Moving from "low carb" to Keto - questions
Phrick
Posts: 2,765 Member
Good morning folks! My husband and I have been eating low carb (defined as under 100g total carbs for him; I have been trying to stick to less than 50g total / 35g net) but I'm interested in moving to keto-level, as I have decided that I'm going to run a half-marathon later this year and I want to be fully fat adapted by then so I don't have to be sucking down gu's or other carb fuel. Now, granted, the race I picked is not until December 18 LOL, so I have plenty of time, I just want to get my ducks in a row and be kind of and "old hand" at it well in advance.
I don't track here, I switched to My Net Dairy out of utter frustration with MFP almost 10 months ago but I just pulled up my last month's report and including all the splurge days my averages over the last 30 days were as follows:
1672 calories/day, macro breakdown 62% F / 16% C / 21% P (or on average, 120g fat, 70g total carbs,(45 net) and 93g protein) <-- I was sick with several sub-1000 calorie days during the past month though usually my calorie goal is 2175 as I'm quite active and more or less trying to maintain (which hasn't happened this month I lost a bit but I rather expected that)...If a few odd pounds still fell off it wouldn't be the end of the world but I am at a healthy, comfortable weight and I think if I lost more than 5-7 more pounds I'd look sick and kind of gross.
Any guesses, based on that as my starting point, how long it might take to reach ketosis if I really buckle down and stop snitching cookie dough balls from the freezer (haha)?
I just got a bicycle, and I have a gym membership and plans to begin cross-training ASAP but due to arthritis concerns I want to wait until I can speak with the trainer at the gym and get a plan, then take his plan for approval to my doctor (his bach was in exercise physiology so I have a bit more confidence in his judgment on that front than in most other docs - unfortunately he is on vacation this week haha). Last thing I want or need is a flare or injury taking me out of my race so I definitely want him in on the plan.
Thoughts?
I don't track here, I switched to My Net Dairy out of utter frustration with MFP almost 10 months ago but I just pulled up my last month's report and including all the splurge days my averages over the last 30 days were as follows:
1672 calories/day, macro breakdown 62% F / 16% C / 21% P (or on average, 120g fat, 70g total carbs,(45 net) and 93g protein) <-- I was sick with several sub-1000 calorie days during the past month though usually my calorie goal is 2175 as I'm quite active and more or less trying to maintain (which hasn't happened this month I lost a bit but I rather expected that)...If a few odd pounds still fell off it wouldn't be the end of the world but I am at a healthy, comfortable weight and I think if I lost more than 5-7 more pounds I'd look sick and kind of gross.
Any guesses, based on that as my starting point, how long it might take to reach ketosis if I really buckle down and stop snitching cookie dough balls from the freezer (haha)?
I just got a bicycle, and I have a gym membership and plans to begin cross-training ASAP but due to arthritis concerns I want to wait until I can speak with the trainer at the gym and get a plan, then take his plan for approval to my doctor (his bach was in exercise physiology so I have a bit more confidence in his judgment on that front than in most other docs - unfortunately he is on vacation this week haha). Last thing I want or need is a flare or injury taking me out of my race so I definitely want him in on the plan.
Thoughts?
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Replies
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I'm not the most experienced here but with your activity level I'd say you could be in ketosis within a day or two. As for how long it takes to get fat adapted I'll leave that for the experts! Good luck with your marathon training!0
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Did you see the recent Volek study on low-carb athletes?
http://community.myfitnesspal.com/en/discussion/10338195/want-to-be-a-fat-burner-exercise
Average carb intake was 80g.
At your current level, if you exercise at all, you are keto. Get yourself some ketostix for a cheap thrill.
The recommendation for lower carb levels is sort of a fool-proof accelerated path to bathing your brain in ketones, even for the sedentary. Go there if you want to, but there's no need to.0 -
I agree with @wabmester , you are probably already in ketosis. We only need 100-140g of carbs per day so many low carbers are in mild ketosis. As I understand it, ketosis is a spectrum and it seems we call it "being in ketosis" when we are eating under half of our body's glucose needs.
Fat adaption seems to take weeks to months. There is more on that in the study linked by wab.
Just watch your sodium levels as you drop carbs further. Many of us find that as we drop carbs our sodium intake needs to go up, usually to 3000-5000mg per day. Magnesium and potassium needs often increase too.
Good luck.
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As I understand it, ketosis is a spectrum and it seems we call it "being in ketosis" when we are eating under half of our body's glucose needs.
Personally, I think the cut-off is arbitrary, but Phinney and Volek say blood ketones >= 0.5mmol/l is the start of the "zone."
They say they base that on an old study by Cahill on starvation. I looked at the study, but I couldn't see anything that justified that particular threshold. Still, the main justification for higher levels is to maximize brain utilization of ketones. It probably doesn't help much for fat-adaptation of muscles, but it should minimize oxidative stress in the brain, which is probably a good thing.
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As I understand it, ketosis is a spectrum and it seems we call it "being in ketosis" when we are eating under half of our body's glucose needs.
Personally, I think the cut-off is arbitrary, but Phinney and Volek say blood ketones >= 0.5mmol/l is the start of the "zone."
They say they base that on an old study by Cahill on starvation. I looked at the study, but I couldn't see anything that justified that particular threshold. Still, the main justification for higher levels is to maximize brain utilization of ketones. It probably doesn't help much for fat-adaptation of muscles, but it should minimize oxidative stress in the brain, which is probably a good thing.
LOL For sure.0 -
thanks guys, I really appreciate the feedback! I will def. be taking a look at that link, @wabmester ! I have some Ketostix actually and will put them to use 0
