How to use Keto Mojo to train the Low Carb Athlete for improved fat loss, athletic performance and longevity– by Dorian, the founder of Keto Mojo.
The best way to use Keto-Mojo in conjunction with your training regime, depends on one’s specific objectives.
Are they performance, therapeutic, or health based?
No matter the objective, it always comes back to bio-individuality. See attached.
There are many different ways that exercise can influence our ketones, but it is all dependent on how fat adapted the person is, in other words, how efficiently they burn fat.
When someone is very fat adapted, they are much more efficient at gluconeogenesis and restoring glycogen, so their body can actually create more glucose on demand when exercising.
Therefore, glucose might run a bit higher in a fat adapted athlete.
How many carbs, protein and fat do you need per day? Try taking the METABOLIC TYPING DIET quiz or see Dr. Anna’s quiz here… for her keto calculator
That being said, unless they are an extreme endurance athlete, ketone levels often go down when an athlete works out.
Some find that keeping fats lower after workouts, may help bring ketone levels back up.
The bottom line is that it I important to track your results to see what affects you and how.
You can only manage what you measure!!
- Test ketones and glucose to determine which food trigger a glycemic rise and/or ketone drop.
- If not losing weight as desired, testing to see which foods might cause issues.
- Track progress and long-term results.
- This can be a great motivator.
- Test before a workout and after.
- Measuring over time will enable you to determine how you utilize ketones.
- It will help you strategize as how to optimize your workout.
- If supplementing with exogenous ketones, test before and after use, to determine how they effect your performance.
- Look at the works of Thomas DeLauer, Zach Bitter, and Ben Greenfield – they rock it!
- Much of the emerging information is coming from the biohacking world.
- Bio-hackers test and discover how to optimize their health.
- There are new developments daily on ways to improv your longevity – as and individual as well as an athlete.
- Again – Ben Greenfield’s a master at this.
- Bottom line, measuring with Keto-Mojo can help you make informed decisions.
We have worked to provide a multitude of resources for the both the consumer and the athlete, as well as the medical community. Visit Keto-Mojo.com for in-depth articles, videos, recipes, and more!
Bio-individuality is a buzzword these days, but it’s also an important factor in your keto plan because the key to ketosis is not only eating the right types of food in the right portions, it’s also learning which specific foods adversely affect you and then avoiding them.
TRIGGER FOODS If you’re following a clean keto diet and staying in ketosis, you may not have to worry about trigger foods.
But if you find you’re not getting in ketosis, you’re getting kicked out of ketosis, or you would like to be in a higher state of ketosis for therapeutic benefits, then consider testing some of the foods you’re eating to see if they are suppressing your ketone levels.
Bio-Individuality & Testing For Trigger Foods in 3 Easy Tests by Keto Mojo founder Dorian…
To discover trigger foods that may kick you out of ketosis, you will conduct 3 ketone and 3 glucose tests all in one day to see if the food you eat during the test adversely affects your ketone and glucose levels, and thus impedes your ability to reach optimal ketosis.
Required tools: Keto-Mojo meter 3 ketone strips 3 glucose strips 3 lancets
Your Preprandial (Before Eating) Baselines for Ketones and Glucose
The purpose of this test is to get your preprandial (before eating) or baseline reading.
You need this so you can compare it to the results you get after you eat the food in question.
The best time to conduct this test is fasted, before breakfast or at least 3 hours after your last meal (or 3 hours after any food).
For a step-by-step guide to testing, click here. (https://keto-mojo.com/pages/how-to-test-your-ketone-and-glucose)
The Postprandial Test That Hints at Your Reaction to a Food In Question The purpose of this test is to introduce a food in question to your diet and see how your body responds 60 minutes later.
- It is best to eat JUST the food in question, if possible.
- The more ingredients mixed with it, the more variables in the equation.
- We suggest eating the recommended or typical portion size for that food.
- If you are trying out a keto snack, eat the portion size on the package.
- Record your readings with each test and the food you ate including the portion size.
The Postprandial Test That Tells You What You Need to Know About the Food in Question This is the test that allows you to see how quickly your ketones and glucose recover (or don’t) from the food you ate.
Wait at least two, ideally three hours after eating.
• Record your readings. RESULTS READINGS Your glucose should not increase more than 30mg/dL and should return to baseline in 3 hours.
Your ketones should not drop more than 0.5-1.0 mmol and should return to baseline in 3 hours.
GLUCOSE READING 30mg/dL TEST ONE Baseline (pre-prandial) TEST
TWO 60 Minutes
TEST THREE 3 Hours
KETONE READING (mmol)
TEST ONE Baseline (pre-prandial)
TEST TWO 60 Minutes
TEST THREE 3 Hours 1.0 mmol
And Food Sensitivities on a Keto Diet Your Ketone Readings
Your Glucose Readings
There are lots of foods that can trigger ketone dips or glucose spikes for some people, but not others.
Following are common ones:
• Dairy
• Alternative sweeteners
• Alcohol
• Prepackaged foods
HOW TO IDENTIFY YOUR TRIGGER FOODS
The only way to tell if you’re reacting to any specific food is to test your ketones and glucose before and after you eat the food in question.
It’s a three-test process, but it’s worth the effort because once you know which food(s) are getting in your way, you can eliminate them from your diet.
Assess the Results
Generally speaking, it’s good to avoid foods that cause your blood glucose levels to increase more than 30mg/dL from your baseline test at the 60 minute test or don’t get you close to baseline or preprandial results after 3 hours.
As for ketone levels, you generally don’t want a drop of more than 0.5-1 mmol/L, and you do want a return to baseline by the 3-hour mark.
There are some foods that may cause an increase in ketone levels due to their high fat content like MCT oil, heavy cream and coconut oil.
If your results are outside of the acceptable range, but the food you are testing is important to you, you could retest with a smaller portion to see if your body responds better or just decide that the food is off the menu to ensure you maintain ketosis.
You can allow a bit of leniency on the ketone drop if your blood glucose doesn’t rise more than 30mg/dL and comes close to baseline after 3 hours.
In any case, you’re likely to encounter trigger foods here and there along your journey and they may be very different from other people.
Testing your ketones and glucose gives you the information you need to optimize and individualize your keto lifestyle.