Frankly Keto Class 2 Notes

Below are resources for this class:

Books mentioned:

The Art and Science of Low Carb Performance, Volek and Phinney

         http://amzn.to/2q8HmZn

Fat For Fuel, Dr Mercola:  http://amzn.to/2q8G7cQ

Websites:

Low Carb USA Site Here

Dr. Tim Noakes, wrote the book The Lore of Running which he totally renounces today from a carbohydrate fueling stand point.  Don't buy it.  He has other books out there that he has corrected his findings in.  Here is a link to his foundation:

         https://www.thenoakesfoundation.org/

For athletic performance, Phil Maffetone and the Maffetone Method is a great resource:

        https://philmaffetone.com/

Glucose and Ketone blood meter: Keto-Mojo

Sugar alcohols: 

 

Sugar alcohols are a weird deal.  They all can cause gastrointestinal problems and some mess with ketosis.  Erythritol is the one that is ok.   Here is a list of other sweeteners and their glycemic indexes.  GI is a rating system for how much of an insulin response it elicits in our body.  You see high fructose corn syrup (HFCS) is 87.  Use that as a reference as horrible.  

Pure stevia     0

Stevia glycerite    0

Swerve   0

Erythritol   0

Monk Fruit   0

Yacon syrup   1

Xylitol   7

Agave   13

Maple syrup   54

Honey   62

Table sugar    68

Splenda    80

HFCS    87

Protein requirements:

Friend and mentor Dr. Cory Holly has a great article here:        

 

       http://www.coryholly.com/content/importance-protein

 

Use his charts to calculate protein needs.

 

I found calculators for lean muscle mass, but you have to estimate your fat mass.  I will suggest you get a lean muscle mass done with a DEXA scan or I have a scale that can get that for you as well.  DEXA is the gold standard though and will cost you a bit ($150) and the closest place I know of is in Chicago.  I do them for $65, but will do them for you guys for $50 since you are in the class.     

Thanks for attending the class and if you have questions, concerns, or feedback for me, please feel free to email me at frank@franklynutritious.com

Thank you again.

Live well!

Frank