If you missed the Week 0 introduction post, Lindsay and I are embarking on an experimental Ketogenic Diet for Strength Athletes. Clay is interested in body recomposition (decrease body fat) and Lindsay cares most about the reported increase in mental clarity.

I am writing a weekly journal to document our experiences in a quasi-scientific manner throughout the next 12 weeks. The intent of this 12-week journal is to share personal experience, resources, and observations for people looking to start a keto diet (and we will attempt to share the best academic articles along the way too).

Myths of a high-fat diet:

Since “coming out of the closet” and announcing our plans to both gym friends and social media friends, their response has been varied. In fact, it has ranged from “make sure you document everything, I’m really interested!” to “have fun pooping yourself… don’t trust a keto fart!”. So before going further into our plan, I wanted to share a few myths of a high-fat diet.

Myth: All those fats are going to raise your cholesterol and are bad for your heart!
Fact: “Foods have been condemned based on their cholesterol and saturated fat content, yet now, these two pillars of the diet-heart hypothesis have been questioned: dietary cholesterol is no longer thought to lead to adverse blood lipids, and the link between saturated fat and cardiovascular mortality has been challenged, in major review papers by top scientists in the field. If saturated fat and cholesterol do not cause disease, then there is no reason to avoid these foods. That doesn’t mean gorge on them. It just means: let them out of jail.” – Nina Teicholz, scientific journalist

Myth: How can eating 60% fat not make you fat?!
Fact: The human body is an amazing thing and it can adapt to a wide range of fuel sources. The challenge is optimizing those foods. Protein and fat are far more satiating than carbohydrates, so people eating animal foods are less likely to overeat. One of the possible explanations for the obesity epidemic is that when Americans shifted to eating more carbohydrates, these less-satiating foods left them hungry and more likely to overeat. The body can use fats as fuel and if calories are held in check and good fuel goes in, the body can run efficiently on a high fat diet. In fact, there is a direct correlation between the proliferation of the USDA food pyramid and the obesity and diebetes epedimic in the United States. And at the end of the day, it’s a surplus of calories that make you gain weight…not the fuel source.

Myth: You’re going to poop yourself!
Fact: Well… so far, everthing is ‘normal’.

Want to go deeper? Check out Nina Teicholz’s book The Big Fat Surprise. If you’re a podcast person (like me) listen to her interview on the Joe Rogan Experience. Finally, if you’re crunched for time, read some FAQs on her website.

Week 1 macronutrient ratios:

The breakdown of our macronutrient ratios is shown in the chart below. Our diet before was closer to 30% fats, 30% proteins, and 40% carbs. Obviously, this is a big change!

How did we figure out the ratios?

There were a couple factors that led to these macro ratios. Wanting to practice what we preach, we started with our own guidelines, as taught by Precision Nutrition.

Step 1: Daily protein intakes were fixed as it is a guideline we give to all athletes. Eat 1g/lbs bodyweight each day.
Step 2: Total daily calories were given by Precision Nutrition’s guideline ratios based on activity levels. We bumped Lindsay’s 10% because of her ridiculous metabolism (1400cal/day resting metabolic measured by InBody).
Step 3: Total carbs were set to 50g-75g as a recommendation for athletes from Ben Greenfield’s podcast. Because Lindsay’s somatotype (body type) is better suited for higher carbs, we gave her an additional 3% bump to start.
Step 4: Fats were the last thing to figure out since calories, protein and carbs were already calculated. I let Excel do it’s job and it gave us our daily fat intake.

After everything was calculated using our own approach, I wanted to balance it off an online resource. Ruled.me has a free Keto Calculator and it was very close to our numbers. If nothing else, that confirmed we are starting in the right direction.

Clay’s Observations: Week 1

1.  Not as hungry as I thought I would be from online research
2.  No drop in strength, however, I get tired easier during the workout. I need a longer rest between sets, especially at the end of the lift.
3.  On day 4 I started getting really thirsty and developed funny breath, a sign of ketosis
4.  Troubles falling asleep but once asleep I sleep well, not sure if it’s environmental or not

Lindsay’s Observations: Week 1

1.  No effect on workouts, numbers still strong, maybe even more energy
2.  No noticeable brain frog this week (Yay!)
3.  Lymphs a little swollen, not sure if I’m getting sick or if this is a response to diet
4.  Overall, I’m satisfied with food quantities and type

The Measurements: Week 1

The biggest disappointment in Week 1 is that our blood testing has proved unreliable. As I mentioned in the previous week, we are using a blood testing device similar to a glucose monitor. Theoretically, it should tell us if we made it to ketosis after the first 5-10 days and, if so, whether or not we are in a light, moderate or deep ketosis.

Unfortunately, besides providing the quality entertainment above, the readings have been all over the place and I don’t trust them. For week 2, I plan on getting a urine test and recalibrating the test device.

In the Week 2 post we’ll go a little deeper with the recipes and any modifications we’ve made from the first 7-10 days.