Ketogenic Diet - Personal Experience

Yeah I do it mainly morning middle of day and night but I do not write it down. I only record the Friday morning weight to stay consistent. I will become more important to record when I transition out of this first stage to maintain when I reach the weight zone I want to remain in.

Good luck!
 
HOOPS

Played hoops for 1 hour 15 minutes. No one was waiting so 5 v. 5 non stop. Funny watching most of the guys take a quick seat for a minute in between games while me and a guy one year older than me and in good shape were ready to jump into the next one.

I keep repeating energy levels but again this is a ketogenic diet with a calorie restriction and I really felt great today running. I force myself to sprint on break aways and get back on D to add some nice HIIT elements and keep me running and I only got winded occasionally but got my wind back after a short "rest"

Truly feel like a new engine running out there with more energy and less weight. Not an ounce of joint pain in the knee (mild swelling but from wear and tear but now without any lingering pain). Used to walk around stiff after soccer or hoops running hard but played indoor soccer last night and hoops today after yesterday afternoon lifting.

Loving the new energy and lookng forward to more weight loss.
 
June 8th weigh in

227lbs.

BF% about 22% (Tanita scales have small margin of error)

Lost total of 17lbs. since start on 5/10/18, about 1 month.

Yesterday birthday party with pizza and cake, had 0% desire to even eat that stuff though I was hungry. Tastes and cravings truly changed.
 
Interesting study on keto diets and athletic training. Several studies show that the body's glycogen stores are equivalent in long-term keto adapted athletes versus those that carb load. Theory is that when ketones are produced from separating the 3 fatty acids from the glycerol backbone, the glycerol is synthesized into glucose/glycogen.

"Compared to highly trained ultra-endurance athletes consuming [a High Carb] diet, long-term keto-adaptation results in extraordinarily high rates of fat oxidation, whereas muscle glycogen utilization and repletion patterns during and after a 3hour run are similar."


https://www.sciencedirect.com/science/article/pii/S0026049515003340
https://www.ncbi.nlm.nih.gov/pubmed/26892521
 
Was dragging a bit the last few days since Thursday but realized I had been getting less than 7 hours sleep. Sunday night played outdoor soccer in the heat at night and had pretty good energy and no soreness. Monday night had indoor game at 9PM in a facility that has no A/C, just fans and it was up to 93 degrees today during the day and maybe 88 degrees inside at night in this place. We only had 1 sub and I played most of the first half and the entire second half (25 minute halves).

Of course by the end i was drained from the heat and running but still had some energy to spare.

Next day, no leg soreness or knee joint pain. I don't wear the knee compression sleeve anymore and don't feel I need it anymore.

I have not had a chance to lift the past week, only HIIT via sports. Between World Cup and work have not hit the gym for lifting.

Food wise I have had some extra food days like Father's Day with a trip to Fogo de Chao but did not feel so great after loading up on that much meat, so my ability to eat heavy has certainly diminished.

OVERALL:

Great energy levels during my running/sports for extended periods of time
Tastes have changed as been tempted with desserts and breads but just no desire to touch it
8-10 lb.s to go with 2 more weeks so not sure I can hit actual target but will continue keto after July 5th target date and make a push for 210-215lbs.
 
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