It is time to take up another challenge. This time it is healthy eating challenge. It doesn’t mean that I have eaten garbage till today 😉 For last 5…6 years I have been very conscious what I put in my mouth. I have tried many diets over those years, from vegan (PH diet) to almost only meat eating (ketogenic diet) but what they all have had in common is to take out sugars and white flour (wheat). This is what I have always said to people who ask what diet they have to use to lose weight and have a healthy body: “Got out sugars and wheat products”.
The diet what I´m going to do now is something which I have done before and I have had good results with it. I quit it because of lack of variety. I ate the same food almost every day and I got sick of feeling the same taste constantly 😉
The diet is ketogenic diet (ketosis) but this time I will mix it with intermittent fasting which is a way to go if you want to live cancer or any chronic illness free life. You have more energy during the day. Your mind is sharper and it even slows down aging.
How the challenge looks like
To get to the ketosis (body starts to use ketons as energy source instead of glucose) I have to restrict myself from carbohydrates (consume less than 50g of carbs a day) for two weeks. This means no bread, no rice, no potatoes, no cereals (even no full grain), no sweets. So anything which has more than 10% of carbs in it will be cut out from my daily diet.
When my body goes to ketosis I can loosen up more and start eating bigger variety of foods. Only restriction is not to eat anything for 16h. So the “eating window” is 8 hours and “not eating window” is 16 hours. It is not as hard as it seems. For example if I wake up 7am, I will eat my breakfast at 10am this leaves me room to have my last meal of the day at 6pm. If you look at it that way, then it should not be a big problem 🙂 But lets see how it goes 😉
I´m not doing this challenge to lose weight or something because I already am in very good shape. But anyway here is my data on the third day (forgot to measure on the first two days)
- Age: 40
- Physical activity: 3…4 workouts a week (BJJ training)
- Weight: 67.7 kg
- Fat: 11.8%
- Water: 65.1%
- Muscle mass 44.9%
I´m not going to write every day, I´m going to do it when I have something to say
Morning was pretty good. Had my breakfast (fried eggs with fried green beans in lot of butter) and started my day. At lunch made a simple salad with fresh vegetables and greens, plus added apple vinegar, flax oil and mayonnaise for better taste.
In the evening though when I went to my BJJ class I felt gassed out in second roll already, even when I started very slow. There were no carbs in my body so no energy to produce from. I slowed down little more and managed to pull it through with no any major setbacks 🙂
I believe those trainings will speed up the process for entering to ketosis because my body is under stress and it needs energy to keep going. As the energy need is bigger than without working out, body might switch to ketons much faster.
UPDATE: 2 weeks in
2 weeks in and time to move to another stage in my challenge.
Measures after two weeks:
- Weight: 66.1 kg
- Fat: 11%
- Water: 65.7%
- Muscle mass 45.4%
First two weeks there was no restrictions when I can or have to eat, the only restriction was that I should keep the amount of carbs I’m eating less than 50g a day.
For two weeks my menu mostly consisted of eggs, cheese, greens and vegetables with lot of butter and oils. No juices, no fruits and of course no sweets were consumed during those two weeks.
Transition from using carbs as energy to using ketons as energy wasn’t very hard. My training days were the most hardest ones as I got tired and exhausted pretty fast. Especially the first day which I already mentioned above. We had so called feedback day in BJJ (Brasilian Jiu-Jitsu) and this means sparring for 1,5 hours. I started very slow, much slower than I usually spar but after second round my gas tank was completely empty. I had to slow down even more and after 3th….4th round I got my wind back a little. This was one of the hardest days (physically) during those two weeks.
Another one was after 1,5 weeks when a friend of mine visited my training and we had 2 fast paced rolls. I didn’t get tired so fast like the “Feedback day” although the pace was much faster but at the end I was completely exhausted. I knew that previously this kind of pace didn’t kill me but being without carbs for 1,5 weeks left its mark.
Mentally it was easier than I thought it will be. I didn’t feel much hunger for fruits or sweets despite the fact that I ate lot of fruits before and almost everyday ate few pieces of dark chocolate. Of course there were days where I would have wanted to eat them but it was quite easy to say NO 🙂
Just before the two week period ended, our big summer camp started where we have 4 training sessions a day (1,5h each). And I feel quite good already, no such exhaustion anymore. I’m not the sharpest physically but I do not lack energy so much at least. I need to take a short nap during the mid day though. PS Today is the first day I didn’t do it and I don’t feel the need for it too 🙂
During the trainings my mind has stayed sharp and there hasn’t been a case where I have felt overwhelmed with the information. This is very good sign that the ketosis is working. My body is tired like hell from the trainings but my mind is still sharp.
What is going to happen now? From now on I don’t have to restrict carbs so much but I need to keep a16h window where I’m not eating anything. I can eat as much as I would like during 8 hours and then stop eating for 16 hours. It is like little fasting every day. During those 16 hours my body needs to use ketons as energy because it will have no carbs for that long period.
My schedule from now on would look like this till the end of the camp.
10:00 First trainings session
13:00 little snack right after the training
16:00 lunch or dinner (what ever you wanna call it 🙂 ) last meal for the day
17:00 second training session
In the evening will drink water and tea
After the camp my daily schedule will be little different then the routine for eating will also be little different. Will keep you updated.
Actually at the time of writing this feedback I have the second day with the new eating routine already. 16 hours without eating wasn’t hard at all. Had a tea and didn’t feel any hunger. Let see how other days are going.
PS Today I had my first banana after two weeks and it tasted so damn good 🙂
That’s it for now. Will keep you updated when I feel the need to write something again.
3 WEEKS – I failed the challenge 🙁
I am so used to eat in the evenings so this was the toughest part and unfortunately I couldn’t do it. Training camp has a roll here (It is easy to find excuses). If you have quite busy training schedule it is hard not do eat after the hard training day. And I wasn’t strong enough. It started to go off after couple of days. In the evening I thought I will eat and will skip a breakfast next day and all those kind of thoughts. So at the end it didn’t play out and I had to quit the challenge.
I haven’t dropped the idea of intermittent fasting though and I will take up this challenge again some day in the future. I will try it again when I have a better schedule for that challenge. So lets see how it plays out then.
You cannot win them all in life. Sometimes you have to accept losses to be able to have even bigger wins. 🙂