Ketolifestyle

Sommar og haust er ei travel tid, blogging har det derfor vore lite av.Har derimot bruka ein del tid på lesing og meir nettsøk angående ketodiett, eller det eg nå ser ofte vert kalla ketolivsstil.

Ketolivsstil

Ketolivsstil seier kanskje du? Er ikkje dette ein diett som ein følger ei begrensa tid? Det trudde eg også, men det forandra seg ein del etter kvart som eg har lært meir. Har lese om og funne fram til mange som rett å slett lever på tilnærma ketodiett år etter år.

Men er ikkje dette ein krevjande diett, med lite variasjon, mykje fett og vanskeleg å holde i kvardagen? Gammel eller ny keto diett? Ketodietten var introdusert på 20-tallet som ein medisinsk diett bruka for blant anna epilepsi. Variasjon og spennende matretter var då ikkje i noko særleg fokus, og dietten sliter nok fortsatt med rykte om å vera «kjedelig» og ikkje gjennomførbar over lengre tid.

Nå har me dog eit heilt anna utval å velje i på ein kvar matbutikk, og eit internett som bognar av gode oppskrifter. Kan blant anna nemne nettbutikken Funksjonell Mat, der ein finner mange gode erstatningar til blant anna sukker, som ein fint kan bruke i ketokvardagen. https://butikk.funksjonellmat.no/

Det er også ofte nemnd at ein godt kan ha nokre «cheat» dager der ein spiser ein del karbohydrat og går langt over anbefalt daglig inntak på under 100 gram. Dersom ein på fyljande dag tek ein intermittent fasting, vil ein fort komme i ketose att, og dermed unngå ketoflu. Viktigheiten av mykje grønsaker kan ein ikkje undervurdere, og heldigvis så er utvalet i dei fleste butikkar nå svært god.

Variasjon i kostholdet? Når ein snakkar om kjedeleg kosthald så er det lett å tru ein sjølv har eitt veldig spennande og variert kosthald. Men om ein noterer kva ein spiser iløpet av ein vanleg månad, så vil dei fleste oppdag at variasjonen ikkje er så stor. Ofte vil ein sirkulere imellom 10-12 middagsrettar, og ofte ikkje så mange frukost og kveldsvarianter. Så finner ein fram til, og lærer seg å lage eitt tilsvarande antal sunne, smakfulle ketomåltid, så vil ein ha same variasjonen. https://www.dietdoctor.com/low-carb/keto/recipes

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Jakt og lange fjellturar

Som nemnt i tidlegare blogginnlegg så har eg vore spent på korleis ein ketodiett vil virke når eg er ute på jakt og fjellturar, ofte 10-14 timar. Frå i fjor fann eg bilde posta på Facbook der eg smørte meg ei niste for ein lang jakttur, som besto i 22 brødskiver med peanøttsmør og smør.

Måtte då fylle på med eit par skiver kvar 2-3 time for å ikkje verta tom, og utmatta. Minnes turen den dagen vart på rundt 40 km på Hardangervidda, der eg bar kjøtt nest halvparten av tida, og ryggsekken vart nærmare 30 kg. Dette skjønner ein godt når ein leser på Olympiatoppens sin nettside der det står «Velfylte glykogenlager rekker vanligvis til 1-2 timers trening. https://www.olympiatoppen.no/fagstoff/idrettsernaering/faktaark/page461.html

Ein er dersom ein går på ett vanlig «sundt» norsk kosthold, avhengig av å fylle på nokså ofte med drivstoff i form av karbohydrat, ved langvarig fysisk aktivitet. Har ikkje funne skriftlig dokumentasjon på dette, men det er ofte nemnd at ein har mellom 1500-2000 kalorier lagra i form av glukose i kroppen. Til sammenlikning så har ein slank normal bygd mann på ca 80 kg, vil derimot ha ca 10 kg med fett på kroppen, noko som tilsvarer eitt kalorireservoar på ca 70 000 kcal. Dette er eit eksempel som viser kor viktig fettlagring og effektiv bruk av dette reservoaret er i kroppen ifrå evolusjonen si side. Men for å effektiv nytte dette må ein vera i ketose, og bruke ketoner som drivstoff.

Haustens erfaringar så langt. Har ikkje hatt heilt same turen til nå i haust, men nokre turar har det blitt. Har eitt par dagar med 32-35 km med gåing, både med og utan kjøttbering, og varigheit på 10-12 timar. På desse dagen har eg ikkje spist frukost, nista har vore heimlaga beef jerky av reinskjøtt, nøtter, og 2-3 skiver med svært lavkarbobrød med Kviteseidsmør på. https://butikk.funksjonellmat.no/products/lavkarbobrodmiks-med-form-250-g-glutenfri

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Har ikkje nokon gong følt meg slapp eller utmatta, har rett å slett følt at energireserven er ubegrensa og at eg kunne gå i timesvis. Så energinivået på ein slik kost viser seg som det er sagt i mange fora, heilt på topp. Dette med forbehold om at ein faktisk er i ketose, at kroppen har kommet over det å bruke sukker som energi, og nå er i fettforbrenningsmodus.

Vektnedgang

Nå etter 11 veker på keto, er vektnedgangen på 12 kg. Kroppsanalysa viser ein fettreduksjon på 8,4 kg. Muskelmasse redusert med 2 kg, noko eg kan forklare med mest fokus på kondistrening og lite styrketrening. Mens vannprosenten er stabil. Har etter knappe 3 mnd nådd målet og vel så det, som eg satte meg når eg starta på keto fyrst i juni. Etter flittig bruk av podkast og youtube videoar om emne, så har eg vorte meir og meir overbevist om mange av fordelane med denne dietten. Sidan det for meg viser seg å ikkje vera noko store utfordringar med å leve «the keto lifestyle» så vil eg nok fortsette med dette. Utfordringa er nå å justere opp kaloriinntaket på eit nivå som gjer at eg stabiliserer vekta her eg er nå. Litt uvant tanke at det skal vera ei utfordring men slik er det, særleg når svoltfølelsen stort sett er fråverande. Som eg skreiv i sist blogg så har det etter kvart vore mykje intermittent fasting dei siste månadane. Dei store helsefordelene med dette er beskrive og anbefalt hyppigt på div YouTube videoar, så dette vil eg nok også forsette med. https://www.youtube.com/watch?v=A6Dkt7zyImk Har også lese ein del om fordelane med 48-72 timars fasting, noko som å har vekka mi interesse og som eg er open for å prøve ved seinare anledning.

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