Ketosis Reflections

Lessons from one year of fasting and Carnivore diet

What is Ketosis?

Ketosis is when the body burns fat for energy in the absence of carbohydrates (sugar). Whether this is fat from food or from the body, the effect is similar: you experience superhuman effects.

Ketosis enhanced how I think, how I feel, and how I look.

Below I share my results, reflections, and recommended steps.

Like most Americans, I consumed the Standard American Diet (SAD) for most of my life. Along with healthy food, I would gorge on pasta, bread, cookies, candy, chips, and ice cream.

September 2019 marks the pivot point, the moment I began experimenting with fasting and dietary restrictions.

The principle lesson from nearly two years of fasting and ketogenic diets is this:

It is not so much about what you eat, as it is how and when you eat.

Example:

My father began 16:8 intermittent fasting in February 2019. At night he would eat cookies, ice cream, and everything else I try to avoid. Despite this, by August 2019 he lost 30 pounds and ran 3 marathons that year.

At 60 years old, he lost more weight and achieved more athletic milestones than he had in his entire life.

Below is a personal journal of my diet history. What, how, and when I ate.

Afterwards I reflect upon what worked, what didn’t work, and what is worth trying.

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Results

1. September 2019

   • begin 16:8 intermittent fasting

     • 3:00pm - 11:00pm eating window

     • eat small snack before exercise

     • eat large dinner afterwards

   • eat relatively healthy diet + some processed foods

     • chicken, steak, pork = protein

     • rice, bread, milk = carbohydrates

     • butter, red meat, milk = fat

     • no desert

   • caloric maintenance

2. March 2020

   • lost 10 lbs. since September 2019

   • continue 16:8 intermittent fasting

     • 4:00pm to 12:00am

     • weightlift in the morning, fasted

   • eat Standard American Diet

     • chicken, steak, pork = protein

     • rice, bread, milk, ICE CREAM = carbohydrates

     • butter, red meat, milk = fat

   • caloric surplus

     • due to ice cream and junk food consumed at night

     • ~4000 calories/day

3. May 2020

   • gain 10 lbs. since March 2020

     • >25% body fat

     • acne

     • bloating

   • begin OMAD fasting

     • One-Meal-a-Day (OMAD) between 3:00pm and 4:00pm

     • weightlift, run, tennis, swim in the morning, fasted

     • fasting-induced ketosis

   • begin Carnivore diet

     • 16-20 oz. of steak (1000-1300 calories)

     • 6 eggs (<500 calories)

     • 1-2 cups of shredded cheese (<300 calories)

     • 1/4 stick of butter (<300 calories)

     • ~2500 calories/day

     • “nutritional ketosis” -> Low-Carb High-Fat (LCHF)

4. June 2020

   • lost 15 lbs. since May 2020

     • 6 weeks = -15 lbs.

     • May 3, 2020 -> June 18, 2020

     • deep state of ketosis (fasting + LCHF)

   • major physique changes

     • loss of water weight due to ketosis

     • extremely vascular (veins bulging on chest, arms, abdomen)

     • <15% body fat

     • no acne

     • no bloating

   • continue OMAD

   • switch to Paleo diet

     • continue steak, eggs, cheese, butter

     • add bell peppers, tomatoes, mushrooms to meal

     • add cashews, lots of cashews…

   • caloric surplus

     • due to consumption of cashews

     • ~1 lb/day of cashews = ~2500 calories

     • total caloric intake = ~5000 calories/day

5. September 2020

   • gained 5 lbs. since June 2020

     • due to carbohydrates from cashews

     • intense exercise + cardio slowed weight gain

   • continue OMAD

     • switch to eating at 7:00am every morning

   • return to semi-Carnivore diet

     • bacon, sausage, steak, pork

     • eggs w/ cheese

     • low-carb peanut butter

   • caloric surplus

     • 1/2 jar of peanut butter every day to bulk

     • carbs in peanut butter broke nutritional ketosis

     • still relatively low-carb high-fat (LCHF) diet

     • 4000-5000 calories/day

   • physique changes

     • relatively low-carb diet kept water weight off

     • no cardio

     • intense weightlifting every day

       • volume, strength improve

     • muscle striation disappears

       • slow weight gain due to caloric surplus

       • lack of cardio -> water retention

6. November 2020 (Holiday Season)

   • gained 5 lbs. since September 2020

   • switch to 16:8 intermittent fasting

   • regress to Standard American Diet

     • steak, pork, chicken, eggs = protein

     • peanut butter, chocolate, cookies = carbohydrates

     • peanut butter, red meat, butter, milk, eggs = fat

   • caloric surplus

     • due to junk food carbohydrates

   • physique changes

     • loss of visible striation/definition in muscles

     • bloating

     • acne

7. February 2021

   • gain 5 lbs. since November 2020 (holidays)

     • now 15 lbs. heavier than June 2020

   • return to OMAD

     • eat between 10:00am and 11:00am everyday

     • weightlift in the mornings, fasted

   • return to Carnivore diet

     • steak, pork, fish = protein

     • no carbs

     • eggs, butter = fat

     • begin drinking coffee in afternoon for 2nd workout

   • caloric deficit

     • <3000 calories/day

     • minimal cardio

     • water weight lost due to ketosis

8. April 2021

   • lost 5 lbs. since February 2021

     • 15-20% body fat

   • continue OMAD

   • return to Paleo diet

     • Carnivore diet (steak, eggs, butter, cheese)

     • add 1-2 oranges + 1 banana per day

       • just enough carbs to break nutritional ketosis

     • occasional Cobb salad

       • lettuce, cherry tomato, bacon, blue cheese, walnuts

   • intense caloric deficit

     • still weightlift twice a day, fasted and not fasted

     • cardio 1-2 times per week

     • <2500 calories/day

   • physique changes since February 2021

     • lost water weight due to ketosis

     • sauna everyday -> loss of water weight

     • muscle striation/vascularity improves

     • size + strength of muscle relatively constant

       • can’t add mass in caloric deficit

9. June 2021

   • lost 10 lbs. since April 2021

   • switch to 20:4 intermittent fasting

     • eating 1000 calories before lifting

     • eat 1500 calories after lifting

     • eat between 10:00am and 2:00pm

   • Carnivore diet + dairy

     • steak, salmon, eggs = protein

     • almost zero carbs

     • eggs, cheese, butter, red meat = fat

   • caloric maintenance

     • some days are OMAD, 1500 calories

     • other days are 20:4 fasting, 3000+ calories

     • balances into an equilibrium, constant weight

   • major physique changes after April 2021

     • muscle striation/definition extremely noticeable

       • shoulder, chest, back, legs show individual muscle fibers

     • extreme vascularity

       • veins from chest, through shoulder, down bicep, across forearm

       • veins from lower abdomen to upper thighs

       • “spider-web” look, one paper cut and I could bleed out

     • no water weight due to nutritional ketosis (LCHF diet)

     • sauna everyday -> improved vascularity

     • daily cold showers -> improved vascularity

     • cardio 1-2 days/week

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Reflections

1. Fasting in General

   • biggest factor in keeping weight off

   • lack of hunger due to restricted eating window

   • no snacking = no junk food or excessive calories

   • body burns fat during prolonged fasts

2. LCHF Diet in General

   • hard to adapt to for most; carbs are addicting

   • first week is tough -> “keto flu”

   • incredible improvement in physique, mental clarity, energy

   • eliminates processed food + carbs (restricts junk food)

3. OMAD vs. 16:8 Fasting

   • OMAD is difficult unless in a caloric deficit. The sheer quantity of food/calories consumed in one sitting restricts activity afterwards.

   • OMAD is efficient. Save hours in preparing/eating multiple meals.

   • 16:8 or 20:4 is great for active lifestyle

     • Cardio/lift in the AM while fasted -> burn body fat

     • Lift after eating -> food provides “punch” at the gym

4. Carnivore Diet

   • easy way to enter ketosis; completely avoids carbs

   • difficult to adjust to

     • “keto flu”

     • hard to socialize around eating/drinking

   • simple meals

     • low cost, buy in bulk

     • easy to source

5. Paleo Diet

   • offers freedom when going out to eat

   • fiber from vegetables helps ketosis constipation

   • slightly higher tolerance for carbs allows for more flavor

   • easier to adapt to

6. Cardio

   • not necessary to lose weight

     • fat = diet, muscle = exercise

   • not an efficient way to burn fat (fasting is better)

   • intense cardio (i.e. running) damages joints

   • who likes running on a treadmill for hours on end?

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Advice

Benefits of fasting and/or ketogenic diet:

• lose weight (body fat, water weight)

• improve mental + physical performance

  • focused, relaxed mind

  • physical endurance; lack of fatigue during exercise

• consistent energy

  • survive a 10 hour shift without food

• mood boost

  • improves anxiety, depression, and sleep

My Recommendation

1. 16:8 Intermittent Fasting

   • 2 meals/day

   • freedom to socialize due to larger eating window

   • ability to snack at night, if desired

   • more meals = more choices in meals

2. Paleo Diet

   • natural, unprocessed food only

   • relatively low-carb

     • doesn’t force nutritional ketosis

     • receive benefits of reduced carbs

       • treat chronic disease

   • eliminates toxic processed foods + carbs

   • ability to eat small amounts of healthy carbs

     • nuts, fruits, vegetables, mushrooms, drinks

3. Minimal Cardio

   • excessive cardio damages the joints

   • not needed to lose weight, so why torture yourself

     • unless you enjoy long-distance running of course

   • 1-2 times per week

     • break a good sweat

     • improves cardiovascular system

     • doesn’t overwork body

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As always, connect with others who walk the path.

Reach out on Substack or Twitter with your story or questions.

Ad Naturam,

@BowTiedBreath