High-Calorie Keto Challenge: Unlocking the Power of Exercise for GKI

Keto enthusiasts, get ready for an eye-opening experiment that challenges the conventional wisdom of low-calorie keto! As Honest Lifestyle Influencer, and creator of the GKI Zone, I’m always pushing the boundaries to explore what’s possible with this amazing lifestyle. Today, I’m sharing the results of a fascinating experiment where I ate a whopping 2100 calories on a strict keto diet1. Simple Definition: Imagine your body is like a hybrid car with two fuel tanks: one for gasoline (sugar) and one for electricity (ketones). The ketogenic diet, or keto diet, is like switching your car’s engine to run primarily on… Read More and tracked my Glucose Ketone IndexThe Glucose Ketone Index (GKI) is a simple yet powerful tool for understanding your body’s energy balance. It acts like a gauge, revealing how efficiently your body is burning fuel. Imagine your body as a hybrid car that can run… Read More (GKI) to see what happened.

Test conducted with Keto-Mojo: https://amzn.to/4bYkH7n  

The Experiment: Fueling Up & Putting KetosisA Deep Dive into the Metabolic State Transforming Health and Wellness Imagine your body as a hybrid car, capable of running on two distinct fuel sources: gasoline (carbohydrates) and electricity (fat). Ketosis is like switching your body’s engine from gasoline… Read More to the Test

My day started with a hearty keto breakfast totaling 2100 calories. I won’t bore you with the details here, but you can check out my full meal plan below for all the delicious keto goodness I enjoyed.

Three hours later, I grabbed my trusty Keto-Mojo meter to measure my blood glucoseBlood sugar, also known as blood glucose, is a type of simple sugar circulating in your bloodstream. It can be a primary source of energy for your cells. Your body can get blood sugar from carbohydrates that you eat. The… Read More and ketone levels. The results? A GKI of 2.3 (ketonesKetones, organic compounds produced by the liver, are the unsung heroes of energy metabolism, stepping in when glucose, the body’s primary fuel, becomes scarce. Think of them as a reserve power generator, kicking into gear when the main power supply… Read More: 2.1 mmol/Lmmol/L is a composite unit that combines two measurements: • mmol (millimole): A unit for measuring the amount of a substance. Imagine it as a way to count the number of tiny sugar or electrolyte molecules in your blood, like… Read More, glucoseImagine glucose as the tiny batteries powering every cell in your body. It’s a simple sugar, the primary energy source for your brain, muscles, and all your organs. Whether you’re sprinting, thinking, or even just breathing, glucose is the fuel… Read More: 89 mg/dLImagine your blood as a vast ocean, teeming with various molecules and substances essential for life. mg/dL (milligrams per deciliter) is a unit of measurement used to quantify the concentration of these substances within your blood. It’s like a measuring… Read More). While still technically in ketosis, this number was higher than I typically aim for.

Enter the Exercise Factor:

But here’s where things get interesting. I decided to put on my walking shoes and hit the pavement for a two-mile walk in the hot, humid Florida weather. I worked up a good sweat, pushing my body to burn some energy.

Upon returning, I immediately retested my GKI. The results were interesting! My GKI had dropped to 1.6 (ketones: 2.8 mmol/L, glucose: 83 mg/dL). This significant shift demonstrated the powerful impact exercise can have on both bloodBlood is the life force coursing through your veins and arteries, delivering vital oxygen and nutrients to every cell in your body while whisking away waste products. It’s a complex, dynamic fluid—not just a simple red liquid. Consider it a… Read More glucose and ketone levels.

Exercise: The Keto Booster?

This experiment, along with previous experiences with longer gym workouts where my GKI plummeted, suggests that exercise is a key player in optimizing ketosis. It seems that physical activity helps our bodies utilize glucose more efficiently while simultaneously boosting ketone production.

Key Takeaways:

• High-calorie keto can work: You don’t have to starve yourself to reap the benefits of ketosis.
• Exercise is a powerful tool: Incorporating physical activity can help lower blood glucose and increase ketones, even on a higher-calorie keto day.
• Keto-Mojo is a game-changer: Tracking your GKI with a reliable meter like Keto-Mojo empowers you to make informed decisions about your diet and lifestyle.

Fun Fact:

FatFat, a macronutrient essential for life, has been both revered and vilified throughout history. It’s a source of energy, a protector of organs, and a carrier of essential vitamins. Yet, it’s also associated with obesity, heart disease, and other health… Read More provides approximately 9 calories per gram, while carbohydratesCarbohydrates, often called carbs for short, are organic molecules that your body uses for energy. They’re one type of fuel the body can use for energy. Carbohydrates are made up of carbon, hydrogen, and oxygen atoms, hence the name “carbohydrate”… Read More, including glucose, offer about 4 calories per gram.  This means a given weight of fat contains more than double the energy (calories) compared to the same weight of carbohydrates.

Technical Definitions Explained (Simple Explanations):

As an Amazon Associate I earn from qualifying purchases.

GKI — https://metabolicdictionary.com/glossary/gki/
Glucose — https://metabolicdictionary.com/glossary/glucose/
Ketones — https://metabolicdictionary.com/glossary/ketones/
Mg/DL — https://metabolicdictionary.com/glossary/mg-dl/
Mmol/L — https://metabolicdictionary.com/glossary/mmol-l/

My 2100-Calorie Keto Meal Plan:

– Hylands 12-1 salts: https://amzn.to/46vLGGn

– Jackson’s 12-1 sales (optional to Hylands): https://amzn.to/3WpYOZ6 

– Dr. Berg electrolytesImagine your body as a vast network of interconnected wires, each carrying electrical impulses essential for life. Electrolytes are the tiny charged particles that create this vital current. They’re not some futuristic technology; they’re minerals dissolved in your body fluids,… Read More powder: https://amzn.to/46EJpZL 

– RISE organicThe word “organic” has two main meanings related to living organisms and the natural world. Here’s a breakdown of its definition, origin, and how it applies to food and health: Etymology and Origin: • Origin: The word “organic” stems from… Read More canned coffee: https://amzn.to/3LK6LTO 

– Nutramin gummy multivitamins: https://amzn.to/3YpXQP1 

– Dr. Berg Trace MineralsTrace minerals, though required in minuscule amounts, are vital for the maintenance of health and the proper functioning of our biological systems. This comprehensive exploration digs deep into the definition, etymology, real-life applications, contextual significance, and research findings related to… Read More: https://amzn.to/3SrQC9D 

– Dr. Berg Whole Food Multivitamin: https://amzn.to/3YlM08r 

– Dr. Berg Cruciferous Blend: https://amzn.to/3Ys8ULL 

– Grass-fed butter (preferably in tub): https://amzn.to/4cZ16FC 

– Sunwarrior Keto proteinImagine your body as a bustling construction site, where every structure is meticulously built and maintained. Proteins are the versatile workers that make it all happen. They’re not just one thing but an entire workforce, each with a specialized role…. Read More powder (chocolate): https://amzn.to/4c1eK9V 

– Dr. Berg wheatgrass juice powder: https://amzn.to/4c8gj5L 

– Dr. Berg veggie blend powder: https://amzn.to/3ycuPf7 

– MCT Oil: https://amzn.to/4c0ygTV 

– Sardines: https://amzn.to/4fAoHhJ 

– Pili Nuts: https://amzn.to/3A0E9Dn 

– Pecans: https://amzn.to/4dnXsVD 

– Walnuts: https://amzn.to/3WoHkw5 

– Brazil Nuts: https://amzn.to/4fnGjgA 

– Arugula lettuce: (or similar dark leafy greens): 75 grams

– Almond butter (optional): https://amzn.to/3WpJhIv  

– Peanut butter (optional): https://amzn.to/3WoHofj 

– Nutzz butters (optional): https://amzn.to/4fnB5Bf 

– Uncured, no-nitrate pepperoni: https://amzn.to/3LGnFCP 

– Uncured, no-nitrate salami: https://amzn.to/3ycRYhx 

– Cold-pressed olive oil: https://amzn.to/3WFbQ65 

– Red wine vinegar: https://amzn.to/46l45pj 

— Fried eggs

— Grass fed beef

– 21 20ox CORE water bottles (7.5 pHImagine pH as a seesaw, a balancing act between acidity and alkalinity (also known as basicity). Every liquid, from the water you drink to the fluids in your body, has a pH level. This level measures the concentration of hydrogen… Read More): https://amzn.to/3ycyqd7 

– Zevia soda: https://amzn.to/4cWcwtJ 

MacronutrientMacronutrients are the major nutrients your body needs in large quantities to function properly. They are the building blocks for energy, growth, and repair. The three primary macronutrients are: • Carbohydrates: A body’s most common (in society today) source of energy…. Read More Breakdown For My Ketosis:

Curious about what fuels my body in ketosis? Here’s a peek at my daily macronutrient and caloric intake:

• Fat: 80% (~208 grams) – The cornerstone of my energy production, promoting satiety and fueling my body’s natural fat-burning processes.
• Protein: 15% (~52 grams) – Essential for muscle repair and maintenance, especially during activeWhen scientists talk about “active forms” of vitamins and nutrients, they’re referring to the versions that your body can readily use to perform its functions. Imagine vitamins and minerals as a team of workers. Some might need some preparation or… Read More periods. I increase protein intake if I am more active.
• Net CarbsImagine carbohydrates are like a puzzle with two types of pieces: • Pieces that fit together easily: These are digestible carbs that your body quickly breaks down into sugar for energy. Examples include sugar, white bread, and white rice. • Pieces that don’t fit… Read More: 5% (<20 grams) – Minimal carb intake keeps my body in a state of ketosis, promoting fat adaptation.
• Calories: ~2100 (subject to change based on activity levels) – A higher calorie intake to support my active lifestyle while still maintaining ketosis.

DISCLAIMER: The information provided in this post is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or before making any dietary changes. The author and publisher of this post specifically disclaim any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this post.

ACKNOWLEDGEMENTS: A sincere thank you to the brilliant minds who have championed metabolic therapyImagine your body is a complex machine, with metabolism as its engine, transforming food into energy. Metabolic therapy is a revolutionary approach to health and disease management that fine-tunes this engine, optimizing its function for optimal well-being. It’s like a… Read More and ketosis. Dr. Thomas SeyfriedA Boston College professor specializing in cancer biology and metabolic theory, participated in a groundbreaking study. Read More, Dr. Eric BergSince graduating from chiropractic school, most people call me Dr. Berg—officially, Dr. Eric Berg, DC, or just The Knowledge Doc. My main passion has been and continues to be teaching people about health-related topics, including Healthy Keto® and intermittent fasting as a… Read More, and many others (including the remarkable Adelle DavisAdelle Davis: The Trailblazing Nutritionist Who Championed Whole Foods Adelle Davis Unveiled: A Comprehensive Look at the Pioneer of Nutritional Wisdom Ever heard the phrase “Let food be thy medicine?” While this concept is now widely embraced, it was a… and the pioneering Otto WarburgDecoding the Warburg Effect: A Journey Through the Legacy of Otto Warburg Imagine cancer cells as ravenous party guests, gorging themselves on sugar even when oxygen is readily available. This peculiar metabolic behavior, known as the Warburg effect, was first… Read More) have shown us the transformative power of ketosis and nutritional balance. Motivated by their research and dedication, I am eager to share my own ketogenic journeys and insights with you..