What I Eat and Why - Hike and a Coffee Series
Channel: Mark Young
Date: 2024-04-06

The Ketogenic Diet and the Outdoors 
Ramage Coffee  https://rampagecoffee.com/
What is a ketogenic diet or lifestyle?
• A diet where 75% of your calories come from fat, 20% from protein and 5% from carbohydrates. 
• The basic goal of a ketogenic diet is to have your body adapted to using fat as the primary fuel source. 
• A low-carbohydrate diet is where 20-30% of your calories come from fat, 50% or more from protein and 10-20% from carbohydrates
• A Keto diet is low-carb but a low-carb diet is not necessarily going to cause ketosis
• Any diet that reduces the amount of carbohydrates, especially those with a high glycemic value, is beneficial to your health. More on the glycemic index later.

The major benefits of the ketogenic diet include
Preventing, controlling, and even reducing diabetes
Reduced risk of cancer, heart disease, high blood pressure, kidney failure, etc
Reducing inflammation throughout the body
Eliminating brain fog
Benefits of a ketogenic to the outdoors person
Reduced hunger (reduced the hangry syndrome)
Clearer mind and better decision making
Body stored fuel sources are greater. About 2000 calories in glucose stored in our muscles, but we have upwards of 130,000 calories stored in body fat
Carried food stores are lighter and less bulky (calorie density of Fat VS Protein, carbs)

• Carried food stores are lighter and less bulky (calorie density of Fat VS Protein, carbs) Example:
Based on a 3000 calorie a day diet
Traditional carb-heavy diet
• Weight per day 754 g (26.6 ounces) (1.66 lb)
o 50% carbs (1500 calories) = 425 g
o 25% protein (750 calories) = 224 g
o 25% fat (750 calories) = 105 g
Ketogenic diet
• Weight per day 583 g (20 ounces) (1.25 lb)
o 5% carbs (150 calories) = 42 g
o 30% protein (900 calories) = 267 g
o 65% fat (1950 calories) = 273 g
 Weight savings of just under half a pound per day.