Keto diet - anyone else?
Discussion
OFORBES said:
LordGrover said:
Christ!
Couldn't stand to watch that annoying t
t. For all I know it may be great info, but bloody hell.
For those of a more subtle disposition, try Dr Stephen Phinney: YouTube.
Thank you. I'll take a look...Couldn't stand to watch that annoying t
t. For all I know it may be great info, but bloody hell.For those of a more subtle disposition, try Dr Stephen Phinney: YouTube.
I did find that whilst my endurance was better in ketosis, explosive performance was less. A carb-based diet being better for things like rowing, squats, leg press etc.
I did also used to find that, long-term, the lack of subcutaneous facial fat (or possibly hydration thereof) made me look haggard and despite having low body fat I didn't look that well defined. But a couple of days back on the carbs and all of a sudden I looked both healthier and more toned as glycogen stores replenished.
Does anyone struggle with "carb creep". I'm trying to be careful but often when cooking I'm adding 1g here and there to a recipe for various reasons and I'm slightly concerned about it.
Examples include thinking sauces or chucking a stock cube or some Worcestershire sauce in a dish that is a bit lacking.
Examples include thinking sauces or chucking a stock cube or some Worcestershire sauce in a dish that is a bit lacking.
OFORBES said:
Well the weight has finally started dropping.
Pleased that I have lost 3.1kg and that I am feeling absolutely fine, in fact I am feeling great!
Thank you for all your advice and help.
First couple of weeks is water loss which accounts for the rather big drops in weight. Once you get into ketosis you'll struggle to lose more than 2 kg a week unless you're doing a ton of cardio exercise to burn it all off.Pleased that I have lost 3.1kg and that I am feeling absolutely fine, in fact I am feeling great!
Thank you for all your advice and help.
Lemming Train said:
OFORBES said:
Well the weight has finally started dropping.
Pleased that I have lost 3.1kg and that I am feeling absolutely fine, in fact I am feeling great!
Thank you for all your advice and help.
First couple of weeks is water loss which accounts for the rather big drops in weight. Once you get into ketosis you'll struggle to lose more than 2 kg a week unless you're doing a ton of cardio exercise to burn it all off.Pleased that I have lost 3.1kg and that I am feeling absolutely fine, in fact I am feeling great!
Thank you for all your advice and help.
OFORBES said:
Ill be happy to drop 2kg a week. Whether water, or fat, I am just happy that I feel better.
Yes. Despite all the scaremongering from health 'experts' claiming that keto diets will see you dead within a year, most people that do them report feeling MUCH better in themselves and much more energetic. Certainly does for me anyway. Carb-y foods make me feel tired and lethargic all the time with little interest in wanting to do stuff.OFORBES said:
Ill be happy to drop 2kg a week. Whether water, or fat, I am just happy that I feel better.
You won't lose 2kg per week, nor should you try. You'd be losing about a stone every 3 weeks.1.5- 2lbs a week is good going and sustainable. That's under 1kg.
As mentioned previously, you'll shed a lot of water weight after about day 4. Then progress slows.
Anyone else testing blood ketones? I have gone through the year urine strips and breath monitor (wildly inconsistent results) so now have a blood meter arriving today. Curious when people test, if running IF?
Was thinking around 10am daily, 3/4 through the 16 hours, long after the dawning effect.
Was thinking around 10am daily, 3/4 through the 16 hours, long after the dawning effect.
Yes I test for ketones from time to time with a blood meter. Started off once weekly but now probably once a month just to keep my toe in the water.
Ketone readings most recently have all been around 3.5mmol/L. You don’t really want readings much higher than that for sustained periods.
Ketone readings most recently have all been around 3.5mmol/L. You don’t really want readings much higher than that for sustained periods.
Interestingly, over 4 tests the last 2 days - always get 0.6
Seems low despite never going over 20g net carbs (which is not much for me at 6ft6 210lbs and lifting every day.
I guess in keto is in keto - but interesting all the same.
My 15 year old got 1.1 despite eating a bagel and rice - prob about 45g carbs if not more (joys of being testosterone filled 6ft 4 lump that works out a lot???)
Seems low despite never going over 20g net carbs (which is not much for me at 6ft6 210lbs and lifting every day.
I guess in keto is in keto - but interesting all the same.
My 15 year old got 1.1 despite eating a bagel and rice - prob about 45g carbs if not more (joys of being testosterone filled 6ft 4 lump that works out a lot???)
It’s not just carbs. Protein will also contribute to glucose load depending on how much you eat and how much you use. If you’re eating a lot of meat then the glucose will likely limit ketone production. Not that you should necessarily care. Depends on your goals.
0.6 is ok and indicates some level of metabolic flexibility.
ETA: Also it’s worth remembering that ketone bodies in the blood are those which are unused. It could be that you’re just extraordinarily good at burning them, and aren’t producing much more than you need. It’s no different to glucose in that respect. Blood glucose concentration is that which is currently not being used by the body’s cells. The difference is that unused glucose gets reconstructed into stored body fat via de novo lipogenesis, where’s excess ketones just get excreted in the urine. Ketosis isn’t about chasing the numbers, it’s abiut efficiently oxidising fat and using the resultant beta hydroxybutyrate ketone body as fuel in lieu of glucose. Metabolic flexibility is being able to efficiently use both.
To get a truer picture of what’s going on you would need to also measure glucose and correlate with ketones to understand what’s happening with your insulin, but I do not recommend going down that road unless you’re diabetic or fear that you might be.
0.6 is ok and indicates some level of metabolic flexibility.
ETA: Also it’s worth remembering that ketone bodies in the blood are those which are unused. It could be that you’re just extraordinarily good at burning them, and aren’t producing much more than you need. It’s no different to glucose in that respect. Blood glucose concentration is that which is currently not being used by the body’s cells. The difference is that unused glucose gets reconstructed into stored body fat via de novo lipogenesis, where’s excess ketones just get excreted in the urine. Ketosis isn’t about chasing the numbers, it’s abiut efficiently oxidising fat and using the resultant beta hydroxybutyrate ketone body as fuel in lieu of glucose. Metabolic flexibility is being able to efficiently use both.
To get a truer picture of what’s going on you would need to also measure glucose and correlate with ketones to understand what’s happening with your insulin, but I do not recommend going down that road unless you’re diabetic or fear that you might be.
Edited by Kenny Powers on Friday 18th January 14:11
Its a good point - as I'm cutting I'm aiming for around 170-200g of protein a day (again - I'm 6ft6 210lbs and proba bout 17% BF)
I'd rather guard against muscle loss with the high protein than chase higher blood results.
At the end of the day, I feel great every day and will have abs by spring so not too fussed on the blood! Feel better at 45 than I did at 35!
I'd rather guard against muscle loss with the high protein than chase higher blood results.
At the end of the day, I feel great every day and will have abs by spring so not too fussed on the blood! Feel better at 45 than I did at 35!
Jesus. There’s your answer. Unless you’re a major body builder then I imagine a good portion of that protein is going unused. Some will doubtless be excreted by the kidneys, but the rest must be reconstructed into glucose so that it may either be burned as fuel or converted into fat. This is going to require an insulin response that will limit or temporarily halt the oxidising of stored fat. Additionally, hard anaerobic exercise in itself results in elevated glucose.
Again you might not care depending on your goals. There’s no reason why a metabolically healthy person needs to necessarily chase after ketone numbers. More important is how you look and feel
Again you might not care depending on your goals. There’s no reason why a metabolically healthy person needs to necessarily chase after ketone numbers. More important is how you look and feel
Edited by Kenny Powers on Friday 18th January 15:32
Tiggsy said:
Its a good point - as I'm cutting I'm aiming for around 170-200g of protein a day (again - I'm 6ft6 210lbs and proba bout 17% BF)
I'd rather guard against muscle loss with the high protein than chase higher blood results.
At the end of the day, I feel great every day and will have abs by spring so not too fussed on the blood! Feel better at 45 than I did at 35!
15 stone at your height sounds great. You at your target now?I'd rather guard against muscle loss with the high protein than chase higher blood results.
At the end of the day, I feel great every day and will have abs by spring so not too fussed on the blood! Feel better at 45 than I did at 35!
Two weeks in to my second stint at keto and I've lost 3kg (nearly half a stone) which I'm pleased with. Last year I started at 18st 12lbs and got down to 16st bang on by September, then had an enjoyable Christmas and put some weight on!
I'm at 110kg (17st 3lbs) as of yesterday.
More noticeable this time around is keto flu. I've been quite irritable and suffered from some muscle cramps in strange places. Feels like it's tapering off now though.
Should be an interesting year. I don't want to get as 'skinny' as last year so I'm going to look at a 5x5 programme to try and get some definition, as well as continuing to run 15km a week if possible!
I'm at 110kg (17st 3lbs) as of yesterday.
More noticeable this time around is keto flu. I've been quite irritable and suffered from some muscle cramps in strange places. Feels like it's tapering off now though.
Should be an interesting year. I don't want to get as 'skinny' as last year so I'm going to look at a 5x5 programme to try and get some definition, as well as continuing to run 15km a week if possible!
I finally realised, this xmas just gone, that the secret is to just not go so far backwards at holidays, etc!!
The pain of shifting the weight is far worse than the pleasure of eating it. I drop 2lbs over xmas! Still ate a LOT of great food and was always full, I just up'd my running a bit and stuck to the basics no simple sugar EVER, no bread, pasta, rice potatoes EVER. No vegetables from below the ground EVER .
Was knocking back fat bombs and cheese all day long though!
The pain of shifting the weight is far worse than the pleasure of eating it. I drop 2lbs over xmas! Still ate a LOT of great food and was always full, I just up'd my running a bit and stuck to the basics no simple sugar EVER, no bread, pasta, rice potatoes EVER. No vegetables from below the ground EVER .
Was knocking back fat bombs and cheese all day long though!
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