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Jimmy Moore’s n=1 Experiments: Nutritional Ketosis Day 91-120

The day has finally arrived at long last and I’ve been chomping at the bit to give you the latest update on my n=1 experiment of what is being commonly referred to as “nutritional ketosis.” Every single day on Twitter and Facebook, I get people asking me, “When are you going to update us on your nutritional ketosis experiment?” Well, I’ve been doing it every 30 days since beginning this project right after the Low-Carb Cruise in May 2012 and there’s not much more to say in between those times. Allowing for this time to pass gives me enough information about my weight loss, blood ketone levels and blood sugar to see patterns and correlations that might be of use. In case you’ve missed my three previous updates on this, check out Day 1-30, Day 31-60 and Day 61-90 to see my progress. It’s been an amazing journey so far and today’s update continues some truly remarkable changes that I’ve seen in various aspects of my weight and health since beginning this. I’m now four months into this six-month experiment and I saw some of the most impressive results of this over the past thirty days. I’ll share more on those numbers with you coming up.

First I wanted to address a question that has come up many times since I started blogging about getting into “nutritional ketosis.” It’s goes something along the lines of this: “What’s the difference between ‘nutritional ketosis’ and the ketosis you get on Atkins?” In fact, one lady on Facebook took me to task for basically doing Atkins but trying to re-brand it as something “new” calling it “nutritional ketosis.” Apparently she hasn’t been reading my blog posts about this because I’ve made it perfectly clear that this is something I read in Dr. Jeff Volek and Dr. Stephen Phinney’s 2012 book release called The Art and Science of Low Carbohydrate Performance. But actually the concept of “nutritional ketosis” even extends back to their 2010 New York Times bestselling book The New Atkins For A New You where they use this phrase very clearly on page 287:

Ketones have gotten a bad name because they can rise to very high levels in individuals with uncontrolled type 1 diabetes, a state known as diabetic ketoacidosis. However, there is more than a tenfold difference between the ketone levels seen in ketoacidosis and those achieved with a carbohydrate-restricted diet, which we call nutritional ketosis. (emphasis mine)

As you can see, this is neither my term nor is it particularly new. But I do see a line of delineation between the state of ketosis you achieve on the Atkins diet and the nutritional ketosis I am actively pursuing now. The most important difference is that Atkins does not explicitly call for moderating protein intake, just carbohydrate. Traditionally, ketosis has been measured by using a Ketostix urine pee stick test and the will change to shades of pink and purple when ample amounts of the ketone body acetoacetate is present in the urine. Dr. Stephen Phinney, who co-authored with Dr. Jeff Volek another book that discusses nutritional ketosis called The Art And Science of Low Carbohydrate Living, shared in Episode 23 of the “Ask The Low-Carb Experts” podcast recently that he used to have a breath ketone acetone meter. However, these aren’t manufactured commercially because the demand has been so minimal.

That’s why when Drs. Volek and Phinney shared about testing blood ketones in their Performance book (by the way, if you can find several people to go in with you on the purchase, I found a company that has the Precision Xtra blood ketone testing strips for a much more affordable $1/strip…but the catch is you have to buy 1200 of them!), it was seen as a more accurate measurement of whether or not you have achieved the proper level of nutritional ketosis where you are keto-adapted, fat-adapted and using these as an alternative fuel source to glucose. The ketone body measured in the blood is beta-hydroxybutyrate and attaining a measured level between 0.5-3.0 is what the dynamic low-carb research duo have concluded is optimal for fat loss and keto-adapted performance. More on these ranges in a moment. But here’s the bottom line distinction I make between the nutritional ketosis I am experimenting with now and the traditional ketosis seen on low-carb plans like the Atkins diet: Nutritional ketosis (measured by blood ketones) is ketosis, but ketosis (measured by urine ketones traditionally by low-carb dieters) may not be nutritional ketosis. If being in nutritional ketosis was merely about cutting carbs, then I would have been in nutritional ketosis for much of the past nearly nine years. Unfortunately, as I’ve been sharing in these n=1 update, there’s more to it than that.

With carbohydrates reigned in to the bare minimum for my carb tolerance and protein moderated to the level that’s right for me, I’ve been reaping the abundant benefits of nutritional ketosis for most of the past four months. Some new improvements to my health that I’ve noticed over the past 30 days include the disappearance of a bad case of painful hemorrhoids that I’ve had for three years, the continued disappearing act played my skin tags, the clearest skin I’ve had (and I had frequent outbreaks on my face prior to this experiment) without the use of any skin care products, sound sleep throughout the nite waking up refreshed, impeccable hunger and craving control over the course of the entire day even after hours without eating, boundless energy and vitality with a pep in my step, mental clarity and sharpness that has helped me in my work (especially during podcast interviews) and an even-keeled mood and confidence that hasn’t been present in many years.

These are all very tangible physiological and psychological improvements that cannot be explained beyond the now-obvious benefits of being in a constant state of nutritional ketosis. Don’t let anyone convince you that being on a very low-carb, very high-fat diet with adequate protein is somehow harming your health. Once you’re keto-adapted like I am right now, nothing’s gonna stop you from experiencing a literal health nirvana! Just ask the Swedish “Diet Doctor” Andreas Eenfeldt (who recently started measuring his blood ketones as well) about that.

Alright, the wait is over, let’s take a look at my numbers for Day 91-120. Thankfully I wasn’t sick nor did I have to travel during this 30-day cycle, so there were no excuses for me to blame for any poor performance in my blood ketones, weight loss or blood sugar levels. There’s something to be said about being in a regular routine and schedule to keep you on the straight and narrow. I threw in a couple of curve balls this month to see how they would impact my numbers. Over these past 30 days, I deliberately did not engage in ANY exercise at all other than the normal day-to-day movement and occasional frisbee golf practice so I can kick my buddy Tom Naughton‘s fanny when I go back to visit him and his family on his farm in Nashville again in a couple of months. I may step up my exercise in the next 30 days to see how I perform in a keto-adapted state since I’m fully there now. We’ll see. The other thing I did differently this month was I deliberately ate dark chocolate every single day just to see what would happen. No, it wasn’t a sugar-free brand, but it was a high-quality, dark chocolate that I savor and enjoy sometimes several times daily. I probably consumed an average of 3 ounces of this stuff without guilt and if it impacted me negatively then I certainly would have stopped (but as you’ll see below, it didn’t).

For Day 91-120, I tested my blood ketones and blood sugar levels both in the morning and at night for the first time to show you the difference between the two times of the day. Generally, your lowest blood ketone levels will be in the morning and your highest levels will be in the evening. We’ll see how well this trend held up for me by first looking at my AM blood ketone levels in Day 91-120:

Day 91-120BloodKetonesAM

Blood ketones in the morning this past month were the strongest and most consistent they have been since I started doing this. I stayed well above my 2.0 average from the first 90 days, getting closer to an average of around 2.6. And while Volek/Phinney note that nutritional ketosis begins at 0.5, I can’t help but wonder if some of us might perhaps be even more optimal at a higher level of blood ketones. I can tell you I felt fantastic at these levels and would prefer to be at this level than trying to fight to keep blood ketones above 1.0. So what about my PM blood ketone levels in Day 91-120:

Day 91-120BloodKetonesAM

Now that’s what you call a hunka hunka burnin’ ketones, baby! I probably averaged for my PM blood ketones around 4.6, a full 2.0 millimolar HIGHER than the AM readings. Again, this is not unexpected nor is it cause for any concern. These levels of ketones are above the 3.0 level that Volek/Phinney talk about and they say that there is no added benefit to being above 3.0. But this is an n=1 experiment for me and from an anecdotal perspective I seemed to experience all the previous benefits I shared above that much more. Perhaps these greater ketone levels at night are producing results on other areas of my healthy lifestyle that I might not even realize–like with weight loss, for example. The past couple of months I’ve seen decent weight loss numbers of 6.2 pounds and 8.0 pounds respectively for Day 31-60 and Day 61-90. Honestly, these were a bit lackluster compared with the 20.2 pounds I had shed in Day 1-30. Don’t get me wrong, I’m happy with the progress in the RIGHT direction–but what would happen in Day 91-120? Let’s take a look:

Day 91-120BloodKetonesAM

BOOM! Bada-bing! Suh-weeeeet! Can you tell I’m just a wee bit excited about these results? After ending the last 30-day cycle at 274.8, I chalked up a cool 15-pound weight loss in Day 91-120 for a grand total of 46.4 POUNDS LOST…and counting! I can hardly believe I’m in the 250s again and it’s been five years since I’ve been below 250. Day 121-150 will be a watershed moment in this n=1 experiment of nutritional ketosis if I’m able to get past that physical and psychological barrier in my mind that I’m really doing this. And after all this weight loss, it was only this week that I actually “felt” lighter despite the fact that my rings have been getting loose, my underwear is drooping (TMI, but it’s true!), and I’m on the last notch of my belt going in the RIGHT direction. Good things are indeed happening and I’m so very grateful that it is. I can’t imagine this would somehow stop working when it’s been firing on every cylinder for me since I started! We’ll see what happens.

Last but not least let’s see what happened to those pesky fasting blood glucose levels during the morning in Day 91-120:

Day 91-120BloodKetonesAM

Did you notice that something miraculous happened with my morning fasting blood sugar readings this month? THEY NORMALIZED!!! My average reading was probably around 83 which I’ll take every day of the week. This month I also measured my blood sugar levels at night, so here were the results of those tests:

Day 91-120BloodKetonesAM

Oh yeah! As good as my blood glucose numbers were in the morning, they were that much better at night averaging around 82 each evening. Consistency with blood sugar is likely a benefit from keep carbohydrates and protein in check and allowing my body to use ketone bodies for fuel. As I shared with you in last month’s update, I started taking a blood glucose stabilizing supplement called Glycosolve 2-3 times a day which I am sure is contributing to these rockin’ blood sugar numbers. Wanna see something pretty awesome that just happened this past Saturday? Christine and I went to our local Sam’s Club (despite their idiotic dietary advice for diabetics) to get a free health screening that would reveal our latest A1c levels. They do this about once a year there, so we always try to take advantage of it. Imagine my shock and surprise when my results were this:

WHOA! When I posted my 4.5 A1c number on Twitter, several medical practitioners said they had NEVER seen a level that low before. WOO HOO! It’s yet another one of the many benefits I’m seeing with this nutritional ketosis experiment. And I’ve still got two more months left officially on it. But honestly, if I’m still seeing results, why would I EVER stop doing this? Some have questioned the sustainability of a diet that is 85% fat, 12% protein and 3% carbohydrate. It’s certainly what I’m doing now but maybe I won’t have to stay there forever. And although many people are begging me to release my menus during this n=1, I don’t really see the relevance of what Jimmy Moore is doing on anyone besides Jimmy Moore. You have to customize your plan to what works for you and that maybe be radically different from what I’m doing. Experiment, tweak and make the appropriate changes to see the positive effects you desire. That’s the beauty of doing tests like this so you know where you stand and what you need to do to reach your health goals.

By special request from several readers, here is a cumulative look at all of my blood ketones, weight loss and blood sugar readings for Day 1-120 so you can see just how far I’ve come:

Man, I hate to be too overly optimistic, but this sure feels like VICTORY to me. I haven’t had this feeling of accomplishment since my original 180-pound weight loss on the Atkins diet in 2004. There’s excitement about this because it is giving me hope that I’m not going crazy spinning my wheels on something that is not producing results. Nutritional ketosis IS when just plain ole low-carb living was not. I’m not saying it is the grand panacea for all of your weight and health woes, but it is certainly working for me. I still can’t believe how good I feel doing this and look forward to many more outstanding reports in the final two months of my n=1. THANK YOU so much to those of you who have encouraged me through this and have been inspired to start your own nutritional ketosis experiments, testing your blood ketones and blood sugar and tracking your progress. YOU inspire me too and we are all in this together to prove to the world that healthy high-fat, low-carb living is an excellent option for losing weight and attaining optimal health. Be well my friends and I welcome your feedback in the comments section below.

Listen to my one-hour interview on “The Dr. Lo Radio Show” with Dr. Lauren Noel where we discussed “Nutritional Ketosis & Weight Loss” at BlogTalkRadio or on iTunes. For crystal clear audio quality, you can listen to the entire interview on YouTube below:


http://www.youtube.com/watch?v=Z8gHK6T4j68

I provide details about my n=1 experiment through the first 120 days! ENJOY!

  • http://sweetgeek.net/ Daytona

    Congratulations, you ROCK! :)

  • http://twitter.com/JeffryGerberMD Jeffry Gerber, M.D.

    Jimmy – I just received
    Nova Max Plus and Presision Xtra ketone meters in my office. Thanks to you I plan to start testing with some of our patients. Keep up the great work and providing us with the results of your nutritional ketosis experiment!
    http://www.facebook.com/photo.php?fbid=528202267197042&set=a.155997681084171.35846.127604043923535

    • LLVLCBlog

      Let me know how it works for your patients Dr. Gerber.

  • comrade_stalin

    48 lb. in 4 months? Man, that’s awesome! Keep it up. You’ve placed a lot of folks on a steady diet of crow! Let’s add more.

    • LLVLCBlog

      Working on it. ;)

  • Margaret

    Congrats and keep up the good work, Jimmy! You’re an inspiration!!

  • Deb

    Jimmy, I love reading about your project. I just started following you and got caught up from day 1 of nutritional ketosis a few days ago. This is very timely for me because while I’ve been low carbing since January, I’d never tested positive for ketones in my urine until recently. No, I can’t afford to test my blood. I would love to but it’s not an option for me. What changed recently for me? I tightened up my carbs and my protein, too! I also stepped up my exercise another notch.

    I bought urine test strips back in June. Like I said, never even a trace was detected. I made changes in diet and exercise and saw an increase in weight loss. This change in weight loss prompted me to test my urine again to see if I was in ketosis. I was stunned to have moderate ketones! Continuted testing over a few weeks showed small to even large ketones. I’ve got to say that seeing large ketones on the test strip was a little unsettling.

    During this sudden change in weight loss and appearance of ketones in my urine, I also noticed a strong metal taste in my mouth. I did a little googling and discovered that a metal taste can be a sign of ketones.

    Jimmy, do you have this metal taste in your mouth now that you are in nutritional ketosis? If yes, did you ever have it when you were simply low carbing? Since I can’t test my blood, I’m kind of hoping that I can use this symptom of the metal taste as a sort of barometer as to whether I’m in ketosis.

    I just ordered the two “Art and Science” books that you’ve mentioned and am anxiously awaiting their arrival.

    • LLVLCBlog

      I’ve been eating this way so long that I don’t taste metal anymore.

  • http://www.facebook.com/mindy.noxon.iannotti Mindy Noxon Iannotti

    Wow, Jimmy! This is so awesome! Not only that you are doing this and it’s working for you, but that you are documenting it and sharing for the greater good! I’m so happy for your success!

    • LLVLCBlog

      Thank you Min! I’m trying to give people hope.

  • Emily Baker

    Congratulations, Jimmy!!! I’m following a LCHF diet, and I log everything in an online journal. The app creates pie charts that show I’m averaging probably around 70/25/5… It looks like the fat macro is eating the other macros like Pacman, hehe. I would like to know your calorie intake. Can’t wait to see your diary! I find it easier to maintain my weight, but your loss is truly impressive!

    • LLVLCBlog

      Not really counting calories. Might run the numbers sometime as I am keeping a food log n

      • http://www.facebook.com/GrantsSingleMothers Butch Pornebo

        a doctor, forgot his name, came up with an “optimal diet” numbers. I know it is going to be different for every person but I was wondering if it was close to his “formula”.
        all in grams and NOT calorie count.
        protein = weight / 2.2
        carbs = 50% of protein
        fat = protein * 2.5 – 3.5

        • LLVLCBlog

          Close. I’m at 85/12/3 fat/protein/carbs.

          • http://www.facebook.com/GrantsSingleMothers Butch Pornebo

            tyvm. need to dial in my numbers it little bit more.

            • Dan V

              How you guys getting your numbers / percentages?

              • LLVLCBlog

                Percentage of total calories.

          • Dmitry

            Hey Jimmy. Do you count fiber as carbs? thx.

            • LLVLCBlog

              I don’t eat much fiber.

      • Emily Baker

        I guess I am wondering how you know you’re sticking to such a strict ratio if you’re not counting a percentage of total calories. Your ratios are percentages of total calories, right? Or are you going by a ratio of total macro grams? Maybe I’ve been doing this all wrong. Though I am in ketosis most of the time.

        • LLVLCBlog

          Most of my eating is intuitive and not a math equation. I provide the ratios as a means for understanding and my intake is really close to that. Feel free to email me your menus if you want assistance. :)

    • http://www.facebook.com/GrantsSingleMothers Butch Pornebo

      “I log everything in an online journal”

      would you mind sharing the app link ?

      • LLVLCBlog

        My journal is in a Word document on my computer, not online.

        • http://www.facebook.com/GrantsSingleMothers Butch Pornebo

          I was referring to Emily’s comment.

          • LLVLCBlog

            Ahhhh!

      • Emily Baker

        Sure, Butch! I use http://www.myfitnesspal.com and corresponding smartphone app. Totally free, and you can find friends with similar diets to support each other. You can also scan any food with a barcode, hehe.

  • KatieSteff

    I’m so proud of you, jimmy!

  • LLVLCBlog

    Maybe. Did you see what I wrote at he end of this post about my menus?

  • LLVLCBlog

    Get ‘em girl!

  • LLVLCBlog

    230 is back to my original weight loss goal n in 2004.

  • LLVLCBlog

    In November in Oz. Beautiful!

  • LLVLCBlog

    Trying to encourage others Joy!

  • LLVLCBlog

    Ranges from day to day. 12% of total calories.

    • Diva

      Can you just email me and give me a range. Since I do not know how many calories you are eating 12% means nothing to me. I really need help in getting the weight off and think maybe the protein is the culprit. I saw your protein chart from one of the blog posts but do not know if I should start at the high end or low end of the range.

      • LLVLCBlog

        75-100g daily split up evenly amongst your meals is a good ttarting point.

        • Diva

          Thanks!

  • LLVLCBlog

    Ha ha! I’m walking through walls now. :D

  • lewis

    so what did you actually eay daily? i am eager to try this. any chance you and Tom will do a lc meet up while in Nashville?

    • LLVLCBlog

      Not sharing my menus right now for the reasons I shared in my post. We could have a Nashville low-carb meetup in November. Let me talk to Tom about it.

  • http://www.facebook.com/profile.php?id=10238213 Drew Ivers

    Jimmy – what can anyone say but great job! Not only are you providing valuable information for everyone to see, you lost weight doing it!

    • LLVLCBlog

      TY!

  • http://www.facebook.com/cody.fyler Cody Fyler

    Jimmy, one simple question. Artificial sweeteners, yay or nay?

    • LLVLCBlog

      Maybe, if you can tolerate them.

    • hitssquad

      I’ve been a sugar/sweetness addict all my life, and now, after a couple of years of low-carbing, and many months most-recently of eating a half pound of butter per day, only around 50 grams of protein, and around 10-20 grams of carbs per day, I no longer have cravings for sweet tastes. I still have about half of an industrial-sized bag of xylitol left in my home, and I haven’t touched it in about a year, because now I no longer “need” it. They say it takes 18 months of near-zero carbing to get rid of sugar cravings. Hang in there. If you try to tough it out for long enough with a nutritional-ketosis diet of high-fat/high-salt/low protein/near-zero-carb/no-sweet-tastes, you might eventually find yourself in the state this sugar-addict-in-remission is currently in of zero cravings for sweets.

      In a way, it almost seems that the state of nutritional ketosis, at least for me, is itself an artificial sweetener. It seems to make everything taste sweeter, even when I haven’t eaten anything recently — sort of like an Everlasting Gobstopper. So, I would say “nay” on artificial sweeteners. Stay away from any sweet tastes and eventually, with right ketogenic diet, you’ll never miss sweeteners again.

      Until recently, I never thought I could do it, but now that I’ve achieved it, I can say it feels good to finally be in control, instead of being controlled by a constant need for sweet tastes.

  • LLVLCBlog

    75-100g daily.

  • http://www.facebook.com/lois.dyal Lois Dyal

    I am only dropping about 2.0 lbs a week is this a problem, am i not doing something correct?

    • LLVLCBlog

      Sounds like you’re doing a great job!!! Keep it up.

  • http://www.facebook.com/GrantsSingleMothers Butch Pornebo

    I would be interested to chip in.

  • http://www.facebook.com/ethington Scott Ethington

    Hey Jimmy – thanks for sharing your exciting progress! I’ve now read both of the “Art and Science” books and I’ve got my meters. Now I just need to pick up some more strips. Joe – I’m in for $100. We just need 10 more!

  • Leo

    You are thee MAN! Congratulations, Jimmy!!!
    Enjoyed listening to you on Dr.Lo’s Show.
    Keep up the fantastic work you’re doing.
    I believe God is using you as a tool .
    ~Leo

    • LLVLCBlog

      THANKS buddy!

  • Galina L.

    Joseph,
    People discussed keto-meters on the DietDoctor. blog http://www.dietdoctor.com/a-new-toy-measuring-blood-ketones, I think I saw there some information about reasonably priced strips there in comments.

  • http://www.facebook.com/themeixner.weltzinfamily TheMeixner WeltzinFamily

    Yeah! Thanks for sharing this wonderful news! I just have to add, Jimmy, that your curious mind, ability to get great information, playful and fun nature, and dedication through thick and thin really is changing your life and the lives of your audience. I also think that the ripples you are creating will change our world for the better. For example, I only had Good Calories, Bad Calories. I knew there was a better path, but without the support of your shows, your information about good books, blogs, videos, local doctors, where to get glucose meters, etc… and also your personal responses to emails, I would not have been able to get so far with my health and my understanding. And I carry my knowledge and awareness to all of my friends and family. And so it goes. Anyway, a big thank you, because my life and health is so much better (and improving daily) in large part to the work that you do and have done. I am just so happy to hear that your health is continuing to improve as well! In gratitude, Mechelle

    • LLVLCBlog

      Mechelle, your words of encouragement lifted me up today. Thank you!

  • Josie

    It is what the Polish Dr. Jan Kwasniewski said in the 60′s: The fundamental rule of the optimal diet is the preservation of the proportion between protein, fat and carbohydrates. Formula for life is written as: P 1: F 2,5-3,5: C 0,5 lean body mass=1 = length minus 1 mtr. + or – 10%. Homo Optimus “I already knew that most of the diseases afflicting humans originate in the failure to keep a correct proportion between the sources of energy in food”
    Congratulations

  • Baz

    Hi Jimmy,
    Way to go!
    I have read yr blog for about 10 months and you are a champion, thanks for sharing your journey.
    My ketosis story has been going for 3 months after reading The Art and Science of low carb performance. Although mine is not weight related my health, well being and athletic performance is unbelievably great.this life style is just great for me and obviously for you.
    Keep up the great story.
    Barry

    • LLVLCBlog

      Superb Barry!!!

  • LLVLCBlog

    If I can help just one other person, then it’s ll worth it.

  • LLVLCBlog

    Too soon to check lipids as the mobilization of stored fat skews the results. I will certainly be checking once I reach my goal weight and reman weight stable for a few months.

  • LLVLCBlog

    Coming soon. ;)

  • Neely Quinn

    Pictures please! I’m so excited for you, Jimmy!!!

    Neely

  • Hallie

    Curious about the chocolate? Is it the TAZA? Which one……- I occasionally have the lindt 90% Supreme Dark?
    Thanks Jimmy!

    • LLVLCBlog

      Yep. I like their 80%, although other brands I go up to 87%. Very rich flavor and oh so good. I eat a whole bar every single day. :D

  • Miaja

    Wow! Wow! and Wow!!!!!!!!
    So excited for you! This is awesome news!
    Everyone needs to try this!

  • digby

    When we get truly Insulin Resistant, nutritional ketosis is the only thing that works! I was so discouraged that no matter how much I lowered by calories and carbs, I struggled. This is the Fountain of Health, and make no mistake.

  • digby

    Your never-give-up attitude is just wonderful, and helps lots of people keep at it despite set backs. Thanks a million pounds!

  • LLVLCBlog

    That’s my distinction. But if it was merely about ketosis on the pee sticks, then I would have been there for much of the past few years with all my weight struggles. The Ketostix regularly changed to pink or purple. But obviously eating low-carb and pretty high-fat (70% of calories) wasn’t enough for me. Getting to 85% fat and lower protein and carbs is what I’ve needed to get into nutritional ketosis. It will be different for the individual, but figuring that out for yourself is the key to making this work.

  • LLVLCBlog

    Not a fan of his carb-cycling ideas. I’ve interviewed him on The LLVLC Show:

    http://www.thelivinlowcarbshow.com/shownotes/423/lyle-mcdonald-ep-238/

  • LLVLCBlog

    As I stated in my post, my menus right now are irrelevant. They’re about what Jimmy Moore is eating and nothing else. Not everyone needs to eat like me and finding what is right for you is what’s most important. Plus, I haven’t proven anything yet. Let’s see this thing to the end, test my health markers at that point and I’ll consider releasing my menus. Still not relevant to anyone else though.

    • http://www.facebook.com/people/Katherine-James/1296841403 Katherine James

      I think your menus would still be interesting for others to see. Formulating a diet that’s complete with those macronutrient ratios actually isn’t that easy. Because I know the gist of how to do it because of animal diets, I have a leg up on others perhaps on the how to; but I think it’s tough anyway. I can be done and safely, it’s just not easy.

      • LLVLCBlog

        I agree it would be incredibly interesting. But it’s not happening…yet. ;)

        • http://www.facebook.com/profile.php?id=1742181456 Peter Andersson

          How about now then? ;)

          • LLVLCBlog

            Nope, not now.

    • mrfreddy

      I am very curious what the heck one would eat in order to keep protein under 100g and fat over 80%…. I mean, given that just five ounces of beef give you all the protein you need for one meal, what the heck else do you eat to fill ‘er up???

      • LLVLCBlog

        I guess you’ll find out when I reveal. :D

        • mrfreddy

          yeah but I wanna know NOW!!! Maybe this approach is the way to lose that stubborn last 15 (or 20…), so hurry up and reveal! Otherwise I’ll eating sour cream by the spoonful and calling that lunch, haha…

          • LLVLCBlog

            That’d be fine. ;)

            • mrfreddy

              wiseguy!

              • LLVLCBlog

                Learned from the best. ;)

  • Doug

    Congratulations..regarding people asking what exactly you are eating…I think while yes everyone needs to tweek to their own specifications it would be a good jumping off point for people to see what you eat over a typical week day. I have been doing LCHF for some time and have lost over 70 Lbs but to get to the macro nutrient ratios you areusing to seems really hard. I am at about 30% protein 10% carb and 60% fat and have maintained my weight loss but it would be interesting to see exactly what a couple days of your ratios look like.

    • LLVLCBlog

      Thanks Doug! I’ve already shared my current ratios: 85/12/3. The fact that you’ve seen results on a 60/30/10 diet composition makes my point. We are all different and must find what works for us.

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

    46 pounds in seventeen weeks! And your blood sugar is dropping you even hit the seventies. A1c 4.5! Whoa, that’s healthy. 4.0 is not far off the mark, keep it up Jimmy! See you in another month!

    • LLVLCBlog

      Thanks buddy!

  • http://twitter.com/Go_Paleo Wendy Schwartz

    Jimmy — you are my inspiration. I am so happy for you.My ketones were 4.7 with the meter this PM and the pleasure of being hunger free is a miracle.

    • LLVLCBlog

      Woot woot!

  • Nancydd

    I’m so impressed by your results, and DietDr post on blood ketones, I ordered a meter/strips. As a fellow IR person, it is discouraging to be doing well but still have struggles losing excess weight. I hope this will help me with the stubborn last 40#.

    • LLVLCBlog

      Never give up!

  • Markee

    Jimmy, I know why you won’t share your menu. You’re afraid everyone will find out that the real reason that you are losing so much weight is because you are eating such “low reward” food. (teehee) I am so happy for you!

    • LLVLCBlog

      Busted! ;) LOL!

  • LLVLCBlog

    I just got a DEXA scan done today and will check every two months to see what happens to my body composition.

    • Charles Grashow

      when will you post the results of the DEXA scan?

      • LLVLCBlog

        I just had it done yesterday, but will be sharing about the DEXA scan as soon as I can. I’ll be doing one every two months for comparison. I wish I had gotten one when I started my nutritional ketosis experiment in May.

        • Charles Grashow

          Bone density changes so slowly that the changes may be smaller than the measurement error of the machine. In other words, repeat DEXA scans cannot distinguish between a “real” increase in bone density or a mere variation in measurement from the machine itself. Typically, BMD changes 1% per year, which is less than the error of a DEXA machine (usually in the range of 3%). Changes of less than 2%-4% in the vertebrae and 3%-6% at the hip from test to test can be due to the precision error of the method.

          The recommendation for how often to be tested is once a year.

          • LLVLCBlog

            Every two months is what the doctor doing it said he wanted to do.

            • Charles Grashow

              Why every 2 months? Did he see any evidence of osteopenia or
              osteoporosis?

              • LLVLCBlog

                It’s not about the bones…he wants to see if my experiment is shedding fat, not muscle.

  • LLVLCBlog

    Dunno what caused it. And it wasn’t constantly painful…but was when it flared up. Doubt it had anything to do with low-carb since they’ve disappeared completely on nutritional ketosis.

    • Charles Grashow

      Did you ever go to the doctor for your “painful hemorrhoids”? If yes what did the doctor say – if no why not?

      • LLVLCBlog

        No because I didn’t have health insurance. I took very cold showers to reduce the swelling and tried Preparation H to relieve the itchy pain. But it’s a moot point now…they’re COMPLETELY GONE thanks to nutritional ketosis.

  • LLVLCBlog

    Oh, I get lectured anyway. But I’m good at ignoring negative nannies. ;)

  • Jilli

    Congratulations Jimmy! With you as inspiration I have restarted LC, the way I had done it was unsustainable because I wasn’t eating enough fat. You inspired me to read New Atkins, Art & Science of LC Living, then I listened to your podcasts, etc. Your most recent ATLCX podcast with Dr. Phinney was especially helpful for me. I learned from that podcast that my disabling autoimmune disease could slow down my body changes due to inflammation. This understanding has been a tremendous help. I am so grateful that you have blogged, interviewed and continue to educate us, thank you, thank you, thank you.

    • LLVLCBlog

      Awesome!

  • LLVLCBlog

    THANKS Pim!

  • roadrunner

    You are taking a drug to control fasting blood sugars. High FBG is called the “dawn effect” on a VLC diet. There is not too much about it online, but Peter at Hyperlipid implies that it is a normal and not a dangerous thing. It may even contribute to satiety. When I went mildly ketogenic my FBG went from 83 to 99. I have decided it is nothing to worry about if hgA1C stays low. I think most of us would prefer to avoid any drugs.

    • LLVLCBlog

      I’m not taking any drugs. Just supplements.

      • roadrunner

        Sorry. I mixed up Glycoslve ith Glucophage.

        • LLVLCBlog

          No prob.

  • Greg H

    It sounds interesting and possibly very beneficial, but I don’t understand how you can get 85% fat. Are you eating just lard and butter? I’d consider trying it but really have no idea how to get those ratios.

    • LLVLCBlog

      LOL! That’s funny. People have a hard time thinking this through because they forget that fat has 9 calories per gram vs. 4 calories per gram for carbohydrate and protein. But stop overthinking it. Just focus on getting quality fats in your diet and being conscious of absolute values of protein and carbohydrate. That’s all I’m doing.

  • LLVLCBlog

    WOO HOO! Keep it up!

  • http://www.facebook.com/shana.bae Shana Bae

    My mom and I both cleaned up our low carb diets this year (more clean, whole foods – paleo template style)… and recently increased our fats to 65-80% of our diet. We’re also having great results – and feeling better all the time. Combined with better sleep and a focus on food quality – it has changed our lives. Thank you Jimmy for being so brave and generous to share your life and learning experiences with all of us.

    • LLVLCBlog

      Wonderful work Shana!

  • http://www.facebook.com/sotocaravaca Luis Soto Caravaca

    Great Jimmy, a wonderfull experiment. GO AHEAD!!!

    • LLVLCBlog

      THANKS…believe I will. ;)

  • http://www.facebook.com/profile.php?id=1295316152 Kisha Deann Majors

    That is fantastic Jimmy! I am so proud of you for sticking to your guns when you felt like there was no hope. I feel that way a lot lately. But I’ve started again and cut out some of the things I thought were blocking my weight loss. I keep looking in the mirror (I haven’t weighed in yet) but when I look I think wow… I’m looking better and feeling better too. Progress is always a helpful and powerful motivation! I sincerely wish that your shows were on utube still. Because I loved seeing your face and you always make me laugh. I’m not into podcasts. Never have been. I loved the short and to the point clips. Maybe you’ll consider bringing those back. I also wanted an easy way to find all of your episodes. Maybe make a directory on your website to help people like me go after the information that I really am interested in. Thank you again for being such an inspiration to me. And helping to bring the truth to the world!

    • LLVLCBlog

      Thanks Kisha! We do videos now and again, but I do five podcasts a week now with little time for anything else. :(

  • Kelly

    Hi Jimmy! I’ve been a reader of your blog and a big fan for as long as you’ve been online! I check up on your blog and podcasts regularly and I support you fully! Yet…and this will be my one and only critique…I was heartbroken to see that after you had stated in the past that you would post your menu (to help so many of us have an idea of ratios and foods) you are reneging. I know a lot of us have been anxiously awaiting your menus so that we may see a good example of the ratios and foods to eat. I am so bummed. I’m not sure why you are so hesitant to share your menus, especially when you can help so many if you do. Please, please reconsider Jimmy, from an ongoing, long and loyal fan and supporter. Please.

    • LLVLCBlog

      THANKS so much for your comments Kelly, I can understand your disappointment with me not sharing my menus. But as I’ve already explained previously, my current menus are pretty much irrelevant to the experience of anyone else right now. Plus, Drs. Volek and Phinney do an OUTSTANDING job of outlining what a nutritional ketosis meal plan would look like in their books, so I HIGHLY encourage you to check that out.

      I don’t think I ever promised to release my menus by any specific time. I have always held the position that I haven’t really proven anything yet with this n=1. So it’s pointless for me to release menus until I’ve seen this experiment to the end.

      What if what I’m doing is causing more harm than good? Wouldn’t you want me to vet that out long before showing you exactly what I’m doing in my diet? That’s the responsible thing to do which is precisely why I am NOT sharing my menus right now. I’ve shared lots of food ideas, the breakdown of the macronutrient ratios I’m eating and the physiological reactions that have happened for me doing this. Use these as a template for creating your own NK plan for success and feel free to share what you discover.

      I care about my readers and only want what is best for you. But I have to figure out if what I’m doing is indeed that straight and narrow path. THANK YOU for your support and understanding!

      • Kelly

        Thanks Jimmy, I understand. I do support you and I’m rooting for you! I did read Volek and Phinney’s book along with many others and I have a good idea of what to eat. I just wonder how many grams of protein I should shoot for to stay ketogenic. I’ve got the carbs way low and I don’t worry about the fat! I’m going to guess around 70 to 80 grams daily but I wonder how that will affect my weight lifting…I worry about losing muscle mass. Anyway, I look forward to future updates.

  • rebeccaslatham

    Hi, Jimmy! Only 48 pounds? You must be so disappointed! LOL! If I am figuring right, you have now lost about half of the weight you gained back, right?

    I am still going strong, with a loss of 11 pounds in 2.5 months, which is only a few ounces away from me achieving my goal. My body fat has dropped from 37.2% to 32.2%, and my goal there is 30%. Obviously, I will soon need to start working on my body composition with some slow motion resistance training.

    I have stopped measuring my blood ketones because my results were so consistent (average 2.2 in the morning) and my weight continues to drop. I have no reason to believe that my ketone levels are not still where I want them to be. I only measure blood glucose once a week or so, for the same reason, and my average is 83 for all times of day.

    Aside from the weight loss, my most obvious change is my almost total lack of hunger. The way I eat now would have made me feel deprived a few months ago. Where I used to be able to eat a whole steak and 2-3 chicken thighs, I now only eat about 3 ounces of protein and then feel like stopping. I am not limiting my protein any more – I just naturally want less. No deprivation feeling at all!

    Thanks again, Jimmy, for turning me on to this new way of eating. I have no reason to believe that it will backfire for either of us!

    • LLVLCBlog

      LOL! Yes, I put back on 75 pounds, so I’m well on my way. Congrats on your success. I agree once you find your sweet spot with this there’s no need to measure as often. Once the six months are over with this experiment, I’ll likely measure once or twice a week.

  • hoggle

    have you tested your ft3? even if it’s low you obviously aren’t symptomatic, lol! i am very very jealous of your a1c

  • LLVLCBlog

    Email me your menus to livinlowcarbman@charter.net and I’m happy to help figure this out for you.

  • http://www.facebook.com/danny.j.albers Danny J Albers

    Good work Jimmy and thanks for sharing so much data!

  • Nosugarburner

    Yea yea yea ,all who truly care for another’s success such as you, working so hard with unbounding courage to share with us , such valuable personal experience ,allowing us to benefit aswell, advising each commenting person patiently and kindly to review the literature they forgot to read, and advising them your mileadge may vary, ever so gently, I would not say anything other than positive words and thought s to you. No ands ifs or buts. Negativity be gone whoosh!
    You are a definite hero to so many of us, going through similar struggles and in fields of careers that are trying to guide others ,with so little back up. Thanks for the ongoing inspiration when it can often seem l like the “best” course is just quit….to join the negative Neds and Nellies, just to stop the struggle and constant “mission” to save us from being healthy ,perhaps healthier than the critics….and satisfy their sick desire to have others fail…agh ,no not gonna give up when we think of your diligence in picking yourself up and pushing onwards against the tide.Though the positives we get from every successful day low carbing , the effects of the environment around us and hurtful words can get to us. Lets keep up the support to each

  • Abra

    I’m trying to follow in your footsteps, being T2 diabetic and having been on a very low carb diet (<30 gms per day most days) for about 3 years, yet still not losing weight and not having the BGs I'd like to see. So, I'm now only on Day 5 of an 80-15-5 diet, and have a couple of questions. I haven't reached the fat satiety stage yet – still getting hungry pretty regularly. I'm eating about 1600 calories, whereas I think maintenance for me is about 2200. My theory is that one I'm fully keto-adapted, I'll be able to reduce calories without hunger, and thus really begin losing, but that I should try to achieve keto-adaptation without going crazy starving myself and risk giving up. Would you be so kind as to tell me whether you think I'm on the right track here?

  • http://www.facebook.com/deana.wilisch Deana Callahan Wilisch

    I so want to try this, but the cost factor is prohibitive. I was unemployed for 6 months, greatly impacting our finances, and currently in litigation with my ex-husband for custody of our three daughters which has drained my savings. What can you recommend to start for people like me who just don’t have the financial resources to start “whole hog?” (Pardon the pun)

    FYI – I lost 104 lbs on Atkins, gained it all back plus some, had WLS in 2009 (a sleeve gastrectomy), saw another 100 lb loss but due to stress and a completely shot metabolism I went from a low of 188 in early 2010 to currently sitting at 221. :(. It’s been a rough year.

    I have been a long-time fan of yours, Jimmy. In fact, you once asked me to be a guest columnist. I had a different name then. If it helps, I touched base with you in 2009 right after my WLS, as it was discovered my years of out of control diabetes had damaged my liver. I wanted to know if a low carb diet could help my cirrhosis.

    Any direction/advice would be appreciated. I am the only one who can turn this around for myself. I must!

  • Abra

    I’m now a week into trying to follow in your footsteps, because after 3 years of LC eating (<30 gms per day) I'm not losing weight, and my BGs (I'm T2, no meds) aren't where I'd like them to be. What I'm doing is eating around 1600 calories per day (maintenance for me would be around 2200), as a way to ease into getting keto-adapted
    without too much hunger and the consequent risk of giving up. My theory is that as soon as I get truly keto-adapted and as
    soon as true fat satiety kicks in I'll be able to reduce calories further. I have lost 5 lbs this week, and my BGs are markedly reduced, although still in the 90s, but I'm still experiencing regular hunger (at mealtimes, not inappropriate hunger) so I assume I'm not there yet. Do you think I'm on the right track? How long might it take to reach fat satiety? Thanks in advance for your help!

    • LLVLCBlog

      Sounds like you are…but no need to obsess over the calories. Just eat intuitively and make the foods high-fat, moderate protein, low-carb. You’re doing GREAT!

  • Groveland

    Does your mouth feel funny or your breath smell?

    • LLVLCBlog

      Uhhhhh, no. LOL!

  • twindadgolf

    Keto Adapted Diet – 6 week update: Well my six week experiment is up and I plan to continue on this diet since the results are great and I may have more adapting to do. I have lost 16 pounds (185-169)! My highest ever recorded weight was 197 last January and I have not been in the 160′s for five years! My mid-section has lost 3 inches (37.5-34.5). It’s been over two years since I was at this measurement. My primary goals are to hit 32″ and increase my athletic performance. I was last at 32.75″ four years ago and 32.5″ six years ago.

    A Keto Adapted Diet is low carb (less than 30g), moderate protein (70-80g for me) and high fat. This is different than most low-carb approaches. My body has reacted well so far. After a two week adjustment period, my athletic and mental performance are back to
    normal – running on fat instead of carbs! I have been active but not working out during this process. On Monday, I plan to start the weight-lifting portions of P90X. I have done it twice before, so I will be able to compare my progress/performance.

    • LLVLCBlog

      Excellent!

  • Perki2

    Thanks for the inspiration, Jimmy! I’ve ordered the book and the ketone meter and test strips, and am going to aim for nutritional ketosis starting right now. I can only hope that I’ll be able to achieve similar results to yours……