Privileged Metabolic State – 19.6% to 14.4% bodyfat in 2 Months [+Pics]

Ketogenic Fat-Loss - 2 Months

My Bad Version

I can’t believe I’m finally writing this. It’s been on my mind for over 8 weeks. Let’s start with a little personal history lesson.

Up until my early twenties I was the chubby kid taken over by bad habits. Smoking, drinking, eating extremely unhealthy and un-regularly…these were defining me. Pastries and potatoes were part of my daily rituals.

This is a picture of me from back then.

Fat Version

Three years ago, in 2010, I had some shift in my routines: I quit smoking, I started exercising more regularly and I started eating fewer refined carbohydrates (in the forms of bread, rice, and potatoes).

New Me

I was able to lose 30 pounds in a couple of months. I was exercising 5-6 times/week, doing jogging, biking, kickboxing, and soccer. I have gathered eating logs from back then (1 year of daily eating logs – I know, it’s kind of weird and crazy).

Initial Fat Loss

This whole time I was following this eating routine:

– 5-6 days/week eating the “right” foods (vegetables, fruits, limited dairy, meats, seeds and nuts)

– 1-2 days per week of binging (loading up with sweets and other refined carbohydrates until literally throwing up).

Many people do it and I was mastering it.

I didn’t feel I was limiting myself, because I was gathering all the cravings throughout the week and feasting on all of them on Sundays. I was able to maintain my weight for almost 3 years.

But, suddenly, at the beginning of 2013 my physical goals have started to change.

New Goals

I was the fit guy, and now I wanted to put on some muscles. I started following Tim Ferriss’ slow-carb diet where I was limiting the carbohydrates to as much as I could and I was loading on protein. I was able to put on some muscle, but some extra fat as well.

At the beginning of the September 2013, after a summer of low-carb — high-carb loading cycles, I weighted 73 kg (~180 pounds) and my abs were barely visible (as you can see in the first picture).

Since I am not the prodigy photographer and the first picture (from the top of the post) can be a bit blurry, here’s another shot from this summer:

Barely Visible Abs

That was the point when I decided I needed to make another change.

Welcome Ketones!

I was very frustrated because I always dreamed of having very little fat on my abs and all the efforts I put in did not pay off. I didn’t realize I wasn’t pushing the envelope as much as I should.

Thank you Tim Ferriss for your slow-carb diet! It was you and your blog that got me into reading about the Advantaged Metabolic State, a presentation made by Dr. Peter Attia. I was in the same situation because even though the long runs that I did every two days, the fat on my abs was still persistent.

Peter Attia discussed how he, as a marathon swimmer, was overweight and at the brink of the Metabolic Syndrome.

Metabolic Syndrome - Credit to oxfordjournals.org

He challenged his bad condition and wanted to determine its cause.

To spare you some time, it was sugar (in all its forms). Sugar is the cause of many of our health problems because sugar levels regulate Insulin secretion. And Insulin is the protector of Fat. When Insulin levels are high, all the fat you ingest ends up into fat storage because Insulin is busy working to reduce sugar levels. Now, let me illustrate.

When we eat, we ingest three macronutrients: fats, proteins, and carbohydrates. We use carbohydrates (sugar) as our major source of energy because almost all the cells in our body are adapted to using them.

Carbohydrates are broken down into glucose (the major source of energy).

Fats are broken down into fatty acids and glycerol.

Proteins are broken down into amino-acids.

Our bodies do not make a distinction between bread, pasta, potatoes, sweets, and other refined carbohydrates. It can only see glucose (as they all end up in your body as glucose).

Our metabolism can use either glucose or fats to create energy (*and sometimes proteins, but not directly). By default we use glucose to produce energy.

~~~~~~

Example:

As I start a workout, my body predominantly burns glucose and a small percentage of fat. The human body can only store up to 2,000 calories (kcal) in the form of glucose, while the fat storage is extremely large compared to that (a lean adult 1.8 meters tall can have roughly 40,000 calories (kcal) in his body, stored as fat). So you can see the difference.

Most of us burn calories from glucose, while very little calories are burned from fat on a normal metabolism.

And we’d want to access that 40,000 kcals reserve. Stick with me and you’ll find out how.

1 big pizza and some French fries (which are carbohydrates => turn into glucose) and your glucose storage is full. If you are not burning it, you’re saving it. This means that the excess glucose you’re not using for fuel is turned into body fat.

I talked about 2,000 kcal in the form of glucose, but I need to mention that:

1g carbohydrate = 4 kcal

1g protein = 4 kcal

1g fat = 9 kcal

It is very difficult to burn fat if you are on a normal diet because carbohydrates are all over the place. In the fruits that you eat, in the bread that you eat (even thought it may be whole wheat), in the rice you eat (even though it’s brown). So, it’s not easy to access your fat storage for energy creation.

~~~~~

As I viewed Dr. Attia’s presentation, I got intrigued and I wanted to do a little more research. I followed his work and learned about ketogenic diets. I will not use the word diet in this article anymore (I hate it). I will replace it with lifestyle.

So, a ketogenic lifestyle refers to radically shifting your metabolism to fat burning mode, where the predominant fuel comes from fat (more than 90% of energy provided).

To achieve this state, you have to drastically reduce the daily carbohydrate (sugar) intake to less than 30g of net carbohydrate per day.

95% of those who do this will start burning fat.

Before jumping into the routine, I wanted to find out more about this lifestyle. So, Dr. Attia introduced me to other experts and pioneers within this field. I began listening to lectures, seminars, and presentations of Dr. Steve Phinney and Dr. Jeff Volek, Dr. Eric Westman from Duke University, Dr. Thomas Dayspring, Gary Taubes, and several other big names who are associated with “fat burning”.

I learned as much as I could about the ketogenic lifestyle. And there I was, ready to start my journey.

The Two-Months Experiment

I could anticipate what was about to happen so I did some medical examinations and a DXA scan to set some starting points, which I would later compare with the end results.

Once again, to get into the fat burning mode you have to reduce the carbohydrate intake to less than 30g of net carbohydrates per day.

~~~~~

How do you know your on the right track?

You can either use a blood ketone measure (which measures beta-hydroxybutyrate blood levels), or you can use a traditional and cheaper method, the urine ketone tests (which measure the ketone levels in your urine).

Ketones are created from fat in your liver and they serve as fuel, one of the alternative fuel sources to glucose. Ketones can take the form of: acetone, aceto-acetate, and beta-hydroxibutirate.

Almost all the cells in your body can adapt to using ketones as fuel. Your brain can do it too.

So if you are in ketosis, your brain does not operate on sugar, but on fat derived compounds. Pretty neet, huh?

And fat is more protective to your brain than sugar. See ketogenic diets in treating and preventing degenerative diseases like Alzheimer and Parkinson. They are also extremely efficient in reducing to eliminating seizures.

Some of the cells from your body like the retina and the nephron (kidney cell) cannot use fat for fuel. But even if you’re in ketosis, you still have sugar in your blood. Your body can produce it on its own, through the process of gluconeogensis. This is how those types of cells are being provided with their fuel.

If the ketone levels are above 0.5 mmol/L, you are in nutritional ketosis (the fat burning state).

The optimal level of ketones in your body is somewhere between 3 to 5 mmol/L, as per the experts say.

~~~~~~~

I got myself some urine ketone tests and after three days into the routine (limiting carbohydrate intake), the tests were certifying that I was in ketosis.

Urine Ketone Strip Test

The Keto Menu

What does this mean in terms of food?

It means that you have to eat much more fat and way less carbohydrates (avoid all refined carbohydrates).

You have to go 60-80% fat, 15-35% protein, and ~5% carbohydrates of the total amount of calories.

I started eating more cheese, red meat, peanut butter, salted peanuts, coconut flakes, coconut milk, olives, butter, avocados, etc.

In terms of carbohydrates, I only ate limited amounts of “good” carbohydrates, such as: broccoli, kale, Brussels sprouts, and several other leafy green vegetables, limited amounts of tomatoes, cucumber, and peppers.

No fruits (besides lemons and grapefruits), no wheat, no corn, no sweets, no rice, no starches.

This is what I was eating on most of the days:

1. First meal – 100g of salted peanuts, 50g cheese

2. Snack – 1 avocado mixed with some unsalted cheese and squeezed lemon + stevia (sweetener). It’s amazing. Try it!

3. Second meal – 100-150g of broccoli (or some leafy greens) + meat (pork) + 50g cheese + cabbage salad with dressing (oil+vinegar+salt+pepper).

4. Second snack – half of a dark chocolate 85% cocoa – Auchan (~50g), 2-3 tablespoons peanut butter (low carb), 50g cheese.

*1 pound = ~450 g

The total caloric intake in the first few weeks was somewhere between 2,500 – 3,500 kcal/day. I reduced the amount of calories ingested in the subsequent weeks mostly because hunger and cravings disappeared. In the last 4 weeks of the experiment I ate 1,500 – 2,200 kcal/day.

Throughout the whole experiment I exercised much less than I was used to: roughly 2 times per week for about 1 hour each session (either gym, kick-boxing, or jogging).

During the first 2-3 weeks I had some protein bars, but I have given up on them because they were containing too much sugar. However, consuming them didn’t kick me out of ketosis. I usually had them at noon after coming back from the gym.

In terms of supplements, I’d taken an energyzer throughout the whole time, right before gym: It’s called C4.

I had also taken whey protein isolate which has almost 0 grams of carbohydrates (after gym) and some glutamine. I had also taken Omega 3 supplements throughout the whole time. I still do. Read more about it in Ketone Power.

Note: these supplements are really not necessary, but I did take them as I wanted to increase my lifting performances. Omega 3 should be part of each person’s stack.

Some of you know while others don’t know that carbohydrates need several grams of water when inside our bodies, while fats are insoluble in water. This means that you won’t feel the need to drink as much water after a high fat meal as you are after a high carb meal.

However, to be in balance, you need to drink decent amounts of water throughout the day.

Positive Changes

One thing that I observed as I was following this lifestyle was the fact that I wasn’t that hungry anymore*. My cravings were reduced to minimum. If it weren’t for the routine (habit) of eating, I would eat as much as two meals per day.

*Studies show that grehlin, the hunger regulating hormone is less secreted while in ketosis.

Even though I don’t eat the whole day, I don’t feel like killing someone for food, like I did on a normal diet.

There was 1 day when I didn’t eat until the other day. I only drank water and supplemented with some salt (in the form of broth). I wanted to experiment how fasting works in ketosis.

I had to supplement with salt because on a ketogenic lifestyle, salt is excreted by the body because the body does not need to retain water, like it does on a moderate to high-carbohydrate diet. But to be in balance, you need to supplement with 3-4 grams of salt/day.

That’s something you’ll never hear from your doctor. Eat high fat and eat more salt.

The fat loss process was slow but continuous. In the first 2-3 weeks I lost about 2kg (~5 pounds – mostly probably water) while the following weeks, the process slowed down but it never stopped. I’m still loosing weight (fat).

You can see it on my DXA scans below that my body fat percentage went from 19.6% to 14.4%.

DXA Scan October 10, 2013 - 19.6% Bodyfat

DXA Scan - December 11, 2013 - 14.4% Bodyfat

I lost ~400g (~1 pound) of fat from both of my arms. I lost ~190g of lean mass from my left arm and ~50g of lean mass from my right arm.

I lost ~2kg (~5 pounds) of fat from my trunk and gained ~300g of lean mass.

I lost ~500g of fat from my left leg and I didn’t lose any lean mass. I lost ~800g of fat from my right leg and I gained ~100g of lean mass.

Most of the fat was lost in the abdominal area, which is what I really wanted. My abs could now say hello to the world.

Hello World

In total, I lost 4.2kg (~10 pounds) of fat and I gained ~100g of lean mass, all while eating 60-70% fat out of the total caloric intake.

Now here are my blood tests:

The first test was taken on 19.09.2013 (2-3 weeks before starting ketosis) and the second one was taken on 12.12.2013, a few days ago.

Test Name

Value 19.09.13

Value 12.12.13

Unit

Reference

Glucose (serum)

67

71

mg/dL

70-115

Total Calcium

9.64

9.15

mg/dL

8.8 – 10.2

Triglycerides

40

74

mg/dL

< 150

Total Cholesterol

162

217

mg/dL

< 200

HDL

-*

77.7

mg/dL

> 35

LDL

-*

124

mg/dL

< 130

Creatinine (serum)

1.1

1.3

mg/dL

0.6 – 1.3

Urea

24

32

mg/dL

17 – 43

Uric Acid

4.75

7.37

mg/dL

3.6 – 8.2

TGO

22

26

U/L

< 38

TGP

12

18

U/L

< 41

Leucocytes

5370

4890

/mm3

4000 – 10000

Lymphocytes

42.3

54.1

%

20 – 40

Monocytes

10.1

11.6

%

3 – 12

Neutrophils

41.4

31.8

%

50 – 70

Basophils

1.1

0.0

%

0 – 1

Eosinophils

5.1

2.5

%

0.5 – 5

Erythrocytes

5.13

4.82

mil./mm3

3.5 – 5.5

Hemoglobin

16.1

15.1

g/dL

11 – 16

Platelets

227

224

ths./mm3

100 – 300

C Reactive Protein

<6

<6

mg/L

0 – 6

VSH

3

2

mm/hr

2 – 10

* I wasn’t wise enough to measure HDL and LDL Cholesterol levels when I had my first blood sampling. It’s because I didn’t know so much about Cholesterol back then. But I did it here.

Even if my total cholesterol levels have increased, you can see that my HDL Cholesterol is within limits, as well as the LDL Cholesterol. So, I have no worries about Cholesterol.

Triglyceride levels have increased but they are way below the worrying point.

One thing that I want for the future is to have my LDL tweaked a little bit. I want to lower it and I’m gonna do some research on this matter.

As you can see, both the lymphocytes and neutrophils are out of the normal range. I’m not worried but if the situation persists when I do my next blood test, I will see what could be the cause of this fact. I’m suspecting that C4 (the energyzer) can be the culprit, but still: it needs further research.

The bottom line is that I feel great!

Throughout these past 8 weeks I have increased my lifting performance, as well as my cardio performance. I don’t feel exhausted after gym and I’m not thirsty even if I sweat a lot.

I don’t exercise as often as I did before ketosis.

The level of energy throughout the day is constant, and my mental clarity has sky rocketed. When I wasn’t in ketosis and was following a normalish diet, I was feeling sleepy after each meal, and often I had a 30 minutes to 1 hour power nap in the afternoon.

That’s gone for good.

I wake up at 7:30 in the morning and go to sleep at 2:30 at night. Between these intervals, my mind is always sharp. I’m focused and very energetic.

It’s like you’re in a kind of physical and mental superior state following this lifestyle.

I didn’t experience any keto-flu or bad breath.

Ketoflu is associated with negative side effects when lowering carbohydrate intake and moving into ketosis. I didn’t have it probably because I was on a low carbohydrate diet right before shifting to ketosis.

One thing that motivated me most was that I was eating 50g dark chocolate (85% cocoa) almost every day.

Chocolate, peanut butter, and cheese have been my allies. If I have them, f*ck all other sweets and bagels in the world. I don’t need them.

I can say that I didn’t feel like limiting myself on something.

I even drank alcohol (unsweetened alcohol, such as cognac and whisky) with diet soda. What I can say is that the effect is more powerful and you need little amounts of alcohol to start feeling, uhm…happy.

I wanted to see how long it will take after having a drink for my body to return to ketosis, because when you drink alcohol your body focuses into getting rid of it and all other metabolic processes are slowed-down or stopped. I also wrote more about my experience with alcohol in ketosis in Ketone Power (see below).

It happened very quick as I used a ketone urine test strip to measure my urine ketones after 2 hours of having 100ml (3 oz) of whisky. I was at the lower limit of ketosis (0.5 mmol/L).

I took 400+ photos and I logged everything that entered to my mouth for the past two months. This is big data that I will later analyze.

I just had my first pancakes today. They were made out of coconut flour (very low in carbohydrates), eggs and some water. They were stupendous, to say the least. Another alternative to keto-friendly pancakes is here.

Conclusions

Now I know for sure that this is my new lifestyle.

If you want to try this out and you are very disoriented, I’m here to provide you with my humble experience and I will do my best into guiding you, as per my level of expertise. Also, I was thinking about writing a small guide of ~50 pages that will deal with all aspects of my experience and the ups and downs of the ketogenic lifestyle. I want to know if it would be worth the effort.

Would you guys think you’ll read it if I’m dedicating my time to writing it?

L.E. (later edit): The small guide turned into the 200 page book Ketone Power.

Any questions and concerns you have, I am here to help. So hit me with your comments in either of the sections below.

 

My wonderful mentors:

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

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

3. Dr. Eric Westman, Dr. Stephen Phinney and Dr. Jeff Volek – New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great

4. Gary Taubes – Why we Get Fat

5. Gary Taubes – Good Calories, Bad Calories

6. Tim Ferriss – The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

 

Videos and Lectures:

1. Peter Attia MD – An Advantaged Metabolic State – Human Performance, Resilience & Health

2. Dr. Stephen Phinney – The Art and Science of Nutritional Ketosis

3. JumpstartMD – Full Interview with DRs Stephen Phinney & Jeff Volek

4. Diet Doctor – Very Low Carb Performance

5. Low Protein vs Low Carb – T Collin Campbell vs Eric Westman

6. Dr. Eric Westman – Duke University New Atkins Ketogenic Diet for Weight Loss and Health

7. Diet Doctor – Why we get fat – with Gary Taubes

8. Michael Andreula – Lipids: Deeper Look with Dr. Tara Dall and Dr. Dayspring

 

Other References:

1. Ketosis and appetite-mediating nutrients and hormones after weight loss.

2. Dietary Treatment of Epilepsy: Rebirth of an Ancient Treatment.

3. The Ketogenic Diet as a Treatment Paradigm for Diverse Neurological Disorders.

4. Neuroprotective and disease-modifying effects of the Ketogenic Diet.

Get on The List
Find out more about Ketone Power
More on T-(Rx)
More on Periodic Fasting

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Comments

comments

22 Responses to Privileged Metabolic State – 19.6% to 14.4% bodyfat in 2 Months [+Pics]

  1. mike says:

    I will be reading this in detail tonight. I cannot thank you enough for keeping food logs and sharing your tests, charts and story in detail. I hope one day to write the same blog when I succeed.

    I too had my head turned around by Peter Attia’s N=1 project. It went against everything we have been told to do and eat. I now have seen so much information in this last year that I cannot ignore it.

    I had great success losing weight when I went vegan. But that is because I ate virtually ZERO processed foods. Higher fat from nuts, fructose from fruit etc. but it worked. I was not doing strength training and I feel I lost muscle and fat and now years later I am paying the price with higher BF%’s.

    I have been doing HIT weight training for 1.5 years and have gained strength. Now I am adding the cyclical ketogenic LIFESTYLE which WILL burn my fat off.

    You caught your problems early. I think that has done you a world of good and made it easier.

    Thanks again.

  2. Chris Chris says:

    Okay Mike, let me know what you think after you get through the whole article.

    Also, let me know what’s your starting point in terms of body composition, maybe I can help you with some advices.

    • Mike says:

      Follow up: Feb. 8 2014 – 58 days using a CKD – plan to go 180 days before breaking for 30 days and resuming.

      I began at 45 years old 38.8% body fat per Dexa scan and 225 pounds. In other words – totally opposite of you.

      I use a CKD, Cyclical Ketogenic Diet (see Carb Nite Solution) – I slam carbs, including some junk food, once a week, for 7 hours at night. The other 6.5 days, the only carbs I eat are leafy greens and vegetables.

      The once a week carb refeed is supposed to help keep thyroid, testosterone and other important hormones from down regulating due to long term ketosis. This is the debate around low carb and ketogenic diets long term.

      I am tracking with three home devices. Weight today is 212 pounds and fat loss is tracking higher than weight, somewhere into 15-18 pounds, depending on which device I believe.

      Follow up Dexa scan mid March will solidify my numbers and “hopefully” show some of that mismatch as muscle or lean mass gain. If I am losing “some” lean mass but able to keep losing 2 pounds of fat per week, I will gladly accept the trade off. This diet is supposed to save lean mass up to 90%.

      Yes, I am calorie restricted, averaging 1900-2000 per day, never hungry, amazingly alert and seldom tired in the afternoons. No after lunch crash. Getting full 8 hours sleep, walking occasionally very reasonably, 30 minutes, not breathing heavy.

      My blood sugars are slightly elevated, which can happen on this type of diet. (see Chris Kresser) I am eating 65-70% fat, about 90-110 grams protein (25%) and generally under 20 grams of net carbs after fiber.

      Due to the mental clarity and the hunger blunting, this is probably the best dieting solution I have tried so far.

      I eat mainly whole food and try to limit processed foods.

      Eggs, Chicken, Fish, Beef, Pork – including fast food and grass fed Organic eggs from the local farm.
      Vegetables – fresh and frozen
      Kale, Spinach and romaine greens.
      Occasionally berries
      Nuts – in limited amounts
      Lunch meat – in limited amounts
      Cheeses – in limited amounts
      Milk – very limited only on reefed night
      General Multivitamin
      Carlsons fish oil – 3 tsp daily (5gms)
      Coconut oil – 3-5 tsp daily
      Grass fed (Kerrygold) and conventional butter in large amounts
      Olives

      • Chris Chris says:

        Mike, you’re doing a very detailed and insightful approach to your experiment. This is valuable information! Thank you.

        With respect to hormone down regulation in long-term ketosis, that’s also a remaining myth. The data that shows no negative changes in hormonal levels is out there. It’s just that people dont want to see it. In fact, Volek conducted a study in which it shows how testosterone levels can be elevated during ketosis (compared to a glucose dependent metabolism), which can positively impact the levels of other hormones.

        Here’s a study that shows that hormone levels are not negatively impacted by ketosis:
        http://onlinelibrary.wiley.com/doi/10.1038/oby.2004.276/full

        Also, keep tracking what you’re doing. I’m doing the same and in late March, beginning of April I’m gonna do another DXA just to see how things have changed.

        Do you gain weight after your carb-loading periods?

  3. mike says:

    Also to clarify, you need to measure blood ketones not urine. Over time your body stops purging so many ketones through urine. My first two blood ketone test at home were .3 and then 1.5. 1.5mm and up is the sweet spot, out to about 3.0mm. Some still have success without getting into the higher levels.

    Peter has confirmed we do not need to go full on Ketosis to reap great benefit from processed carb restriction. However, I am going full on Keto. I got a DEXA scan when I began and will follow up in 3 months.

    I noticed your Uric acid and some other levels are also up. I suppose you will have to watch and see over time if this normalizes. I know Volek and Phiney said the ketones compete with uric acid in elimination.

    • Chris Chris says:

      Mike, I’ll keep on with the lifestyle at least until March 2014, trying to tweak it a bit in terms of proteins and leefy greens. Then, I’ll check to see what the blood tests show. I think it can be biased or impacted by C4 supplement or possibly by green tea extract. I’m not sure.

      I know that ketone strips are not that accurate. However, so far I could not see them not showing results whenever I thought I was in ketosis. I wasnt able to purchase a blood ketone meter but I may do that in the near future, as I’m almost out of ketone strips.

      Personally, I was on a low carb diet (with carb loading sessions) before the keto lifestyle and I cannot overemphasize that you should go full keto.

      The benefits are extreme! Mental clarity, great and constant energy, less muscle fatigue after gym or hard training, no stomach problems! It’s great!

  4. mike says:

    I see that you began by eating plenty of calories. Dave Asprey and Peter Attia have both experimented with 4000 to 5000 calories at 75% or more fat with no weight gain! To this extent calories truly are a myth.
    Dave Asprey did it as a test to see how much weight he would gain…instead he did it long tern and GREW a six pack? Go figure.

    Based on their experiments I am starting to believe overconsumption of fat calories will actually boost the resting metabolic rate. I believe Sam Feltham has also proved this at his doctors office or with REE/C02 type tests.

    I am also finding it hard to eat more calories. By day two my insatiable hunger was at peace. I almost do not care when I eat or if I eat now. It is simply amazing and the most motivating factor involved.

    I am doing “Carb Nite” which is very similar to what you did on your plan. I get 6-8 hours once a week to blast carbs in to keep T3 and T4 up and other hormones like testosterone at normal levels.

    I have mainly avoided the dark chocolate, lemon and other treats. It sounds like I can “maybe” use some lemon in my tea and do the PB and Choco thing a bit?

    • Chris Chris says:

      Come to think of it, eating 5000 calories (75% fat) somehow discourages me as I want to gain some lean muscle.
      What do you think it would the approach for gaining muscle under ketosis. I’m just starting to research this issue.

      Yes, I actually know from Phinney and Volek that BMR increases in ketosis. They say that it increases with 300-500 kcal, but Asprey proves it can increase even more. However, it’s an n=1 research. I’d like to go deeper on that.

      Yes, I also find hard eating more calories too. I can go day full without eating and don’t feel hunger. Whenever I have some urgent issues to attend for an entire day, I forget about eating. That cannot be said with respect to a normal diet.

      I dont know much about carbnite, but we both know research has proven we dont need carbs. We could simply live with fat and protein, as Gary Taubes discusses about some tribes he researched. However, I think that up to 10% carbs from total calories is very enjoyable and keeps you in ketosis. Carb loading is not necessary as you can keep all your hormone levels normal through different ways. Weight lifting ftw!

      Well, since it’s hard to add up calories, you’d definitely try dark chocolate (find the very low carb ones) and peanut butter (vlc as well). Eating chocolate every day is crazy!!!

      • Mike says:

        Any type of progressive resistance training will gain lean mass. Jeff Volek has a video on youtube showing solid fat loss and solid muscle gains in 12 weeks with athletes. I believe it was his Low Carb cruise lecture.

        I use an intense 15 minute protocol once a week. That is all that is needed to grow muscle. (Body By Science) Bodyweight and gymnastic moves are also excellent, provided you are gradually increasing the resistance.

        A ketogenic diet spares muscle loss and spares protein. Average intakes of protein 75-100 g a day should provide enough to build muscle.

  5. […] 2014 probiere ich die ketogene Ernährung aus. Ein Freund von mir hat damit gute Ergebnisse erzielt und mich inspiriert, es selbst zu […]

  6. Evan Jay says:

    Hey Chris,

    Came across your post on Attia’s fb page…great stuff you got here. I have virtually all of the same research you’ve got here, strange to come across someone with the same mentors as myself.

    In regards to your LDL-c, Dr. Peter Attia has a 10 part series on his blog (www.eatingacademy.com) in which he discusses the inaccuracy of an LDL-c blood test. Would love to see your LDL-p results!

    In regards to lifting in ketosis for muscle hypertrophy..that is a topic I am extremely interested in personally. While I am no expert, I have come to the understanding that hypertrophy in a state of ketosis is probably only attainable to unnoticeable levels for two basic reasons. First, consuming too much protein (ie >150g) can kick you out of ketosis due to the gluconeogenesis and insulin release. Second, as far as I understand, without insulin our protein synthesis is somewhat limited. I know growth hormone’s role but assuming the levels are unchanged and we are just reducing insulin release…I can only picture a decrease in the level of protein synthesis.

    My biggest question to date is: Is it possible to time your protein intake to stimulate insulin post workout STRICKLY for protein synthesis while maintaining a ketotic state of metabolism throughout the body?

    Keep up the good work!

    -Evan

    • Chris Chris says:

      Evan, thanks for stopping by!

      I’d like to argue that protein management is very different in ketosis. You don’t need too much protein to maintain your lean mass, while you can increase this mass while being ketotic.

      Let’s take the hormonal path. I know there are three major hormones responsible with muscle growth: it’s testosterone, the growth hormone, and IGF-1 (Insulin like growth factor). They are interconnected with each other.

      If your testosterone levels are high enough, it would influence the levels of the other two hormones (growth hormone and IGF-1), as their levels would increase as well.

      If you put enough “good” stress on your brain, it will decide to send a signal to your testicles to increase the production of testosterone, which in relationship to the other two hormones and decent protein intake will lead to muscle growth.

      And how do you put stress you brain? By lifting weights.

      Here’s some reference that I find useful:
      http://caloriesproper.com/?p=4052

      Let me know what you think!

  7. Elisabeth Jensen says:

    Thanks u had wonderful results..im 4weeks into ketosis, but i havent had the results as u…still watinng to loose fat…interesting ur website

  8. Sharon E. says:

    Hello. I decided to follow this lifestyle of eating. I am on day 18. I’m not sure what I’m doing wrong, but I’ve not been able to get into Ketosis. I’m getting very frustrated…I’ve eliminated almost everything other then eggs, meat, a bit of cheese ( 2 oz.), coffee with 2-3 tbsp heavy whipping cream and using butter, coconut & olive oil to cook with. I’ll eat pork skins for snack. That’s it. What could I possibly be doing wrong? Is it possible this way of eating isn’t right for everyone? Help would be greatly appreciated. Thanks!

    • Chris Chris says:

      Hey Sharon, thanks for stopping by. please let me know how do you actually measure your ketone levels? Is it through blood test strips or through urine tests?

    • Mike says:

      Sharon,

      How are you measuring ketosis? Urine sticks are not reliable. Get a blood meter and ketone sticks, which are $2 per stick.

      Try this.

      Skip breakfast.

      Have coffee black or with two tablespoons heavy cream, or coconut oil or unsalted butter mixed in. This will allow overnight fat burning to continue. Also, coffee beans have a hunger blunting chemical.

      If you have the time, or feel hunger and mentally “need” breakfast, push back breakfast at least 3 hours after waking up.

      Have a lunch, small salad with protein and 1/2 avocado, a little olive oil and vinegar and finish up with 1 tablespoon of coconut oil and 1 of Carlsons lemon fish oil.

      Have a larger dinner, protein reasonable, veges covered in butter and plenty of salt. Liberally use butter. Follow up with fish oil and coconut oil again.

      If you need snacks, have 1 oz of nuts, or olives, or salami.

      Start there, measure ketones correctly – stop all diet drinks and cut back the dairy as a test.

  9. Lindsey says:

    You are amazing! I just start Ketao diet and I have some problems. Did you count and limit the total calories intake? Will you eat before bed if you feel hungry? Thank you for your patience.

    • Chris Chris says:

      Yes, I quantify everything I put into my mouth. I personally use cronometer.com I usually consume 1600-1800 kcals per day It is easy for me to stay in this range because I do intermittent fasting 18/6. I only eat in a 6 hour window each day. I am never hungry, and I wouldnt eat before bed. Im not sure how my specific situation be relevant to you, but I hope this helps.

      • Lindsey says:

        You are really helpful. I didn’t limit or count calories before, but now I will start to do it. Thanks again. Happy holiday!

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