How to do KETO?

KETOGENIC DIET FACTS, NUTRITION PLANS, FEEDBACK

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"Low-carbohydrate, high-fat and ketogenic diets are increasingly adopted by athletes for body composition and sports performance enhancements. However, as yet, there is no consensus on their efficacy in improving performance. There is also no comprehensive literature on athletes’ experiences while undertaking this diet. The purpose of this pilot work was two-fold: i. to examine the effects of a non-calorie controlled ketogenic diet on body composition and performance outcomes of endurance athletes, and ii. to evaluate the athletes’ experiences of the ketogenic diet during the 10-week intervention." https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0180-0

The examples of the nutrition plan depends on the goal. Look for some example menues.

Table 2

Participants’ dietary data and macronutrient composition

Participant 1

(male)

Breakfast

½ cup granolaa, 150 ml coconut cream, 100 g mixed frozen berries, 30 ml coconut oil

Lunch

125 g smoked salmon, 2 egg muffinsb, 100 g avocado

Dinner

120 g fish cooked in 1 Tcolive oil, 80 g broccoli, ½ cup almonds, 50 g feta cheese

Other

2 X Coffee (60 ml cream)

Water

Energy 2450Cal; Net carbohydrate 24 g; Protein 103 g (1.4 g/kg); Fat 215 g

Participant 2

(female)

Breakfast

3 rashers bacon, 2 eggs scrambled in 1 T coconut cream

Lunch

Salad: spinach leaves, ¼ avocado, 30 g Gruyere cheese, 60 g salmon, spring onion, 1 T avocado oil, ½ cup sliced almonds

Dinner

100 g rump steak, salad (spinach, spring onion, pepper, carrot, desiccated coconut, 1 T pumpkin seeds), 2 tsp.dpesto

Other

40 g blue cheese; 180 ml red wine; herbal tea; water

Energy 1710Cal; Net carbohydrate 9 g; Protein 94 g (1.5 g/kg); Fat 128 g

Participant 3

(female)

Breakfast

½ cup granola, 125 ml coconut cream, 50 g mixed frozen berries

Lunch

1 egg muffin, 100 g avocado, dessert spoon peanut butter, square chocolate

Dinner

100 g pork straps, 70 g spinach, 1 cup cauliflower rice, 1 T butter square 85% dark chocolate 180 ml red wine

Other

Coffee, 100 ml soya milk; green tea; 1 strawberry; 20 g ham; 30 g almonds; water

Energy 1768Cal; Net carbohydrate 33 g; Protein 76 g (1.1 g/kg); Fat 131 g

Participant 4

(female)

Breakfast

½ cup granolaa, 150 ml Greek yoghurt, 50 g mixed frozen berries

Lunch

95 g tin tuna, avocado, cheese, 1 T olive oil

Dinner

100 g chicken with skin, 1 tsp. soy sauce, 1 cup cauliflower, 25 g leek, 50 g asparagus, 1 T butter

Other

30 g salami; ½ cup almonds; coffee, 150 ml milk; 100 ml coconut cream, water

Energy 1919Cal; Net carbohydrate 31 g; Protein 96 g (1.5 g/kg); Fat 154 g

Participant 5

(female)

Breakfast

2-egg omelette (spinach, mushroom) cooked in 2 tsp. butter

Lunch

Salad: 1 cup mesclun leaves, ½ avocado. 30 g feta cheese, 90 g chicken, 6 baby tomatoes, 50 g cucumber, 30 g celery, 2 T olive oil

Dinner

120 g fish, stir-fry vegetables (1 medium zuchini, 50 g broccoli, 5 mushrooms, ½ brown onion), cooked in 1 T olive oil

Snacks

100 ml coconut cream; 30 g almonds; water

Energy 1406Cal; Net carbohydrate 19 g; Protein 93 g (1.5 g/kg); Fat 103 g

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Some feedback founded:

 “It was embarrassing to the point where I just got to the point where you just don’t have any energy”. (weeks 1–5)

 “I got too tired and I got to the point where I might have had some big runs, 4 or 5 h runs and wake in the night before hand, worried about it. I’d think, how am I going to do that tomorrow… it’s going to be hard”. (weeks 1–5)

 “The lack of power, I just couldn’t get up the hill.” (weeks 6–10)

Negative symptoms (weeks 1–3)

 “I hadn’t been for 4 days and I was starting to get bound up”. (constipation).

 “One of the downsides is that I had cramps, massive cramps”.

 “I may have seemed a bit irritable for a while. People close to me realised I was down and I’m pretty good at hiding that but people picked it up”.

Enjoyment of this way of eating

 “It’s given me the freedom to eat the things that I stopped eating for a long time because I thought it was a no-no”.

 “Not feeling hungry has been amazing”. (X2)

 “Not being bothered about food, you know food doesn’t bother me anymore, as before I had a meal and 3 h later I’d feel irritable if I didn’t eat”.

 “It’s been fantastic for me having food I couldn’t for a long time and I really enjoy it, the flavour, for me the reason why I want to carry on with this way of eating is because I actually enjoy it, I enjoy it far more than my previous diet”.

Food regime boredom

 “Bored with the food regime, actually I’m back on fruit …”

 “…but I am starting to get sick of the diet plan”.

 “You can’t even free load in your veggies.”

Weight management

 “Being able to shed that 5 kg was definitely a benefit”.

 “The benefit now of me being able to understanding how to manage my weight, that’s been a real effect, actually that’s been for all of us”.

Feel better overall (well-being)

 “My skin hasn’t been this good since I can remember”.

 “My prostate, a million times better because I can sleep”.

 “The other thing I noticed is my tinnitus is a lot better, I can’t hear the ringing in my ears I used to have”.

 “Just general health - I just feel better, I need less sleep”.

 “I noticed that I didn’t fart for 2 months, no gas”.

 “Yes, no gas, that’s the same as me.”

 “I feel sharper mentally”.

 “Food used to dictate my moods, and now it doesn’t”.

 “Positive skin, I have a facial every 6 weeks, I didn’t tell the facial lady what I was doing and she said to me what’s happened to your skin? No extractions in the last 8 weeks, no blockages”.

According to all the facts above it must be individually approached to do KETO or not.

#diet #loseweight #ketogenic