I experimented with the keto diet. (I find it helpful to have experience with what I teach.) For me, it didn’t work well. Granted, going full keto was nearly impossible. For me, it was more like carb-cycling (low-fat/high(er)-fat days with occasional higher carb days). So, I was never in long-term ketosis. I gained weight (more muscle than fat), but, moreover, I learned that my cholesterol went up (way up—total cholesterol: 290; LDL: 199; and HDL: 61 mg/dL). All other blood and fitness measures remained good (pulse and blood pressure were quite low).
Time for change. First, I am now keeping fats lower and properly timed (roughly 70 g maximum per day; distributed throughout 4-6 meals—lower post-workout) and increasing my vegetables and fruits. I am still limiting high-density carbs to predominately oatmeal (something I have not been eating and can help with my cholesterol). Above all, I am focused on cutting body fat.
I am avoiding the buttered coffee to when I have available fats (Much less than the tablespoon of grain-fed butter and tablespoon of coconut oil—now, just 0.5 tablespoon of coconut oil). While the buttered coffee helped control my appetite, it was much less beneficial to my macro balance and nutrient timing. Eating (or drinking) fat—particularly saturated fat (albeit organic grain-fed butter) at the expense of carbs did not benefit my performance. While my strength has been going up steadily, I was not feeling the energy levels I would prefer in training. Now, I am performing much better on higher carbs (around one gram per pound of body weight—still not “high”).
It is actually quite surprising just how much carbs (vegetables and fruit) I am now eating. It is taking some effort and careful planning. When the emphasis is on vegetables, it is especially challenging to hit my (RP Diet App) targets—freeing me to eat grains (and occasionally breads and pasta).
Fats are not evil, per se. Fats, particularly cholesterols, are necessary—for hormone production, etc. Too much, however, is unhealthy. When plasma fats are too high, it is essential that we manage them effectively. My cholesterol is possibly genetically high, but drugs are off the table for me. Thus, diet management is critical. I am trying to be smarter about my fat choices. For one, I am switching to egg whites only. Whole eggs are not necessarily bad, but the fat content is high relative to protein. [A large egg has 6 g of quality protein, but also 5 g of fat (1.5 g saturated).] To meet my current macros, my usual 4 whole-egg scramble has only 24 g protein (less than the prescribed 35 g) and 20 g of fat (more than the prescribed 5-15 g) not counting the cooking oil (ideally olive oil). Switching to egg whites, (5 g protein per 3 tbsp serving) I can serve myself 1.3 cups (raw) with no fat. I can, then, restrict my fats to monosaturated and/or polyunsaturated fats—fish, nuts, olive oil, avocado whole/oil, etc.—and, hopefully, lower my cholesterol.
Ketogenic dieters often believe that can one eat animal fats, e.g., bacon, ad libitum. Some people? Perhaps. Many, however, risk elevating their cholesterol. There are benefits for many of us to better balance our macros—i.e., eating more vegetables and better-quality high-density carbohydrates.
Carbohydrates are, likewise, not the enemy. So, however, are better than others, and I am not an advocate for “if it fits your macros”. On occasion, yes. It is okay to have a little “junk” carbs, from time to time. Over all, though, we should make the best choices we can. This suggests low-fat/high-quality meats and proteins, nutrient-dense vegetables and fruits, and quality high-fiber carbohydrates.
I see, now more than ever, the important role of macro balance and nutrient timing in body composition management—as well as blood chemistry. It isn’t all about fat loss and/or muscle massing. It is about health and longevity. Dietary practices, such as keto and intermittent fasting, may be effective for losing body fat, but one must be careful to watch health factors—like plasma cholesterol and triglycerides.
Be your best today; be better tomorrow.
Carpe momento!