After many requests we've decided to publish what we eat in a typical week.
We were a bit hesitant to do this because we firmly believe that everyone is different and therefore should eat differently. The way we eat shouldn't be a strict model for others to follow.
However having said all that we also understand that it might be useful as an example and to give people an idea as to what a Low Carb, High Fat diet looks like.
This particular week we decided to be a bit more strict with our macro-nutrient ratios. We of course are both amateur endurance runners and were planning on doing a marathon sometime next month. However we found that in our current state we are depleted of fuel after 3hrs of running. As we understand it, and we also discussed it with Professor Tim Noakes, one needs to be in a stable keto-adapted state for sustained energy.
My own ketone readings show that although I am in nutritional ketosis (>0.5 mmol/l) , the best ketone level for endurance athletes is 1.5mmol/l, (someone please fact check this for me, its quite late while I am writing this.) according to research done by Stephen Finney and Jeff Volek.
To achieve this we decided to increase the percentage of fat in our diet from about 65% to 75+%. So lets see what that looks like.
Click each image to enlarge.
| Day 1 | |
| John | Wesley |
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| Day 2 | |
| John | Wesley |
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| Day 3 | |
| John | Wesley |
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| Day 4 | |
| John | Wesley |
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| Day 5 | |
| John | Wesley |
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So far so good! We will do another article as we progress and focus on keto-adaption and running. We hope this information is helpful and gives you an idea as to what you can eat.
