What to eat in ketosis
I’d been lying to myself for years. I wasn’t in ketosis, and I didn’t understand why.
After doing a self experiment, the reason became clear – too many carbs.
Now, 1.5 months later, I’ve been in optimal ketosis for weeks. It feels great – way more energy and inspiration, and less hunger.
What do I eat to stay in ketosis?
The ketogenic-morning routine
Yesterday’s a good example of my ketogenic lifestyle.
As usual, I was wide awake by 06:10 am. For once I hadn’t slept well which was annoying, but what can you do.
I got dressed, and 15 minutes later I was at the Diet Doctor office. No one else was there. Nice, I would have my ketogenic-morning routine all to myself.
A few steps from the entrance, just past a bowl of fruit that I never touch, the caffeine master appeared. I elegantly grabbed a cup, placed it on the machine, and clicked the coffee button – all while walking.
As I entered the Diet Doctor workspace, I could hear the sound of crushing beans.
My desk is just by the door so dropping off my bag was quick. Seconds later I returned – the coffee was ready.
There’s a fridge right next to the caffeine master. We’ve asked those who manage it to not just buy crappy skim milk, but cream as well. I wasn’t disappointed – a 0.5 liter bottle of heavy whipping cream (40% fat) was there. I poured a healthy dose in (about 50 grams).
“Ahhh!”, I said loudly as I took the first sip. The day could begin.
What I ate yesterday
Until 5:30 pm, the only thing I ate was that coffee, water, another coffee with cream, and a macchiato at the airport (it has very little milk). Then, just before I started cooking, it was chocolate time.
The Hachez Premier Cru 88% chocolate, is superb. Not only is it delicious, it’s 61% fat and just 16% carbs. I ate a few pieces more than I normally do (around 10 grams in total, meaning about 1.5 grams of carbs) – totally awesome.1
For dinner, I made chicken liver with a little onion, some spinach, and lots of bacon, butter and sour cream. I added salt and pepper, and boiled a little broccoli as a side (about 100 grams). Delicious.
In the evening, I had about 150 grams of cheese, followed by raspberries with cream (around 10 and 100 grams respectively).
My ketones the next morning
1,8 mmol/L – optimal ketosis.
What do you eat in ketosis? Feel free to share in the comments below.
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Thus, I find myself going into and out of ketosis. I try to stay in, but minor amounts of carbs kick me out. Some days, I'm stunned when I get kicked out -- I can't determine why. Also, I only get high values of ketones if I fast for many days (at least 4) or if I eat mainly fat. If I eat protein, I don't get the high levels of ketones.
I personally don't find ketones to cause a smaller appetite or better moods or give me more energy. I find exogenous ketones to do that, but endogenous ketones do not.
And this is by no means unusual. I can start at night with ketones of 1.0, while fasting, and wake up with ketones of 0.4. That's normal for me, although I can fast and have ketones go up over night. The other issue is that measuring blood ketones is expensive, around $3 US dollars/test. If you want to measure your ketones twice a day for 7 days, that's $42, $160+/month. So, I try to measure infrequently, but if you measure infrequently, you're most likely out of ketosis, since any carbs = no ketosis.
A few grams of carbs (even from sugar) will not kick most people out from ketosis.
But, personally when I eat ketogenic (most of the time I don't) then I use this chocolate: http://www.lindt.co.uk/shop/media/catalog/product/cache/1/thumbnail/9...
meat and fat and many nutrients from
veggies are less bioavailable than those
found in meat. Also, many nutrients cannot
be metabolized without eating fat at the
same time. This should be emphasized more
on this website.
highest mmols I have had is .9 .Today 0.0 mmol.
I do have bullet proof coffees decaf though.But I fear that I may be having too much protein although I am using your plans.. Is it physically possible to increase fats and reduce protein..
If so which meals would you consider to be the highest fat ?
Thanks
For the next three days, I ate less than 20 grams of carbs by reducing my vegetable and cream intake, still keeping my protein intake below 60 grams.
Here’s what I ate on April 21st – the day before I was going to measure my ketones again:
– 100 grams of cream (3 g carbs)
– 60 grams of tomato sauce (2 g carbs)
– 150 grams of butter (1.5 g carbs)
– 2 eggs (1 g carbs)
– 100 grams of spinach (1 g carbs)
– 5 raspberries (1 g carb)
– 1 square (1 cm x 1 cm) of 86% chocolate (1 g carbs)
– 4 brazil nuts (0.5 g carbs)
– 200 grams of ground beef (0 g carbs)
– 2 cups of coffee = 0 g carbs
= 11 grams of digestible carbs.
Game on.