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Found 6 results

  1. Hi, I have been on full Keto for over year now. My daily carb intake is usually below 20g. The problem I am having is, that every time I train I run out of steam very quickly, especially when doing kicks. Already into my second round (out of 4) during a 1.5 hour training I feel my arms and legs getting heavy and it goes downhill quickly from there on. Do you feel that you have lesser endurance than being on a carbs/glucose diet and if so, how do you deal with it? Cheers
  2. Sylvie's written and vlogged about her journey into Keto and eventually 1+1 Keto, here is a running list of articles and videos. Her diet has evolved over time, and is the result of a lot of research, but also of personal testing. Right now it is 1+1 Keto with Full Salt. This is eating toward nutritional ketosis, and fasting ever other day, and supplementing with sodium. I also eat 1+1 Keto, following her in this plan: The Ketogenic Diet and Muay Thai | How I Gave Up the Carb and Saved My Mind Energy, Mental Clarity: Upping Your Sodium | 1+1 Keto my guest post: Muay Thai Aesthetics, Keto, Persistence Hunting and the Shape of Time Sylvie's Vlogs on Keto and Diet The 1+1 Keto approach was a subject in our Muay Thai Bones Podcast: 1 Year of 1+1 Keto in Review
  3. Something that makes a great Keto snack. One of the things you can miss on Keto is crunchy things. In Chiang Mai there is a great source for pork rinds. Not only are there levels of light or heavy thickness, there is a spicy green sauce that you can get. Together they are like chips and salsa. We get bags of these and bring them back to Pattaya every time we visit. Map of where it is: https://goo.gl/maps/Wdw9k77xRpe9FMm66
  4. This morning I was making my go to fat bomb recipe which I call Cookie Dough. It's very easy. Just blend cream cheese, peanut butter (no sugar), shards of 99% cocoa chocolate, a touch of vanilla. All to taste. It helps me get my fats up and tastes delicious.
  5. I've talked about it elsewhere, but one of the challenges on Keto is to get enough potassium, especially because many potassium rich foods are off limits (spinach, avocado, yogurt are allowed in proportion). In any case, getting your 4,700 mg (4.7 grams) of potassium which is at the upper end of recommended dailies, given that the keto diet can flush electrolytes and that if you are sweating in Thailand you are probably losing them, can be a struggle. Getting low on potassium can give you all sorts of syndromic symptoms that you could attribute to other things, such as training too hard, etc. (I even wonder if some of the very problematic weight cutting deaths or illnesses in Thailand could be due to dangerously low potassium.) In any case, one of the easiest and most readily available sources of potassium is cream of tartar which you will find in the baking aisles of almost any super market. It looks like the container above. It's a little pricey at about $2.50 USD for a 42 gram container, like the one seen above. You can buy this in bulk (16 oz, 453 grams) online, which cuts your cost by 1/3. What Does It Get You? Below are the Google-able nutrition facts for 100 grams of Cream of Tartar (also called Potassium bitartrate). As these are for 100 grams, and the container is 42 grams, we do the math to get at what is involved: Two big notes here. 100 grams of Cream of Tartar contain 16.5 grams of potassium. This is around the range of reported life-threatening levels. Potassium is essential for the healthy functioning of muscle contraction (and the heart is a muscle). This is the reason why low potassium is problematic and even can be dangerous. Extremely high potassium is also dangerous. In short, you don't want to be consuming 100 gm of Cream of Tartar. What I shoot for is half of a small Cream of Tartar 42 gm container (like the one pictured), which is obviously, 21 gm. With 21 grams of Cream of Tartar you get: 3.46 grams of potassium which is a very significant amount, within the range of recommended allowances. Then I hope to top that off with dietary potassium like spinach or yogurt. I'm not an athlete, so this seems sensible. On the down side of things, 21 gms of Cream of Tartar also has 13 grams of carbs. For some this is just too high. For me, being pretty fat adapted (1+1 Keto fasting maybe) it doesn't seem to be a problem. Pee test to see what knocks you out, this doesn't for me. I have heard one source say that Cream of Tartar will not stimulate an insulin response, so it is allowable even on fasts (who knows?! The internet "says". All the same, it's just good to know that if you are on keto and in Thailand you can go and get yourself 3,400 mg of potassium (don't over do it!) for a slightly high carb cost, at any supermarket. If you are feeling rundown, haven't counted your potassium for a while, you might want to just get some potassium going and see if has an impact. You should feel the results pretty quickly. One of the benefits of Cream of Tartar is the taste. It kind of tastes like nothing. Maybe a slightly tin-ny chalk. And at least for me it goes pretty well with the tin-niness of club soda. It's pretty easy to put 21 grams (half of the pictured) into the bottom of a glass, pour in a couple of ounces of club soda (it won't dissolve, it will suspend) and you're good. Alternate sources of potassium like potassium chloride have almost industrial level harsh, salt bitterness. Ugh. I've started taking my 21 grams with a teaspoon and a half of pink sea salt, a tablespoon of fresh lemon juice, and lots of monk fruit extract (maybe 15 drops) to counter act the salt, in a club soda suspension shot. It wasn't too bad. That gives me 3,460 mg of potassium 2,550 mg of sodium 14 carbs I'm ordering lemon extract to add to my recipe, to intensify the salt-covering flavors (I'm not a fan of drinking salt) and bring added (reported) health benefits. I'm also considering adding a table spoon of apple cider vinegar which is supposed to increase the absorption of minerals and such (but also not a fan). Just to share what I've Googled about and experienced with. Please, please do your own research, consult a physician if you have concerns, and don't overdo the potassium. This is just my rough sketch. I'm fully capable of mistakes, and I'm no paragon of health. Cream of Tartar is really just an electrolyte tool in the tool box.
  6. When the word "keto" escapes my lips, the first thing I get is a comment or message about how it's great for weight loss and terrible for athletes. As it happens, I'm an athlete and I haven't lost weight.... and yet it's good for me. Mostly people worry about endurance, hitting a wall, not having energy during training, etc. All of this is exacerbated by the fact that I also fast every other day. Not only is low carb supposed to make you tired, but no food at all should make you unable to move. I've experienced none of this. Not even so much at the beginning, before I was fat-adapted. But I will say this: folks who experience the drag and fatigue - or those who are simply afraid of it - I highly suspect the culprit is not calories or macros at all, but rather electrolytes. If you're struggling to train low carb or fasted - truly, either one - I would urge you to try focusing on your sodium, potassium and magnesium first. All those pre-blended satchets of electrolytes will have glucose in them as well, but I make my own without that and believe it's not needed at all. I'd wager that most of what people experience in being dead-tired when coming to Thailand, feeling depressed, exhausted, etc. is truly more to do with electrolytes than even the physical load. And the physical load is a lot; it's fucking exhausting. But if we're building a pyramid for what's most important, calories and breakdown of food comes a far third to both hydration (meaning electrolytes + adequate water) and sleep. You could eat absolutely nothing and have the electrolyte and sleep thing down and do okay. Even if you don't go low carb or keto, if you're struggling - anywhere in the world, but especially in hot climates where you sweat all day - start with electrolytes, fix your sleep. I heavily suspect people ignore or are ignorant of both these factors and so they focus on food. Did you eat "enough protein?" Are you eating enough or too much rice? Did you eat before training? You didn't eat before training. It goes on and on. On a violin there are pegs that pull the strings from the very end of it, on what's called the "scroll." Those make big changes to tuning the violin. At the opposite end of the string are little metal pegs, attached to the bridge. They make tiny adjustments to the string. Both are needed to tune a violin, but don't mistake them for each other. You can crank and crank at the little metal pegs and make no significant changes. Or you can barely move the bigger pegs on the scroll and have an entirely different sound. Sleep and electrolytes are the big pegs; food, even though it's important, are really those little pegs in comparison.
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