I just finished reading Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet by Westman MD, Eric; Moore, Jimmy (2014-08-06).  Victory Belt Publishing. Kindle Edition.   Moore writes Livin La Vida Low Carb Blog and has turned that Blog into a substantial business  – good for him.  Westman is a proponent of Low Carb diets who shows up in a number of different places including Atkins.  He lends his MD to this tome – to give it validity.  A number of other specialists add their names as well and thereby increase the believability of the information.

I am pleased that he relies on Phinney and Volek’s works.  Makes me happy to know I relied on those that others find of value.

This is an easy read – not bogged down by science and scientific language.  It spells out the value of eating to achieve Ketosis in a way that we can all understand.  No question – read it.  You will pick up a lot of good stuff – including refutations to all the Nay Sayers.  Aside from that – it ends with a section on relatively enjoyable recipes.

When I read a book on a subject that I am familiar with, I hope to walk away with at least one or two bits and pieces of information.  In this book it is the emphasis on the amount of Carbs – Protein – Fats that comprise a Ketogenic Diet.  He acknowledges – as do his supporting cast of “experts” that every individual is different in the amount of each item that can be eaten to maintain Ketosis.

Everyone is different and has different carb-tolerance levels. Some people, especially athletes, can maintain ketosis with as much as 100 grams of carbs a day. But most people need to be at 50 grams or less, and those with metabolic syndrome typically need to stay below 30 grams of total carbs a day to produce adequate ketones. – Maria Emmerich, Westman MD, Eric; Moore, Jimmy (2014-08-06). Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet (p. 66). Victory Belt Publishing. Kindle Edition.

But how do you know how much is enough or too much for you.  He is a big proponent of measuring Ketones by blood testing.  The urine strips are inaccurate and the breath analyzer is not yet available commercially.  I understand this, but if I do not have a specific health issue – I – as an individual do not want to do blood testing once or twice a day.  From the Carb POV – I am happy keeping my Carbs between 30-50 grams a day.  Most days, I do not even come close to 50.  One other item – he does not “net out” fiber in counting Carbs.

Protein is THE big problem.  Gluconeogenesis – the process by which the body converts proteins to glucose is the variable that really messes things up.  If you eat too much Protein you will inhibit Ketone production because of this process.  How much is too much?  I exercise – 45 – 60 minutes a day – 5-6 days a week.  What is the impact.  I need protein as a component of exercise and muscle repair.

What can you do to determine your protein threshold? Ketogenic diet experts have varying opinions about what the ideal protein intake is. Many have guessed that 1 to 1.5 grams per kilogram of body weight is the right amount, but this could bring on gluconeogenesis in many people. Dr. Ron Rosedale, an expert in nutritional and metabolic medicine, advises that those who want to be in ketosis consume 1 gram of protein per kilogram of ideal body weight (based on your body mass index; a good calculator is available online at http://www.nhlbi.nih.gov/ guidelines/ obesity/ BMI/ bmicalc.htm) and then subtract 10 percent. Meanwhile, on my Ask the Low-Carb Experts podcast, renowned protein expert Dr. Donald Layman suggested limiting protein intake to no more than 30 grams per meal and no more than 140 grams per day.  Westman MD, Eric; Moore, Jimmy (2014-08-06). Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet (p. 79). Victory Belt Publishing. Kindle Edition.

He does point you to the Ketogenic Ratio Calculator. That page also refers you to the Keto Calculator.  Between the two – you can come up with an estimate.  But – you really don’t know for sure without doing blood tests.  He points out that he – in doing his year-long testing – determined that he needed less than 90 grams of protein a day and less than 30 grams of carbs to remain in Ketosis.

The question is – do you suffer from metabolic syndrome? How much damage have you done to yourself.  How active are you and how much exercise do you get – and I do not mean walking the dog.  Lyle McDonald, in the Ketogenic Diet, states that:

Since 58% of all dietary protein will appear in the bloodstream as glucose (3), we can determine how much dietary protein is required by looking at different protein intakes and how much glucose is produced (table 1).
Table 1: Protein intake and grams of glucose produced *
Protein intake (grams)    Glucose produced (grams)
50                                               27
100                                            58
125                                            72.5
150                                         87
175                                          101.5
200                                         116
* Assuming a 58% conversion rate
The end result – for me at least – I may be eating too much Protein to maintain a consistently high production of ketones.  I probably should be closer to 120  Still this is all speculation – if I am not going to do blood testing.  :sigh:
My final comment – this book is worth the Kindle price.
Advertisements