Above: My supermarket shop for the period, and includes everything I will be eating! Yes, thats 1kg of Salmon!
Have now had two days climbing on my 10 day Ketogenic phase and feeling good. I will do a climbing-performance anlysis at the end of this phase, but I thought id start by publishing my daily Macronutrient breakdown: My current Keto diet, and what I was eating two weeks ago on a more 'balanced' diet. Ok, so the Keto diet to start with - Im working on delicious, but somewhat repetetitive daily diet with my macros carefully calculated as:
- 2180 kcal Daily TOTAL Calorie Intake
- 31 g Carbohydrates (6%, 124 kcal)
- 109 g Protein (20%, 436 kcal)
- 180 g Fat (74%, 1620 kcal)
Ive worked this out based on a philosophy that my body knows how much I need, so I eat untill I feel satisfied - which is not a lot of food when you are eating fats! This seems to work for me on a relatively high-exercise lifestyle here in Spain - if i was at home sitting down at work all day it would prob be too much.
|Fat||Saturated fat||Carbs (incl fiber)||Protein|
|3 strips of bacon (55g)||16||6||0||7|
|2 coffee 200ml||6||5||7||6|
|Block of cheese -1/4 block 80g||30||22.4||18.4|
|Chorizo stick - 1/4 stick (70g)||24.5||9||17.5|
|1 Salmon Steak 180g||22||4||0||39|
|Cabbage sliced and steamed Handful (50g)||0||0||3||0.6|
|Greek yoghurt - 1 tub||12.5||8.1||5.4||5.1|
|Keto Diet Totals||Fat 176g||Sat. Fat 88g||Carbs 34.1g||Protein 113.1g|
On this diet my Ketostick reading is at least 1.5g/mmol or greater and I feel good - never hungry or craving sugar.
Now my previous Carb diet.
I had never calculated this before this mornings rather dull exel-spreadsheet session, so the results were surprising to me. I did have a feeling that my bodies ability to judge how much it needed to eat was far less accurate - or just broken - when it came to carbs. I loved bread/rice/pasta, and could eat these untill physically uncomfortably full without my body ever signally that it had enough! For this daily intake breakdown ive assumed a typical days food with reserved eating. I would often crave chocolate after dinner, but didnt not include this here. If anything my intakes are likely higher than this...
- 2729 kcal Daily Calorie Intake
- 241 g Carbohydrates (35%, 964 kcal)
- 115 g Protein (17%, 460 kcal)
- 145 g Fat (48%, 1305 kcal)
|2 coffees (200ml milk)||6||5||7||6|
|Porridge oats 3/4 cup||3.5||0.7||30||7|
|1 mdeium banana||0||0||27||1|
|French Bagutte (half 250g loaf)||2.5||70||15|
|Cheese (emmental 60g)||17.4||11.4||0||16|
|Salami 6 slices 60g||17||7||2||13|
|Handful fresh figs 200g||0||0||40||2|
|Tuna x 2 small cans||55||8||1.5||34.5|
|Broccoli - handful||0||6|
|White rice 1 cup when cooked||0||0||45||4|
|25g butter spread over the day||20||13.7||1||0|
|Daily Totals:||Fat 145g||Sat. Fat 53.3g||Carbs 241g||Protein 115g|
So what does all this mean? Well, my total energy intake is significantly higher on the 'balanced' diet - despite the fact that I typically felt more hungry on it, and craved more foods and sugars!? Interestingly my protein intakes on both diets are almost identical. The fat content in my balanced diet is surprisingly high - im not sure if this was a particularly high-fat day, or its something I need to address if i go back to it!
Ok, well thats out of the way.. time to go put the Keto diet to the test with some climbing!