Getting started on Keto
Getting off to a good start is the key to success. This does not mean that you should or need to transition from your current diet to a classic ketogenic diet of 20g carbs per day of less. What it means is that you need a plan, and the knowledge that this is not going to happen over night. The benefits are long-lasting when done correctly.
The focus for the first two weeks needs to be as close to 100% in line with the goal as possible. Its a two week phase that when done well will catapult you across, from and energy system point of view. A two week block will be enough time for you to feel the change and then we will make some adjustments as the weeks roll on to include and add other foods.
There are the goals for the first two weeks
– Keep carb intake under 50g net carbs per day
– Keep all forms of training under 70% of max heart rate
– Increase and maintain 5g – 10g salt intake daily (5g sodium)
– Use foods list as a guide on meal prep
Here is the why
The first step to starting a well-formulated Keto diet is to understand how and why Ketosis adds benefit to your training and racing. Research suggests athletes have much to gain from going Keto due to the benefit of allowing your body to utilise fat stores in lower heart rate levels while being carbohydrate sparing for the high heart rate efforts.
It needs to be understood that there is no one system works for all approach, most people will achieve improvements in performance and body compassion quickly on a standardised approach. To achieve top level results a certain level on understanding needs to be achieved and understanding of your own body to manipulate the diet to give you great results, fast recovery and excellent general health.
At Keto Nutrition we follow a modified Keto approach this means, once adapted to using fat (2- 6 months) we suggest a long term nutritional plan that will have a net carb intake of 30 – 100g carbs. This is based on personal physiology, metabolism and type of sport.
As an intro in the Keto approach, we need to understand a few concepts and physiological facts.
One of these being that humans can store approximately 2000 – 2500 calories of carbohydrates whereas even a very lean athlete would have upwards of 40 000 calories of fat (70kg athlete at 10% body fat = 7kg fat, 9cal per gram = 63 000 cal). It is simple to agree every athlete would prefer a 63 000 cal fuel resource vs 2500 cal.
The question is how do you access these calories?
Becoming Keto adapted is much like running a marathon, you can’t decide on Thursday to run a marathon on Saturday and be any good, or even complete it! It takes weeks of training to prepare your body to achieve this goal. Keto adaption is no different, fat metabolism in the ‘modern’ diet is understandably low, as we eat mostly carbohydrates on a high-frequency basis daily, this means we don’t need to convert fat into energy and you conversion is around 200 – 300 cal per hour, which is fine for sitting on the couch, but would not be near enough so sustain any physical effort.
To improve this fat metabolism (fat adaption) rate it’s the same as training for a marathon, each day you eat and train while eating a low carb diet. This teaches your body to use your fat as energy. The more you practice the better you become to the point of being able to convert fat into Ketones at a fast enough rate to sustain very long efforts and moderate to moderately high heart rate levels, while conserving your glycogen for when you really need it, in the very high intensity short burst type efforts.
You will need to consider that in the time that your body is taking to ‘re-learn’ its energy systems you will not be in the position to train extremely hard or be competitive in races. The time needs to be taken to allow your body to change from High Carb to High Fat for fuel. This can take from a few weeks to a couple of month’s base on how accurate you are in keeping you macro’s in check to start with. If you do slide into old habits, its not a case of starting again, but it will put the brakes on progress and fast tracking to performance.
In your meals we will be aiming to achieve a calorie marco split:
It’s a bit of work in the beginning, but you will find you will settle into a new pattern and after a while it will be difficult to remember how or WHY you used to eat any other way, with the major benefits of feeling great, having sustained energy all day and improved performance in your sport and activity.
During activity we suggest using the Keto range of products as we are confident that they work well and have the right formulations to get the results for athletes, although in saying that 90% of your food should be whole food and meals.
People do want to try prove the point by doing long duration event on ‘just water’ which is possible, but if your goal is performance and to function at the best possible output use the supplements designed for that purpose.
A well constructed Keto diet will allow you to maintain and control your weight year-round, reduce chronic inflammation, and ward off disease like Type 2 diabetes. It not a diet its the way we should strive to eat day in day out.