ketogenic – Blue Jean Wellness

How to Clarify Butter

Why Clarify Butter
When you clarify butter, you remove any remaining milk solids and water. This results in a few benefits such as:
– Raising the smoke point from 350 (regular butter) to 450. This means you can sear steaks and sautee at higher temperatures; as its the milk solids that burn when the butter gets to hot.
– Extends shelf life. Removing the water reduces rancidity and allows the butter to be stored like more traditional fats such as olive oil.
– By removing the milk solids you also remove any remaining lactose. This allows those that suffer from lactose intolerance to enjoy butter.

How to Clarify Butter
1) Purchase a good high quality unsalted butter. It is acceptable to use salted, there is just no way to determine how much salt will remain in the finished product.

2) Unwrap butter and place in the crock pot. Turn the crock pot to the middle setting and let the butter melt fully.

3) Once the butter is fully melted, turn heat up to high and allow butter to come to a soft boil.

4) Place a strainer over a bowl. Then place a folded piece of cheese cloth that is several layers thick in the strainer.

5) As the butter softly boils the milk solids with either rise to the top or sink. Every 10 minutes or so ladle off the solids on top. Strain thru cheese cloth to make sure you don’t waste any finished product. Turn down the heat as needed to keep butter from boiling too hard.

6) Once most the water has been boiled off, carefully strain remaining butter thru a new piece of cheese cloth being careful to leave in remaining water behind.

7) Let butter cool to room temp and place in container to store. Maybe be stored at room temp or in the refrigerator.

TIP!
Letting the milk solids stay in until brown before removing, will give the finished product a nice nutty flavor.

Butter softly boiling in crock pot & straining out the milk solids.

Clear finished product.

KetoCaNa Review part 2

I wanted to write quickly about my experience over the last week.

I’ve gone back to strict cutting macros over the last week with Protein Sparing Modified Fast on rest days. In the past my strength & energy has greatly suffered from this & I end up increasing calories to make strength gains.

This time is different. This time I’ve noticed no loss of strength or energy. My weights on the bar are increasing while the number on the scale is decreasing! So what’s different? My Preworkout routine has changed.

If you read my first review, you’ll remember I reserved KetoCaNa and Keto8 for my 2 most difficult training days.

Well ive started taking both everyday in conjunction with caffeine and 12g dextrose PWO. I’m loving it! Leg day is Monday and it can be tuff following PSMF. Last Monday I never noticed any difference at all. And all week I’ve been going strong! I’m estatic! I’m now on the road to hit my goal of 18% body fat all the while still killing it in the gym!

Now this poor girl just has to figure out how to afford to keep buying it! Will work for KetoCaNa??

Original KetoCaNa Review

Fat Adapted Athlete Interview

Thoughts on Body Fat % & Time Line to Lose

Thoughts on Body Fat %

200lb – 45% body fat
TEE 2800
energy from food 1400 or 50%
energy from body fat 1400 or 50%

180lb – 38% body fat
TEE 2600
energy from food 1733 or 2/3
energy from body fat 865 or 1/3

160lb – 31% body fat
TEE 2400
energy from food 2160 or 90%
energy from body fat 240 or 10%

150lb – 26% body fat
TEE 2200

energy from food 2200 or 100%
energy from body fat 0 or 0%

So the less body fat you have the more energy you have to supply through food…

Time Line To Lose

First 20lbs (2.8lbs/wk) – 45%bf – 7 wks
second 20lbs (1.7lb/wk) – 38%bf – 12 wks
last 10lbs (.5lbs/wk) – 26%bf – 20 weeks

39 weeks – almost 10 months

An anology for body fat vs dietary fat:

Think of your body like a car & your stored body fat as the fuel in the gas tank…

stored body fat is the fuel ALREADY in the tank

dietary fat is NEW FUEL you are adding to the tank

So if the goal is to reduce body fat (decrease the amount of fuel in the tank) you’ll want to add less fuel then you use up driving around each day… because if you top off the fuel (fat) to full everyday you will never lower the fuel in the tank (body fat)

Getting insulin low “opens” the doors on fat cells & there is a constant flux of fat in & out of fat cells. The body does not know the difference between fatty acids freed from body fat stores or that you eat with each meal. They are mixed some stored and some used. But if you are eating MORE fat then you are using for energy; then at best you wont lose body fat, at worst you actually increase the amount of fat being stored.

Dr. Stephen Phinney – ‘Achieving and Maintaining Nutritional Ketosis’

This is mathematical expression of the pie charts (http://i.imgur.com/ppC8Yt2.jpg) from Dr. Phinney’s “Achieving and Maintaining Nutritiona Ketosis” lecture found here: https://www.youtube.com/watch?v=2KYYnEAYCGk

Phinney does not say this, but it would seem this female subject is 5’8″ based upon the final weight of 150 pounds/68 kg for goal weight maintenance.

This would be like 1.6 gm/kg ‘reference weight’ (not LBM) as per TAASOLCL

=>Phase 1 Adapt

200 lb or 90.9 kg

One half of your TDEE (total daily energy expenditure) calories and macros 50% fat, 40% protein, 10% carb

1400, 78 gm fat (700 cal fat), 140 gm protein (560 cal protein), 35 gm carb (140 cal carb)

1400, 50% fat, 40% protein, 10% carb

Protein is 0.7 gm per pound total weight, 1.5 gm per kg total weight

=>Phase 2 Adjust

180 lb or 81.8 kg

Two thirds of your TDEE and macros 60% fat, 30% protein, 11% carb

1733, 116 gm fat (1040 cal fat), 130 gm protein (520 cal protein), 46 gm carb (182 cal carb)

1733, 60% fat, 30% protein, 11% carb

Protein is 0.72 gm per pound total weight, 1.59 gm per kg total weight

=>Phase 3 Build

160 lb or 72.7 kg

90% of your TDEE and the macros 67% fat, 22% protein, 10% carb

2136, 160 gm fat (1440 cal fat), 120 gm protein (480 cal protein), 54 gm carb (216 cal carb)

2136, 67% fat, 22% protein, 10% carb

Protein is 0.75 gm per pound total weight, 1.65 gm per kg total weight

=>Phase 4 Maintain

150 lb or 68 kg

100% of your TDEE and the macros 70% fat, 20% protein, 10% carb

2200, 171 gm fat (1540 cal fat), 110 gm protein (440 cal protein), 55 gm carb (220 cal carb)

2200, 70% fat, 20% protein, 10% carb

Protein is 0.73 gm per pound total weight, 1.62 gm per kg total weight.

If we are to believe that 150 lb/68 kg is ideal weight for this individual (based upon Robinson/Miller/Hamwi/Devine formulas for IBW) and looking at estimated LBM calculations (Boer and Hume), this woman would be about 5’8″ with an LBM of about 49.83 kg.

…With an LBM of 49.83 kg, Protein would be 2.2 gm/kg LBM

Ketogenic Basics

Macros

Macronutrients – Fat, Carbohydrates, Protein – these are best measured in absolute amounts in grams NOT percent.

Protein- Most important macro(1.5g-2.5g/kg lbm ~or~ .8-1.2g/lb lbm). Aim for mid to high end of range for weight loss up to 3g/kg ~or~ 1.4g/lb LBM is still ketogenic. Not only is this total amount of protein a day very important but also the pattern of intake can have dramatic results as well! For increased fat burn pattern your meals with at least 45g of protein each with meals 4-5 hrs apart and no snacking. This pattern of intake maximizes MPS (Muscle Protein Synthesis). MPS is very energy demanding and is equivalent to about 1/2 hr of exercise.

Carbohydrates – Keep carbs low generally under 20-50g a day

Fat – Fat can come from either the plate or the body. And the amount from each is going to depend on if you are in weight loss or maintenance. In weight loss, you want to keep fat equal or lower than protein, but not lower in grams then kg lbm a day. Once in maintenance, you raise the amount of fats you are eating until you stop losing weight, keeping carbs low and protein the same.

GRAMS vs %

Always create your diet using grams of the macros, not percent. Percent can be very misleading and confusing. Protein needs stay constant throughout the phases of weight loss to maintenance, carbs stay low, and it is only fat that fluctuates with weight loss. When you track or base your diet off of percent, it does not take this into account as all macros will change with any change in calories or the adjustment of one of the macros. Also in weight loss, Total Energy Expenditure (TEE), has to be taken into account – NOT just total food intake as your body is also getting calories from the stored body fat you are losing.

Weight loss VS Maintenance VS Medical Intervention

Why Are you doing Keto?

The Ketogenic Diet is not a weight loss program unless you tweak it to be one. High dietary fat is for medical/maintenance/athletic performance where you want weight to be stable. This is what the diet was designed for, (back in the early 1900’s to treat epileptic children) and is intended for; hence the high fat macros you see published. For weight loss … it’s lower dietary fat … until you reach maintenance … then you increase fats to the higher amount to stop losing weight.

Minerals – Electrolytes

During the induction phase of a Ketogenic Diet, most people experience a horrid “flu” that often makes people believe from the start that it isn’t right for our bodies. The flu is a manifestation of your mental and physical dependence on carbohydrates and the body is essentially going through a phase where it has to learn to use fat as fuel. Keto flu can be treated by replenishing your electrolytes.

The flu-like symptoms should dissipate in a few days or weeks. But be warned: For as long as you eat low carb, if you don’t take care to get enough sodium, potassium and magnesium (a.k.a. electrolytes) in your diet, you may experience fatigue, muscle twitching, headaches, muscle cramping, and in severe cases, arrhythmia. Leg cramps may be the most common sign that your electrolytes are out of balance.

Even if you go out of your way to eat lots of table salt, and foods containing potassium and magnesium, you may find you need to take supplements.

The minimum mineral requirements are:

Salt (sodium) – 2-6g
Magnesium – 450mg, preferably in the form of magnesium malate
Potassium – Eat potassium-rich foods, and as long as you are getting enough salt and magnesium you should not have to supplement potassium. If you feel you need to supplement potassium, please only do so under the care of a doctor.
Most of us will not reach these suggested totals with food alone, but there are several ways to ingest extra electrolytes:

Drink 1 or 2 cups of bouillon or broth daily
Add salt to your food
Add a teaspoon of salt to a large glass of water and drink it
Take a magnesium suplement

Adequate Protein Intake – And Why It Matters

Gluconeogenesis is the formation of glucose by the liver, from non-carbohydrate sources, such as amino acids. Gluconeogenesis is demand driven NOT supply driven! IN everyone! In those that have “sugar”sensitivities, the liver among other organs are dysfunctional. When you base protein intake on dysfunction, then all you will ever do is support that dysfunction. Instead, you need to feed your body the protein it needs so that the liver and other organs can heal and optimize! Gluconeogenesis will happen if your body needs glucose NO matter what amount of protein you are eating. It’s just that if you are not eating enough protein to support gluconeogenesis, then your body will break down lean body mass (LBM) in order to get the amino acids it needs. Catabolizing muscle and other LBM like organs and bone is what is happening. Gluconeogenesis is good and needed when a person eats low carb. It is very energy demanding and the body does not perform it unless absolutely necessary. There is a threshold around 3g/kg (1.4g/lb) LBM where protein will start to be burned for energy before fat. Not burning fat, not making ketones. So in this way protein consumption in excess can interfere with ketosis, but NOT because it turns to sugar!

For more information:
Dr. Stephen Phinney – ‘Achieving and Maintaining Nutritional Ketosis’

Dr. Stephen Phinney – ‘The Art and Science of Low Carbohydrate Living’

Nutrition Forum – Dr. Donald Layman, PhD

Dr. Layne Norton presents on Refractory Phenomenon

The need for Protein throughout the day