CrossFit and Nutrition – Part 4 – CrossFit and the Zone Diet

There’s a claim made by CrossFit that the Zone diet is optimal for their athletes. Glassman wrote (CFJ Issue 21: Zone Meal Plans, May 01, 2004):

Our clinical experience proves the Zone Diet, by Dr. Barry Sears is the best nutritional model for optimal performance…

The Zone Diet amplifies and accelerates the benefits of the CrossFit regimen. CrossFit’s best performers are Zoning. When our second tier athletes commit to “strict” adherence to Zone parameters they quickly surpass their peers.

This claim has been reviewed (The Zone Diet and Athletic Performance. Sports Medicine, April 1999, Volume 27, Issue 4, pp 213–228. Samuel N. Cheuvront.)

Applying the Zone’s suggested protein needs and macronutrient distributions in practice, it is clear that it is a low carbohydrate diet by both relative and absolute standards, as well as calorie deficient by any standard. Reliable and abundant peer reviewed literature is in opposition to the suggestion that such a diet can support competitive athletic endeavours, much less improve them.

The notion that a 40/30/30 diet can alter the pancreatic hormone response in favour of glucagon is also unfounded. The Zone is a mixed diet and not likely to affect pancreatic hormone release in the same way individual nutrients can. Although the postprandial insulin response is reduced when comparing a 40% with a 60% carbohydrate diet, it is still a sufficient stimulus to offset the lipolytic effects of glucagon.

Many of the promised benefits of the Zone are based on selective information regarding hormonal influences on eicosanoid biology. Contradictory information is conveniently left out. The principle of vasodilating muscle arterioles by altering eicosanoid production is notably correct in theory. However, what little human evidence is available does not support any significant contribution of eicosanoids to active muscle vasodilation. In fact, the key eicosanoid reportedly produced in the Zone and responsible for improved muscle oxygenation is not found in skeletal muscle. Based on the best available scientific evidence, the Zone diet should be considered more ergolytic than ergogenic to performance.

Robb Wolf has written a response to this paper (The Zone and Athletic Performance). I like Robb’s response to one question there:

Coach Glassman has called Atkins “The Zone for Sedentary people”.

We ONLY need carbs for intense activity. Glycogen drives most crossfit activities but it is a battle for some to take in adequate carbs to drive that activity AND still be under the insulin radar. I simply do a bit more strength work in preference to the high volume met-cons. I can recover from this workload with fewer carbs. I may not set the CF world on fire but it works well for me.

Here’s a very short study (J Strength Cond Res. 2002 Feb;16(1):50-7. The acute 1-week effects of the Zone diet on body composition, blood lipid levels, and performance in recreational endurance athletes. Jarvis M1, McNaughton L, Seddon A, Thompson D.).

 

Metabolic Burn Rate

I took a look a while back at Metabolism and Aging. The chart in that article shows the Basal Metabolic Rate (BMR) which is an estimate of how many calories you’d burn if you were to do nothing but rest for 24 hours. BMR represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.

Total Energy Expenditure

But you probably do more than that and there are various additional calorie burners such as any activity, etc. Even the digestion of food consumes calories with each of the macros burning a different percent of their calories to digest the calories. See the article – Thermic Effect of Food and Metabolism of Food.

All of these lead to something that I call the Metabolic Burn Rate. It’s a composite number made up of the ratio of your caloric intake (at maintenance) to your body weight.

My current body weight is 165 lbs and my caloric intake is around 2400 calories. That’s a ratio of 14.5 calories per lb.

How is it that Fat People Seem to Eat Less?

When I was 285 lbs people commented that they rarely saw me eat. And I ate very little food. I wish I had food logs to help make the point so I have to go from memory. Here was a pretty typical day for me:

Here’s the macros for my pre-Low Carb diet.

I may be underestimating carbs since my Insulin pump shows my daily carbs as higher (200 grams of carbs a day on the average) but I’m not too far off. It must be a fairly accurate representation of my caloric intake  since my weight was stable (and I can estimate my caloric usage to work the number backwards).

Calories In/Calories Out?

Here’s my claim that is amazing and few people will believe. In spite of the fact that I have lost 120 lbs my number of calories expended per day is nearly the same. It’s all due to activity level.

But, let’s pretend like I am wrong about all of this and show the same thing from the Calories calculator. Looking at both weight/calories numbers side by side:

Nearly the same amount of calories but at quite a different weight. The difference is activity level.

  • My metabolic burn rate used to be 2552/285 = 8.9 calories per lb.
  • My current metabolic burn rate is 15.7 calories per lb.

My Advice to Fat People

  • Don’t exercise if you are 285 lbs.
  • Do Low Carb.
    • Lose a bunch of weight.
  • Then add activity as you are fit to do so.
    • In fact, it will add itself nearly automatically as you lose weight.

 

Dave Feldman’s Cholesterol Code

Remnant cholesterol as a cause of ischemic heart disease: Evidence, definition, measurement, atherogenicity, high risk patients, and present and future treatment has a website cholesterolcode.com. Dave is an Engineer who does hacking on cholesterol. He’s a cholesterol hyper-responder who is able to change his diet to manipulate his cholesterol up and down dramatically. He’s dug into the research on cholesterol in particular as it relates to the ketogenic diet. Dave has done experiments on groups of people at keto conferences. He gets them get blood tests then try the hacks and then check again a couple of days later.

Dave has an on-line tool that you can use to examine your cholesterol numbers. I ran my blood test from 2018-01-30.

Here’s the results of Dave’s tool:

CholesterolCode.com/Report v0.9.2

16 months on Keto (less than 20g carbs) ::: 10 hours water fasted

WARNING: fasting for less than 12 hours can risk confounded lipid numbers. See https://www.youtube.com/watch?v=ZQHztlN1Yls
Total Cholesterol: 240 mg/dL 6.21 mmol/L
LDL Cholesterol: 165 mg/dL 4.27 mmol/L
HDL Cholesterol: 51 mg/dL 1.32 mmol/L
Triglycerides: 118 mg/dL 1.33 mmol/L

CHOLESTEROL REMNANTS

Remnant Cholesterol: 24 mg/dL 0.62 mmol/L >>> Medium Risk Quintile
Remnant Chol to HDL:   0.47 >>> Medium Risk Quintile

ATHEROGENIC INDEX OF PLASMA (AIP)

AIP: 0.003 >>> Lowest Risk Third

CONVENTIONAL MARKERS AND RATIOS

Friedewald LDL-C: 165 | Iranian LDL-C: 179
Total/HDL Ratio: 4.71
TG/HDL Ratio in mg/dL: 2.31 | in mmol/L: 1.01

Analysis of Results

Dave’s report gives links (above) to more information on each item. Dave has observed that what you ate the day before the test matters. Other websites warn about exercising the day before the test. I didn’t have 12 hours of fasting and I did have a whole lot of food the day before – mostly in the evening. Here’s my Chronometer from 2018-01-29 (the day before):

Weight Day Before Lipid Test

Today I am 165 lbs. That probably will alter my results next time.

Macros Day Before Lipid Test

That was a lot of net carbs. I wonder what it would have been if I had stuck more closely to ketogenic (20 g net) limits?

Food Day Before Lipid Test

The night before I ate everything from the 3 drumsticks down (3 drumsticks, 2 bars of dark chocolate. Zucchini, broccoli, olives). That was 65-g of fat. Most of the other fat was the almonds I ate during the day.

Perhaps it would be an interesting experiment to do a Low Carb Lower Fat the day before I get my lipids next time.

Examining Pre-LCHF results

The real question is what impact did LCHF have on my numbers? I was on a statin in the past so the past numbers should have been a lot better, right? Unfortunately my past numbers were so bad that there’s no way to compare them. Here’s my 2015 results:

My Total Cholesterol was pretty good but my Triglycerides and HDL were so bad that there was no way to determine the LDL number. There is a calculation which can figure this number:

LDL-C (mg/dL) = total cholesterol – HDL-C – (triglycerides/5),

LDL-C = 159 – 36 – (460/5) = 31

Results from 2015

CholesterolCode.com/Report v0.9.2

16 months on Standard American ::: 12 hours water fasted

Total Cholesterol: 159 mg/dL 4.11 mmol/L
LDL Cholesterol: 31 mg/dL 0.8 mmol/L
HDL Cholesterol: 36 mg/dL 0.93 mmol/L
Triglycerides: 460 mg/dL 5.19 mmol/L

CHOLESTEROL REMNANTS

Remnant Cholesterol: 92 mg/dL 2.38 mmol/L >>> High Risk Quintile
Remnant Chol to HDL:   2.56 >>> High Risk Quintile

ATHEROGENIC INDEX OF PLASMA (AIP)

AIP: 0.747 >>> Highest Risk Third

CONVENTIONAL MARKERS AND RATIOS

Friedewald LDL-C: 31 | Iranian LDL-C: 305
Total/HDL Ratio: 4.42
TG/HDL Ratio in mg/dL: 12.78 | in mmol/L: 5.58

TG/HDL

I have taken my TG/HDL from 12.78 to 2.31. The good/bad cutoff is 3.7.

Atherogenic Index of Plasma (AIP)

Most importantly I have taken my AIP from 0.747 (highest risk) to 0.003 (lowest risk).

See this study (Med J Islam Repub Iran. 2015; 29: 240. Atherogenic Index of Plasma (AIP): A marker of cardiovascular disease. Shabnam Niroumand, Mohammad Khajedaluee, Majid Khadem-Rezaiyan, Maryam Abrishami, Mohammadreza Juya, Gholamhasan Khodaee, and Maliheh Dadgarmoghaddam).

…an AIP value of under 0.11 is associated with low risk of CVD; the values between 0.11 to 0.21 and upper than 0.21 are associated with intermediate and increased risks, respectively.

AIP should be used as a regular monitoring index of CVD in every day practice, especially in persons with another cardiovascular risk factors. It is also associated with other major risk factors of heart disease and it is sensitive measure that can be easily calculated especially when other lipid values are within normal range.

Thanks Keto!!!!

CrossFit and Nutrition – Part 3 – The Zone diet

The original Part 3 of this series has been moved to our Low Carb Studies Athletics BLOG.

The Zone Diet seeks to create a fixed mix of macros by specifying fat, carbs and protein levels. The starting point is:

The numbers are in percentage of calories. On a “standard” 2000 calorie diet that would be:

  • Carbs = 2000 * 0.40 = 800 calories (200 grams)
  • Protein = 2000 * 0.30 = 600 calories (150 grams)
  • Fat = 2000 * 0.30 = 600 calories (67 grams)

Zone vs Standard American Diet (SAD)

According to the CDC (Trends in Intake of Energy and Macronutrients in Adults From 1999-2000 Through 2007-2008):

In 2007-2008 the average energy intake for men was 2,504 kilocalories (kcals) and for women it was 1,771 kcals.

The average carbohydrate intake was 47.9% of total kilocalories (% kcals) for men and 50.5% kcals for women; average protein intake was 15.9% kcals for men and 15.5% kcals for women; average total fat intake was 33.6% kcals for men and 33.5% kcals for women; and average saturated fat intake was 11.0% kcals for men and 11.1% kcals for women.

That means the Zone Diet is lower in carbohydrates, much higher in protein, and a lower fat than the Standard American Diet (SAD).

Macro SAD (Men) SAD (Women) ZONE Difference
Carb 47.9 50.5 40 Zone Lower
Protein 15.9 15.5 30 Zone Much Higher
Fat 33.6 33.5 30 Zone Lower

The main lever of the Zone then appears to be Protein. Doubling someone’s Protein should do some very good things for their health. Added to that is the advantage of the lower number of total calories on the zone.

But would the Zone be a good thing for a Type 2 Diabetic? Certainly it would help some who are diagnosed as pre-diabetic. Anything they do to reduce their carbohydrate consumption will help their pre-diabetes.

Zone vs Ketogenic Diet

The Ketogenic diet has various protein goals depending on you who follow. For a 200 lb male typical numbers would be (using a higher level of protein in this example):

Macro grams kCal/macro Calories % Cals
Carb 20 4 80 4%
Protein 160 4 640 32%
Fat 142 9 1280 64%
2000

Where the two diets differ are their fat and carbohydrate macros.

Macro ZONE Ketogenic
Carb 40% 4%
Protein 30% 32%
Fat 30% 64%

Carbohydrate Effects on a Type 2 Diabetic

Carbohydrates raise blood sugar and therefore Insulin levels much more dramatically in a Diabetic than in a non-Diabetic person. That’s what makes a person an Diabetic. Before I went on the Ketogenic diet I was averaging only 200 grams of carbohydrates per day. I know this since my Insulin pump required me to enter any carbohydrates I ate. And, in spite of being on an average of 100 units of Insulin a day, my blood sugars were all over the place.

My highs were over 200 and my lows never got to 100. Around the start of August I went on the Ketogenic diet. For me, that was going from 100 grams (on the average) of carbohydrates a day to less than 20 grams. I was also not tracking the other macros (fat, protein). Here are my blood sugar numbers from the first three months of the Ketogenic diet.

That chart is the very definition of stable blood sugars. It took being at 20 grams or less of carbs a day to get stable. And before the Ketogenic diet I was nowhere near the Zone Diet carbohydrate levels. I can only imagine how messed up my blood sugar numbers would have been if I had been on the “balanced” zone diet.

 

Christmas 2017 Status Letter

Reflections

Holidays provide time to reflect on the past year. It’s long overdue to circle back to the purpose of this BLOG. I started this journey of hacking my Type 2 Diabetes almost 18 months ago. In that time, I fixed my Diabetes and so much more.

No More Insulin or Medications

I am on ZERO medications. No diabetes medications. No hypertension medications. I still use a CPAP machine since I am afraid of quitting the machine.

Weight Loss

I have lost over 100 lbs. My starting weight was around 285 and it was 178 this morning. I’ve been in maintenance for a month now and my weight has stayed steady. I wish I had charted better in the beginning.

Added Exercise

After I lost most of my weight (around 80 lbs) I added exercise. I have been doing CrossFit for about four months now. I can lift weights that match the girl’s weights. I usually finish the Workout of the Day (WOD) last but I do finish – even the hard ones. I workout five days a week. The typical CrossFit workout is less than one hour. I take rest days Thursday and Sunday.

Blood Sugar Control

My blood sugar after working out last night was 65 (US units) which is really good. I most often see numbers in the mid 80s. My last HbA1C was taken this summer (before CrossFit) and it was 5.8 (which is at the bottom end of the prediabetes range).

My Macros

My diet consists largely of chicken, nuts and broccoli.

Chicken is a good Protein and different cuts provide different amounts of fat. Kim Chee (from Walmart refrigerated veggie section) is a good probiotic (good for stomach biome). Broccoli is a good veggie and easy to heat in a microwave bag. Finally, nuts fill in the fat numbers in a healthy way.

My Macros

My daily macros are:

My current macros are 1800 calories with 125g of Protein, 20g of Carbohydrates and 136g of Fat. Protein is a minimum. Carbs are a maximum. Fat fills up the remaining calories to meet the limit. If I go over on Protein I will go under on Fat to match. In percentages of daily calories this is 27% Protein, 5% Carbohydrates, and 68% fat.

Supplements

Here is what I take daily.

Breaking Stalls

I had a long stall this year which lasted for maybe six months. I did some extended fasts which helped a little bit. I then tripped across the idea of doing Protein Sparing Modified Fasting. That broke the fast and gave me a way to make progress with the last 25 lbs that I needed to lose.

My Goals

My goals have shifted over the past 18 months. They started with hacking my Diabetes. I wanted to get off Insulin. That took two weeks.

Since then I have worked at improving my Insulin Sensitivity. For me, the main tool was Intermittent Fasting (IF). One thing that interferes with this is getting in enough Protein. I have added a Protein meal at lunch time. This hasn’t hurt my Blood Sugar numbers.

Another way of improving Insulin Sensitivity is High Intensity Training. I do CrossFit. Training with increasingly heavier weights and intensity will improve Insulin Sensitivity. I hope to keep up this training and there are plenty of goals to reach. I got my first box jump and pullup in the past month.

 

CrossFit and Nutrition – Part 2

Robb Wolf – Split from CrossFit

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar

–Greg Glassman

I’ve been asked about the CrossFit split from Robb Wolf (Paleo Diet) and how/why CrossFit embraced the Zone Diet. After all they are vastly different approaches to eating. I have opined on the Zone Diet here.

Robb wrote about the split here.

Robb also was in a podcast where he talked about CrossFit:

Here’s another related video where Robb talks about Paleo and training.

 

Body Recomposition – Part 3

Body recomposition is the idea of replacing fat in our bodies with muscle.

Our Weight

The goal should not be weight loss. The goal should actually be fat loss.

Recomposition

Fat can’t be turned into muscle. They are two different types of cells and are at different places in the body.

Fat can be lost, but the only effective means to lose fat is to cause the body to eat it’s own body fat. Fat doesn’t just disappear for no reason. Your body wants to retain the fat in case it is needed.

The common way to lose weight is to reduce caloric intake and increase the energy expenditure. This is commonly called “eat less, move more”.

Fine tuning this methodology is to take a look at the macros, IE, fat, carbs and protein.

What can we do with our macros?

For body recomposition we don’t want to drop our protein levels. To build muscle mass we probably want to increase our daily protein intake. Maybe not by a lot, but it’s not the area that should be cut.

Fat and carbs both provide protein. We don’t need carbs but we do need fat. It is an essential nutrient. So this is the reason that people use low carb diets for losing weight.

Ketogenic diets are becoming popular today. They are Low Carb, High Fat and Moderate Protein. These diets provide quick weight loss but a lot of that weight is water loss. With any diet a lot of the weight loss is water. And that’s not a bad thing. But it’s quickly regained if the person returns to their previous macro mixture.

The fastest way to lose fat is to do the following:

  • Ketogenic carb levels, < 20 grams of carbs per day. This puts the diet into fat burning mode instead of carb burning mode. It’s the best way to go for people with Insulin Resistance. (Prediabetes: A high-risk state for developing diabetes)
  • Protein at a sufficient level to gain muscle mass. The amount depends upon your training level. (How Much Protein?)
  • Fat to fill the gap between what your body can provide and what your energy needs are for the day.

I’ve made a calculator to estimate these macros (PSMF Calculator).

Building Muscle

It takes physical exercise to build muscle. And the right kind of physical exercise to build muscle.

A Percentages Game

The real goal should be to drop body fat percentage. Body fat percentage is the number of lbs of total body weight that are fat. A numerical example might make the point clearer. Say a man weight 200 lbs and has 25% body fat. That man has 50 lbs of fat and 150 lbs of lean mass. If that person made a goal of 15% body fat with that same 150 lbs of lean mass that would be 22.5 lbs of body fat and a total weight of 172.5 lbs. The man’s body has definitely been recomposed even if he didn’t gain a single ounce of lean mass or muscle.

It is probably still necessary to gain muscle mass at the same time.

 

Body Recomposition – Part 2

What Will I Track?

When I started keto I tracked everything. That lasted about a week and then I slipped into a pattern of eating.

Currently, I track nothing formally. I do keep carbs below 20 grams (by approximation). After years of having an Insulin pump I got pretty good at estimating my number of grams of carbs. I check myself periodically with new foods to see how close my guess was and I am usually right on.

But to do this experiment right I will track the following

  • All meals I eat
    • Grams of Carbs
    • Grams of Protein
    • Grams of Fat
    • Do the math for percentage of each over a day
    • Do the math for total calories per day
  • Scale numbers
    • Weight
    • BMI
    • Body Fat Percentage
    • Base Calories to maintain current weight
  • Workout times (assuming effort is to exhaustion due to CrossFit)

What Does My Scale Say Now (at the start)?

My fancy lying scale tells me:

  • Weight: 202.8 lbs
  • BMI: 27.8
  • Body Fat: 32%
  • Body Water percentage?: 36.9%
  • Muscle Mass percentage: 27.6%
  • Calories max to hold weight: 2238

I set the scale for extreme sedentary when I purchased it.

I am skeptical of the Body Fat percentage number because if it is right, my LBM is 202.8 times (1-0.32) = 138 lbs. That doesn’t match the numbers from the Navy Calculator. But it could very well be right. I am going to track these numbers daily too.

What Will I Eat?

For my n=1 I will eat the following

Isopure, Zero Carb Protein Powder

I will consume 2 Servings per day of the Protein Powder. That will cover nearly all of my daily vitamins (except Iron) and I will need some additional Potassium and Sodium. Morton Lite Salt in my coffee should get me close.

1 Serving (2 scoops) has 50 g of Protein,  0.5 g of Fat and 0 g of Carbs. The serving also has 50% of the day’s Magnesium, 21% of the Sodium and 23% of the Potassium.

 

That leaves me at a deficit of:

  • 125g – 100g = 25g Protein
  • 20g – 0g = 20g Carbs
  • 1T of fat (give or take at the start)

Some Typical Foods to Fill the Gap

Description Size Fat (g) Carbs(g) Net
Protein(g) Fat Cal Carb Cal Protein Cal Total Calories
IsoPure Whey 2 Scoops 0.5 0 50 4.5 0 200 206
Broccoli 14 oz 0 9 4.5 0 36 18 54
Chia Seeds 1T 9 2 4.7 81 8 18.8 108

To be added to as time goes on.

 

Body Recomposition – Part 1

Goals

Proposing to do a test on myself with the following goals:

  1. Improve HbA1C number (HbA1C is a lab test which shows the Blood Sugar over the previous three months)
    July 2017: 5.8 (Low end of Pre-Diabetic level)
    Goal: < 5.6 (Below bottom of Pre-Diabetic levels)
  2. Lose weight to reach 15% Body Fat (Visualize Body Fat percentages)
    [Changed goal later to 20.9%]
  3. Barring any injury, be able to do exercise throughout entire test (CrossFit)
    Submaximally is OK (<85% of max level)
  4. Conserve current LBM (Lose Weight but not muscle)
    Possibly add LBM?
  5. Maintain current metabolic levels.
    The same thing as saying not to eat at a net calorie deficit.

Methodology

The means to this end is a form of the Protein Sparing Modified Fast:

A protein-sparing modified fast (PSMF) is a very low calorie diet with some protein, fluids, and vitamin and mineral supplementation.

I don’t plan on doing this using very-low-calories but with an adequate level of calories to not lower my metabolism. The source of calories will come from both body fat and from macro-nutrients consumed.

See also Very-low-carbohydrate diets and preservation of muscle mass.

The Math

Some math is required. Some of this is constants (values which don’t change) and some of it is variables (numbers which you can play with). Part of the variables relate to weights and measurements. Some of the variables change day to day.

Constants and Variables

MacroNutrients to Achieve Goals

There are only three macronutrients in this world (other than alcohol). They are fat, protein, and carbohydrates. Selecting the right mix and amount of each of these three macronutrients is what any diet is about.

Low Carbohydrates

Of the three macronutrients, carbohydrates have the most effect on blood sugar and are the lest important macronutrient for function. It is necessary to stay at a low carbohydrate level to maintain a low blood sugar level.

I plan on sticking with the 20 grams of carbs per day limit. This number will not change over the course of this experiment. The source will continue to be green vegetables.

Protein for LBM preservation and Gainz

The Protein Sparing Modified Fast provides enough protein to maintain LBM and a little extra protein to cover muscle building. Dr Fung has a lower value for this number than most of the other sources (0.61 g/kg/day). KetoGains has a number of 0.8 g/lb/day of LBM.

For my LBM of 156 lbs, that’s 124.8 grams of protein per day. This number will not change over the course of this experiment since I want to maintain my LBM. I don’t want this number to be higher because it will lead to GNG or lower because it will lead to LBM loss.

Fat Level

When I have done long fasts, the lack of fat during the fast put me at a metabolic deficit. I could see this was true from my body temperature which was cold. I had enough energy to walk and function but was quickly tired by any exercise.

What gets left over after carbs and fat are determined is the amount of fat. Rather than High Fat or Moderate Fat of the typical LCHF/Keto diet, dietary fat is only used to make up the difference between the fat oxidation rate and the number of calories needed to not drop the base metabolic rate.

On day 1, that is only 17 grams of fat – about 1/2T of butter a day. That is quite a bit lower than I am currently doing but that’s probably why I am not losing weight. If I go over this number it will decrease my daily deficit and I will lose weight slower.

Intermittent Fasting

In the short term, I plan to do this experiment by continuing to feed one time per day. This is convenient and helps me keep my Insulin levels as long as possible. I may experiment with the timing of this one meal or may split it into a pre and post workout meal.

Testing the Results

Any good experiment requires some evaluation criteria against the goals. For this experiment I will:

Proposing to do a test on myself with the following goals:

Goal: Improve HbA1C number

Measurement: Get test done of HbA1C on Jan 1 for  < 5.6. Surrogate will be 90-day average blood sugar of 110 or less.

Goal: Reach 15% Body Fat

Measurement:  Use Visualize Body Fat percentages to check body fat percentage. Get third party to check from the pictures. Alternately use BodPod or DEXA scan test.

Goal: Be able to do exercise throughout transition

Measurement: Stick with current CrossFit with minimum average attendance record of 3 days per week. Stretch goal of 4 days per week (only open 5 days per week). Submaximal performance is OK although I would like to be able to complete at least 50% of timed WODs in the allowed times.

Goal: Maintain current LBM

Measurement: Same as Body Fat % Goal.

Goal: Maintain current metabolic levels.

Will know if this works if end weight is maintainable.

Best thing is this all could be done by Christmas!

Navigating the Maze of Facebook Keto Groups

I really want to make some sort of map or list of questions that shows the groups and their “pet peeves”. The sorts of things include:

  1. Is taking Insulin good? Bernstein people say yes because their goal is lowest blood sugars. Keto people say no because they believe that more Insulin is more Insulin Resistance which is the root cause.
  2. Protein macros. Ketogains folks believe in 2-3 times the protein of most other keto groups. Other keto groups focus on the Insulin response of the body to protein. Too much protein although it doesn’t immediately raise the blood sugar does have a significant Insulin response so they keep it low. (Fung vs Finney/Volek).
  3. Exercise or not? Many keto groups say don’t exercise and point to the studies which show that diet plus exercise doesn’t lose any more weight than diet alone. Other groups are all about exercise and point to their physiques as evidence (and some are spectacular). They argue it is more about fitness than weight.
  4. Fasting. Most keto groups are starting to catch onto fasting. Some are not.
  5. What constitutes fasting? One group has a very, very specific list of things that you can consume while fasting and specifically excludes things like dry fasting.
  6. I think for the most part that the keto community agrees with the 20 grams or less of carbs a day but there may be differences with subtracting fiber when calculating. Certainly some have flexibility when it comes to additional vegetables.
  7. Artificial sweetners. Again various opinions on their positive and negative values.
    There are probably a lot more dimensions to this but those are the ones that come to mind.The best piece of advise I can give anyone is to read the pinned post when you join a Keto Facebook group. Most groups will ask you to do that and if you don’t agree with the pinned post don’t make it your personal mission to convert the group to your point of view. Just leave the group.