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Mark's Carnivore Experiment

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Mark's Carnivore Experiment

Week 3 Summary

  • 3rd - 9th October, 2019

This week I learned about insulin and fat loss.

People get fat because of hormones, insulin specifically. When we eat carbohydrates, this stimulates the body to produce insulin which causes excess energy to be stored on the body as fat. As I'm eating a ketogenic diet with very little carbohydrates (less than 1g a day), my insulin levels are low. When eating fat and protein the body produces glucagon which signals the body to break down fat from storage (belly) and make ketones for energy.

Two things that keep the insulin/glucagon ratio low are

  1. A ketogenic diet
  2. Intermittent fasting

Combine the two and the fat just melts off rapidly. To turbo charge it even more, do some strength training with kettlebells, dumbbells or a multigym and do High Intensity Interval Training.

Half way through the week I wanted to try 22 hour fasting so decided at the end of the week to try it for a few days. The results surprised me.

I wasn't hungry during the fast. There were a couple of occasions around 2-3pm where I was a little peckish, but I ignored it and waited until evening to eat. What amazed me was that I didn't eat twice as much at the evening meal, in fact looking at my charts, my caloric intake is declining, BUT I'M NOT HUNGRY.

So weird.

I'm going to try One Meal a Day (OMAD) for the next week, makes things very simple when out and about in London.

OMAD Info

Charts

Since day 1.

3rd October

I was reading about the importance of fasting in this diet, and decided to skip breakfast and have lunch instead. I will move to OMAD soon. My breath absolutely stinks of ketones today and blood sugar very low at 2.1 mmol/L. Despite that, I have plenty of energy, waking up early without an alarm, feel alert with no sluggishness in my thinking.

Lunch

London street food. This is supposed to be in a brioche bun with salad, but who needs that crap?

  • Slow cooked stewed beef in wine, garlic and herbs
Slow cooked beef

Dinner

I deliberately sought sardines that have bones in, so I can eat the bones for calcium. I eat the scaly skin as well, but it's quite soft and not as bad as it sounds.

  • 250g Rib eye steak (just under 9oz)
  • 105g Sardines in water
  • 4 rashers of streaky bacon

4th October

Waited until after my workout to have breakfast/lunch, which means a reasonably long fast, around 18 hours.

Lunch

  • 4 rashers streaky bacon
  • 4 large eggs, scrambled
  • 2 English pork sausages

Forgot to take photo

Dinner

My Mum's birthday so had a ribeye steak in the local pub. It wasn't that good to be honest, overdone. Forgot to take photo.

  • 300g Ribeye steak (10.5 oz)

5th October

Waited 16 hours for fast, easy to do because I wasn't hungry anyway. Reduced egg consumption to 3 eggs.

Lunch

  • 4 rashers streaky bacon
  • 3 large eggs, scrambled
  • 2 English pork sausages

Dinner

  • 260g Ribeye steak (9 oz)
  • 125g Sardines with bones and skin

6th October

I fasted for 16 hours to reduce insulin to super low levels, easy to do because I wasn't hungry anyway. Reduced egg consumption to 3 eggs. I started week 2 of kettlebell training today and I decided to up the weight. I am now using 16 kg for leg work and 12 kg for upper body work. Totally out of breath and sweating at the end of the workout. Great stuff.

I only ate 1265 calories today, but I wasn't hungry at all. Even after intense training. So weird.

Lunch

  • 6 rashers streaky bacon
  • 3 large eggs, fried

Lots of salt and pepper

Dinner

  • 280g Ribeye steak (just under 10 oz)
  • King prawns cooked in garlic butter (85g)

7th October

I woke without an alarm before 7am full of energy and ready to start my day. It's a Monday, and I'm totally energised. I'm not hungry for breakfast despite my low caloric intake the day before and intense Kettlebell shred. My muscles are not hurting anymore after just one week of training. I think I'm getting somewhere!

I did an intense kettlebell shred today with the increased weight, totally out of breath at the end with lungs and legs burning. An hour later I felt so good, the best I've felt in months quite honestly. By 3pm I realized I hadn't eaten at all today, so I thought I would continue my fast into the evening and tied myself over with a black coffee with 1 tsp of salted butter. It tasted SO good! Never had it before, I'm just loving these new experiences.

This is my second 22-23 hour fast. Going to do the same tomorrow.

Lunch

Skipped

Dinner

I felt full half way through eating dinner, but as I hadn't had any calories today apart from the knob of butter in my coffee, I thought it best to keep eating. It tasted good, but I kind of forced it down. Total calories today is still only 1460. My mind is blown.

  • 473g Ribeye steak (16.5 oz)
  • 70g Hot smoked mackerel fillets with red pepper and chipotle (bones and skin included)

8th October

I woke without an alarm again before 7am full of energy and ready to start my day. Not hungry at all for breakfast. I'm planning to go the entire day without food, effectively a 22-23 hour fast again.

I think my body is getting used to kettlebell training already because I'm not aching that much, even though I really pushed it yesterday.

Started to get a little hungry at lunchtime, but decided to ignore until dinner.

Dinner

  • 280g Ribeye steak (9.8 oz)
  • 250g 20% fat burgers (8.8 oz)

Remembered to take photo halfway through. I over-salted the steak and didn't enjoy it much.

9th October

I think I drank too much coffee yesterday, and didn't sleep well last night, just wide awake for most of it. Decided to restrict coffee to two cups today.

Kettlebell shred #3 workout today, was good, feel good.

Enjoyed dinner, have been thinking about smoked salmon for the last few days, and it tasted so good when I had it. Something in it my body needed?

Dinner

  • 243g Ribeye steak (8.5 oz)
  • 1 fried egg
  • 40g Wild Alaskan Smoked Salmon
  • 4 rashers of streaky bacon (83g)

My Stats

Start of week:

  • Weight: 84.4 kg (186 pounds)
  • Waist: 98 cm (38.5 in.)
  • Body fat: 21%
  • Blood sugar level: 2.1 mmol/L
  • Ketones: 12 mmol/L (Large)

End of week:

  • Weight: 83.5 kg (184 pounds)
  • Waist: 96 cm (37.8 in.)
  • Body fat: 19%
  • Blood sugar level: 2.5 mmol/L
  • Ketones: 12 mmol/L (Large)
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