Keto diet - anyone else?

[TartanPaint]

Halb said:

A while back when I was looking at keto, I found the blog of a cyclist who can take huge amounts of carbs in, but stays in keto because his output is equally huge.

That just makes no sense at all. You can't take in lots of carbs and be in ketosis. The two are mutually exclusive. Your body will always burn the carbs, or what's the point of consuming them? If you're burning carbs that is the exact opposite of ketosis.

[Shinobi]

TartanPaint said:

Halb said:

A while back when I was looking at keto, I found the blog of a cyclist who can take huge amounts of carbs in, but stays in keto because his output is equally huge.

That just makes no sense at all. You can't take in lots of carbs and be in ketosis. The two are mutually exclusive. Your body will always burn the carbs, or what's the point of consuming them? If you're burning carbs that is the exact opposite of ketosis.

Makes sense to me, last year I did a 200 mile ride over two days. Stuffed my face before and during with carbs but was still in the day afterwards. Surprised me but total calories burned was much higher then in so easily burned through the carbs

Edit: I misread the op. Yes Halb, quite right he would have come out of ketosis for the ride. I imagine the blogger like myself meant that he got back into a ketogenic state without having to go through the Keto flu. Just my take on it.

Edited by Shinobi on Wednesday 14th March 19:58

[TartanPaint]

Well, that's a different matter. I would agree that this rapid transition between burning sugar and burning body fat is entirely possible. I do it, and I don't suffer much flu these days as long as I manage the hydration and salts well.

[Kenny Powers]

So I got a proper ketone meter. Being diabetic I prick for glucose 8-10 times per day anyway, so once more each morning to test for ketones won’t hurt First reading was 2.0 which I gather is fairly decent?

Also thanks for the heads-up and information regarding the smoothies. They’re a fantastic way to slurp down gallons of beautiful clean energy

[NoVetec]

Thought I'd give this a whirl again. Tried it a few years ago with mixed success. I say mixed but really I mean I gave up.

Started on Tuesday, think I may have eaten too much protein, possibly on the Wednesday too. Yesterday I felt like crap but today I'm feeling more energy, less brain fog and have a slightly metallic taste in my dry mouth. So I assume I'm in ketosis going from what I've read.

Going to attempt some early morning pre-breakfast cardio tomorrow.

[Kenny Powers]

Telltale sign for me when I was first unknowingly flirting with ketosis was that my pee smelt funny

[Halb]

Shinobi said:

Makes sense to me, last year I did a 200 mile ride over two days. Stuffed my face before and during with carbs but was still in the day afterwards. Surprised me but total calories burned was much higher then in so easily burned through the carbs

Edit: I misread the op. Yes Halb, quite right he would have come out of ketosis for the ride. I imagine the blogger like myself meant that he got back into a ketogenic state without having to go through the Keto flu. Just my take on it.

Edited by Shinobi on Wednesday 14th March 19:58

Can't say.
I have posted thelink to the guy a few times, but it was a few years ago. He had logs and blood work going back a fair bit.
edit
found this post from three years ago from the eliminating sugar thread

Halb said:

brianthemagical said:

Does anybody have experience of eliminating sugar while undertaking serious endurance training?
I'm currently doing in the region of 12,000-13,000 cals of cycling per week, which is pretty much the same as my weekly BMR. I rely heavily on energy gels, drinks and bars to get enough calories while training.
Is it likely that due to the instant energy use (i.e. I'm always in a state of minor glycogen depletion), I should be ok consuming sugar while training? How will consuming energy products affect my 'craving/addiction' to sugar.
Thanks

You should be OK. I posted a link from a blog of a fella who kept records of his intake, blood levels, calories expenditure on here. He was a cyclist and still maintained a level of ketosis even though he was consuming sugar/carbs.
If you look you'll find it.

Edited by Halb on Friday 16th March 16:28

[NoVetec]

Kenny Powers said:

Telltale sign for me when I was first unknowingly flirting with ketosis was that my pee smelt funny

I'll bear that in mind! Can't be as pungent as asparagus piss?

Almost capitulated earlier in the shop. Was ogling the choux buns, multi-packs of Wispas and Ginsters.

Decided to take a chance on a sugar-free Monster. It seems it varies per person whether sweeteners kick you out of ketosis.

I've been having double cream coffee and black tea for breakfast and lunch respectively. If I'm one of the unlucky ones who can't metabolic-ly hack sweeteners I'll have to re-think my dinner drink. Been having low sugar squash (<0.5g per serving) plus whatever artificial sugar added.

[Halb]

NoVetec said:

I'll bear that in mind! Can't be as pungent as asparagus piss?

Or protein sweat.

[Kenny Powers]

It’s difficult to overstate just how awesome I feel when fully keto adapted. Boundless energy from dusk til dawn. Never hungry, never bloated, just beautiful clean fuel all day long.

I woke up this morning, had a coffee with lashings of double cream. A glass of half coconut milk, half double cream and the juice of a whole lime. This gave me enough energy for a hike in the hills and I’m still not hungry. In fact what can I do today that involves moving??

Amazing

[Seek]

Just wondering how others are fairing with cardio excercise during ketosis.

I cycle quite a bit and on the regular 1-2 hour laps I'm now 10-20% slower.
Don't normally bring food/carbs so that's a moot point.

It doesn't seem like the energy level tails off - it's just not there from the start.
It feels like moving in treacle - being passed by cyclists that I should be able to match.

Not getting the boundless energy Kenny is mentioning

[Shinobi]

Seek said:

Just wondering how others are fairing with cardio excercise during ketosis.

I cycle quite a bit and on the regular 1-2 hour laps I'm now 10-20% slower.
Don't normally bring food/carbs so that's a moot point.

It doesn't seem like the energy level tails off - it's just not there from the start.
It feels like moving in treacle - being passed by cyclists that I should be able to match.

Not getting the boundless energy Kenny is mentioning

How long have you been fat adapted for? The body gets better over time using fat.

I do a lot of cycling on Keto and love it. Much nice than getting tired and needing sugar or a banana.

[DuncanM]

Seek said:

Just wondering how others are fairing with cardio excercise during ketosis.

I cycle quite a bit and on the regular 1-2 hour laps I'm now 10-20% slower.
Don't normally bring food/carbs so that's a moot point.

It doesn't seem like the energy level tails off - it's just not there from the start.
It feels like moving in treacle - being passed by cyclists that I should be able to match.

Not getting the boundless energy Kenny is mentioning

Try a less horrific diet - HCLF Vegan/Veg or low meat. Basically, something that doesn't mean depriving your body of Carbohydrates.

[Taita]

OK so I'm thinking of giving it a shot.

Googling diet plans results in lots of fancy recipes or ones that need a huge variety of ingredients. I think I'd be bankrupt by week 2 (assuming I could even find half of it!)

Is there anything the matter with:

Breakfast:
Three pieces of smoked bacon
Three scrambled eggs
Large tumbler of water.

Lunch:
Chicken breast pan fried in some fry light coconut spray. Or Thighs roasted the night before.
Boiled or microwaved broccoli
Handful of almonds or any other recommended nut.

Tea:
Same as lunch, maybe a salmon fillet instead or a steak.
Broccoli, spinach and kale.

I'm an absolute brew fiend so will change to decaff coffee with some double cream?

Plus sprinkling salt on each meal to prevent sodium deficit. Vitamin tablet each day too.

Keen and enthusiastic but can't be arsed with super fancy food

Works?

Edited by Taita on Sunday 18th March 22:03

[torqueofthedevil]

At first I thought it’d be dificult because I’m used to a more varied diet. In reality the keto diet is quite rigid and plain, so get used to meals with eggs, avocado, spinach, meat and cheese! But I’d agree with the earlier post - I have some eggs in the morning and walk all day, train at the gym and don’t feel like eating till about 6pm

[grumbledoak]

Taita said:

Works?

Yes. Sounds about right.

Apart from the "fry light coconut spray". What even is that? Try butter.

And why the decaf?

[Seek]

Shinobi said:

How long have you been fat adapted for? The body gets better over time using fat.

I do a lot of cycling on Keto and love it. Much nice than getting tired and needing sugar or a banana.

Fat adapted for around 2 months now.

For various reasons I haven't done much cycling during that period.
Do I understand correctly the body needs to adapt specifically to fat burning for sports?

Agree on Keto being more stable - no craving etc.

[TartanPaint]

I run and cycle on keto, although admittedly not any distances or times worth bragging about. Just for fresh air and exercise, not seriously.

I love doing it on keto. All I take with me is water, and running out of energy is never a consideration. Recovery times are also much, much quicker.

I also run/cycle when not in ketosis and it's far less enjoyable, because energy and tiredness definitely come into play as well as my usual muscle/cardio weaknesses.

Another major factor for me is that I find that with keto I have more energy and motivation to get out the door in the first place. It's so much easier to go for a run when you're not tired before you start.

[TartanPaint]

Taita said:

Works?

Edited by Taita on Sunday 18th March 22:03

Sure, but as above, ditch the spray. Yuk.

And breakfast is not compulsory. If you're not hungry, wait for lunch, even if you have a bigger lunch.

I find I really just don't want to eat until lunchtime, and keto LOVES being combined with intermittent fasting (IF).

Remember, fat isn't a target. Protien is, so eat OVER your protein allowance, not under. And don't feel you need to hit your fat goals. Just eat fat to control hunger. If you're not hungry, don't try to eat it anyway.

Edited by TartanPaint on Monday 19th March 08:49

[Taita]

Thanks for the pointers, I'll switch to butter today!

Is everyone using MFP free to track their fat and protein goals?

3 scrambled eggs 3 bacon, coffee with tiny bit of milk for breakfast. I'm still hungry in the morning but think that may decrease as I get into it?

Off to supermarket in an hour to stock up.