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.
Results
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
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
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)
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
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
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
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
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
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
Reflections
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
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)
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
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
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
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?
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
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
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
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
As always, connect with others who walk the path.
Reach out on Substack or Twitter with your story or questions.
Ad Naturam,
Great read.
I will borrow some strategies and add to my routine, will revert with results.
Thanks for sharing.