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Meal Timing on Keto – What I Eat in a Day There actually is an ideal sequence of how you should eat your meals throughout the course of the day in terms of how you actually structure your proteins and your fats when you’re following a ketogenic diet.
You see, a lot of people ask me to do a video on a full day of eating. The reality is, that changes all the time, but one thing does pretty much stay the same no matter what if I’m on a ketogenic diet. I’m going to outline it here in this video. I call it the protein sandwich hypothesis. It’s not because I eat a bunch of sandwiches that are high in protein. It’s because of how I actually allocate my protein throughout the course of the day in ways that are backed by science. I think that this can help you out a lot when it comes down to maintaining optimal ketone levels throughout the course of the day so you have more energy, burn more fat, and have more cognitive awareness that doesn’t ebb and flow throughout the rest of the day.
All right, so what the heck do I mean by a protein sandwich? Well, what I mean is how you allocate your protein throughout the course of the day. You see, you shouldn’t necessarily just be consuming equal amounts of fat and protein throughout the course of the day. If you understand when your body utilizes protein the most and when your body utilizes carbs the most and even fats the most, you can get a better of how your day should look.
We want to start with something that is known as the dawn phenomenon. This isn’t just something that Thomas DeLauer made up. This is something that has been known to exist for quite a while when it comes down to diabetic patients. People that are suffering from diabetes end up having this thing called the dawn phenomenon where in the morning, their blood glucose levels are naturally higher. Now, the reason it’s a phenomena is simply because what happens is the liver dumps a lot of the carbohydrates into the blood stream around 3:00 or 4:00 a.m. or a couple of hours after we wake, and it does this because it sort of syncs in with our circadian rhythm. The body is very, very fascinating, and it’s very, very smart, so it has the ability to start understanding our circadian rhythm and when we wake up.
What that means is that the body knows that you’re about to get up so it dumps a lot of glucose into the blood stream so that when you do wake up and you do have your cortisol levels go up to help your blood pressure get up, they actually have something to work with. It gets your blood glucose up so you can start your day.
Now, what happens is people that are on a ketogenic diet still have this dawn phenomena occur, and it’s even more extreme because it’s noticeable because your insulin levels and your blood glucose levels are usually a little bit lower on a keto diet. What happens is the liver dumps the glycogen and it dumps whatever it has in the way of carbohydrates to elevate the blood glucose up, and you’ll notice that your ketone levels are a little bit lower in the morning than they are throughout the rest of the day.
This is why in the morning, I recommend keeping protein very, very low and focusing more so on fats. This could be as simple as even having Bulletproof Coffee or it could be as simple as having eggs with just the yolk because you’re focusing more on the fats than the protein. Why? Well, the protein has more of a chance of going through gluconeogenesis and adding more carbohydrates or glucose into your bloodstream when you already have a fair bit of occurring from the dawn phenomena to begin with.
Basically, all I’m saying here is keep your protein lower in the morning and keep your fats higher, so now your body is able to create more ketones right when you wake up because you’re not stunting the production by giving it protein. You’re adding fats, which are going to be fuel for the ketone production.
Then we move on into lunch. See, lunch time is where I usually add the protein and reduce the fats a little bit. Here’s my reasoning behind this. You see, at this point, your body is already cranking. It’s already utilizing fats. You’ve added the high fats in the morning, so it’s primed it, and it now knows how to use fat as a fuel source, so it’s revving along. Then lunch time comes along. This is where I recommend depriving your body of the fats a little bit, give yourself some protein so that the body has no choice but to continue burning fats. In this case, you’re depriving it of dietary fat so it starts to pull it from your adipose issue.
Now you’re starting to understand the protein sandwich. Stick with Protein low in the morning, a little bit higher at lunch time so your fats are lower, and then we bring protein back down and fats high again in the evening time.