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Jimmy Moore’s n=1 Experiments: Nutritional Ketosis Day 61-90

I’m now officially halfway through my current n=1 experiment testing the concept of “nutritional ketosis” as defined by Dr. Jeff Volek and Dr. Stephen Phinney’s in their 2012 book The Art and Science of Low Carbohydrate Performance. They wrote this shorter but content-rich book as a follow-up to their spectacular 2011 book that goes into great detail about why low-carb diets are optimal entitled The Art And Science of Low Carbohydrate Living. Although the Performance book was specifically written for athletes seeking to maximize the way they fuel their activity level by learning to become keto-adapted which then allows them to access stored body fat as their primary fuel source, the section in there on testing blood ketones as a means for attaining the proper level of nutritional ketosis was the most exciting thing I’ve seen in a long time for your average, everyday low-carbers to know exactly where they stand in their efforts to live a carbohydrate-restricted lifestyle for optimal weight and health benefits. In case you missed my first two updates, go check out Day 1-30 and Day 31-60 to read more about how this testing has gone so far.

Although I saw great success in 2004 losing 180 pounds and coming off of three prescription medications on the Atkins diet, the reality is I was 32 years old when that happened. Now that I’m 40 and all the associated metabolic and hormonal changes that come with that, it no doubt is requiring me to make appropriate adjustments to the way I live my low-carb life. I’ve talked about this for many years, but when you find what works for you it will sometimes become necessary to apply certain “tweaks” to the way you do things even if you’ve found success in the past doing something else. If we were all a bunch of robots, then you’d simply need to pull out the owner’s manual and follow the one-size-fits-all instructions for fixing whatever system malfunction has occurred. Unfortunately, the human body is much more complex than that and requires a bit more caressing and personalized attention to respond the way we want it to.

Since beginning this n=1 experiment testing the concept of nutritional ketosis on myself starting on May 15, 2012, I have noticed a myriad of positive signs that have shown me that this is precisely the thing that I need to be doing for myself right now. Here is a list of 15 things I’ve noticed and experienced as a result of doing this for the past 90 days:

  • I’ve finally realized what true satiety feels like
  • Any remaining cravings for food have disappeared
  • Mental clarity and memory have never been better
  • Signs of inflammation in my body have vanished
  • I’ve become much more intuitive in my eating
  • I don’t obsess about food every waking moment of the day
  • On a regular sleep schedule of 8 hours a night
  • Increased productivity in my work schedule
  • Robust energy even while in a double-digit hour fasted state
  • Improved mood and outward demeanor towards others
  • Ability to intermittent fast (IF) virtually at will
  • Signs of acne (which were bad!) are almost non-existent
  • Skin tags I’ve had my entire life are shriveling up
  • The color in my face is healthier than it was before
  • I finally feel hope again after years of frustration

    That final point in the list above is probably the most important one to me because quite frankly I have been frustrated beyond belief that I was not seeing the kind of results in my weight management I was expecting over the past few years. While my cardiovascular health markers have remained pretty spectacular (namely HDL cholesterol, triglycerides, heart calcium score, LDL particle size, etc.), the weight slowly creeping back on and getting back up to 306.2 pounds just prior to this experiment was a major buzz kill for someone who lives and breathes this stuff on a daily basis. But as most of you know I’m not one who is willing to give up easily and I trudged forward with doing this latest n=1 confident that something somewhere along the line is finally gonna start working for me again. And the results thus far have been so staggering that I shifted from doing this for a mere 90 days to now pushing it to a full 180 days to see where it will take me. As I have been doing for the past three months, I’ll be continuing to post my updates every 30 days so you can see how I’m progressing with my weight, blood ketones and blood sugar. I’ll be sharing my latest readings with all of that in just a moment.

    Many of you have asked me when I’m going to be posting the menus of what I’m eating during this n=1 experiment and I’m not quite ready to share them with you just yet. While I have seen some pretty good results in what I’m doing, I don’t want to jump the gun and think that I’ve figured anything out yet. I’ll continue to track my progress, journal exactly what I’m eating and chronicle it to reveal at the appropriate time. But right now is not that time. That said, I’ve been sharing on various podcasts lately about my favorite “Keto Eggs” recipe that I enjoy as part of my nutritional ketosis experiment. So I’m happy to provide this recipe to you today if you’d like to get a taste of what one of my regular meals is like. It’s extremely easy to make and quite tasty if I do say so myself. Check out this meal I ate today in the middle of writing this post:

    JIMMY MOORE’S KETO EGGS
    4-5 pastured eggs
    2-3 oz grass-fed butter and/or coconut oil
    Sea salt
    Parsley (or your favorite spice)
    2 oz full-fat cheese (optional)
    2 Tbs Trinity Hill Farms Sweet Chili Sauce
    3 Tbs sour cream
    1 whole avocado

    Put a medium-sized skillet on medium heat and add the butter or coconut oil or both in the quantities you desire until melted. I generally use 2 oz of either the butter or the coconut oil or 1 oz of each when cooking this recipe. Crack open the number of eggs you desire directly into the pan and add the salt, parsley (or whatever other spice you desire) and cheese if desired. Country scrambled the eggs and other ingredients in the pan with a spatula until all the contents are fully mixed and cooked to your liking. Place eggs on a plate and add the stevia-sweetened chili sauce (LOVE this stuff!) along with 3 Tbs dollops of sour cream. Slice an avocado in half and scoop it on the side and you’ve just made what is arguably my new favorite meal!

    ALTERNATE VARIATION: Cook up 3 slices of bacon or 3 sausage patties first and then use the leftover grease from your meat along with some butter and/or coconut oil to cook up 3 eggs with it. YUMMY!

    It’s very important for you to make sure you are getting the high-fat versions (no TURKEY bacon or sausage!) of these meats for maximum ketogenic effects. The brand of sausage I use contains 13g fat and 5g protein per patty–a spectacularly high amount of fat (117 of the 140 total calories) compared with the protein (just 20 calories). This is what you’re looking for when looking at food choices if you desire to eat this way. And, no, I’m not so obsessed about getting all the fat and everything on my plate in my mouth. Just eat as much of it as you can and don’t worry about leaving extra fat on your plate like I did with my eggs today:

    Just so you know, the 85/12/3 ratio of fat/protein/carbohydrates that I noted I’m eating in my last nutritional ketosis update is not a hard and fast rule. Honestly, I’m NOT closely monitoring every little minutia of what I’m doing and I’m sure the heck not counting my calories. Perhaps when this experiment is all said and done I’ll go back and add up all of those numbers to analyze what’s happening. But the bottom line right now is I’m eating pretty darn tasty food that keeps me satisfied completely without hunger with all of those fabulous tangible and intangible benefits that I listed above. Life is good being in nutritional ketosis!

    Although I’m not sharing my menus with you today, I’m happy to help you figure out how to eat like this. I’ve read some blogs and forums talking about my experiment stating that I must be gorging myself on cream cheese and butter to get my fat levels that high. HA! That’s too funny. Think about that sausage I described to you above. It contains 117 of the 140 calories per patty. That amounts to 84% of calories from fat which falls perfectly in line with the levels I’m seeking to achieve here. There are 9 calories per gram of fat and 4 calories per gram of protein and carbohydrate. Pull out your calculator and multiply the fat content of a food by 9 for total fat calories and then divide that number by the total calories to see what the percentage of fat calories are.

    Here are a few more examples of the foods I’m consuming on my experiment and the percentage of fat calories:

    Coconut oil: 100% of calories from fat
    Butter: 99% of calories from fat
    Cream cheese: 88% of calories from fat
    Sour cream: 87% of calories from fat
    Heavy cream: 96% of calories from fat
    Cheddar cheese: 75% of calories from fat

    Remember, get the FULL FAT versions of these foods to receive the ketogenic effects you want to see showing up in your blood ketone testing. Otherwise, you’ll be sorely disappointed. It should go without saying at this point, but keeping carbohydrate intake low and protein intake moderated to the adequate amounts that are right for you along with a very high-fat intake is the key to making this happen. It’s what I’ve been doing now for 90 days and plan on continuing to do over the next 90 days.

    So how did I do in Day 61-90 with my numbers? Before we look at those, I want to share a few things that happened in this 30-day cycle for context. You’ll recall I was put on antibiotics due to a urinary tract infection that I got in late June. I continued to take the antibiotics for an entire month (UGH!) which extended into the first 9 days of this update. Additionally, I was using some Caladryl (Benadryl and calamine lotion) for a few days at the beginning of this cycle on that pesky poison oak along my arms and legs picked up while visiting Tom Naughton in early July. I’m not sure these things really had any impact on this experiment, but I thought I’d share to give you a wider view of the results. Now, on to the numbers.

    The graph below is of my blood ketones which you want to shoot for ranging between 0.5-3.0 as the ideal range for nutritional ketosis. There’s no added benefit to hitting numbers above 3.0, but you definitely want to get above 0.5. I have been measuring every single day in a fasted state first thing in the morning when I wake up. Unlike urine ketone levels (which I’ll share below) when ketone levels tend to be higher in the morning than at night, blood ketones are just the opposite–levels in the blood tend to be lowest in the morning which is why I want to measure them at that time. If the numbers are in a good range at that time of the day then I know I’m probably hitting my goals for the rest of the day. In Day 91-120, I’ll be measuring both morning and evening blood ketone readings so you can see the difference from these two different points in the day. Now let’s see what happened to my blood ketone levels in Day 61-90:

    The only odd number in my blood ketones was the very first one coming it at 0.8. You’ll recall I was still on vacation with my wife’s family in Indiana at the time and the final day of my last update (Day 60) was when they went out to a Chinese buffet restaurant. I tried finding some real butter or other real fat sources to offset the protein I ate–not to be found. So it wasn’t surprising that my blood ketones dipped below 1.0 and there were adverse effects on my blood sugar and weight, too. Oh well, it just meant that I needed to be all the more vigilant about my nutritional intake the rest of the month. And I did well for the most part as you can see again averaging over 2.0 for the cycle. Interestingly, you’ll see my blood ketones start to tail off in the final four days while I was attending the 2012 Ancestral Health Symposium. Isn’t it ironic that at this conference dedicated to healthy Paleo living that I actually ended up having a negative impact on my experiment? It wasn’t just my blood ketones that were affected as you’ll see when I share my weight loss and blood sugar results in a moment.

    For Day 61-90, I continued to measure urine ketones to show what if any correlation there was between that and blood ketones. I wanted to see if there was ANY correlation between measuring urine ketones and blood ketones. Since urine ketone testing is much cheaper, it’s great information to know. Using the numbers correlating with the color changes on the Ketostix package, I tested in the morning at the same time I tested blood ketones and received the following results:

    Do you see any kind of correlation? Yeah, me neither. Needless to say, I’m not going to be reporting the results of my urine ketones for the remainder of this experiment. I suppose if you can’t afford to test your blood ketones that urine ketone testing is an adequate proxy. But for accuracy purposes, blood ketones will be far superior and highly recommended even if you can only do it once a week. Assuming you are in nutritional ketosis because your urine ketone sticks turn pink or purple would be a mistake.

    The big thing people are looking at with my n=1 of nutritional ketosis is weight loss. I heard from so many people at AHS12 who had seen me at either PaleoFX in March or on the Low-Carb Cruise in early May stating what a difference they could see in my body composition and color. After I heard it from a dozen different people, it finally sunk in just how well this has been working for me. And I gotta tell you I just feel so much better than I have in a very long time. My rings are considerably looser than they’ve been in a while and I’m wearing an old belt that hasn’t fit in over a year. It’s been nice fitting back into some shirts and pants again that have been too snug. This is all progress in the right direction and I’m pleased to see the progress happening as a result of being in nutritional ketosis. Here are the weight loss results from Day 61-90:

    You’ll notice my weight started at 282.8 after ending the last update at 279.8. That Chinese buffet experience put on three pounds which took three days to come back down again after returning home from vacation. You’ll notice I had a steep weight loss in the first week after being back around my food again. That’s an important part of doing this as I discovered while I was away last week in Cambridge, Massachusetts for four days during AHS12. I gained nearly four pounds at this Paleo nutritional health conference despite eating pretty darn low-carb. But the difference was I didn’t have access to the extra fat that I need to be successful at nutritional ketosis.

    Thankfully I’m home now for the remainder of this test, so I should be able to have much smoother sailing into early November when this n=1 is completed. Despite these challenges of travel, I still lost a total of 8.0 pounds in Day 61-90 for a cumulative weight loss total in the first 90 days of 31.4 pounds. I’m pleased with this progress and have no doubt I’m well on the right track to reaching a healthy weight again. Personally, I’d love to lose another 50 pounds to be in the 220-225 range again, but honestly I’m not as interested in a specific weight as much as I am looking, feeling and performing as well as I possibly can. If and when I reach this state, I’ll feel like I’ve accomplished my goals with this experiment.

    Finally, let’s take a look at my fasting blood glucose test results for Day 61-90. I test simultaneously with blood ketones in the morning and in Day 91-120 I’ll also be testing my blood sugar in the evening when I test blood ketones. I wonder what will happen to the blood sugar readings later in the day. We’ll find out in the next update. Let’s see what blood sugar looked like this time around:

    Again, that dastardly Chinese buffet meal in Indiana hit me hard with a blood sugar reading of 111, but the rest of the month got remarkably better. You’ll see towards the end of July and in early August I had blood sugar readings in the upper 70s/low 80s. I started taking a blood glucose stabilizing supplement called Glycosolve (made with berberine shown in this study to lower blood sugar levels) that has helped me manage my blood sugar. My results aren’t perfectly in the 70s/80s all the time yet, but that’s my goal. It’ll be interesting to see if my higher blood sugar levels are only showing up in the morning (Dawn Phenomena maybe?) or if the nighttime testing will also be higher. We’ll know next time I update.

    It’s been so much fun watching how engaged people have gotten with my nutritional ketosis testing and I’m happy to be sharing the results I’m seeing. Keep in mind this is simply an n=1 of Jimmy Moore and nothing else. This really isn’t proving anything except what impact nutritional ketosis is having on me and me alone. If you’re curious to see how doing this will work for you, then you need to do your own testing. Whether you start off testing your blood sugar, weight and urine ketones or if you wanna take the plunge and get a blood ketone meter (don’t forget you can get a FREE NovaMax Plus ketone meter here), I encourage you to test, test, test! Empowering yourself with information about your health puts you light years ahead of most everyone else out there who has abdicated responsibility for their own health by letting their doctor tell them what to do on EVERYTHING regarding their health. Hopefully by now you realize that YOU are the only one who has a truly vested interest in being as healthy as you can possibly be. Take that bull by the horns and never stop being interested in becoming better and better on a daily basis. YOU ARE WORTH IT!

    I’m grateful to everyone who has followed my nutritional ketosis n=1 experiment so far and I look forward to sharing my continued progress in Day 91-120 next month. I’d love to know what you think about my progress at the halfway point, so leave me your feedback in the comments section below. And if you’re testing your blood ketones, let us know what impact being in nutritional ketosis is having on your weight and health. Plus, if you’re testing your blood ketones and can’t get your levels above 0.5, I’d love to hear from you too. Let’s talk about it and see if we can help you get into nutritional ketosis. THANK YOU for reading!

    • http://denversdietdoctor.com Jeffry Gerber, MD

      Jimmy, I am fascinated with your progress.  I wonder if you could also post total graphs from day 0-180 so that we can see the big picture?   

      • LLVLCBlog

        That’s a great idea, Jeff, for maybe a midway update wrap-up post. Perhaps in a week or so I’ll squeeze in time to do that. Appreciate your comments!

        • http://denversdietdoctor.com Jeffry Gerber, MD

          Awesome

      • LLVLCBlog

        Excellent idea! Perhaps I could compile that in a mid-testing update in the next couple of weeks. THANKS for your suggestion, Dr. Gerber.

      • Kelly Hoffman

        Glad to see some of the docs out there rooting you on too Jimmy!

    • LLVLCBlog

      THANKS Mark! My strength and exercise have not been diminished and I’ve purposely not increased them (in fact my exercise frequency has gone DOWN by design so as not to confound the results). ENJOY PP and then ATLCP.

    • http://www.facebook.com/people/John-Smith/100001480037107 John Smith

      You’re a fat burning beast!

      • LLVLCBlog

        Working on it John. ;)

    • DunderMifflin

      Jimmy, I was/am enthralled with this experiment.  I learned about it about 15 days in.  I waited with baited breath to learn of your meal plans…to be hopeful to receive them at the 30-60 day post.  Hopes dashed!  It was not to be.  You enticed me to stay and wait until the 60-90 day post.  This past week I was like a kid waiting just one more week until Xmas.  I was promised after the Symposium.  Monday, Tuesday, Wednesday, Thursday morning…is it here? Is it here?  I’ve gone so crazy that Thursday afternoon I looked again – AND THERE IT WAS!  IT’S CHRISTMAS MORNING!  It’s meal plan time!!! Oh, darn.  I got socks.  Thank you, for sharing your breakfast meal with us.  It’s just a little taste though!  I know, I know, I can look other places for menu ideas, and I have, but, but, I want YOUR plans!!  Am I to wait until you are done with 6 months?  Will you ever deliver?  In the meantime, I got one of those free blood keto tests.    After 3 weeks of low carbing it my first test strip came up too low to measure.  :(  A few days later I tried again, and the second strip said .2.  At least we are now measurable.  Ordered some more strips online and will continue to test.  BTW I have also been blood insulin testing and cannot, at any time of the day or evening, get under 98, and have been as high as 117.  All doing LCHF for almost 4 weeks.  That’s why I want the meal plans!  What am I doing wrong?  WWJD?  (What would Jimmy Do!?)  Continuing to wait with baited breath, for next month’s N=1 experiment results, as I continue to do my own.  Losing faith that there is a Santa, who will bring me what this good little (35YO) girl wants…meal plans.

      • LLVLCBlog

        Ha! You are a riot.

      • melancholyaeon

        “What am I doing wrong?”

        First, no wrong – you’re just learning. :) It takes time. Try reducing your protein, and upping your fat. Are you eating 85% fat? Track what you eat for several day precisely so you learn what 85% fat looks like. (It looks like you eat sour cream with a spoon. Yum.)

      • Martin

        Why don’t you look at Phinney and Volek’s book? They propose concrete meal plans. Also check what Peter Attia eats (check his website) I doubt Jimmy does anything spectacular here, my guess is that he follows Phinney and Volek’s recommendations very closely, as does Peter. With all respect to Jimmy’s culinary skills, of course ;-)

        • LLVLCBlog

          Ha ha! Great idea.

    • LLVLCBlog

      A bit lower may be necessary.

    • LLVLCBlog

      You’re doing fantastic Margareta. I’m proud of you.

    • LLVLCBlog

      Thanks Larry. The day we stop trying is the day we start dying.

    • LLVLCBlog

      A meal like that keeps me pretty full most of the day. Sometimes I need two meals to fulfill me. It’s a part of that intuitive eating I was talking about.

    • LLVLCBlog

      Thank you Anne! Fingers crossed that it will keep up.

    • LLVLCBlog

      hee hee!

    • LLVLCBlog

      Keep learning and sharing sweet lady!

    • LLVLCBlog

      I think it also has another blood sugar lowering ingredient in it. Perhaps you’re not taking enough of it. I take it 2-3 times daily.

    • LLVLCBlog

      Hmmm, I don’t see that. My blood sugar was lower in the middle and end of my test period but I lost the most at the beginning. Regardless, the trend is good.

    • Luis Soto, MD. Costa Rica

      Great job Jimmy, I’ll be waiting for the new reports. 

      • LLVLCBlog

        TY! I’ll keep reporting.

    • Justin Wallraven

      Coming around on the avocados, I see. You told me a while back you aren’t a fan. Glad you’ve seen the light. 

      • LLVLCBlog

        They’ve grown on me. :)

    • http://twitter.com/IMWHorvitz Dr Steven Horvitz

      Jimmie

      What would be great to add is your total body fat and body fat percentages on a monthly basis throughout this experiment. I think you would amaze many people if you showed that eating a high fat diet, you actually lose plenty of “fat” weight.

      Dr. Steven Horvitz
      Institute for Medical Wellness
      Moorestown, NJ

      • LLVLCBlog

        I wanted to include that data, Dr. Horvitz, but my body fat scale was too unreliable I decided not to include that information. But when I post my after pics after this is all over there will be no doubt. :)

        • http://twitter.com/Majikza Jonathan Swaringen

          Have you ever had a DEXA scan or BodPod? Bodpod will give you an accurate body fat% and I got one for free..you might be able to without cost

          DEXA I’ve heard is 75-200 dollars.

          • LLVLCBlog

            I know what it is but I’ve never had one done.

    • Rebecca Wheless

      Thanks for sharing. I have been checking my ketones once to twice a day. I am having trouble getting them to be above 0.5 in the am but in the afternoon they usually are. Dropped my protein down per your recommendations and still not seen a huge increase. I think the highest it had ever been in the am is 0.9 and that was only once. Not giving up though it is a bit more challenging than I thought!

      • LLVLCBlog

        How many carbs are you eating and are you increasing fat?

    • Rebecca Wheless

      Less than 50g for sure- none at breakfast and either 3-4 oz of Brussel sprouts or broccoli with lunch and dinner. Think I am eating a ton of fat- thank goodness for organic valley cream cheese

      • LLVLCBlog

        You may need to bring your carbohydrate intake down even more while keeping protein moderated and increased fat to see the level of nutritional ketosis you need. Trust me, I’m right there with my 85/12/3 plan. I couldn’t get away with 50g carbohydrates and get the readings I am.

    • Adam

      I’m wondering if the sudden change in your weight loss correlated with the introduction of glycosolve. Did the rapid weight loss stop soon after you started taking it?

      • LLVLCBlog

        Nope. Didn’t add it until 7-29-12 when I weighed 274.2. On Day 90 of this experiment after taking 2-3 Glycosolve daily for about two weeks as of 8-12-12, my weight was 274.8.

        • Laura

          Actually, unless I’m mistaken, it DOES seem as if your weight loss stopped when you started using Glycosolve, since it was 274.2 when you started the Glycosolve, and 274.8 a couple of weeks later. Hopefully this is just a chance result?

          • LLVLCBlog

            There are a lot of other factors involved here besides the Glycosolve. But since I’m now into the next 30 days of this experiment, I can tell you the Glycosolve is not weight loss inhibiting. That’s all I’m saying for now. :)

    • Roadrunner

      Since you have started this experiment have you checked after meal blood sugars? The fasting values should be no problem if you keep post meal under 140.

      • LLVLCBlog

        Not for THIS experiment. Not really concerned about that at all. But I have measured that previously in other n=1 experiments and my postprandial blood sugar after a good low-carb meal is never worse than 110. So I’m good! :)

    • Rebecca Wheless

      Wow guess that is worth a shot- how many carbs are you averaging as far as grams go? Also do you think people like us always have to stay that low or do you have some wiggle room once you acclimate for a few months- you rock-hope I get to meet you face to face sometime!

      • LLVLCBlog

        Come on the http://www.lowcarbcruiseinfo.com and we’d LOVE to meet you someday. :D

        Cut your carbs to 20g daily and see what happens. I bet you’ll see your ketones go up enough to be in nutritional ketosis.

    • Martin

      Jimmy, what about vegetables? Do you eat lots of/some/any green vegies like salads, broccoli, spinach? And what about nuts?

      • LLVLCBlog

        You’ll see.

    • LLVLCBlog

      If you understand these variables then perhaps.

      • Nostents4me

        Jimmy, can you please plot your urine and blood ketones in same diagram so we can see if there is a modulated phase shift of any kind there?

        • LLVLCBlog

          Because the numbers aren’t the same for blood an urine ketones, that’s impossible to do. But the individual variations reveal that there is no correlation at all.

    • LLVLCBlog

      Thank you Dr. Wilson!

    • LLVLCBlog

      Thanks Michael. Yes, it is working am I’m happy to share the progress. I’m counting total carbs. As for the reduction of ketones as you become keto-adapted, I’ve on heard that about urine ketones, not blood levels. Hydration does play a big role in the Ketostix color. Thanks again for your support.

    • LLVLCBlog

      Awesome job Cate!!!

    • LLVLCBlog
      • http://twitter.com/GaryAlthiser g2011a

        Which book???

        • LLVLCBlog

          The one I linked above.

        • Martin

          All! :-)

    • zbiggy

      “But the difference was I didn’t
      have access to the extra fat that I need to be successful at nutritional
      ketosis.”

      Hmm, so what you’re saying is that if you had brought an extra can of oil and drank that on top of what you ate, you would end up leaner?

      • LLVLCBlog

        No, that’s not what I’m saying. But to do this experiment and to get fat levels high enough to produce nutritional ketosis, I needed access to more fat. Because I didn’t have this access, I needed to eat more protein than I wanted to. That negatively impacted all of my numbers.

      • melancholyaeon

        Hi Z!

        “what you’re saying is that if you had brought an extra can of oil and
        drank that on top of what you ate, you would end up leaner?”

        No, what Jimmy is saying is that if he had brought the coconut oil, he could have eaten two spoons of that and thus wouldn’t have been hungry for all the extra protein.If you eat the right amount of fat first, you end up reducing your overall caloric intake sooner and with ease, because you are full, and so just don’t eat.

        You can try this yourself with a stick of butter. Put an entire stick of butter on a plate, sit down at the table, take a regular size spoon, and eat the stick of butter at a regular pace. Don’t force yourself, just eat normally. Talk just like you normally would, etc. Make it a normal meal experience. You’ll find you won’t eat much butter – because you can’t. Your body will just tell you to stop about a very few spoonfuls. Unless you force yourself to gorge, it’s really really tough to overeat fat.

        Now once you’ve finished with the butter, try to eat some steak or the like. You won’t manage more than a bite. Because you won’t be hungry. You won’t feel like eating. You’ll feel bored by the food and push it away.

        This is the secret of nutritional ketosis. :) Try it yourself honestly and see how it works for you.

        • zbiggy

          hi melancholyaeon
          I have been fat adapted for 5 years to the point that I can eat butter by the spoons.
          but I don’t do it anymore – because I believe adding butter to meat in the LC world is equivalent to adding sugar to fruits in the conventional world
          I used to cheat myself “I am on a weight lifting program so I can eat more” – and there’s no justification for a 6’1″ man to weigh over 2oo pounds and deadlift under 3oo lbs
          eventually I chose the Brad Pitt way :) and eventually it’s about calories and self consciousness, not additional dietary fat, I swear.

          “I needed to eat more than I wanted to” is the same for me as “I wanted to eat more than I needed to”

    • Sharon Ann

      This is so fascinating indeed! Thanks for sharing. Curious to know how much water do you drink a day? What kind of water do you drink? 9.5pH? Do you have a house with a water filtration system? Distilled water? What about exercising? Are you still increasing the intensity of the work outs when it becomes consistent? Look forward to reading your next progress report! Keep up the great hard work!!!

      • LLVLCBlog

        I have a triple filtration system for my water supply and LOVE it! I drink liberal amounts of water throughout the day, but don’t know exactly how much that is. My exercise routine is actually less than it was before starting this experiment so as not to confound variables about why I would be succeeding at the weight loss. I may do a one-month test while still on this experiment to see how intense exercise is impacted by being in nutritional ketosis. Stay tuned! :)

    • LLVLCBlog

      THANKS buddy! I’m very interested in hearing your results getting into nutritional ketosis. I’m here for you if you need any encouragement along the way.

    • http://www.facebook.com/joseph.e.obrien Joseph E. O’Brien

      OH and I ordered my Ketone Test Strips here:

      http://www.americandiabeteswholesale.com/product/nova-max-plus-ketone-test-strips_3398.htm

      2.30 each – I haven’t seen a better price on the internet.
      I ordered enough to get free shipping

      Peace,

      Joe E O

      • LLVLCBlog

        awesome!

    • Hallie

      Jimmy- what are your thoughts on MCT oil vs. Coconut Oil?

      • LLVLCBlog

        Pure MCT oil will give you lots of ketones, but I got back acid reflux taking it. Coconut oil tastes better and you get the ketogenic effects consuming it.

    • LLVLCBlog

      Pretty much it’s the same putting the emphasis n fat while titrating carbs and protein. I’m not counting calories but my satiety doing this doesn’t require a lot of food.

    • Sherri

      Hey Jimmy, same as you, the 92 pounds I lost in 2002 at age 32 via Atkins then gained back 50 wasn’t coming off doing simply low carb. I found the Fat Fast and have much success as long as I am faithful. Just as Dr. A stated, not too many people can stick with it for too long. Your experiment makes me think the problem with sticking to it is satiety and not enough calories. I am doing 85% fat 10% protein 5% carbs and roughly 1200 calories. If only I could eat more calories it might not be so tough:) patiently awaiting your menus!!! Strangely, my skin tags are disappearing too. I wonder whats up with that? Sherri

      • LLVLCBlog

        That’s awesome Sherri. If you’re satisfied on that level of calories, then I don’t see why it would be a problem.

    • www.civilizedforager.com

      It’s interesting that you mention skin tags. I have heard that skin tags come about as a result of raised glucose levels, so the fact that this will be lower now might indicate why they are shriveling up.

      • LLVLCBlog

        Yep!

    • Kelly Mahoney

      For the last 3 weeks, your weight was steady at 272-274 lbs. It sounds like you are saying your weight loss stopped because you ate a Chinese buffet and went to a Paleo conference? Does that mean you didn’t get enough fat at either the buffet or the conference? Surely it wasn’t because you were eating more calories than previous weeks since calories don’t matter, right?

      • LLVLCBlog

        Not getting your point.

        • Kelly Mahoney

          Point is I think it’s possible that your weight loss stalled for past three weeks because you could have been overeating and not so much a change in macronutrient ratios. It’s anybody’s guess really as you are not counting your calories/macronutrients. It’s a plausible explanation when you mention going to a buffet and a conference, two occasions where eating lots of food is encouraged.
          I’m not getting your point mentioning the buffet and conference. If it’s not the over consumption of calories that stalled your weight loss, then you are saying that it was the lack of high fat that stalled your weight loss? It sounds like you are saying that Paleo dieting will cause weight gain if you don’t eat sticks of butter with all that meat? Gluconeogenesis makes protein makes carbs makes you fat, so eat fat, not protein, not carbs?

          • LLVLCBlog

            Are we nitpicking at the details for some grand purpose here, Kelly? The fact is I’ve lost over 30 pounds, I’m still losing weight and there are a few points of stall here and there. Like I noted in my post, if we were all robots then we’d simply follow the owner’s manual for making our bodies run optimally. Many different factors are involved here that could impact weight. And I can assure you I’m not “overeating” as you claim.

            The mentioning of those two incidents is to give some context to the resulting numbers. Both presented challenges when I was outside of my normal eating and other lifestyle patterns and it was worth noting for the people who are following me in this experiment. Nobody is talking about “sticks of butter” with anything. Sounds like you’re just more interested in being a rabble rouser here than to add anything productive or encouraging to the conversation. But I do appreciate your input!

      • melancholyaeon

        Hi Kelly,

        “Does that mean you didn’t get enough fat at either the buffet or the conference?”

        Absolutely! As Dr. Volek explains, if you eat too much protein, your liver can turn that into glucose as if you’d eaten carbs. So if you can’t get enough fat and aren’t eating carbs, you’re going to accidentally have to over-eat protein. So at the Chinese buffet there’s too much protein, the wrong kind of fat (vegetable oils), and the sauces all have sugar/MSG/maltodextrin. It’s low-quality food with a lot of hidden issues. At AHS, all the food looked really meat-heavy and light on fat – the Twitpix were pretty clear. This may work for the Crossfit set, but for someone like Jimmy, it doesn’t work at all! Jimmy’s poor liver turns that into glucose, so it’s an issue for him.

        Those of us who live in ketosis have learned to always carry olives, ghee or coconut butter with us everywhere we go to ensure we can get in the best level of fat for us no matter what.

    • Rose

      Great work Jimmy. Take no notice of the naysayers, you are doing GOOD! I can’t tolerate dairy or coconut oil and am struggling to come up with ways to significantly increase my fats while lowering my protein (which I rely too heavily on for satiation). I am low carb (probably around 50 to 75gms daily). Any suggestions to increase my fat when I can’t tolerate dairy eg butter (ghee is fine); cream; or cheese? Many thanks.

      • LLVLCBlog

        Coconut oil, macadamia nut oil, coconut milk, avocado oil…this help?

      • http://www.facebook.com/joseph.e.obrien Joseph E. O’Brien

        I have been putting a couple of tablespoons of Olive Oil on my vegetables. If you do not like the taste of EVOO – try “Extra-Light” olive oil… it has very little (none?) “olive oil” flavor.

    • Nina

      Good work. I do like your attention to detail (eg comparing blood/urine testing for those on a tight budget.) Great to hear the benefits you are experiencing. Wonderful news Jimmy.

      Nina

      • LLVLCBlog

        Thanks Nina! It’s been a fun ride.

    • pvonelsner

      First, apologies to all for being somewhat critical in past comments. It was from my frustration over a 30 lb weight gain after 5 years LC and spending the last 1 1/2 years trying to get rid of it.
      I’ve followed your example as of late and am happy to report a 14lb weight loss after 3 weeks!!!
      Not to mention renewed energy, both physically and mentally.
      Thanks Jimmy.
      Paul

      • LLVLCBlog

        THANKS buddy! We’re all on our own journey to better health. Glad you are finding what works for you.

    • pvonelsner

      Forgot to mention that the Keto Eggs are “DA BOMB”
      paul

      • LLVLCBlog

        THANKS! I love ‘em!

    • Bere

      Congratulations on your great results Jimmy! Some of us testing blood ketones in Sweden are getting perfect numbers but don’t lose weight and at the same time have high blood sugar. Thus, we are talking about that the solution might be to eat what makes you stay in the optimal ketosis zone but at the same time will keep the blood sugar low. What are your thoughts on this idea?

      On the contrary, I struggle with numbers that are too high – I got 4.0 this morning even though I tried eating nuts last night to lower it! I don’t know what to eat that wont elevate my blood sugar too much. Any suggestions?

      Thanks in advance! /Bere from Sweden

      • LLVLCBlog

        Interesting issues Bere. I notice on my nutritional ketosis that I’m not hungry really at all. What are you currently eating that gives you these ketone levels but no weight loss and high blood sugars. It may be possible to take blood sugar lowering supplements or medications if necessary. I wouldn’t worry about the higher readings unless they get over 10.0.

        • Bere

          Apparently they are not eating differently from the way they always eat but I’m not sure about the details. As far as I understand it no one has blood sugar numbers high enough to get worried but at the same time they are not losing any weight which we suspect is caused by the higher insulin.

          So our idea is that the key is to find the right balance in the diet that keeps the blood sugar low but at the same time puts you in the optimal ketosis zone. This seems tricky and I would love some opinions on if we might be on the right track and in that case how to find this balance.

        • Bere

          It might be that the higher blood sugar was caused by Intermittent Fasting for one of us and “fasting” with Bullet Coffee for someone else.

      • Galina L.

        Probably, for some people the solution is Metformine. The physiological IR may be your problem. Google it.

        • LLVLCBlog

          Possibly if she can tolerate it. Powerful medication that has some fantastic results for people with IR.

    • Lynn

      Thank you for listing all of these things. Including things like skin tags…I am noticing that my skin tags are disappearing since I have been trying to follow The Art and Science book. I wondered why. I do not kn ow what causes them. It was a surprise to see that on your list. So far since I read your first 30 days and bought this book, it has been two weeks and 9 pounds. My sister told me that my face shows such a big difference. Enough that she was in tears telling me. No hot flashes, night sweats wither. Looking forward to a longer list such as you have. THank you so much.

    • Galina L.

      Jimmy, I think you should explain to the people who follow a LC diet
      what you did wrong in order to regain the weight lost on Atkins, You
      followers may face the same problem, and you will help to a lot of
      people explaining how a LC diet could be done in a wrong way.

      I am glad you found what works for you now. I have to admit, the amount of food on the picture seems excessive for me, but I am a 51 yo female, at least 100 lb lighter than you, with under-active thyroid. I eat a LC diet, two meals a day. My equivalent of your keto-eggs looks like a couple of soft-boiled eggs with couple spoons of butter + a coffee with some heavy cream, it keeps me not-hungry for at least 5 hours as well . I am comfortable with my weight now. In order to continue to loose weight on a LC I had to continue changing something in my diet, usually some thing worked stronger at the beginning, but the effect faded in time. Right now I also practice a portion control and IF together with LCarbing. As you know, LC food is very satiating, and a calories restriction is also beneficial for a health. The most comfortable way to restrict calories is eating ketogenic diet or close to it.

      • LLVLCBlog

        I am explaining the difference between what I was doing and what I’m doing now. It’s subtle, but enough to produce the changes necessary to commence fat loss in me. And while you think my food intake is “excessive,” the fact is it is working for me right now. I’m certainly not advocating for people to mimic what I’m doing exactly and never have. I’m simply sharing what I’m doing and you can make tweaks and adjustments that are necessary to make it work for you. I agree that when you eat a true ketogenic diet with plenty of fat while limiting your carbohydrate and even protein intake, your satiety level is through the roof. That’s why I believe this is working so well for me.

        • Galia L.

          Judging by the result you are not eating the excessive amount of food, it would be excessive for me. I came through different stages of loosing weight. At the beginning it was enough just eating a LC diet, then really adhering to ketosis. then adding IF to all that. Nowadays I also eat less then before. I used to have an abnormal appetite, being pre-occupited with food most of waking hours. I really enjoy now my freedom from what I thought was a food addiction, I wonder where your quest will take you. I would never believe if somebody told me that practicing a calories restriction would be an option for such glutton like me more than 5 years ago.

    • Galina L.

      I stalled on my weight-loss for couple years. It happens. Try to change things here and there. Amazingly, I moved from my own weight-loss plateau while recovering from a foot surgery two years ago when I slept too much because I couldn’t move much and was really watching my diet. Never ever cut on your sleep hours in order to exercise, never think you can eat more because of exercising. Be aware than stress is counter-productive for a weight-loss, and exercising like crazy may be too stressful. I exercise myself. I personally found that non-sedentary life-style is more beneficial for a weight-loss than exercising hard for one hour a day than sitting on your but for the rest of your day.

      • LLVLCBlog

        Good stuff Galina!

    • Hitssquad

      Jimmy,

      Thanks for posting the 90-day graph on the N+1 hub page. That’s been very helpful for me to show other people your total progress on this experiment.

      • LLVLCBlog

        THANKS! I certainly puts it in proper perspective.

    • ketoDude

      The sample breakfast looks like too much food.
      Ive made the mistake myself of endulging in LC foods just because they are tasty.
      Our bodies dont need that much food.

      • LLVLCBlog

        You do what’s right for you and so will I. It’s hard to argue with my results.

        • Terry Lambert

          Your n=1 experiment inspired me to start one myself! I started 7 days ago with fasting blood sugars of 95 to 108 (Pre-diabetes). I lost 60 pounds several years ago but stalled for the past year even on a low carb diet. I am now eating an average of 1650 calories, 29 total carbs (6%), 55 gms protein (12%), 153 gms fat (82%) and 14 to 17 grams fiber. I am a 5 foot 3 inch, 60F and have based my diet on the two latest books by Drs. Volek and Phinney. Today my blood ketones finally reached 2.1 with a glucose of 88. I am thrilled!
          I have tried both ketone meters (Precision Xtra and Nova Maxx). The Nova meter takes much less blood and the ketone strips are less expensive (about $2.50 each). I am a research RN and am considering asking my employers if they will let me take a Body Fat Scan since we already have a Dexa Bone Density Scanner in our office. I told the doctors about this diet plan and I am hoping to lose enough weight to convince them of it’s benefits. My triglycerides have been less that 35 for the past 3 years on a low carb diet, but my protein must have been too high to allow me to be in nutritional ketosis. Keep us updated on your progress and tips! Terry

          • LLVLCBlog

            Updating every 30 days. :)

    • Katie

      You are doing great and I can’t wait to see your six-pack ab “after” photos. You can do it!

      • LLVLCBlog

        LOL! Don’t know THAT will ever happen but I like your thinking.

    • Pim Jansson

      Jimmy, I’m not one of your regular blog readers but I frequently listen to your podcasts whilst cooking (usually low carb). First of all I just have to say THANK YOU! What you are doing is amazing and I wish there were more people like you out there.

      Then I just want to ask you if you have considered measuring the amount of protein you eat at each meal? I’ve recently been reading Dr Bernsteins “Diabetes Solution” as research for a book I’m working on and he points out the imortance of eating the same amount of protein for the same meal every day. (As in always 3 ounces of protein for breakfast, 5 ounces for dinner and so on). It might be a bit harder for you to do that since you just eat when you are hungry, but perhaps you want to take some notes and compare it to your blood glucose readings? Just a thought :)

      Lastly I just want to wish you good luck, it seems to work great for you and I hope you will get your well deserved reward!

      • LLVLCBlog

        Thank you! I do eat the same amount of protein in my meals. :)

    • Kelly Hoffman

      Jimmy, I’ve been following you since the inception of your blog and I’m still here, silently (mostly) cheering you on and learning from your hard work. Firstly, THANK YOU. Secondly, can’t wait to see your menus. Thirdly, thank you for sharing your progress with us. Lastly, I know eggs are a great food for a ketogenic diet but for some reason, every time I eat them, even with a bunch of added fats, I’m starved an hour later. I’ve tested this over and over. Guess I’m going to have to limit them to using as a coating for meat (I dip chops in egg then crushed pork rinds). Something about eggs, even when drenched in fat, causes havoc with my blood sugar. Anyone else have this reaction?

      • LLVLCBlog

        I’ve heard people say that before, but if Yiu eat enough eggs with enough fat it shouldn’t be an issue.

    • http://www.facebook.com/annpenelope Ann Day

      I liked that you said “Unlike urine ketone levels (which I’ll share below) when ketone levels tend to be higher in the morning than at night, blood ketones are just the opposite–levels in the blood tend to be lowest in the morning which is why I want to measure them at that time.” I have commented to you in the past that my ketosix turned a darker purple in the evening than the morning…is that unusual?

      • LLVLCBlog

        Depends on your fluid intake which can dilute the urine ketones.

    • H M

      OMG Jimmy … what you are doing for me is Wonderful… you have reminded me of how I lost the 80lbs I did from 2010-2011 you know I had forgotten … and as you said sometimes things work today and not tomorrow… I might never have realized it is the ketogenic effects that I had way back then… that right low amount of protein that I need to lose weight … I’m not giving up and you have helped me see that this can work and does … and now because of you , I am trying to get back my way of weight loss… and I have dropped 6 or 7lbs over the last 25 days it’s been a struggle with losing and gaining as usual for me … but over the last few days I am finding the right low amount of protein that I need to lose weight … I’m not giving up and you have helped me see that this can work and does.

      Thank you SO much for writing about your struggles , I just want you to know How much your sharing has helped….

      Helen

      • LLVLCBlog

        Awesome Helen! Keep it up.

    • http://www.facebook.com/people/Joshua-Session/100000432500628 Joshua Session

      Interval training will burn that sugar in no time. Interval training will dump all the liver glycogen into the blood and spike blood sugar but then it will drop your blood sugar. As long as you have a place to park your sugar you will have low blood sugar. You have to exercise there is no way around this. Diet is very important, more important than exercise; but, exercise is the icing on the cake. I’m very lean but if I sit around for a couple days the sugar starts to creep up on me. Interval training will get you to the next level, go for it. Weight training helps too but interval training or sprinting mixed with jogging or walking is what will normalize your sugar the fastest, within days. Walking, interval training, strength training will get your sugar in the sixties or lower.

      • LLVLCBlog

        Appreciate your input, Joshua. I’m a big fan of interval training and exercise in general, but it’s not true that you HAVE to exercise. Read my Day 91-120 update to see what happened to my blood sugar when I didn’t exercise at all during that 30-day period of this n=1 experiment.

    • dresolinia

      what kind of sausage do you use jimmy?

    • Christine

      Just wanted to say that it takes a big person to admit this, Joe. A rarity on the internet, so good for you! :)

    • Christine

      This is such fascinating information. Thank you for your openness in sharing!

    • http://www.facebook.com/kimberly.hembry Kimberly Birkenholtz Hembry

      I have been on a low carb diet (meaning less than 50 carbs) for 5 weeks. I just got a blood ketone monitor and got a 0.6 at 4:30 in the afternoon. I am concerned as the range is 0.5-3.0. Wouldn’t it be better to be at a higher number? How else can I do this? I have heard protein can effect this. My diet is kinda high in protein as it is low in fat in hopes of burning body fat. Do you know range of protein to stay in ketosis? Does the range really matter? Is it better to be higher?