Be a Part of the Alliance Nutrition Challenge
We have the Alliance Nutrition Challenge coming up on February 5th. In one of our last emails, we introduced that we would use Mark Sisson’s book, The 21 Day Keto Reset, as a template for the challenge. The reason I chose this book is that it resonated with me in regards to my own experience and research.
Here are a few of the key components that resonated with me.
- There is a transitional phase as you move from your current diet into ketosis.
- One of the goals is creating metabolic flexibility where you don’t need to stay in ketosis indefinitely.
- The effects of the plan are long-lasting in that you are able to move in and out of ketosis with ease in order to support whatever health and fitness goals you may have.
- You make adjustments to the plan based on how you are feeling and performing and don’t rely solely on blood measurements.
- You are meant to enjoy the food you eat and not suffer.
- You are able to go for longer periods of time without eating yet not suffer from hunger, lack of energy or performance declines.
My Low Carb Adventure
My previous experiences going from a higher carbohydrate to a lower one were quite an adventure.
My first experience into a low carb diet occurred nearly 30 years ago when I was preparing for a bodybuilding competition. For those of you who are old enough to remember, back then it was thought that the best diet for losing body fat while retaining muscle consisted of eating mostly protein and carbohydrate while eating very low fat. That is as low as 10% of calories from fat. It worked well for me back then as I was able to lose 20 pounds and become the leanest of my life while consuming 3,000 calories a day. It was also common practice to perform a carb depletion followed by a carb load the final week before the contest. The purpose was to create a rebound effect of storing more glycogen in the muscle while pulling water along with it so that you had a more “ripped” appearance. I don’t remember how effective this was for my physical transformation but what I do remember is how I felt going from 300-400 grams of carbs a day to 50. it was my first experience of what some call “keto flu”. I had no energy, was very grumpy, and lost strength. Needless to say, it was a miserable experience. Fortunately, this only lasted a week and I was back to my high-carb eating.
Getting in The Zone
A few years later, I read Dr. Barry Sears book, The Zone Diet. The science and anecdotal evidence intrigued me enough that I was willing to give it a try. The ratio of protein to carbs and to fat was 30/40/30. When I tried the Zone diet I did not have as severe a response as with my carb depletion experience. However, I stopped within a week or two because I thought it just wasn’t for me due to the fact I was always starving and again very irritable. Later after gaining a better understanding of the plan I was able to adhere a little better but did not notice a significant change in how I felt or performed so, I learned some things from this experiment and in general, continued to eat fewer carbs than before. I did not continue monitoring the macronutrient ratios and went back to more of my normal eating patterns.
The Path to Paleo
When I first read about the Paleo diet I looked at it from a different perspective and was more focused on food quality and what foods I might actually have a sensitivity to rather than simply focusing on macronutrients. I had a lot of clients achieve success on this program and I also had some success in terms of losing body fat and feeling better. With this program, I did indulge in a ‘cheat day’ and enjoyed the extra carbs. I had a much easier time transitioning into Paleo. I believe this was due to the fact I had become more fat adapted. During this time I was not concerned with calories or macronutrients per say but really focused on eating more high-quality whole foods. I still consumed carbs, especially after hard training sessions. I would also indulge in a cheat day from time to time. In general, I would say that some of these habits stuck even though I was no longer following a Paleo diet. I would try to eat more nutritious whole foods including fats and overall fewer carbs, especially refined ones. I also began to pay more attention to how certain foods made me feel. For instance, I love spaghetti and my wife makes great spaghetti but I realize when I eat it I don’t necessarily feel as good the next day.
The Keto Kraze
About a year ago, after reading about the Ketogenic diet and its benefits from a number of top biohackers, I decided to give it a try. I was actually surprised at how I felt. My energy was pretty good and overall I felt good. I also, lost some weight rather quickly even though that wasn’t the goal. Looking back I made several mistakes but it was a learning experience which is mostly what I was looking for.
As I was preparing my goals for 2018, I knew that I wasn’t optimizing my nutrition and after listening to a podcast with Mark Sisson decided to give the Keto plan a more committed effort. It has worked much better this time. I have made some mistakes on this plan but continue to learn and improve. However, I have to say this is the best I have felt for some time. I feel my energy is very good, my mental clarity is good, my training is going well, I’m sleeping better, my joints feel better, and I would like to think that even my mood is better.
I wanted to share this because if this has the same impact on you then it will be a big win. What it has demonstrated to me is how much nutrition plays a role in our overall well being. Even if I think I eat “pretty good” there is still lots of room for improvement. That is what optimization is all about.
If this particular plan isn’t for you then you will have learned from the experience.
Commit, Show Up, Don’t Quit, Be Uncommon, Be your Best Self,