Post by Cliff Harvey
I posted a few weeks back about my experiments with exogenous ketones compared to MCT and coconut oil, and comparisons between different dose protocols (e.g. Keto+MCT, Keto+MCT+protein) [HERE]. And also a look at how (my) blood ketone levels responded to the way I habitually eat, which is to be low-carb, high protein, high fat during the day, and higher carb at night (some people call this Carb Backloading). [HERE]
So, a few people have asked what happens over the day when you have exogenous ketones in the morning, and follow this type of plan....
Always happy to oblige with a bit of N=1 self-experimentation I have sporadically charted BOHB results throughout they day when having either a sachet of Keto//OS in the morning OR a 1/2 sachet of Keto//OS with 1 x Tbsp. of MCT oil (XCT by BulletProof) in conjunction with Carb-Backloading.
I have always been interested in what my blood ketone levels would be in my habitual state of eating. I have eaten 'keto' at various stages through the last twenty years, mainly as an experiment, and sometimes for long periods (months or even years at a time).
I haven't been particularly 'strict' though because I get bored...
Overall I'm still pretty low carb in general. One of the reasons I typically eat low carb during the day is that it allows me to eat more carbs at night!
This is something I've been doing for many, many years. Nowadays people call it carb-backloading...I always called it having my cake and eating it too!
What I hadn't ever done previosuly is measure what this eating style meant in keto terms.
And so, for six days I charted my morning (awakening, fasted) serum betahydroxybutyrate (BOHB) levels, and tested again in the evening, before my main meal (dinner).
By Cliff Harvey
So, most of my readers know that I'm into hacking and self-experimentation AND that I've been involved in low-carb and keto in clinical practice, and as a researcher, for twenty years.
Despite having used keto-diets for two decades and experimenting heavily with medium chain triglycerides (MCTs) and other things to either hasten entry into ketosis or help increase ketone levels for cognition and fueling, I had never tried exogenous (from outside the body, i.e. a supplement) ketones.
Many of my students and colleagues were asking questions about exogenous ketones and so, although I could answer the questions from a scientific basis, I always think that you need to temper that with an experiential approach too.
I decided to do an initial little self-experiment using Keto//OS. A supplemental betahydroxybutyrate (BOHB) product.
Recipe by Emily White
This salad is super nutritious & delicious. It can be made in less than 10 minutes and is under 10g of carbohydrates so fits in with the HPN '10 under 10' recipes. Add some chickpeas, chicken or salmon for some extra protein and to make it a meal.
A friend has suggested you try a low carb diet as they have seen amazing results- she has dropped weight, her skin is clearer and she feels great! However you give it a go and you don’t appear to have anywhere near as much luck. If you are having trouble shifting the weight on a low carb diet here are a few reasons as to why that could be the case: