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