Today will conclude my first week on the keto diet. Here is my progress:
- I’ve stayed nearly 100% with the diets protocols (more on that below).
- I feel good. I’m not seeing any ill effects.
- I started the diet weighing 232.8 pounds. This morning I weighed 223.2 pounds. Great, right? Don’t get too excited. This year I’ve been maintaining my weight between 220 and 230 pounds. On average (guessing), I weighed 227 pounds. I likely lost some fat (this week). I’m probably also down water weight. And the timing of certain “movements” play a big role. When I weighed in on day-1, it had been a few days since my prior “movement”. Yesterday, I had a good sized “movement”. That itself created a 2 to 5 pound shift … Enough on movements.
- I expect that by the end of week 2, I’ll be below 220 pounds. And it will be easy progress to just below 215 pounds. After that, it will be a block and tackle ground game (slow) to get to 185 pounds.
What is the keto diet? It starts with the Paleo Diet
- I view keto as a stricter version of Paleo. That’s how I came across it and why the keto diet resonated.
- I’m well versed on the Paleo diet. It works well for me.
- It’s allowed me to change my diet habits for the better. However, I’m not as strict as I should be. Here are a couple of examples:
- Good: I don’t have cereal, milk and juice for breakfast anymore – no exceptions and no desire to make exceptions.
- Not so good: I eat bread several times per week.
- While I was refreshing my knowledge of the Paleo diet, I ran across this book, which I purchased and read.
- The book is “Paleo compliant”.
- It offers a 21 day reset (reboot) plan. I’m going to follow it. Why?
- It’s a good plan.
- It is a simple plan, that I can execute against and track my progress.
- Keto diet is known for being a low carb diet, where the body produces ketones in the liver to be used as energy.
- Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream by taking it around the body. When you eat something high in carbs, your body will produce glucose and insulin.
- Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates.
- Our bodies are adaptive to what you put into it. When you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis.
- More specifically, the keto reset diet limits carbs to less than 50 grams per day. It suggest 0.7 grams of protein per pound of lean body mass per day. I figure that I have about 160 pounds of lean body mass. My protein intake will be between 100 and 125 grams per day.
21 day reset plan
- Instead of easing into the keto diet, the book suggests a 21 day plan.
- The book suggests all kinds of “appropriate” foods and meal plans. I wasn’t organized enough to follow the meal plan week 1. I will be more organized week 2. Primarily, I’ll focus less on following the meal plan. I’ll follow the rules (on carbohydrate and protein intake) and increasing the diversity of (“appropriate”) foods I eat.
- I’ll post more on the “appropriate” foods later. And discuss my choices. I need to get to my spin class. Out