“We are what we repeatedly do. Excellence, then, is not an act, but a habit” – Will Durant
Hey guys and gals, thanks for joining me again
Just to summarise from the last entry I recently read a pretty cool book by a guy called Aubrey Marcus called “Own the Day, Own Your Life” and you can find a link to this guys site riiiiiight here [BOOM]. Now, I’m not endorsing the book and screaming buy it now, but it does have some relevance to the keto diet that I’d like to share.
If you’d like to read my first post you can find it here [HERE]
This is the story of how I fucked up, stayed cool and now I’m going strong.
Now to continue where I left off I decided that the best way to start was to make sure that I was actually in Ketosis to begin with.
The easiest and cheapest way was to buy some Ketosis urine strips.
These tests will tell you the the density of excess Ketones in your body, hit it between a certain set of numbers and you’re in.
This test is only a rough guide as its exact accuracy is debatable because it relies on several factors, but at this stage just knowing you’re batting on the right pitch is a start. You can pick these up in any pharmacy and they cost around $8 – $10 AUD for a pack of 50. I test my self every couple of days.
One thing to mention though is that it tests the “excess” ketones in the body. As your body becomes more acclimatised to the diet it will start using ketones more efficiently, leaving fewer excess and throwing your readings off
The second thing I did was to look at my Macros. Macros are any of the nutritional components of the diet that are required in relatively large amounts. The main ones concerning the keto diet are the proteins, fats, carbs, minerals and overall calorie consumption. Finding out this is relatively simple, but like the strips, it is just a rough guide and the most accurate you’ll get unless you want to get in depth blood tests and DEXA-Scans that is.
These calculators take some data based on weight, height, activity and such, then tell you what your macros are. Just remember aim for 20 carbs or less.
The calculators are just a google search away but if you’re lazy you can find one [HERE].
The third thing I decided to do was to get into the habit of weighing myself twice a day…. this seems excessive but its something I needed to do for me, to built that habit and to understand the results of my actions. This help set me up for a solid foundation.
The next step I wont go into details on because its an exhaustive topic but I focused on getting my intermittent fasting in order. Intermittent fasting is not so much a diet, but a dieting pattern. There are dozens of different types but with intermittent fasting you fast for anywhere between 14 – 18hrs a day and then feasting on purpose during the eating period. It sounds crazy but its not. I basically start eating at mid-day and make sure I finish around eight. A good article on intermittent fasting can be found [HERE!! WOO!]
Now…. This point is very subjective and focused on me.
The reason I set these habits first was to create a foundation of habits that can carry me long term.
Think of in terms of a car manufacturing plant…. Inside you ave all the machines spinning about, being worked on, tweaked, aligned, supervised and handled, that’s the supervisors job to manage. What he doesn’t need to worry about is is the foundations, the warehouse around him, the power etc…. because they are all there his job is much easier. Its the same with me, I built the habits of checking the ketone levels to make sure I was in ketosis. I built the habit of knowing my macros so i could make informed choices, I built the habit of checking the scales so I could see the small victories and understand my weight distribution. Lastly I built the habit of feeling light, of starting the day fuelled by my ketones as I burnt of the remainder of my energy and fat stores. This also meant that the tests and the scales were always done under the same conditions.
So now my day begins….
For me, this is starting the day right, for you it may very well be something else. But this habit, this routine is how I set myself up for success both physically and mentally.
The book “Own the Day, Own Your Life” contains numerous was and suggestions on how to start the day right, for me especially, the barriers that I faced were as much mental, as they were physical.
But my situations quite unique in the challenges that I’ve had to face and overcome because of my leg injury and inability to move. Now I cant stress enough that this is what I do and I do it this way because it works for me, it helps me keep myself and my habits in check. It may not be the best, but it works for me.
From this point on I will generally have a bone broth to start the day, I find its a good source of energy, tastes great, massive amounts of nutrients and is gentle on the stomach.
For lunch I will generally have something higher in fat like bacon and avocado salad. I like doing this as it gives me a good portion of the day to process the macros that I’ve just inhaled. But also, by having a high fat meal at lunch it helps me effectively control the amount of macros I consume at night
I follow this with Bullet proof coffee most days, keeping the fats high and the carbs fairly low.
The biggest difference is dinner, for dinner I try to keep fairly lean with a high fat sauce that way I can control the macros. If for any reason my macros are under, I can simply have a keto desert or a fat bomb to top it off. But if I go over accidentally…. well, there’s no going back is there?
After its all said and done I hope the takeaway from this is an understanding of how important it is to start your day right and how that start can set you up for success.
But please remember to be kind to yourself if you stuff it up, just work out where you went wrong and try again, you can always have a perfect start tomorrow
Thanks for reading, hopefully it makes sense…. blogging at 3am is not the brightest idea I’ve had.