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.

READ DIET / MEDICAL / ATHLETIC DISCLAIMER . . . []

The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this web site is for general information purposes only. RunKeto.com makes no representation and assumes no responsibility for the accuracy of information contained on or available through this web site, and such information is subject to change without notice. You are encouraged to confirm any information obtained from or through this web site with other sources, and review all information regarding any medical condition or treatment with your physician. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE. RunKeto.com does not recommend, endorse or make any representation about the efficacy, appropriateness or suitability of any specific tests, products, procedures, treatments, services, opinions, health care providers or other information that may be contained on or available through this web site. RUNKETO.COM IS NOT RESPONSIBLE NOR LIABLE FOR ANY ADVICE, COURSE OF TREATMENT, DIAGNOSIS OR ANY OTHER INFORMATION, SERVICES OR PRODUCTS THAT YOU OBTAIN THROUGH THIS WEB SITE.

Ask us a Question . . . []

Get Fat on Keto? Yes you can!


This is my 6 month weight lifting and DEXA update. I stopped running Sep 7 and started weight lifting Sept 23. I replaced running with nearly daily cycling. Dietary wise I started incorporating nuts and dairy when I stopped running. I stopped both of these on Jan 1st. While running I restricted protein intake to 80-100 g/day. I have not limited protein since and have been in the 130-180 g/day range. Never hungry and never full. 16/8 IF 6 days a week as feels natural and fits my schedule. Plenty of CT. Wasn't tracking calories at any point for my eating. But, based on periodic food logs taken randomly though the year I know that my daily intake is ~2000 +/- 600. I've been strictly keto for 2 years now. No cheats. Periodic and regular BHOB and breath AcAc testing has shown steady and deep ketosis.
---
4.7% BF -> 17.1%
+ 23 lbs of fat
+ 9.2 lbs of muscle
----------
Almost all of the weight was put on in the first 1.5 months. Here are some comparison pictures http://imgur.com/A8Qtwa7
I've got a pic with my shirt on from the day of the first DEXA http://imgur.com/BUXQQVx
-----
The values below are for Tissue (% Fat) which is your percent body fat calculated using only soft tissue not including your bone mass. The segmentation between the regions is performed by the operator / technician. Several other factors make it so that the "overall" catagory is not the direct sum of the catagories listed above. For example Gynoid and Android regions overlap with other regions.

 The T-score is a comparison of a person's bone density with that of a healthy 30-year-old of the same sex.
My T was .4 and -.4 for the first and second scans respectively.  
 -----
I know based on another DEXA scan that in the 2 months leading up to the Aug 24th scan I gained 5 lbs of lean and lost 5 lbs of fat.

-zoom zoom



08/24/13

04/03/14




Fat Lean %BF Fat Lean %BF Muscle Gain Fat Gain
L Arm 0.3212 7.722 4.0 1.7908 9.6272 15.7 1.9052 1.4696
R Arm 0.3124 7.4734 4.0 1.8458 9.7042 16.0 2.2308 1.5334
Trunk 2.9722 64.3676 4.4 13.123 68.4794 16.1 4.1118 10.1508
L Leg 1.1528 21.8504 5.0 5.4076 25.3748 17.6 3.5244 4.2548
R Leg 1.199 22.6754 5.0 6.0412 26.4022 18.6 3.7268 4.8422
Android 0.4312 8.9496 4.6 2.3716 10.9164 17.8 1.9668 1.9404
Gynoid 1.4476 20.2158 6.7 5.7882 25.0052 18.8 4.7894 4.3406
Overall 6.4966 132.6974 4.7 30.7956 147.763 17.2 15.0656 24.299










Total Scale Weight 143.6
Total Scale Weight 176
Total Weight Gain 33

Total DEXA Weight 146
Total DEXA Weight 178
Total DEXA Weight Gain 32

Total Bone Weight 6.6
Total Bone Weight 5.9


6 comments:

  1. How do you explain the weight gain? Doesn't sound/look like you are taking in enough calories to justify that increase in bf%.

    ReplyDelete
    Replies
    1. Seconded. And how much have your lifts progressed throughout this time?

      Delete
  2. To be fair, 17% is not what I would consider "fat" or even overweight. Maybe that composition is just what you tend to naturally without a ton of consistent aerobic exercise.

    Still, 5% to 17% is really dramatic. I am surprised that just cutting out running and increasing protein would result in that large of a swing, especially if you are cycling consistently. Do you think your total volume of aerobic exercise went down significant when you switched from running to cycling?

    ReplyDelete
  3. http://authoritynutrition.com/5-most-common-low-carb-mistakes/

    "However, low-carb dieters who eat a lot of lean animal foods can end up eating too much of it.

    When you eat more protein than your body needs, some of the amino acids in the protein will be turned into glucose via a process called gluconeogenesis (2).

    This can become a problem on very low-carb, ketogenic diets and prevent your body from going into full-blown ketosis.

    According to Volek and Phinney, a “well-formulated” low-carb diet should be low-carb, high-fat and moderate protein.

    A good range to aim for is 1.5 – 2.0 grams per kilogram of bodyweight, or 0.7 – 0.9 grams per pound."

    Down regulate your protein intake.

    ReplyDelete
  4. BTW, if you are eating that much protein I'd suggest you are no longer on a keto diet. So, even the headline for this blog post is somewhat misleading.

    ReplyDelete
  5. i really like this article please keep it up. www.skinny2fit.com

    ReplyDelete