Daily carb goal

Elise4270

BACKGROUND
Today marks one week since I decided to do a deliberate carb diet.

The goal is to stay in fat burning mode for most of the day, eating only as many carbs that I'll burn that day- or close to it.

I've found that I seem to be able to eat a larger number of carbs than I ever thought, and still drop back in to fat burning mode (pee stick keto test-right?).

I need to go back and look at the weekly average, guessing my daily average is close to 100g/day (actual is 130g/day). I have a few carbs early in the day then eat most of my carbs in the evening, and by morning the indicator stick is light purple again. I get 1-3 hours of deliberate walking 5+ days a week.

QUESTION
Isn't 100g carbs rather high? Or likely normal with mild exercise.
Anyone have similar observations?
If anything, What does this say about my metabolism?
Will this effect my ability to store glycogen.
Pros cons to adjusting this goal?

I'm up about a pound this last week. But it could be water, salt, hormones, or muscle. I'm not seeing a fat gain in the mirror, or with the side pinch. Quite the opposite.

The only experience with low carb/keto I have is with the Atkins diet 19 years ago.

Thanks.

grafixfrh

100g of carbs is way to high to maintain ketosis for a normal person even powerlifters only carb up those amounts preworkouts I cannot imagine you are in a state of ketosis eating 100 carbs a day. I do not know what diet or lifestyle you are following or getting your diet and macros from, but it is definitely not a Ketogenic diet. You might want to read more of the forums for beginners threads or ask others there are a ton of informative materials to learn from and find a Keto macro calculator and create your first macro it will guide you then you can adjust it as your diet and body progress. The Keto diet is high fat, moderate protein and low carb (I say very low carb). Keto diets range from 50g of carbs to as close to 0 as you can get. The high end of 50 carbs should only be used by those who are either carb uppers for limited time like lifters, people needing a slower entrance into Keto adaptation generally due to health concerns, or actual Keto adapted persons who's system can now regulate the infuse of carbs properly and maintain Keto adaptation. Ketosis is not and should not be the deciding factor to look at as the overall goal should be to become Keto adapted and things such as weight loss will happen naturally during and after this transition. I and many others in the forums would be happy to help you anyway we can. Keto on!!!

Elise4270

grafixfrh wrote: »

100g of carbs is way to high to maintain ketosis for a normal person even powerlifters only carb up those amounts preworkouts I cannot imagine you are in a state of ketosis eating 100 carbs a day. I do not know what diet or lifestyle you are following or getting your diet and macros from, but it is definitely not a Ketogenic diet.

So the pee stick, being purple isn't an indication of ketosis?

Normal indicates a statistical range. So there must be outlier?

I feel I am counting accurately. My diary is open. Everything but water gets logged.


Edit. Thanks for you help. i don't want to do a keto diet. I want to just barely fuel the carb use to keep me on the cusp of fat burning. I'm 125 pounds. I don't feel I need to be agressive in the low carb. I just want to be deliberate about it. Keeping carb low throughout the day has helped with cravings. Evening I can give in and feel I've had a treat and don't continue to snack all evening.

I like to run. I'm getting back to a running/walking schedule after 4.5 months recovering from surgery. I'm in the range of 7 hours a week of deliberate walking/activity. A carb allowance is going to be essential. But I also need to teach my body to burn fat, which is why I'm hanging on the cusp of either or.

lsz06773

Ketosis is normal overnight. Your body will have broken down all of the carbs you consumed and will be sustaining your body on fat stores. That happens to almost everyone.

I low carb for health/medical reasons. I have type 1 diabetes. I keep my carbs at or below 100 grams a day and about 1600 calories a day. I do not strictly follow net carbs, except when giving insulin for my carbs.

Elise4270

lsz06773 wrote: »

Ketosis is normal overnight. Your body will have broken down all of the carbs you consumed and will be sustaining your body on fat stores. That happens to almost everyone.

I low carb for health/medical reasons. I have type 1 diabetes. I keep my carbs at or below 100 grams a day and about 1600 calories a day. I do not strictly follow net carbs, except when giving insulin for my carbs.

Thanks. That explains why I'm seeing a light positive on the keto strip early. Then walk/swim fasted- still keto.

I'd initially allowed 50g carbs for an hour walk burning about 200 calories. This seems to be working.

I plan on adding some running back to my schedule. Just wondering where others are that exercise or are active.

I did Atkins and could not eat more than 40g a day. Figure activity burns more than I though.

nvmomketo

I disagree that 100g of carbs will not result in ketosis. I think it probably will, mild ketosis, especially early on in the diet.

Most people who are not low carb high fat need a minimum of about 130g of glucose per day. If you are eating 100g of glucose, you are making ketones and extra glucose to make up the difference. If you are exercising, you'll be using even more glucose because your body has not made the switch to preferring ketones as a fuel. You wouldn't be fat adapted yet.

Fat adapted takes days to weeks or even a few months. It refers to the state where the body stops using glucose as its primary fuel, and glucose needs drop. The brain will start using less glucose and so will muscle, and other parts of the body. There are a few things that must use glucose (like red blood cells) but the daily amount of glucose used by the body falls. I think I've seen it can go as low as 40g (can't remember where I read that now... or when I made that up in my head LOL).

Anyways, at 100g of carbs per day, you will be in mild ketosis. Most people who low carb (under 100-150g of carbs) will move in and out of mild ketosis once in a while, especially if there is fasting (like overnight). People who eat fewer than 50g of carbs will be in a state of ketosis most of the time.

Withe the ketostix/pee sticks, if they are changing colour you are in ketosis. If they don't change colour, you may still be in ketosis. As the diet progresses, some people stop spilling ketones into their urine. My ketostix are rarely positive anymore unless I severely restrict calories or fast.

BTW, you don't need carbs for exercise. The less reliant your body is on glucose, the less likely you are to hit the wall. Endurance may even increase.

Sunny_Bunny_

While it might put you in a state of burning ketones off and on throughout the day, that does not make it a ketogenic diet. A ketogenic diet is very specific. It's not simply a diet that produces some ketones on a regular basis.
It does make it low carb and if that's giving you the results you're looking for there's no reason to aim for full time ketosis.

albertabeefy

Sunny_Bunny_ wrote: »

While it might put you in a state of burning ketones off and on throughout the day, that does not make it a ketogenic diet. A ketogenic diet is very specific. It's not simply a diet that produces some ketones on a regular basis.
It does make it low carb and if that's giving you the results you're looking for there's no reason to aim for full time ketosis.

I agree totally with the above. And keep in mind that the ketostix are only an indicator of ketones, and can't tell you if you're truly keto-adapted.

Regarding the amount of carbohydrate you're eating ... I can easily eat 100-150g of carbohydrate on the very occasional day, and maintain ketosis - but only when I'm doing something like a 4-5hr bike ride...

I typically keep mine around 60g to maintain strict ketosis (some days more, some days less, depending on exercise) - but I'm also a big guy with a high metabolism.

But as Sunny_Bunny_ said, if you're getting the results you want, you may not need a true keto-adapted state.

canadjineh

I was easily maintaining on 100g net a day for a couple years until I got carried away with extra carbs as well as higher fats (I wasn't logging at my downfall, lol), so yes when you compare that level with the 'normal' carb rates of the SAD you will understand that the healthy body can easily burn through 100g's. It is low carb, although as Sunny_Bunny said not ketogenic which is VERY specific in its much lower carb range.
Do whatever works AND is sustainable for your body n=1