FRANK ALVAREZ
Health Coach
Frankly Keto Class 2 Notes
Below are resources for this class:
Books mentioned:
The Art and Science of Low Carb Performance, Volek and Phinney
Fat For Fuel, Dr Mercola: http://amzn.to/2q8G7cQ
Websites:
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:
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