I thought I’d give you some more insight into ketogenic eating.
It is suggested, to induce a ketogenic state, that you keep carbohydrates (carbs) below 20g total for the day. (Some say 50 but it varies individual to individual).
What I like about this sort of food plan is that you are not weighing or measuring but it does help to keep track & be aware of carbs amounts.
It makes sense to minimise use of high sugar carbs like potatoes, rice, pasta, etc as it really limits the amount you can eat & could easily get you out of ketosis.
From what I’ve read it’s suggested to have vegetables that grow above the ground, as they are lower in carbs. So spinach, lettuce, avocado, asparagus, cucumber, tomato, broccoli, peppers, cauliflower, Brussel sprouts, cabbage, courgette, aubergine are some of the lower carb suggested.
Surprisingly some of the vegetables grown within the ground appear to have much higher carb content.
Those in the first list typically are between 1-5 g carbs per 100g whereas the under the ground varieties 7-17g/100g. The latter are vegetables like potato, swede, sweet potato, parsnip, beetroot, onion etc.
Personal findings for this week are that hunger is not an issue, nor cravings! I’ve got to be honest that with a higher carb intake, my mind does tend to gravitate towards what the next meal is. My mind seems much more at peace with this & I’m not preoccupied- fascinating & amazing in equal measures!
It’s worth mentioning about fasting here too, as current thinking suggests that for some it can be really effective for health & fat loss. This might mean you narrow your window of eating i.e. late breakfast & early tea or only have 2 meals instead of 3 for example. I will be writing more on this as it’s great for some & then not for others!
I’ve tried this week to experiment with cutting down on portions to try & get optimal levels. Enough satiety, but inducing some change in body fat reduction. My overall weight is down another 2kg this week, which is actually a bit too much IMO, so I just need to monitor intake & adjust. I don’t want to lose valuable, calorie burning, muscle.
I have not exercised during this period to just get an idea of the diets affect alone, but I want to now bring in some training especially resistance based exercise to keep & improve muscle mass.
The exercise is the icing on the (low carb!) cake, so to speak, so it will be interesting to see how it works in combination, now I’m not feeling tired after the initial switch.
It is suggested to have no more than 1g/kg body weight of protein, of course the danger of too much protein is it could be converted to carbs in the body.
So there you go, week 3 complete and more science next week. I will talk more about fats & cholesterol in the next blog with some very interesting research developments!