily binge protocol kept me from falling of the wagon (so far 🙂 ).
Over the past 2 months my daily caloric intake has been much under 2,000 kcals and the caloric deficit created from my TEE (total energy expenditure) was even higher due to my workout protocol, CT (cold thermogenesis), and thermogenesis from food (higher RMR – resting metabolic rate).
Let’s see where this goes. If you have a failsafe protocol or some strategy that keeps you off from devouring the fridge please share it in either of the comment sections below. What comfort food do you consume daily, if any? Let’s learn from each other.
1. Doug McGuff – Body by Science
2. Phinney and Volek – The Art and Science of Low Carbohydrate Living
3. Maria Emmerich – Keto-Adapted