Low Carb High Fat Adjustments

I have read and re-read the book  and decide to get really detailed on my ketosis. In the book the authors suggest that to have optimal fat burning and performance you should keep your blood ketone levels around the 2.0 millimolar. So I purchased a a that also measures blood ketones to start testing my levels.

First test in the morning 07/28/2012 .1 millimolar. That is real low. I have to make adjustments to get my levels to 2.0 millimolar. In order to get my levels “Optimal” I will need to keep carbs at 30 grams or lower. All my carbs will come from green vegetables. I will lower my protein to .6 gram of lean body mass. I am around 156lbs. of lean mass so my target will be 94 grams of protein. My macros will look like this 5% carbohydrates (23g), 20% protein (90g) 75% fat (150g). I will target saturated and monounsaturated as my primary fats and take a fish oil supplement to cover my omega 3′s.

As I write this I am having a bit of resistance to lowering my protein to 94 grams a day. My history in weight training has had the recommendation of 1 to 1.5 grams of protein per pound of lean mass. I don’t want to loose any muscle mass but I am excited and really interested in fat loss results with lowering my protein levels.

This morning (7/31/2012) keto blood test was at .5 millimolar. Exercise increases the ketone level in your blood when your body is in a state of ketosis. Last night I did a kettlebell workout (Viking conditioning 15:15) and I hit my macros. Today so far I am feeling hungry even though my first meal of the day was 1633 calories and 1300 was from fat. It’s not a hungry like when you have low blood sugar and you become ravenous by more like “I’m empty inside and I could eat right now, but i’m not really hungry.” Although my head feels a little dizzy.. Weird. Anyway after I get home I will take another reading of my ketones in my blood to see if my levels rise to 2.0 millimolar. Another successful sugar free day.