RunKeto.com - We are Running on Ketones. This is not a typical story; we are endurance athletes at different stages of our lives, who are experimenting with a low carb Ketogenic diet. We are not doctors or scientists, just athletes. Anthony is the youngest and the fastest, age 20, and prefers ultra road running. Eric (ZoomZoom), age 27, is ukulele playing mixed distance runner. Dan (SKA Runner), age 42, is new to running, prefers mountains ultras, and a bit of a computer geek. Bob(uglyrnrboy), age 54, prefers mountains ultras and loves to tele ski. This site, www.RunKeto.com, will document our journey as endurance athletes implementing a low carb ketogenic diet in to our lives. Please feel free to contact us with any questions you have about our experiences.

What is a Nutritional Ketosis Diet? [−]

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fuelling brain function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. This elevated level of ketone bodies in the blood is a state known as ketosis.

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Spanish Ketogenic Mediterranean Diet

Eric’s comment regarding “food confusion”, go me thinking about what I actually eat.  I think there is a lot of truth to that, so started looking at other “ketogenic” diets and there are quite a few models.  As you know my wife is from Spain, so I historically have eaten a Mediterranean diet.  It is not a secret that the Mediterranean diet is beneficial and there have been numerous studies, more so recently - Spanish Test: Mediterranean Diet Shines In Clinical Study. Lately, I have come across the “Spanish Ketogenic Mediterranean Diet” which intrigued me.  The study was done in Cordoba Spain about 4 years ago and although there is limited resources, it was very interesting.  Basically, it is just adding different foods to my “SAD Ketogenic Diet.”  That is right, I am eating a “SAD ketogenic diet” – it is easy and what I know.  I have been slowly changing but I basically have a cycle of eating the same foods.  Whether the SKMD is healthier than a traditional one, I don’t know, but it is still super low carb and is forcing me to break the cycle.  
One of the things that I noticed was I do not eat enough fish, not even close.  The problem is that I generally do not like foods that have strong ‘fishy’ flavor, hence I eat more rock fish or white fish; I love fried sting ray.   Last night, my wife cooked Salmon, I have never like it no matter how it has been prepared, but last it was amazing.  I don’t know how physiological or if my taste buds have changed, but either way, it was amazing.  And my wife makes it almost every week, generally the night when I am on a long evening run and I am not there.  
Here is the standard or recommended Mediterranean diet in the latest study with some notes I added.  It is not that different.  And less dairy . . .
Ketogenic_Mediterranian_Diet
THE STUDY: Here is the, “Spanish Ketogenic Mediterranean diet: a healthy cardiovascular diet for weight loss”, study done in 2007.   http://www.nutritionj.com/content/7/1/30
Background of the Study:
Ketogenic diets are an effective healthy way of losing weight since they promote a non-atherogenic lipid profile, lower blood pressure and decrease resistance to insulin with an improvement in blood levels of glucose and insulin. On the other hand, Mediterranean diet is well known to be one of the healthiest diets, being the basic ingredients of such diet the olive oil, red wine and vegetables. In Spain the fish is an important component of such diet. The objective of this study was to determine the dietary effects of a protein ketogenic diet rich in olive oil, salad, fish and red wine.
Participants were permitted 3 portions (200 g/portion) of vegetables daily: 2 portions of salad vegetables (such as alfalfa sprouts, lettuce, escarole, endive, mushrooms, radicchio, radishes, parsley, peppers, chicory, spinach, cucumber, chard and celery), and 1 portion of low-carbohydrate vegetables (such as broccoli, cauliflower, cabbage, artichoke, eggplant, squash, tomato and onion). 3 portions of salad vegetables were allowed only if the portion of low-carbohydrate vegetables were not consumed. Salad dressing allowed were: garlic, olive oil, vinegar, lemon juice, salt, herbs and spices.
The minimum 30 ml of olive oil were distributed unless in 10 ml per principal meal (breakfast, lunch and dinner). Red wine (200–400 ml a day) was distributed in 100–200 ml per lunch and dinner. The protein block was divided in “fish block” and “no fish block”. The “fish block” included all the types of fish except larger, longer-living predators (swordfish and shark). The “no fish block” included meat, fowl, eggs, shellfish and cheese. Both protein blocks were not mixed in the same day and were consumed individually during its day on the condition that at least 4 days of the week were for the “fish block”.
Trans fats (margarines and their derivatives) and processed meats with added sugar were not allowed.

Also, here is an interview from 2009 with Steve Parker on the living La Vida Low Carb Show regarding the diet.  

254: Dr. Steve Parker Explains How To Low-Carb The Mediterranean Way!
Podcast: Play in new window | Download (15.7MB)
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1 comment:

  1. Cool post. Looks yummy I would cross off the peanuts personally. Tons of new research on PUFA fats and olive oil. If your going to be eating a lot of it here are some tips. PUFA (omega 6 and 3) are more delicate than previously though. Don't cook with the Olive Oil use other more stable oils or best yet animal fats. Also alcohol seems to turn PUFA into pretty nasty stuff as well so skip the wine with fish meals. MMM wine my 2x per month vice.

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