Keto Veterans (Mil and Non- Mil)

(Hayden Shrewsbury) #1

Whenever I go online I always see those posts (I am an avid reader of the Reddit) of the new and inquiring minds on the keto diet. It always seems that the person has been on keto for 3 weeks to 1 handful of months and (for the most part) they’re typically excited but have questions to further their journey. My question though is what about the people how have been in nutritional ketosis for years (This month will put me in a year doing keto myself)? I know I personally crave the knowledge from the keto giants out there. With the exceptions of the few whose dedication (Carl, Richard) has them talking about their journey I feel there are not enough people out there who have been in keto for years talking about their journey and where it has taken them and what they’ve learned.

For myself in particularly I am a 24yr old whose been on the ketogenic diet for roughly a year now. I am also military (USN). I tell this asking if there’s any advice from the keto champs out there who’ve been doing this for a long time and can give me tips they have learned throughout that point in there keto journey. I know when I started this I was deployed and let me tell you, that was one of the hardest times to do so. You really don’t know how much of our western diet really is forced in our faces until that is the only thing you can eat out at sea. Changing to keto while being out there, while yes was crazy hard to do, was a necessary I needed in my life. When that happens (Deployment) again what advice would anyone be willing to share with me on how to handle staying in ketosis while stuck with the endless high carb/high sugar world we’ve built ourselves into. (Any previous or current military that understand what I’m saying advice would be greatly appreciated)

#2

First of all, thank you for your service.

As for the food… I would look for proteins. There are probably eggs, bacon, veggies etc? This would probably get old after a while on the water though.

I’m from a military family but not military myself. I have utmost respect for those that are. I would just realize where carbs are and could possibly be, then avoid them like the plague.

If that means doubling up on meat or veggies when available and short term fasting otherwise, I’d opt for that rather than eating the mashed potatoes or toast.

Unfortunately I’d presume that the US gov’t probably follows a “Healthy” ish diet protocol. A.K.A. Food pyramid based diet.

#3

I was in the military back in the 1980’s so that’s quite a long time ago, but food choices, except for breakfast were not keto-friendly from my recollection.

One option is to rely on fewer meals per day and emphasize the meal that’s the easiest to remain ketogenic and for me that would be breakfast with eggs, bacon, sausage, etc.

Bring as much fat as you can and for me that would be an ample supply of butter and coconut oil since both can stay unrefrigerated, but you might need to put the butter into a used coconut oil container for example.

(Hayden Shrewsbury) #4

Thank you for your support as well.

The food typically out there is going to be in some variety canned (sugars,starches in them) and the veggies are hard pressed to have something leafy and/or green out there. For protein typically you are going to see canned cubed ham and beans, or cordon bleu (AKA: Hamsters), or something that WOULD be good if it wasn’t for one thing or another (breading, sauce, etc.) Expect a lot of canned beans, carrots, corn and occasional other things for veggies. you’ll be lucky to see lettuce and even LUCKIER to see spinach. when I was starting out doing this it got to a point to me I was either eating canned ham slices with mayo or brats with mayo and purchasing green superfoods online to supplement for the lack of veggies. I mean yes it was manageable but I really don’t want to have to invest in purchasing every month through the mail oil, supergreens, etc. ya know? It get’s very expensive.

And going back to your last comment, yes(-ish). The carbs are laden as far as the eye can see and you will have no worries there but they also leave out pop tarts and cookies and other assorted demons that tend to prey on the hungry sailors who missed their chow time and there’s nothing else staying out for them to eat. It was an absolute nightmare I tell you. So the “healthy” protocol they got down pat I guess?

(Hayden Shrewsbury) #5

@BillJay I definitely agree! lol breakfast was my savior!

between slathering my scrambled eggs in mayo and dipping my breakfast meat products in mayo (I think I have a mayo addiction) I think that was a big component in saving me while out there.

ya I did also raid their miniature butters they left out frequently for the toast people could eat. I very quickly learned about bulletproof (-ish) coffee. lol

(Stickin' with mammoth) #6

I think you may have found your solution: fat fasting.

How do you do with fasting in general, are you able to do it or does your body say WTF? If you can get yourself to the point that all you need is fat for long stretches, that might take some pressure off. A lot of competitive athletes swear by it, usually the ones doing long duration, low intensity stuff, like marathons and rowing. Explosive movements used in other sports and occupations usually require a few more carbs.

Hey, on the bright side, when your buddies start noticing how great you look and feel, you can get them all hooked, too, and pretty soon the gallery will HAVE to accommodate hundreds of sailors asking for butter and steak.

(Hayden Shrewsbury) #7

well I like to think I do pretty well when it comes to fat fasting (18/6). I’ve noticed, especially yesterday, that when I get either a lack of/no sleep for an extended period of time my body, while having a remarkable ability to cope without sleep (the last 2 days I’m running on an incredible amount of maybe 3 hours of sleep ((this is rare for me to have to do this- and yes I know it’s bad to not sleep)) ) my body feels like it’s back in the old days of non-keto and having to eat every3-5 hours. but assuming I get a good night’s sleep I seem to be able to fast from 12-18 hours. what would the lack of sleep cause my body to feel hungry sooner than usual (assuming it is the sleep)? Is it because it’s in a constant “high energy” mode and hasn’t been able to “relax” yet?

Ya, I also have read about some athletes needing carbs for more intense exercises. I do eat almonds before working out for that I guess. I just don’t even know if that’s even really needed sometimes.

When it comes to actually just fasting w/ no workout I’ve noticed I can do well. It’s when working out is involved is when my body says it needs something.

Haha I hope so. I am really all “on board” - (bad navy pun) with this diet. I just wish more people were too.

(Stickin' with mammoth) #8

Lack of sleep is a classic case of stress triggering cortisol. Cortisol is fantastic for keeping you alive in battle but it’s an evil little mother over the long term. Here’s an excerpt from a medical study, emphases mine:

“The first effect of partial sleep loss on circulating levels of pituitary-dependent hormones to be documented under various study conditions is an increase in the early evening levels of the stress hormone cortisol.[3,6] Normally at that time of day, cortisol concentrations are rapidly decreasing to attain minimal levels shortly before habitual bedtime. The rate of decrease of cortisol concentrations in the early evening was approximately 6-fold slower in subjects who had undergone 6 days of sleep restriction than in subjects who were fully rested.[3] Elevations of evening cortisol levels in chronic sleep loss are likely to promote the development of insulin resistance, a risk factor for obesity and diabetes.”

Insulin resistance is, put simply, a deranged metabolism wherein your cells can’t access the energy you eat so they decide to store it as fat to get it safely out of your bloodstream. So, you’re eating but not feeling energized. So, you eat even more. You can see where this is going.

If you’re hungry when you’re sleep deprived, congratulations, your body works but it’s definitely hatin’ on you. It’s not built for long term stress where you swim through vats of cortisol 24/7, only short, intense battles. Ever notice how lions lay around all day until it’s time to hunt or maul one another? They could teach the U.S. military a thing or two.

You’re a lion. Laying around is GOOD.

PS: If anyone gives you shit for resting, tell them, “It’s grow day for my muscles,” and then flex a bicep in their face. If they lift, they’ll shut up. If they don’t lift, they’ll be too ashamed to admit it, and shut up. Either way, you can get back to sleep.

(Stickin' with mammoth) #9

Okay, the link to that medical article didn’t work, but if you Google “The Impact of Sleep Deprivation on Hormones and Metabolism,” you’ll find it at Medscape.

(Hayden Shrewsbury) #10

@Aqua_chonk that was super informative, I really do appreciate it. Thank you.

I always love reading scientific blurbs such as these.

So question then: Even with eating on a ketogenic diet my body will prefer to store fat when having to run on a lack of sleep? am I understanding that correctly?

(Hayden Shrewsbury) #11

Cool. Thank ya, Thank ya. :grin:

(Stickin' with mammoth) #12

If my own body is any indication: Hell, yes.

Stress sucks, and there’s no faking or medicating your way out of it, not even with caffeine. (sigh) Worse yet, mental stress can be just as deadly. Your brain doesn’t know the difference between what is actually happening to your body and what you think is happening to your body. You can visualize lifting weights and see results, no kidding. You can also worry endlessly about scary crap and stress yourself into weight gain. Brain doesn’t care either way, it’s just doing its job, prepping the body with cortisol and adrenaline for what seems like an imminent battle.

Keto will definitely make you more efficient in the long run but sleep is like oxygen, there’s a threshold you can’t go below without unpleasant repercussions.

Upside: Sleep costs less than steak.

(Hayden Shrewsbury) #13

LOL. yes. :joy:

(Hayden Shrewsbury) #14

huh, interesting. It definitely makes a whole lot more sense when put in that light.

I guess my ignorance came from not believing in the common logic and my belief of "keto can do all!!!"

I just love the benefits of keto I guess. I have to still remember that it doesn’t make us superheroes even if I love the traits that come with it-we’re still only human. What can I say. lol

(Stickin' with mammoth) #15

Imagining yourself into bigger muscles may sound sci-fi but, believe me, it’s real. Olympic athletes have been doing it for years and calling it Visual Motor Behavior Rehearsal. When I first learned about it, my jaw dropped. If you research nothing else, research this. It works on a lot more than muscles.

Just think about all the wasted minutes checking your texts when you could be blowing up your arms…

From mental power to muscle power–gaining strength by using the mind.

Strength increases from the motor program: comparison of training with maximal voluntary and imagined muscle contractions.

(Stickin' with mammoth) #16

It’s both cool and frustrating that we’re all a little different. You could have better or worse sleep deprivation tolerance than the guy sitting next to you. He doesn’t matter, your keto is not his keto.

Only way to know for sure what your limits are is to try things out and keep tweaking them. Your ability to make adjustments will put you over the top in the end. When Darwin referenced the survival of the fittest, his actual words were: “It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is most adaptable to change.”

Adapt and win. Then, sleep on it.

(Brian Moody) #17

I haven’t found most military issued food to even be “healthy” let-alone Keto. I’ve found it easiest if I can carry food with me then I can stick pretty close to Keto. Even though not approved by all, and definitely not the best option, Quest bars shoved in the pocket can be life savers.

(Hayden Shrewsbury) #18

Seriously. That was one of my biggest staples I had when I was out at sea. Whenever we would pull into port I would buy a couple cases of those suckers to live. Other than quest bars what else would you suggest?

Also how long have you been on keto?

(Brian Moody) #19

I tend to go on and off Keto. I’ve been off since the holiday season, but just started this WOE again this weekend. My longest stretch has only been about four months. Being out to sea would definitely make it very difficult. In addition to the quest bars, I would consider buying macadamia nuts, beef jerky (make sure to look for low/no sugar - some of it can be surprisingly high in carbs), and as many cans of sardines in oil as you can manage. I’m sure there are plenty of green vegetables, eggs, bacon, etc on the ship. When I won’t have access to a market for some time, those are the things I try to pack.

(Hayden Shrewsbury) #20

I got ya. well one of the issues I’ve noticed is there isn’t a whole lot of leafy greens to eat out there. With second to looking like Popeye, would bringing/buying canned greens and spinach be the real way to ensure that? I mean when I was last out there I did purchase the greens superfoods to compensate, but if it’s simply cheaper and still roughly the same effect to purchase those then I would.

Ideas?