Post by keto4elders on May 30, 2022 13:39:43 GMT -5
I have been in continuous ketosis since Jan 4, 2017 - day 3 of the 4-day water fast I used to get started. The first 6 months I lost 35 pounds excess I had gained during the decade of my 60s. I suspect due to slowly developing insulin resistance and overall metabolic slowdown from age. Since the summer of 2017, I have weighed 145 pounds with a body fat comp of 15%. These numbers match the numbers I had at the age of 18 and I'll take them, thank you! I'm fit and healthy and work a full-time job in retail. The job keeps me active and outgoing and prevents me becoming a reclusive couch potato. I am also an avid cyclist.
In high school and college I was a middle distance runner. I remained active and fit all my adult life, though not at an athletic level. Either due to dumb luck or good genes (or combo) I never suffered any major illness or injury during my pre-keto lifetime. I ate the standard approved diet (SAD) all my pre-keto life and fortunately did not suffer much physically from it. That included making my own beer and drinking about half a liter per day for 30 years. Again, maybe just dumb luck or good genes (thank you, Ancestors!)
I eat to macros which I change from time to time to suit what feels best. I base my macros on protein, currently 1.8gr per kg total body weight or 120 grams 'max' per day. The protein sources are a mix of meat (mostly beef, but some cold-water fish, bacon and turkey) and dairy (mostly from cheese, but also whey and collagen supplements). As an older male, I want enough protein to avoid age-related muscle loss. To maintain my overall weight and fitness I eat within a 'caloric window' of 2200 -2500 kcals per day. Total protein intake within that window is the range of 105-120gr or 420-480 kcals per day (19%). That in turn translates to 192-218gr or 1730-1965 kcals per day from fat (78%). Fat sources are meat, dairy (cream, butter, cheese) and coconut/MCT oils. I eat a max total of sub-15 grams of incidental carbs, frequently sub-10 grams and occasionally sub-5 grams per day. When I say 'incidental' I mean all carbs I eat are contained within the protein and/or fat foods. Other than coconut oil/MCT and coffee, I do not consume plant-based foods or foods that are composed primarily of carbohydrates.
This all probably sounds complicated. But over the years I developed a spreadsheet to do the calculations. I just enter what and how much I want to eat. I did this in part because I have not experienced 'hunger' since being in continuous ketosis. Pre-keto, I had normal hunger and satiety signals. I'd get hungry every couple of hours or so, eat until 'full' and a couple hours later repeat. All that went away with ketosis - and I'm both relieved and happy it did so! So I track what I eat and as long as I stay within my 'caloric window' and macros I'm fine. I'm not a kitchen or even food oriented sort of person. So despite what it might seem at first glance, I probably spend less time prepping and eating than most. For me, eating is the pit stop not the journey.
In high school and college I was a middle distance runner. I remained active and fit all my adult life, though not at an athletic level. Either due to dumb luck or good genes (or combo) I never suffered any major illness or injury during my pre-keto lifetime. I ate the standard approved diet (SAD) all my pre-keto life and fortunately did not suffer much physically from it. That included making my own beer and drinking about half a liter per day for 30 years. Again, maybe just dumb luck or good genes (thank you, Ancestors!)
I eat to macros which I change from time to time to suit what feels best. I base my macros on protein, currently 1.8gr per kg total body weight or 120 grams 'max' per day. The protein sources are a mix of meat (mostly beef, but some cold-water fish, bacon and turkey) and dairy (mostly from cheese, but also whey and collagen supplements). As an older male, I want enough protein to avoid age-related muscle loss. To maintain my overall weight and fitness I eat within a 'caloric window' of 2200 -2500 kcals per day. Total protein intake within that window is the range of 105-120gr or 420-480 kcals per day (19%). That in turn translates to 192-218gr or 1730-1965 kcals per day from fat (78%). Fat sources are meat, dairy (cream, butter, cheese) and coconut/MCT oils. I eat a max total of sub-15 grams of incidental carbs, frequently sub-10 grams and occasionally sub-5 grams per day. When I say 'incidental' I mean all carbs I eat are contained within the protein and/or fat foods. Other than coconut oil/MCT and coffee, I do not consume plant-based foods or foods that are composed primarily of carbohydrates.
This all probably sounds complicated. But over the years I developed a spreadsheet to do the calculations. I just enter what and how much I want to eat. I did this in part because I have not experienced 'hunger' since being in continuous ketosis. Pre-keto, I had normal hunger and satiety signals. I'd get hungry every couple of hours or so, eat until 'full' and a couple hours later repeat. All that went away with ketosis - and I'm both relieved and happy it did so! So I track what I eat and as long as I stay within my 'caloric window' and macros I'm fine. I'm not a kitchen or even food oriented sort of person. So despite what it might seem at first glance, I probably spend less time prepping and eating than most. For me, eating is the pit stop not the journey.
I should also mention that I will be 77 in 2 weeks! Here I am on Black Art, the recumbent bicycle I build in 2010. I added Bafang 8Fun 3 years ago to enable me to go faster, farther and longer! I guess I should call it Black Art ⚡ now.