It’s Week 2 and I’m knee deep in Ketones
As you can see by looking at my average weight (dark blue), my weight is dropping steadily by about 2.5lbs per week. On Thursday I played an hour of basketball and as expected, the next morning I reached my lowest weight yet, 168.5 lb. Like my previous workout, much of the weight loss had to be water because it was gained back within the next couple days. In fact, just by looking at the graph, I’m actually not even convinced that playing ball did anything. It seems like the actual fat lost during exercise is minuscule compared to the steady 2.5lb I lose per week. The hour of basketball was interesting on its own. For the first few minutes it felt like my lungs were on fire. I was quickly out of breath, lethargic and just felt terrible in general. I even felt nauseous and had stomach pains. After about half an hour however the negative symptoms subsided and were replaced with pure unadulterated energy. In fact, the only reason I stopped playing after an hour was because everyone at the gym left. I’m going to play again this week and instead of going home when everyone leaves I’ll run on the treadmill or something to see how far I can go before getting tired. Theoretically, someone on keto should be able to out-endure someone on a regular carb diet because that person is powering their workout with a near infinite fuel source by comparison. Though I don’t think I have been on keto long enough to experience this full adaption, it should be a good litmus test to measure my progress so far.
Yup, I am definitely, officially in ketosis. Though they do swing wildly between morning and night, my blood ketone measurements (blue), for the most part, are all above the technical minimum to be considered in ketosis: 0.5 mmol/l. You can see also my blood sugar (red) was pretty much consistently below 5 mmol/l the whole week meaning my body is using protein to deliver my minimum glucose requirements. I’d like you to take a minute to appreciate how beautiful this is. This right here is how the body is supposed to work. Your brain needs a certain amount of glucose every hour. In my body right now, protein is being converted to glucose in precise exact amounts, then mixed in with ketones and delivered to my brain like an efficient assembly line Henry Ford would be proud to call his own. By contrast, carb adapted people AKA normal people try to control this process themselves, but often overshoot the glucose requirement, putting a strain on their insulin receptors, increasing the likelihood of getting diabetes. To continue with the analogy, this is like carpet bombing the factory with Model-T parts and having the low-wage staff work long hours to cleanup the mess. Eventually workers will protest and stop cleaning and now you have insulin resistance.
In other news, I won’t be testing my ketones anymore because 1) I ran out and they’re very expensive and 2) my ketone levels seem to be stabilizing. From now on I’ll just assume any blood measurement below 5 mmol/l corresponds to a blood ketone level between 0.5 and 2 mmol/l.
I tried to make a concerted effort to only eat when I was hungry this week and I think it made a huge difference. My overall calorie intake this week is much lower than last weeks and the same goes for my fat, carb and protein intake. I dropped my average calorie intake to around 1200 cal and I want to be very clear, I DID NOT use any will power for this. I didn’t even use any hunger suppression techniques like drinking lots of water or eating a ton of vegetables or other low calorie foods. No, this is merely a natural byproduct of a low carb diet. You don’t get hungry. You just don’t. I now associate hunger with carb eating people in the same way I associate Ed Hardy shirts with douche-bags. The one thing I did force myself to eat was my salmon in the morning, which I’m now second guessing. If I truly believed that “Body Knows Best” then I should realize that breakfast is an arbitrary concept. Lets see if my overall calorie intakes goes even lower if hold off on my morning salmon till I actually get hungry.
The other thing I set out to do this week was to find a low protein, high fat snack. I contemplated a few solutions but soon realized nothing was easier, cheaper and more convenient than just dipping celery sticks into some ceaser dressing and Siracha. It’s crunchy, tasty and easy to make. What more could you ask for in a snack?
Total money spent on groceries this week: $36.98
It shouldn’t be surprising that I spent less money this week because I ate much less, as mentioned in the previous section. Apart from my salmon, I thought the I thought the second most expensive item this week would be the almond flour in my Fathead Pizza, but it was actually the cheese from the insanely expensive grocery store I live beside. I really think I could bring my overall cost down quite a bit if I just shopped at a regular grocery store.
Goals for Week 3
Not only do I want to hold off eating until later in the day, as I mentioned earlier, I want to try increasing my fasted window to 18 hours. This means I can only eat during a 6 hour period. Right now I feel like I can pull it off but maybe I’ll implode by the end of the week. Who knows, let’s find out together.
On Thursday I’ll try to test the limits of my endurance. I’ll do this by playing basketball for several hours and then running on the treadmill till I die/feel tired.
That’s basically all I have to say. This week was much better than the last. It will be interesting to see if my results continue accelerating or if the 2.5lb decline will maintain for the remaining weeks.