Keto diet - anyone else?
Discussion
Settled in nice now to my "keto all day, carbs for bed" routine.
Moderate protein, high fat, V low carb all day then either brown rice/sweet pot with my evening meal and then oats and blue berries or banana (and casein) for pudding. Sends me to sleep nice and means I am keto all day and yet have good energy levels for exercise the following day.
Feel like I could truly do it forever - pure Keto I found a little hardcore for long term and it screwed with my more endurance based exercise.
Moderate protein, high fat, V low carb all day then either brown rice/sweet pot with my evening meal and then oats and blue berries or banana (and casein) for pudding. Sends me to sleep nice and means I am keto all day and yet have good energy levels for exercise the following day.
Feel like I could truly do it forever - pure Keto I found a little hardcore for long term and it screwed with my more endurance based exercise.
grumbledoak said:
flight147z said:
I went on a mission to lose 5kg/80kg over the last 4 weeks, starting with a few days on the keto diet
Ended up losing 7kg, 2kg of which was lost in the first week where I was doing keto.
After that I moved onto monitoring calories in without avoiding carbs (but still tried to avoid sugar)
I cycled ~120 miles the week I was on the keto diet and it destroyed me. It's an effective diet but made me feel pretty rough! Felt starving for most of the day and extremely weak when I was on the bike
Interesting to see how people get on with it long term
You didn't "do keto" for a few days. You won't have even begun to change fuel. No wonder you felt sEnded up losing 7kg, 2kg of which was lost in the first week where I was doing keto.
After that I moved onto monitoring calories in without avoiding carbs (but still tried to avoid sugar)
I cycled ~120 miles the week I was on the keto diet and it destroyed me. It's an effective diet but made me feel pretty rough! Felt starving for most of the day and extremely weak when I was on the bike
Interesting to see how people get on with it long term
t on the bike!Edited by flight147z on Tuesday 20th August 10:11
grumbledoak said:
flight147z said:
I went on a mission to lose 5kg/80kg over the last 4 weeks, starting with a few days on the keto diet
Ended up losing 7kg, 2kg of which was lost in the first week where I was doing keto.
After that I moved onto monitoring calories in without avoiding carbs (but still tried to avoid sugar)
I cycled ~120 miles the week I was on the keto diet and it destroyed me. It's an effective diet but made me feel pretty rough! Felt starving for most of the day and extremely weak when I was on the bike
Interesting to see how people get on with it long term
You didn't "do keto" for a few days. You won't have even begun to change fuel. No wonder you felt sEnded up losing 7kg, 2kg of which was lost in the first week where I was doing keto.
After that I moved onto monitoring calories in without avoiding carbs (but still tried to avoid sugar)
I cycled ~120 miles the week I was on the keto diet and it destroyed me. It's an effective diet but made me feel pretty rough! Felt starving for most of the day and extremely weak when I was on the bike
Interesting to see how people get on with it long term
t on the bike!Edited by flight147z on Tuesday 20th August 10:12
flight147z said:
grumbledoak said:
flight147z said:
I went on a mission to lose 5kg/80kg over the last 4 weeks, starting with a few days on the keto diet
Ended up losing 7kg, 2kg of which was lost in the first week where I was doing keto.
After that I moved onto monitoring calories in without avoiding carbs (but still tried to avoid sugar)
I cycled ~120 miles the week I was on the keto diet and it destroyed me. It's an effective diet but made me feel pretty rough! Felt starving for most of the day and extremely weak when I was on the bike
Interesting to see how people get on with it long term
You didn't "do keto" for a few days. You won't have even begun to change fuel. No wonder you felt sEnded up losing 7kg, 2kg of which was lost in the first week where I was doing keto.
After that I moved onto monitoring calories in without avoiding carbs (but still tried to avoid sugar)
I cycled ~120 miles the week I was on the keto diet and it destroyed me. It's an effective diet but made me feel pretty rough! Felt starving for most of the day and extremely weak when I was on the bike
Interesting to see how people get on with it long term
t on the bike!Doing keto just for a few days is going to be ineffective unless you're already a metabolic gold medalist with the flexibility to seamlessly switch between ketosis & glycolysis as equally-optimised energy pathways. Most people don't fit into that category. Keto ideally needs to be a long term lifestyle choice. Or at least seasonal between winter and summer if you're into the whole ancestral thing. It's almost entirely pointless attempting to judge ketogenic performance after trying it out for less than a week.
That said, it is generally accepted that it suits endurance rather than explosive exercise, but even that doesn't always seem to be true in everyone. It probably depends largely on the rate at which your body is able to oxidise body fat and burn it as fuel, as glucose burns fast and dirty in comparison.
That said, it is generally accepted that it suits endurance rather than explosive exercise, but even that doesn't always seem to be true in everyone. It probably depends largely on the rate at which your body is able to oxidise body fat and burn it as fuel, as glucose burns fast and dirty in comparison.
Part experiment part curiosity I've been on a Kete diet for the past 2 and a bit weeks. I'm going to give it at least a month to see if there are any long term benefits for following a keto lifestyle for me.
I retired from playing first team rugby the end of last season so I've decided to take up fell running to give me some training focus and entered a couple of events. I'll never be built like a fell runner but dropping some weight will make the change of sport easier, also listening to some podcasts reading some articles where keto is suited to endurance sports.
I'm two and a half weeks in. Week one I tried to keep calories high to help with the transition and kept exercise to walks. I'm a bugger for eating crisps and one kit kat can turn in to 3 or 4 so taking the crap totally out of the equation seems to work for me.
Week two started getting back to normal exercise, some runs and weights. Running felt strange, very low on energy for the first 5 minutes then fine after that. I'm coupling this with intermittent fasting through the week, never hungry for breakfast so IF suits me. Not really had any cravings or felt massively hungry in week 2 and finding I feel full quicker when I do eat.
This week I've been feeling tired in the evening and a much shorter fuse than normal, but we have a 3 month old which will be factoring into that.
Meals haven't been too difficult, just need extra planning so there is something I can have that isn't too much trouble to make the same for the rest of the family with some tweaks e.g. Fish pie I just hive my portion off and top with cheese when the Mrs and my daughter have it topped with mash or cous cous, they'll have spaghetti or carbonara and I'll have the same but with spiralled courgette. Reading labels is important, I've been having Billtong as a crisp replacement snack, picked up a bag of Waygu Billtong and it's full of sugar unlike the usual stuff. Average carb intake since I've started is 18g per day.
Not got a hugely sweet tooth, I've had some dark chocolate and normally will have some raspberries and strawberries with double cream. Made some brownies but they weren't great. Bought some Natural Erythritol to sub sugar in recipes and also some almond flour. I'm less arsed about drink the older I get so not really missing a beer. If my fit bit is to believed my resting heart rate has increased by 10 bpm since I started keto.
Stats so far
6'3" starting weight 16st 10lbs 28% body fat
today 16st 4lbs 26% body fat
I retired from playing first team rugby the end of last season so I've decided to take up fell running to give me some training focus and entered a couple of events. I'll never be built like a fell runner but dropping some weight will make the change of sport easier, also listening to some podcasts reading some articles where keto is suited to endurance sports.
I'm two and a half weeks in. Week one I tried to keep calories high to help with the transition and kept exercise to walks. I'm a bugger for eating crisps and one kit kat can turn in to 3 or 4 so taking the crap totally out of the equation seems to work for me.
Week two started getting back to normal exercise, some runs and weights. Running felt strange, very low on energy for the first 5 minutes then fine after that. I'm coupling this with intermittent fasting through the week, never hungry for breakfast so IF suits me. Not really had any cravings or felt massively hungry in week 2 and finding I feel full quicker when I do eat.
This week I've been feeling tired in the evening and a much shorter fuse than normal, but we have a 3 month old which will be factoring into that.
Meals haven't been too difficult, just need extra planning so there is something I can have that isn't too much trouble to make the same for the rest of the family with some tweaks e.g. Fish pie I just hive my portion off and top with cheese when the Mrs and my daughter have it topped with mash or cous cous, they'll have spaghetti or carbonara and I'll have the same but with spiralled courgette. Reading labels is important, I've been having Billtong as a crisp replacement snack, picked up a bag of Waygu Billtong and it's full of sugar unlike the usual stuff. Average carb intake since I've started is 18g per day.
Not got a hugely sweet tooth, I've had some dark chocolate and normally will have some raspberries and strawberries with double cream. Made some brownies but they weren't great. Bought some Natural Erythritol to sub sugar in recipes and also some almond flour. I'm less arsed about drink the older I get so not really missing a beer. If my fit bit is to believed my resting heart rate has increased by 10 bpm since I started keto.
Stats so far
6'3" starting weight 16st 10lbs 28% body fat
today 16st 4lbs 26% body fat
LordGrover said:
Two weeks is a little soon to read to much into it.
Some may take 4-6 weeks to properly adapt. It's a big change so give yourself time to adjust - just because your mind's already there doesn't mean your body's quite got the message yet.
Thanks. I see the benefit on the scales but that's not really the main driver as I know I can loose weight a number of other ways.Some may take 4-6 weeks to properly adapt. It's a big change so give yourself time to adjust - just because your mind's already there doesn't mean your body's quite got the message yet.
Once you settle in it will be interesting to see how the fell running fits. In theory you can run for hours on fat burning but you're a big lump and I suspect you will do better with a mix of fat and carbs on longer distances (i assume fell running is long distance??? like marathons, in the fells???? whatever a fell is!)
I am at a point where I could (and do) run upto an hour on a fasted state and feel fine, but anything more and I supplement with small amounts of carbs and feel even better.
I am at a point where I could (and do) run upto an hour on a fasted state and feel fine, but anything more and I supplement with small amounts of carbs and feel even better.
Tiggsy said:
Once you settle in it will be interesting to see how the fell running fits. In theory you can run for hours on fat burning but you're a big lump and I suspect you will do better with a mix of fat and carbs on longer distances (i assume fell running is long distance??? like marathons, in the fells???? whatever a fell is!)
I am at a point where I could (and do) run upto an hour on a fasted state and feel fine, but anything more and I supplement with small amounts of carbs and feel even better.
Yeah fells= hills/mountains in the Lake District. Its a 15k so I'm not expecting to get much change out of 2 hours if any. I seen information that suggests some pre and post workout carbs are effective for those following keto wihtout buggering up Ketosis. As I say it's not for health reasons I'm following it so if I feel like sI am at a point where I could (and do) run upto an hour on a fasted state and feel fine, but anything more and I supplement with small amounts of carbs and feel even better.
t I'll re address.OK - makes sense. As you know....you are HUGE to be lugging yourself up a hill, off road. Most fell runners/ultra runners/OCR racers are tiny compared to us. There is almost no advantage to size in running of that type. Anyone that says "but you have long legs" is talking nonsense. Your weight/volume as % against a regular runner is huge.....You would need 9ft legs to compete! Best example is take a 1X1X1 cube V a 2x2x2 cube. The big cube has 4 x the surface area but EIGHT times the volume. Hence why elephants have giant ears to shed heat their surface area is not enough for given their volume/weight (and they walk everywhere slow)
So....it simple terms, it's grueling on the body. My experience is that up to an hour at a steady pace I am ok.....but push it or go longer and without carbs I'm in trouble and heading for a wall.
As an example, I have a half Mar on Sunday.....I'll have my normal carb heavy (for a keto diet) meal sat night and a bowl of oats/blueberries on Sunday 3 hours before the run. I'll also take a gel for the last 30 mins (although thats more placebo). So I need carbs to operate well......BUT the cool thing about keto is that, because I train without carbs or low carb 90% of the time...those carbs KICK in like rocket fuel and small amounts go a LONG way.
I did my 50K run on oats before hand and 3 gels....and water. Others were eating brownies and granola like their life depended on it (and I expect their insulin response, etc told them it did!)
So...train keto (use carbs where you need to in training to avoid training feeling st) and then rely on carbs to give you a boost on race day.
Should add....despite carbs at tea time every day, my blood shows high ketone levels all day the next day (yet I feel great and fueled with no dip during the day)
Keep us up to date - be really interested in how it goes given you are so similar in size/sport.
So....it simple terms, it's grueling on the body. My experience is that up to an hour at a steady pace I am ok.....but push it or go longer and without carbs I'm in trouble and heading for a wall.
As an example, I have a half Mar on Sunday.....I'll have my normal carb heavy (for a keto diet) meal sat night and a bowl of oats/blueberries on Sunday 3 hours before the run. I'll also take a gel for the last 30 mins (although thats more placebo). So I need carbs to operate well......BUT the cool thing about keto is that, because I train without carbs or low carb 90% of the time...those carbs KICK in like rocket fuel and small amounts go a LONG way.
I did my 50K run on oats before hand and 3 gels....and water. Others were eating brownies and granola like their life depended on it (and I expect their insulin response, etc told them it did!)
So...train keto (use carbs where you need to in training to avoid training feeling s
t) and then rely on carbs to give you a boost on race day.Should add....despite carbs at tea time every day, my blood shows high ketone levels all day the next day (yet I feel great and fueled with no dip during the day)
Keep us up to date - be really interested in how it goes given you are so similar in size/sport.
3 and a bit weeks down of my planned 4 weeks. I've lead a pretty boring life in that time it wasn't until this weekend past that I ate out so food wasn't as much in my control. As expected it's pretty difficult to eat out on a keto diet. I settled on a smoked salmon salad, had boiled eggs avocado too and was tasty. If it weren't for that I'd have been a bit scuppered. Kids birthday party today neigh on impossible settled on a couple of hot dogs without the bun 
Not finding temptation an issue.
Back end of last week I felt noticeably really irritable, low on energy and generally pissed. I had a glass of wine Friday night and felt like garbage the next time.
I'm sticking with it, I'm not feeling some of the potential benefits as yet, extra energy, clarity of thought, suppressed appetite, I'm keeping an eye on calories still, I read some people struggle to eat on Keto. Not me. Keeping to intermittent fasting through the week, which I believe suits keto. I have dropped some weight and dropped the ste out my diet not had any sugar, crisps etc for nearly a month.
Not finding temptation an issue.Back end of last week I felt noticeably really irritable, low on energy and generally pissed. I had a glass of wine Friday night and felt like garbage the next time.
I'm sticking with it, I'm not feeling some of the potential benefits as yet, extra energy, clarity of thought, suppressed appetite, I'm keeping an eye on calories still, I read some people struggle to eat on Keto. Not me. Keeping to intermittent fasting through the week, which I believe suits keto. I have dropped some weight and dropped the s
te out my diet not had any sugar, crisps etc for nearly a month.I’m also a week in and it’s going well, went to the beach and just had beer battered fish which I worked out to be about 12g which wasn’t too bad.
No flu yet and scales say 6lbs down
One thing, I’ve also started the gym just before I changed to keto, and once i started keto I’ve found cardio to be much harder, is this lack of carbs or just me being rubbish at cardio?
No flu yet and scales say 6lbs down
One thing, I’ve also started the gym just before I changed to keto, and once i started keto I’ve found cardio to be much harder, is this lack of carbs or just me being rubbish at cardio?
Nickbrapp said:
I’m also a week in and it’s going well, went to the beach and just had beer battered fish which I worked out to be about 12g which wasn’t too bad.
No flu yet and scales say 6lbs down
One thing, I’ve also started the gym just before I changed to keto, and once i started keto I’ve found cardio to be much harder, is this lack of carbs or just me being rubbish at cardio?
I think your estimate of 12g carbs for battered fish is going to be way under, but it's done now.No flu yet and scales say 6lbs down
One thing, I’ve also started the gym just before I changed to keto, and once i started keto I’ve found cardio to be much harder, is this lack of carbs or just me being rubbish at cardio?
At one week in you will still be sugar fueled but you have no sugar. Just battered fish. You can expect to feel a bit short of energy. And you've just started the gym, somehow expecting to be already fit.
grumbledoak said:
I think your estimate of 12g carbs for battered fish is going to be way under, but it's done now.
At one week in you will still be sugar fueled but you have no sugar. Just battered fish. You can expect to feel a bit short of energy. And you've just started the gym, somehow expecting to be already fit.
The fish was a one off as we are out and about, not a regular thing, tracked using a carb manager app, At one week in you will still be sugar fueled but you have no sugar. Just battered fish. You can expect to feel a bit short of energy. And you've just started the gym, somehow expecting to be already fit.
The gym, I am not expecting to be fit as soon as I go, what I was saying, was is there a link between the low carbs and me finding the same cardio I did before starting keto and then after, why was it so much harder after?
Nickbrapp said:
grumbledoak said:
I think your estimate of 12g carbs for battered fish is going to be way under, but it's done now.
At one week in you will still be sugar fueled but you have no sugar. Just battered fish. You can expect to feel a bit short of energy. And you've just started the gym, somehow expecting to be already fit.
The fish was a one off as we are out and about, not a regular thing, tracked using a carb manager app, At one week in you will still be sugar fueled but you have no sugar. Just battered fish. You can expect to feel a bit short of energy. And you've just started the gym, somehow expecting to be already fit.
The gym, I am not expecting to be fit as soon as I go, what I was saying, was is there a link between the low carbs and me finding the same cardio I did before starting keto and then after, why was it so much harder after?
Gassing Station | Health Matters | Top of Page | What's New | My Stuff