With the brand new year comes new and improved goals, a new sense of commitment, and a renewed sense of determination. Even though you have all that clearly defined, do you sometimes still struggle to stay on track nutritionally? We all do! And let’s face it - there’s so many different nutrition plans and so many lifestyle changes being promoted by one person or another.

In part 2 of our series, I’m sharing some key tips from Ironman legend Dave Scott. Scott religiously adheres to a ketogenic diet, which is high in healthy fats, and low in simple carbohydrates. Essentially, about 60 percent of what he eats consists of omega-rich, good fats (seeds, nuts, olives, coconut oil, cold-water fish), then 20–25 percent is protein, and the remainder consists of fiber-rich carbohydrates.

Here are a few key takeaways that may interest you if you’ve considered a ketogenic diet - or even if you currently follow a similar diet plan:

  • Fiber content is really important. Particularly the fiber content of your carbs. Scott recommends nutrient-dense, antioxidant-rich carb sources like kale, broccoli, asparagus and dark berries (blueberries, acai, blackberries).

  • Grains should be minimal, along with processed snacks and refined sugar drinks should be eliminated altogether.

  • A glass of red wine has a number of healthy compounds, including resveratrol, which is good for your heart. In moderation, wine is known to elevate HDL, the good kind of cholesterol.

  • Snacking should be managed closely, too. Scott finds that an afternoon shake works well for him and keeps him full. For his shake he uses a couple tablespoons of coconut oil, almonds and/or walnuts, coconut milk, plain organic whole yogurt, 30–35 grams of EAS whey protein, and frozen berries (mostly blueberries). Eggs, over easy, will also fit the bill as a good snack. If he’s on the go, hardboiled eggs are the second choice.

  • Scott’s ketogenic diet contains a lot of fish, predominantly salmon, mackerel and halibut. He also recommends grass-fed beef to his meat-eating athletes, as well as cage-free chicken.

Source: “Ironman Legend Dave Scott Shares His Nutrition Tips”, Triathlete, written by Julia Polloreno, October 24, 2016