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Carnivore Diet Success Stories Ketogenic Diet

Keto/Carnivore Diet success stories – with Torrey

Life Story by Torrey

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Bio:

Greetings and first off I am humbled and thankful for the opportunity to tell my story!

A little background on me.  I have always been active in sports since I was young but didn’t start my fitness journey until I was 21 and in college.  I was 140# skinny with a gut throughout high school, so once at college I made the decision to start working on building a better me so that I would feel confident without a shirt on.

Throughout the years I made gradual changes learning from magazines, the internet wasn’t what it is now back then lol, and help from friends in bodybuilding.  I trained in the bodybuilding style for 10-12 years and competed in the Men’s Physique division the first year it was added.

From there I tried out different styles of training and have competed in powerlifting, crossfit, OCR, along with training in long endurance activities as well.  I have been as high as 242#, and I am now at a level of leanness I maintain that’s healthy year round but it took years and I have continually educated myself for me and my clients.

I am an online coach now that has come from personal training and before that medical device sales, outside sales, and working at retail store in a management role. I continue to constantly work on improving myself and working on the goals I have set for myself.

To those just starting out or on your way remember that progression is never linear and there will be hurdles along the way, it’s life.  Learn from mistakes, struggles, and bumps in the road and use them as learning lessons and continue forward.  Doing things smart, healthy, and sustainable will lead to long term results so don’t look for shortcuts or magic pills.  Hard work, consistency, and enjoying the journey is what it’s all about.

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Nutrition

As for nutrition I’ve pretty much done most ways of eating either to test out for myself or because I have clients that prefer or have certain beliefs and choose a certain style. I’ve gotten results on all but the differences were enjoy-ability, sustainability, and goals I had.

I decided to try Carnivore out mainly as an elimination type as I had never done one before so for the past three plus months I was mainly Carnivore with the exception of a few of my “normal meals”.  My main takeaways and positive things were:

Deeper sleep

Better mental focus throughout the day

Healthier skin

No midday crashes in energy

Stronger and faster growing skin/nails

No sugar cravings.

I’ve now began more of a Targeted Keto Diet (TKD) because although carbs aren’t as important for internal health as protein and fats are they are necessary for optimal performance.

I’ve noticed a big difference in adding 10-20g pre workout of fast digesting carbs and 15-30g intra workout for my performance across the board. I’ve also slowly started adding back in low FODMAP veggies I enjoy one by one to see which if any change my results I got without them.

I firmly believe we are each unique and building a nutrition plan around the foods we enjoy AND that don’t have health repercussions is the best. I believe getting in micronutrients from some plants is an overall solid approach. I have some meals that are mainly Carnivore and others where I add in some avocado, zucchini, peppers, broccoli, etc.  There isn’t one perfect way of eating for everyone it’s finding what works best for you, your health, and what you enjoy.  Balance is key not just in nutrition but life.

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Ketogenic Endurance – I hoped you enjoyed this post.

If you like what I am about, check out the below.

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Low Content Books – Journals, Notebooks, Diaries and Planners.

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Ketogenic Diet

Guest Post: Can the Keto Diet make cancer therapy more effective?

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A ketogenic diet refers to a diet which is high in dietary fats and low in carbohydrates with 80 % of the daily calories being derived from fats and less than 5 % from carbohydrates with the remaining being from proteins. Ketogenic diet has been suggested as an adjuvant therapy in cancer treatment as it caters to improve individual’s response to treatment. This article will cater to explore this claim with the help of succinct evidence.

A balanced diet includes carbohydrates in a greater proportion than fats, which means that ample amount of carbohydrates, and thus, glucose is available to all the cells of the body. Glucose is utilised both by normal body cells and cancerous cells. In fact, it has been recognized that cancer cells thrive on glucose. Like normal cells of the body require fuel or energy for survival, cancer cells also need some sort of fuel, which is majorly derived from these sugars. While normal cells of the body can also learn to thrive on alternate sources of energy like fats and proteins by altering their energy pathways, cancer cells find it increasingly difficult to alter their principal source of energy. This is in favour of the ketogenic diet as it reduces the availability of the major source of energy to the cancerous cells reducing their chances of survival.

Further, consuming carbohydrates raises blood sugar levels in the body leading to an increased production of insulin. Insulin has been found to mediate cancerous growth as it leads to the activation of P13K signalling in tumour cells causing these cells to replicate. By consuming a ketogenic diet, insulin levels in the body can be regulated, which makes cancer treatment more effective. However, definitive efficacy and safety of the ketogenic diet has not yet been established. Rather, some studies have found a reverse claim, in that, ketogenic diet consumed in isolation in cancer patients can have some harmful effects or it may exhibit no positive effects at all. This implies that there is a need to alter between different types of diets even while promoting ketogenesis in the patient. This also implicates that switching to a ketogenic diet without the recommendation of your doctor or the cancer group can indeed have a harmful effect, and thus, must be avoided[1].

While definite clinical course of the diet is yet to be established, ketogenic diet has demonstrated its repeated success as an adjuvant therapy for cancer in several preclinical and lab studies. These studies have provided evidence in the favour of anti – tumour effects of ketogenic diets. When combined with existing treatment protocol that is, chemotherapy or radiotherapy, ketogenic diet immensely helped in reducing the growth of neuroblastoma. This has been noted for 2:1 KD (ratio of fat to carbohydrates plus proteins) along with calorie restriction. Although calorie restriction has an anti – tumour potential as it helps to sensitize cancerous cells to chemotherapy, it is usually not recommended in patients due to weakness and weight loss witnesses in cancer. So, while ketogenic diet has been evidenced to have potential as a promising therapy, its clinical utilisation remains challenging.

Why a ketogenic diet has been proven effective with these lab studies can be explained in the lines of reduced ability of cancerous cells to proliferate in the absence of glucose. It has been found that cancer cells lack the ability to metabolise ketone bodies due to mitochondrial dysfunction and down – regulation of enzymes necessary for the utilization of ketone bodies. Further, reduction in blood sugar drops the levels of insulin and insulin – like growth factors, which are essential for the proliferation of cancerous cells[2]. Another pathway by which ketogenic diet is helpful in cancer therapy is that it also induces the shortage of lactate in the body, which is also essential for tumorous cells. It has been found that tumour cells take up an increased amount of glucose as compared to normal cells in the body and produce lactate, which they utilise for their proliferation[3]. By limiting glucose, the availability of lactate is also reduced, which is made through aerobic glycolytic pathways in cancerous cells.

Keeping aside the standard ketogenic diet, optimised ketogenic diets have proven to be more efficacious and safer during the treatment of cancer. Ketogenic diet in a ratio of 8:1 had a stronger anti – tumour effect as compared to a standard ketogenic diet when tested in patients. Within this diet, the fat content comprised of 25% medium-chain triglycerides and 75% long-chain triglycerides. This combination was more efficacious than an all long – chain triglycerides diet in the same ratio. This ascertains that there is a need for optimisation of the ketogenic diet based on the needs of the patient, the type of the tumour and the dietary requirements, in addition with optimization to suit the standard therapy for cancer management.

As stated above, ketogenic diets are not favoured in cancer therapy because of their weight – loss effect. However, if calorie restriction in ketogenic diet is managed, weight loss will not be a delinquent of ketogenic diet and then it can be more greatly utilised. When patients affected with gastric cancer were given a ketogenic diet for a duration of 8 weeks, they demonstrated increased energy intake and an improvement in body weight, which implies that weight loss effect in ketogenic diet can be managed with the help of optimizations. The effect of the diet also depends on the type of cancer. Particular benefit of the diet has been found in advanced cases of gastric cancer in which metastasis has occurred.

All in all, ketogenic diet is effective in the management of cancer as it improves patient’s response to treatment. However, this depends on the advancement of the tumour and the type of cancer. In cancer patients, optimised ketogenic diets have demonstrated greater potential than standard ketogenic diet and must be utilised while facilitating optimisation on the basis of type of cancer, its progress, patient needs, type of fat given and the amount of calories fed to the patient. It is important to rule out calorie restriction in ketogenic diets before advising it for cancer patients to prevent cachexia and other side effects. Due to the risk of these side effects, it is imperative that you do not begin a ketogenic diet unless so advised by your doctor and cancer group.

[1] https://blog.aicr.org/2018/09/17/the-ketogenic-diet-and-cancer-treatment-what-patients-should-know/

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5842847/

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5624453/

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Ketogenic Endurance – I hoped you enjoyed this interview post.

You can read my newest book Carnivore Fit which is available on Amazon.

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You can find the below product and others on Etsy.

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As a thank you for reading this article, you can use the Discount Code KETOGENICENDURANCE10 for 10% off on my Etsy Store:

I am also a fan of Softstar Shoes for minimalist footwear, Quad Lock for sporting mobile phone accessories, and Cheesies for a Carnivore appropriate snack. I use these companies myself and recommend them.

Or you can join the Contemporary Carnivore Diet newsletter: http://eepurl.com/doN0aH

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Contemporary Carnivore Diet Ketogenic Diet

KetoCarnivore: Glen’s Journey Month 5

Spartan was amazing! It was tough (of course) but such a good atmosphere and such a great day out! It took us 4 hours to complete the 21km trail run and 30+ obstacles plus an additional 60 burpees for failing on a couple obstacles (30 burpees for each) But being out in the elements and getting in amongst it is awesome, such a great way to enjoy being fit & healthy! I might sign up to more of those, they’re just such a great day 🙂 My fuel for the day was Generation UCAN Superstarch & UCAN Electrolytes and Amino Water. I think I’m onto a winner there and will use the same fuel plan for the Sydney Marathon.

Goal: Sydney Marathon in September and get body fat below 10%

Plan: Strength exercises at 90% effort and running & cycling at 80% effort to ensure I can exercise every day. Change up workout every month.

Training: The weekend after Spartan I did a little 13km trail run on Mt Sugarloaf – it was excellent but when I got home I could barely walk (low back pain from trail shoes that don’t have enough support for my foot arches) That’s stuffed my running this month, I think I’ve managed two runs in May. This did however get me onto the in-door cycle trainer (Elite Arion Digital Smart B+) I bought which I’ve tried out a couple times. A little trickier than the normal fixed trainers but eventually you get used to it. It came with a year of training exercises in their app so I’ll be using that for now. Next year I’ll sign up to Zwift!

Food: No change there, still on the KetoCarnivore diet. Bulletproof coffee in the morning. Nuts to snack on (almonds and cashews) Little bit of fruit (avocado, blueberries, grapes and bananas) Dark chocolate for dessert.

Extras: Since training has been limited I’ve had to focus on the Wim Hof Method. Instead of a cold shower after training I’ve been getting into the pool for a freezing cold dip before I go to bed. It feels absolutely crazy getting into a cold pool before getting into bed but the freezing cold turns white fat cells (the stubborn ones) into brown fat cells (the ones we burn for energy) I know you must must be thinking it can’t possibly get cold in Australia but I assure you its down to about 6 degrees at night here and we’re only just going into winter. The cold water shower I take after the cold dip actually warms me up!

Notes: I’m not entirely happy about all my diminishing stats, its time to increase the strength exercises!

Stats: Here is a table of stats from all the body scans so far:

Date Weight Body Fat Chest Biceps Waist Hips BMI
Jan-19 90.5 kg 14% 99 cm 32 & 31cm 87 cm 109 cm 25.9
Feb-19 89.5 kg 13% 102 cm 32 & 34cm 86 cm 106 cm 25.6
Mar-19 89.6 kg 13% 104 cm 32 & 34cm 86 cm 106 cm 25.6
Apr-19 88.8 kg 12% 104 cm 32 & 35cm 85 cm 105 cm 25.4
May-19 87.5 kg 12% 104 cm 33 & 35cm 84 cm 105 cm 25
May-19 84.5 kg 12% 103 cm 33 & 34cm 84 cm 104 cm 24.2

Ketogenic Endurance – I hoped you enjoyed this interview post.

You can read my newest book Carnivore Fit which is available on Amazon.

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You can find the below product and others on Etsy.

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As a thank you for reading this article, you can use the Discount Code KETOGENICENDURANCE10 for 10% off on my Etsy Store:

I am also a fan of Softstar Shoes for minimalist footwear, Quad Lock for sporting mobile phone accessories, and Cheesies for a Carnivore appropriate snack. I use these companies myself and recommend them.

Or you can join the Contemporary Carnivore Diet newsletter: http://eepurl.com/doN0aH

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Guest Post: from Harriet – Fast Food Meals That You Can Eat While On Keto  

Keto Fast Food Meals

When you are traveling or on-the-go, you can keep maintaining your keto diet.

Find out the right low-carb meal at every fast food restaurant you stop by.

There is no doubt that eating healthy while in a hurry is a difficult task. In addition, you may be on a ketogenic diet, and that challenge becomes even harder.

You’re likely thinking that there is no way to eat fast food and maintain ketosis state, however, I have good news for you. It’s definitely possible.

If you’re on keto and planning to travel soon, you might end up in a fast food restaurant. it’s totally possible to still track your ketosis, of course, it’ll be harder than normal, as most lifestyle choices are while on a hurry. But some creativity will solve the problem.

Let’s start the challenge. But first, here is a quick rewind of the keto diet and it affects our bodies.

Why Keto?

The ketogenic diet, simply, is a diet that consists of a high amount of fat (between 75% and 80%), moderate in protein (between 15% and 20%), and a very very low percentage of carbohydrates (around 5%).

The significant reduction of carbs puts the body in ketosis state, a physiological state in which your body relies on fat for energy instead of carbohydrates.

This means that fat becomes fuel,  it’s your primary and essential source of energy. And this leads to weight loss for many people.

Can I eat fast food while on keto?

Briefly, the answer is YES! You can eat fast food and still on keto but be ready to make some sacrifices, as fast food restaurant menus can be full of carbs and sugars that you should avoid.

Here some quick tips:

  • Plan out your meals before ordering and check the nutritional values in advance. This allows you to remove certain ingredients from your list and track your macros accurately.
  • Stick to meat, cheese, and some veggies. Avoid anything comes with bread.
  • Know exactly what to eat and drink, stick to the simplest ingredients to avoid added carbs.
  • Add extra high-fat sides like bacon and avocado…
  • Read your labels carefully and opt-in for fattier dressings such as balsamic, ranch, and blue cheese…
  • Avoid high-carb salads with berries and starchy items.
  • Opt-in for water, coffee or tea.

Eating low-carb at fast food restaurants:

I’ve selected 8 of the most popular American fast food chains to help you create the perfect keto-friendly meal at each restaurant.

Breakfast options:

McDonald’s:

Entrée: Egg McMuffin without English muffin which has around 27g of carbs. Throw it away, will leave with 3g of carbs in total.

The Egg McMuffin comes with one egg, Pasteurized Process American cheese, and ham. You can ask for double the meat or double the egg.

Beverage: McDonald’s McCafé offers a sugar-free decadent iced coffee and it has only 1g of carbs. Also, you can opt-in for the Americano Espresso with 0g of carbs.

Starbucks:

Iced Drinks:

  • Starbucks Cold Brew Coffee (Grande, no syrup)
  • Nitro Cold Brew (Grande, no syrup)
  • Freshly brewed Starbucks Iced Coffee

Hot Drinks:

  • Espresso
  • Americano
  • Teavana Earl Grey Brewed Tea (Grande, No Sweetener)
  • Teavana Organic Chai Tea
  • Emperor’s Cloud and Mist Green Tea
  • Organic Jade Citrus Mint Brewed Tea

Lunch options:

Subway:

Entrée: Chicken & Bacon Ranch Melt. Avoid the bread, which leaves you with 28g fat, 30g protein, and 6g carbs. It includes Monterey cheddar cheese, grilled chicken with seasoning and marinade, crispy bacon, onions, spinach, and tomato. You can add additional staples (hard-boiled egg, avocado, Bacon), and choose a dressing with a high-fat amount like olive oil, or avocado oil.

Beverages: Water, diet soda, and unsweetened iced tea are some of the best keto-friendly choices.

Burger King:

Entrée: Bacon King with no bun and ketchup. You’ll get 3g carbs, 75g fat and 54g protein.

Beverages: Water, diet soda, and unsweetened iced tea are some of the best keto-friendly choices.

Wendy’s:

Entrée: Grilled Chicken Sandwich, Double Stack, or Baconator are great delicious options. Again, throw the bun away.

Beverages: Water, diet soda, and unsweetened iced tea are some of the best keto-friendly choices.

Taco Bell:

Entrée: Here you can go for the Power Menu Bowl. Order it without rice, beans, and sour cream, and you can ask for some additional cheese. Full-fat sour cream is another option instead of the reduced-fat.

Beverages: Don’t forget to avoid the famous Mountain Dew Baja Blast as it has a significantly high amount of carbs (around 56g). Instead look for water, diet soda, and tea.

Dinner options:

Buffalo Wild Wings:

Entrée: Traditional Wings are one of my favorites. They’re tasty and delicious. For snack size, you get 0g carbs, 20g fat, and 44g protein. Also, you can opt-in for Naked Tenders which also have 0g of carbs.

Beverages: Water, diet soda, and iced tea are some of the best keto-friendly choices.

I love “B-Dubs”, I’ve actually created a full guide on how to eat keto at Buffalo Wild Wings. You can check it HERE.

KFC:

Entrée: Kentucky Fried Grilled Chicken with thigh, breast, drumstick or whole wing, a thigh has the highest fat amount at 9g. It’ll have 17g of protein and a carb count of 0g per serving. Perfect choice.

Opt-in for the ranch dressing over the dipping sauce for some extra flavor.

Beverages: Water, diet soda, and iced tea are some of the best keto-friendly choices.

Conclusion

Eating keto while on-the-go is definitely possible with a little creativity and discipline.

Whether you’re on the road for hours or even day, travel can wreck our health goals, especially when it comes to diet and exercise. Sometimes can’t avoid travel, but what we can do is take a few steps to prepare us ahead of time in order to maintain our ketogenic diet healthy even while eating fast food.

Ketogenic Endurance – whilst Fast Food should not form the basis of your diet, it is a good tool to have in your toolbox when needed.

You can read my newest book Carnivore Fit which is available on Amazon.

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You can find the below product and others on Etsy.

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As a thank you for reading this article, you can use the Discount Code KETOGENICENDURANCE10 for 10% off on my Etsy Store:

I am also a fan of Softstar Shoes for minimalist footwear, Quad Lock for sporting mobile phone accessories, and Cheesies for a Carnivore appropriate snack. I use these companies myself and recommend them.

Or you can join the Contemporary Carnivore Diet newsletter: http://eepurl.com/doN0aH

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Ketogenic Diet

Guest Post – Ann Gapasin – Benefits of Intermittent Fasting

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Are you not seeing the results of your intermittent fasting?

Are you giving up on Keto diet?

What if you’re told that weight loss and overall health can dramatically improve when these two are combined?

Learn how to do keto intermittent fasting properly through this article.

Plus: a list of the most common intermittent fasting mistakes.

What is Intermittent Fasting?

Intermittent Fasting (IF) is a schedule that involves brief periods of fasting and unrestricted eating.  It is different from most diet regimens because it is focused on “when to eat” than on “what to eat”.

What is Ketogenic Diet?

The ketogenic diet limits consumption to foods that are very low in carbs and high in fat. It aims to speed up metabolism by putting the body in the state of “ketosis”.

Keto Diet & Intermittent Fasting: Why Are They Better Together?

Keto diet and intermittent fasting are two of the most popular health trends of today. But many are not are aware that these two can make a powerful duo!

Learn the secret now…

Speeds up Ketosis

Ketosis is the key process to keto diet. It is a normal process, wherein the body turns to fats when the primary energy source (glucose) is depleted.

Since intermittent fasting requires a very low carb intake, the glucose levels don’t go too far from a certain point where the body is forced to burn fats.

Adding intermittent fasting to keto diet may be an effective way to jump-start weight loss.

Increases Fat Loss

Fat loss is higher with keto intermittent fasting compared to undertaking them individually.

Intermittent fasting stimulates heat production in the body, which may lead to the utilisation of stubborn fats. Studies suggest that IF can decrease body fat safely. (Remember: Not all fat loss regimens are safe!)

Listed below are some scholarly publications that attest to IF’s possible benefits:

  1. //www.annualreviews.org/doi/full/10.1146/annurev-nutr-071816-064634?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub%3Dpubmed#_i24
  2. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/
  3. https://academic.oup.com/ajcn/article/102/2/464/4564588
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/

Here’s the evidence:

According to a study published in 2016, IF with resistance training could decrease body fat mass, maintain muscle mass, and improve certain health-related bio-markers. This was concluded after 34-resistance trained men practised the 16/8 method for 8 weeks. Researchers noted that their fat loss is 14% higher than those in normal eating schedule.

This is supported by a 2016 review on 28 studies on the effects of intermittent fasting

Improves Athletic Performance

IF turns your body’s attention to fats because carbohydrate intake is low. Keto diet provides the body with high-fat and moderate protein allowance so that it has enough fat to burn while the body is building up muscles. This is beneficial to people who are looking to improve their athletic performance.

Also:

Some studies point out that intermittent fasting prolongs the satiety or the feeling that you are still full.

How to Do Intermittent Fasting Properly

In order to reap the benefits of IF, you will have to do it properly.

Here’s an expert guide on the two of the most popular methods:

16:8 Method

A lot of people prefer the 16/8 method because it is the easiest.

Why?

You just have to stop eating by 8:00 pm (just right for dinner), skip breakfast (which many already do) and eat again at 12:00 pm. Of course, you can change the time but it must always include 16 hours of fasting and an 8-hour window for eating.

5:2 Method

The 5:2 method has a charm of its own. You can eat on a normal pattern for 5 days a week, and then limit your calories to 500-600 grams per day for two days. Choose whichever days to you want to eat normally or fast, as long as there is at least one day of fasting between them.

The OMAD

OMAD or One Meal a Day is a diet regimen wherein a person should not eat for 23 hours straight. A 1 hour window is given to replenish the body with nutrients. It is important to make certain that recommended dietary allowance is reached within the 1 hour window.

The Multi Day Fasting

In Multi Day Fasting, you are to skip meals for at least 72 straight hours. You will entirely be dependent on water and supplements. This diet plan should only be practised by experienced faster’s. It is not recommended to directly jump on a multi day fasting if your body is not used to extreme diet restrictions.

Before trying out this method, start with a 16:8 or 5:2 for a month or two. Once you believe you’re totally ready for longer fasting, move to the OMAD. Get used to it for another 1-2 months before going into a multi day fasting.

“Normally” Doesn’t Mean “Everything”!

It is important to understand that “eat normally” does not mean “eat anything”. You still have to be conscious of the quality of your food.

If you spend the 8-hour or 2-day window binging on junk food, your weight loss efforts will still be in vain.

Every diet regimen should emphasise healthy food choices. Remember to eat Keto friendly to boost metabolism by lowering sugars and carbohydrates.

Common Intermittent Fasting Mistakes

Intermittent Fasting, even when combined with keto diet, may not be effective if you continue doing these:

Not Replenishing Electrolytes

At its metabolic state, the body uses plenty of electrolytes. During fasting, you’re not getting a lot of electrolytes from food.  

Low electrolyte level causes a feeling of weakness, which could lead you to eat more. Severely low levels can lead to abnormal heart rhythm and seizures. So make sure to replenish these with an electrolyte drink during periods of eating.

Not Consuming Enough Fat

When you’re on keto intermittent fasting, your body doesn’t receive a lot of glucose. As a result, it burns the stored fats. When all the stored fats are used up, the body will get energy from the proteins in the muscles.

To maintain muscle mass, you have to consume enough fat to sustain the normal physiological processes. Ideally, fat should take up 70-80% of your daily calorie consumption.

But these fats should be obtained from healthy sources such as avocados, fatty fishes, and cheese.

Not Consuming Healthy Protein

Protein deficiency can lead to a slower metabolism, lack of focus, delayed healing of injuries, and fluid retention.

Beef and organs meats are excellent sources of  high quality protein, meaning, they contain all the essential amino acids needed by the human body. They also contain a good amount of vitamin B12, folate, iron, and zinc.

Organic nuts are another healthy and relatively inexpensive source of protein. We recommend cheap bulk nuts that you can snack on during the non-fasting parts of the day.

Not Consuming Enough Water When Fasting

Increased fluid intake is important during keto + intermittent fasting in order to flush out the toxins and by-products of metabolism. Furthermore, water helps you feel full.

Water is also crucial for normal metabolism, digestion, and metabolism. Dehydration can cause weakness, dizziness, and confusion which you could mistake for signs of hunger.

A Very Important Reminder

Avoiding these intermittent fasting mistakes may improve your weight loss efforts.

However…..

Whichever diet regimen you plan to undertake, it is best to consult a physician first. Not every health trend works for everybody, particularly for those with existing health problems such as diabetes and hypertension.

Also, food intake is not everything. Regular exercise, enough rest, and a good state of mind are all needed to achieve the desired weight and improve overall health.

Ketogenic Endurance: Thanks to Ann (annvrealm@gmail.com) for writting this guest post. I hope you enjoyed it and you found some value in it.

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Contemporary Carnivore Diet Ketogenic Diet

KetoCarnivore – Glens Journey Month 4

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As we round up the halfway mark to my “getting fit again challenge” I’m excited to take on my second challenge in a couple days time. Last week I did my first half marathon in Australia and somehow it turned out to be the second fastest I’ve ever run. I did have some help though: with all my half ironmans, full ironmans, and Guinness World Record I’ve been taking Generation UCAN Superstarch. It’s the best fuel for anyone following a low carb diet. It doesn’t take you out of ketosis and ensures a steady, clean, energy source. I only save it for big days though cause it’s not cheap. If I know I’m doing something for 2 or more hours (half marathons and beyond) I take 1 scoop per hour of exertion. I first came across it listening to a podcast by Ben Greenfield and he was raving about it so I gave it a go and haven’t looked back. It’s my secret weapon. Check it out!

Goal: Spartan Race (Beast course) 4th May, Sydney Marathon in September and get body fat below 10%

Plan: Strength exercises at 90% effort and running at 80% effort to ensure I can exercise every day. Change up workout every month.

Training: Spartan Race-specific training: Running has included more hill sprints. Strength training has included rope climbs, pull-ups, dips, bear crawls.

Food: No change there, still on the KetoCarnivore diet. Bulletproof coffee in the morning. Nuts to snack on (almonds and cashews). A little bit of fruit (avocado, blueberries, grapes, and bananas). Dark chocolate for dessert.

Extras: I had hoped to report back that I’ve been smashing my training but really its been pretty average this month. The upside of that is that I’m still seeing my weight decline and my stats improving which says to me that the diet is more important than the training. Giving your body what it needs means you’re not left feeling hungry. You’re not thinking of when your next meal will be or what it will be.

Notes: Really chuffed to see my body fat sitting on 12% (I thought it might go back up to 13%) Consistent training and ketosis are the name of the game.

Stats: Here is a table of stats from all the body scans I’ve had this year:

Weight  Body Fat        Shoulders       Chest   Biceps  Waist   Hips    Thighs  Calves  BMI     Waist/Hip Ratio Waist/Height Ratio      Height
Jan-03  90.5 kg 14%     89 cm   99 cm   32 & 31cm       87 cm   109 cm  44 & 44cm       37 & 37cm       25.9    0.8     0.46    187
Feb-01  89.5 kg 13%     94 cm   102 cm  32 & 34cm       86 cm   106 cm  47 & 45cm       40 & 38cm       25.6    0.81    0.46    187
Mar-01  89.6 kg 13%     94 cm   104 cm  32 & 34cm       86 cm   106 cm  47 & 45cm       40 & 38cm       25.6    0.81    0.46    187
Apr-01  88.8 kg 12%     95 cm   104 cm  32 & 35cm       85 cm   105 cm  47 & 45cm       41 & 39cm       25.4    0.81    0.45    187
May-02  87.5 kg 12%     95 cm   104 cm  33 & 35cm       84 cm   105 cm  47 & 46cm       41 & 40cm      25         0.8    0.45    187

Regards,
Glen

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Contemporary Carnivore Diet Ketogenic Diet Reviews

Cheesies Review

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Cheesies Crunchy Popped Cheese

They are launching in the UK on the 19th April 2019

Check them out: Website, Instagram or Email them at cheddarbox@cheesies.co.uk

It winds me up a bit about how few options people in the UK have for Keto or Carnivore. I follow a lot of people in America and they always seem to have more options especially in the Keto & Carnivore snack department.

So it is good to see Cheesies popping up in the UK. So I wish them the best of luck.

This snack on paper looks very appealing to anyone on a Low Carb High Fat diet.

They are all under 0.1g of Carbs per 100, and just normal cheese and salt. No added crap or preservatives. I often get approached by companies to review their food or supplements. Most of the time I have to turn them down, because even though they have been promoted as health foods. They will often have vegetable oils in them or far to many artificial sweeteners. So it was a pleasant surprise when they set me the below specifications.

Cheesies Product Specifications

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So on my Contemporary Carnivore Diet, I can definitely eat these and I love cheese. All positive so far, however if they taste rubbish there isn’t much point to them is there.

…………. and

…………. they taste pretty good haha.

They remind me of the taste of those little circle disc cheese biscuits things that you always get at a kids party. That’s a good thing because I used to love those, in the good old days before I knew biscuits were terrible for you on multiple levels.

The 3 flavours are distinct and you can tell they are different cheeses. I have had and enjoy all the cheeses that the Cheesies are made from, so I liked all of them. If a blue cheese version came out, I might give that a miss! So if you fancy trying the Cheesies out I would recommend simply buying the one that you would buy if it were a block of cheese. Easy. The texture and feel of them is a bit like popcorn, which is clearly something they intended. I don’t know how they do it, but it works.

The packets I got were 60g in weight. This is more than enough. I tried to smash a whole pack in, like a packet of crisps. I failed. So I am guessing this is why they come in resealable packs, so you don’t give yourself the cheese sweats. You can come back to them later.

Overall this product has good potential. It also fits my lifestyle as I am often away camping or out walking all day. So a tasty high fat snack could be useful to me.

Hope you enjoyed the review.

Join the Facebook group Carnivore Diet Success Stories for inspiration, support and a meat loving community.

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Contemporary Carnivore Diet Ketogenic Diet

Glen’s Journey – KetoCarnivore – Month 3

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Goal: Spartan Race (Beast course) in May. Sydney Marathon in September and get body fat below 10%

Plan: Continue working out and running at 80% effort to ensure I can exercise every day. Change up workout every month.

Training: Switched it up again to help better prepare myself for the Spartan Race. There’s 21km and 35 obstacles to conquer so we can’t exactly neglect any aspect of the training (Ross Edgley’s 12 week plan will have to wait). Running, pull ups and core work have been my focus, this month I’ll include hill sprints, bear crawls and rope climbing.

Last month I started running in Vivo barefoot shoes and learnt that I’m not flat footed. I developed lower back pain and eventually had to buy insoles. Thankfully they immediately sorted out my back pain issues (so happy I didn’t buy Vibram Five Fingers – customizing insoles for those shoes would have been a nightmare!) So slight set back, but I’ve identified the problem and found a solution.

Food: No change there, still on the KetoCarnivore diet. Bulletproof coffee in the morning. Nuts to snack on (almonds and cashews) Little bit of fruit (avocado, blueberries, grapes and bananas) Dark chocolate for dessert.

Extras: I’ve ordered a smart trainer for my road bike so that I can cycle at home and avoid the roads here (I don’t feel safe cycling on the roads here) as soon as that arrives I’ll get myself set up with Zwift. I can’t wait!

Notes: I’m going to attempt a half marathon this month, was going to do one last month but the lower back pain was a huge hindrance.

Stats: Down 1kg and down 1% body fat, everything else is the same…except my calves are both 1cm bigger. Pretty happy with that. Consistency is the key to whatever your goals are.

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I hoped you enjoyed this interview post.

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Ketogenic Diet

Guest Post – 5 Carnivore and Keto Diet Foods You Should Definitely Be Eating

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Not only do the carnivore and keto diets work when it comes to weight loss, but you also don’t have to give up some of your favorite food. In fact, you can indulge in them. You can eat burgers and bacon by the bucket load! But an important part of any diet is to have as much variety as possible. It’s going to be harder to avoid carbs if you’re bored with your keto meal plan. So, here are 5 keto diet foods that you might not have even thought about trying, but should absolutely be eating more of and slapping them on your shopping list.

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1. Oily Fish

Let’s start with something straightforward, possibly a bit obvious, and not very shocking: oily fish.

Oily fish include:

  • Anchovies
  • Herring
  • Mackerel
  • Salmon
  • Sardines

All of these are high in protein and are rich in minerals. But the real selling point is the fact they’re packed with Omega-3. This seemingly miraculous fatty acid can help you with everything from improving your vision to reducing the risk of heart disease.

However, some people find the strong fishy flavor of these a little too hard on the palette, especially for stronger tasting ones like anchovies and herrings. But if you can suffer the taste of this feisty little swimmers, their oiliness provides you with plenty of fat for turning into ketones, along with their other benefits.

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2. Oysters

Shellfish are good to eat on both the carnivore and keto diets. They’re high in protein and full of minerals and that fantastic Omega-3, but there’s one shellfish that really rules over them all: oysters.

Why? because of the insane amount of zinc in them.

One serving of oysters contains more than 1500% of your recommended daily intake (RDI). Some of the many things that zinc does are boost your body’s immunity and repair systems, as well as increase your cells’ metabolism rate. This means you’ll recover quicker after a hardcore workout or a seasonal illness, and burn energy quicker.

And yes, the rumors about them boosting your libido is true. Oysters also help increase sperm count and sperms’ swimming ability, whilst helping support estrogen production and ovary health in women.

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3. Bone Marrow

Now we’re getting onto the more interesting keto diet foods: no bones about it! Have you ever thoughts about eating the inside of a bone? Probably not. But it’s a great carnivore and keto treat.

Marrow is the soft bit that’s in the center of a bone. When an animal is alive, it’s responsible for creating new blood cells. When bone marrow is cooked, it’s a brilliant source of Omega-3, gelatin, and collagen. All of these help to keep your digestive tract healthy and boosts your immunity and healing ability. It also keeps your joints healthy which is great if you’re doing high impact exercise.

What’s more, it’s the perfect ketosis food. The marrow itself is made up of 96-97% fat!

To get bone marrow into your diet, buy bones from your local butchers. Beef joints are best to cook with as they’re usually the biggest. Make sure you ask the butcher to cut the bones up into smaller pieces, as it can be quite difficult to cut bones in your home without the correct knives.

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4. Bone Broth

Scoping out the squishy bit from the inside of bones is hardly elegant and probably quite unappealing to some. So, you might want to consider drinking or cooking with bone broth instead.

Bone broth is made by boiling down bones and joint tissue for a long period of time. Bone broth is different to stock because it has been cooked for significantly longer, meaning there’s a lot more of the nutrients from bones and joints in it: specifically protein, gelatin, and collagen.

What’s great is that it can be used just like stock. So you can add it to soup to give them a keto boost. You can even flavor it with some herbs and spices and drink it by itself. Drinking it will help keep you hydrated, which will help combat some of the symptoms of keto flu.

Make it yourself by buying bones and joints from your butcher and popping them in a crockpot or slow cooker for 10-20 hours.

5. Animal Organs (Offal)

This is probably the wildest suggestion on this list. Animal organs as carnivore and keto meats sounds as crazy as it is off putting. But it needn’t be either.

Animal organs are full of vitamins and high in protein, making it one of the ultimate keto diet foods. Particularly, they’re usually packed with vitamin B12. This vitamin is key to maintaining healthy bones and warding off osteoporosis. B12 is also said to give you an energy boost. This will give you a little extra vim over what the ketones are already fueling you with.

Different organ meat has slightly different benefits to the next. For example, liver is packed with a vast variety of vitamins. Tongue is full of that great fat you need for ketosis. Whilst heart is packed full of folate, iron, zinc, and selenium.

However, the idea of eating any of these can be unappetizing. Sitting there with a slab of meat that looks like a heart because it is a heart can make it difficult to tuck in. Also, some organs have quite distinctive and strong tastes which can get some getting used to. That’s if you can stomach it in the first place.

Therefore, start by using milder tasting organs such as liver and heart. Furthermore, you can also chop them up and mix them with your usual meat to make food like meatballs. This makes them a little more edible if the thought of eating them by themselves makes you queasy.

Level Up Your Carnivore and Keto Diet Foods

So, there you have it. 5 great carnivore and keto meats and foods you can put onto your carnivore and keto shopping list. Try your best to get as much of these into your diet as possible. However, some of these will certainly require a bit of bravery, and maybe even a bit of adjustment to eating.

But try to try them.

If they’re really not working for you, don’t worry. Remember, as much as variety is important on any diet, enjoyment is too. Don’t ever force yourself to eat something you dislike. If you’re not finding the keto or carnivore diet fun, you’re going to be less likely to stick to it.

However, if you’re able to broaden your food horizons, it could have some great benefits for you.

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Categories
Contemporary Carnivore Diet Ketogenic Diet

Glen’s Journey – KetoCarnivore – Month 2

I’m starting to gain traction now but the heat of Australia is still a major issue. Instead of using that as an excuse I’ve just had to work around it. Never in my life have I been getting up so early! I’m up at 5am so that I can be back before 7am (which is when temperatures start rising above 25 degrees) In the UK I used to workout in the evenings but here its way too hot to do that.

Goal: Sydney Marathon in September and get body fat below 10%

Plan: Continue working out and running at 80% effort to ensure I can exercise every day. Change up workout every month.

Training: I did the first 4 weeks of Ross Edgley’s 12 week “getting back into fitness” plan this month. Started running in minimalist running shoes (Vivobarefoot) to strengthen the muscles in my feet.

Food: KetoCarnivore diet. Bulletproof coffee in the morning. Dark chocolate for dessert. Nuts to snack on (almonds and cashews) Little bit of fruit (avocado, blueberries, grapes and bananas) Veg is minimal and only if I actually want it. My days of eating veg because I felt ‘I have to cause its good for you’ are over. If I don’t want it, I don’t eat it.

Extras: Still continuing with cold showers after exercising (Wif Hof method) Not sure if having a bulletproof coffee in the morning as my breakfast means I am technically no longer intermittently fasting? I feel like I am as I’m only having my first food of the day at lunch.

Notes: Do yourself a MASSIVE favour and get Ross Edgley’s book: The World’s Fittest book. Its not a book about how fit he is, its about what he’s learnt studying sports science and working alongside some of the worlds greatest athletes. If you want to learn how to take your training beyond what you thought was possible, this is the book to own.

Stats: Back up to 90kg (put on the weight I lost last month) but body fat percentage still the same. Chest is 6cm bigger and shoulders are 2cm wider. I think all the upper body work and less running distance is helping me bulk up a bit. I’ll keep an eye on things…

Regards,
Glen

I hoped you enjoyed this post. If you haven’t already, check out Glen on Instagram @genno_shaw

He’s got a very smart way of handling his nutrition and exercise. I am looking forward to seeing where he ends up. His process differs slightly from mine, however what we both know is that consistency is key… and limiting processed junk food.

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As a thank you for reading this article, you can use the Discount Code KETOGENICENDURANCE10 for 10% off on my Etsy Store:

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