Eating the Army for Breakfast: Week 1 Complete

Week one of a ketogenic diet and meeting or exceeding the US Army's minimal standards for physical fitness on most mornings have had mixed results.  Four pounds have been burned off, or 3% bodyfat.  However, the congestive heart failure has hardly responded.  Symptoms have stayed the same or worse than before, though symptoms do abate for a period of hours following cardiovascular exercise, only to return during sleep or spontaneously throughout the day.  Given that I cannot literally exercise every minute of every day, these symptoms are likely indicative of a progressively deteriorating condition that can only decline with age.  I'm resigned to this fact and unafraid, but I will need to make preparations to provide for my family in case of my potential passing sometime in the next couple decades.

Concerning ketosis, it can be helpful to follow a simple template for meals similar to the simplicity of workouts.  One meal that is easy to prepare, healthy, and allows for the maintenance of ketosis while ensuring adequate nutrient intake is bacon, egg, and Brussels sprouts fried in bacon fat.  This simple meal alone can sustain one's weight loss and exercise efforts unaltered and can be flexibly seasoned to one's liking.  Further, I have found the bacon fat does not impact congestive heart failure symptoms and actually seems to help.  However, this diet is BRUTALLY insufficient for comfortable exercise.  Squats, pushups, and situps all suffer during ketosis.  In fact, only walking and running speed appear to be unaffected.

Concerning the exercises, the reason for maintaining basic calisthenic movements is to defend against a total loss of muscle mass.  Ketosis will catabolize tissues fairly indiscriminately and will prefer unused tissues first.  Squats, pushups, and situps are crucial for not losing muscle in the legs, midsection, and upper body and my personal experience has borne out that mere full body exercises (kettlebell snatch, sprinting) are insufficient on their own.  Targeted training to the point of momentarily muscle failure of the upper, middle, and lower body must occur most days to the point of discomfort for muscle to be maintained and to encourage burning fat instead of muscle for energy and recovery.

In total, week 1 has been a successful endeavor.  It is tragic to not experience any lasting reversals of my condition, but at least this routine has offered structure and pride in my efforts.  Further, it may be the case that congestive heart failure can reverse given consistent adherence to a healthier routine and enough improvement in other health markers such as reduced bodyweight, proper nutrient intake, and maintenance of a higher than normal level of fitness.  I will not be discouraged this next week or others to follow.  Hope will provide.

Update: ketosis is bullshit compared to plant based nutrition.  See Dr. Greger's Daily Dozen for empirically validated dietary advice for disease prevention.