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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Making Your Own Chocolate


After all the discussion on the facebook page about Lily's and Lindt's chocolate bars I decided to revisit my old recipe for making them myself. I did a reformulation using Dr. Lagakos' anti-brainfog, pro-gut health, chocolate blog post as a guide.

Ingredients for 100g of 95% Dark Chocolate:

60g Unsweetened Bakers Chocolate
25g Cocoa Fat or any fat that is solid at room temperature.
10g MCT
3g   Ground up Dandelion Root or Chicory Root (or other GOS source - Galactooligosaccharides)
2g   Sugar Replacement

Procedure:
Melt bakers chocolate. Best to use a double boiler but not necessary.
Add in fat source and melt it into the chocolate.
Add MCT.
Grind up GOS and sugar replacement in coffee grinder into a powder and add to melt.
Pour into muffin tin or similar and put in refrigerator or freezer.

Extra Notes: You don't have to use bakers chocolate. You can use undutched (not alkali processed) cocoa powder. 32g of cocoa powder and up the solid fat source to 53g total.
I used a blend of erythritol, stevia, and  lo han guo powder. The 2g amount is for 1:1 replacement with sugar. Don't put in 2g of stevia or it will be way too sweet. To make the chocolate less dark just add a little bit more sweetener. Don't put any liquids other than pure fat into the mix or it will not come out right. Other powdered flavorings can be used like instant coffee to make mocha or BCAAs for protein. If you want to put in nuts or fruits place them in your muffin tin and pour the chocolate over it. To completely enclose the nuts in chocolate fill tin 1/2 way, freeze and then add nuts and pour 2nd batch over the top of frozen first batch.

-zoom zoom



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