Kenna Morton's Journal, 03 Sep 21

As I approach my goal weight I’m searching for a good plan to come off keto and eat for muscle gain. I’ll check this guy out. I’ve also followed a lot of Thomas Delauer and Dr Berg advice. Dr Berg is a chiropractor not a dietician but his information is great. Anyhow, I’ve stocked up on oatmeal, whey protein, and brown rice in preparation for maintenance and muscle gain. Time to dust off all those chicken breast recipes too! 

The hardest part will be fat intake reduction. I have not a care in the world about fat on keto. Putting together a hypothetical daily eating plan is tough…I can’t eat veggies without butter and salt! 

Regarding the salt, switch to Morton’s lite salt, it is half potassium and half sodium so it helps non Keto people decrease their salt usage and adds much needed potassium without sacrificing taste. When you eat rice avoid the white type and opt for brown or better yet, a wild rice plead. Make a batch up at the beginning of the week and refrigerate it. Once it is cold it becomes a resistant starch and thus takes longer for your body to digest. That mitigates the blood sugar spikes which contributes to insulin resistance. Regarding the butter, try melting a equal amount of butter and olive oil together and brushing it on your verges. It will at least help you cut down on the butter.. Best of luck. 

Not plead—- blend. I like Lundberg’s wild rice blend. 

Kenna that’s twice this week I’ve heard about resistant starches via cooking then cooking…that’s my cue to look into it more. When I’m not on keto it’s my job to rid the fridge of leftovers…and yesterday’s potatoes and rice are always there lol. Thanks. 

Cooking then cooling lol 

I always make a batch of rice in advance. Who knew that was a good thing...lol. A wealth of good info..I used to only eat a protein and veggies for dinner but since cardiologist put me on a low dose beta blocker I have now included a complex carb. It was the idea from my nutritionist. The beta blocker makes me super nauseous. Eating a complex carb really helps with that. Again, who knew..??.. 

Hk3 as you are trying to build muscle keep in mind that there is a limit as to how much protein your body can process in any one given eating session, about 35 gram can go to muscle building. The rest may just end up in the toilet or gets turned into triglycerides. There is also a limit as to how much it can process in a 24 hour period. While you are developing your plan you might consider doing a Google on the subject to help guide you along. There are actual formulas for calculating these things Nutrition is a fascinating but complicated subject. We can want what we want but our bodies are going to do what they are made to do. 

@HK3 You may want to take a look at LeanGains. It is a version of the Cyclical Ketogenic Diet designed specifically for lifters. It and be a nice transition from keto, and works great for body recomposition. I have run for years, although I am no longer strict as I once was. Also, protein target for muscle building is well known - 0.8g/# target body weight. If you want the full science, check out Menno Henselsmann (sp?), whose team recently published a survey of the considerable research on protein intake. 

Based on what I’ve seen I shouldn’t need to eat more than 130-150g of protein in a day if I maintain my weight in the 170s. Even my hypothetical meal plans have a hard time even getting that high. Where my keto macros are 70-20-10 or thereabouts (fat protein carb) I’ll be aiming for 30-30-40 in the next phase. Does that seem appropriate? 

Yes, Jimmie my protein target is based on the 80% protein grams to body weight. I’ll check out the things you mentioned thanks. 

Kenna, I’m going to give wild rice a try tonight. I don’t want white rice to be my staple anymore but I’m struggling. Do you enjoy wild rice? Thank you for the suggestion. 

I love the wild rice blend made by Lundberg— you can buy it most places, even Walmart. I rinse it and then lightly toast it in a fry pan. For the cooking fluid I use half water and half low sodium chicken stock or beef stock depending on what I am serving with it. Or if I have mushroom stock I will use some of that as well. It takes about 30 minutes to cook. I really like it a lit. So much more flavorful. 

I follow Sisson too - he delves into many areas concerning health so there is a lot to know. His emphasis is mostly primal foods and moderate exercise. 

Love keto, supah easy 

I have never heard of excess protein raising triglycerides. Excess carb certainly does. Can Kenna Morton give me a source for that information?  

Wild rice is delicious. Takes forever to cook. You will like it sista. 

I've tried keto. My body didn't like being in ketosis. It felt toxic not clean. 😔 

I've followed Mark's Daily Apple for years...e is more primal eating than keto 

for those that like rice, you might also try quinoa sometime. it's delicious and much better for you than rice. and, it's a good source of protein!