Runners that need some nutritional accountability
Replies
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midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »@travelling_lots Are you already fat adapted? If not, this 3 months with reduced exercise is a good time to do that without so much impact to training performance. Since it takes 2-3 months for the changes to happen, I would say this lines up perfectly. I would suggest, though, that you need more electrolytes if you are eating low carb or keto. Don't limit the salt, potassium, or magnesium.
---
Please excuse my ignorance here. But what do you mean by fat adapted?
I just started walking daily aug 1 st this month.
I just signed up for the gym today as well which I plan to do during the day, while I still go out for evening walks with a min of 5 km.
I only have salt in my salads. I looove salads. Oh end I snack a lot in feta cheese at night about two oz of that there is more salt on that.
I am taking 50 mg of potassium supplements. Magnesium i upped it to 750 mg daily.
Just got protein shake as well two days ago to get plenty of protein without the extra carbs.
I'm also taking all the vitamins and minerals just because of the keto diet for these three months just in case I lack nutrition in some way.
Any suggestion on the above?
@midwesterner85 You got that one, right? Hes the expert.
LOL Not exactly an expert, but decently aware.
@travelling_lots Fat adapted is a term used to describe someone who has undergone changes to improve efficiency of using fat for energy. These changes happen in several phases and take 2-3 months to complete. If you have eaten a ketogenic diet for 3+ months, then you have become fat adapted.
The end result of fat adaptation is that your muscles can directly oxidize fat at a high exertion level. The typical SAD consumer can only rely on fat oxidation up to about 55% of their VO2 max (65% if an elite athlete). I'm fat adapted and have estimated through various measurements that I'm oxidizing fat up to about 80% of my VO2 max.
Another interesting effect that was recently discovered is that fat adapted individuals store new glygocen in muscles rather than their liver - at a 6:1 ratio. A SAD eater would store new glycogen at a 1:1 ratio in muscles:liver.
---
Thank you,
I really have a lot to learn. Then I guess my answer is no. I'm not fat adapted. I just started this keto diet, and so far it's been learning at what point I'm in keto range.
I just figured out today 18 g is only trace of ketones at 5% of 1450 daily cal.
Still trying to figure out:
- is that too high for calorie intake for me? And how do I know?
- Or do I keep the 5% carb range but with lower daily calorie intake?
- Then also trying to figure out how to decrease carb intake to 5% for better results, while still getting enough calories in the day.
- Then try to figure out a menu that I can live with for three months till I get fully active and start slowly upping my carbs.
Or do you think I should still maintain the 5 % carb intake with same daily calories for the another 3 months after that? Or
Up my carb % and daily calories once more active like burning 500 cal a day via exercise once I've done with 3 months of being with keto diet?
I have 30 lbs to get rid off and willing to stick to a plan for what ever length of time is needed. Then I guess figure out a maintenance plan.
Sorry lots of questions.0 -
I saw the nutritionist today and I asked about eating at a deficit and gaining muscle as well as working out fasted. In the studies she has seen and worked with, working out fasted really only helps with fat burning if the workout is very short 20-30 minutes and very 'easy' so running or walking at an easy conversational pace. Otherwise (longer or harder) you start to breakdown muscle. She has worked with people who needed to seriously gain muscle and they typically have them eat enough to gain weight to help build the muscle first then work on losing the fat. As for eating at a deficit while trying to build muscle, you have to be eating enough to sustain the workout with a small deficit. If you don't eat enough the muscle won't happen and if you eat too much you won't lose - so a balance really.
As for me... I find it so intuitively wrong that I am now trying to eat 1900-2500 calories most days, where I used to eat 1200-1400, and I have lost 3lbs overall and a good portion of that in body fat. Muscle mass has pretty much stayed the same but she was concerned about a drop of muscle in of all places, my legs which I tend to think of as my most muscular area from running. She thinks that they are still recovering from my last race in late July but also wants me to increase my carbs after my workouts and especially after longer runs.
So yes there is a case for eating more - at least enough to support your workouts.2 -
I saw the nutritionist today and I asked about eating at a deficit and gaining muscle as well as working out fasted. In the studies she has seen and worked with, working out fasted really only helps with fat burning if the workout is very short 20-30 minutes and very 'easy' so running or walking at an easy conversational pace. Otherwise (longer or harder) you start to breakdown muscle. She has worked with people who needed to seriously gain muscle and they typically have them eat enough to gain weight to help build the muscle first then work on losing the fat. As for eating at a deficit while trying to build muscle, you have to be eating enough to sustain the workout with a small deficit. If you don't eat enough the muscle won't happen and if you eat too much you won't lose - so a balance really.
As for me... I find it so intuitively wrong that I am now trying to eat 1900-2500 calories most days, where I used to eat 1200-1400, and I have lost 3lbs overall and a good portion of that in body fat. Muscle mass has pretty much stayed the same but she was concerned about a drop of muscle in of all places, my legs which I tend to think of as my most muscular area from running. She thinks that they are still recovering from my last race in late July but also wants me to increase my carbs after my workouts and especially after longer runs.
So yes there is a case for eating more - at least enough to support your workouts.
---
Ok thank you. That gives me a reference point.0 -
travelling_lots wrote: »midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »@travelling_lots Are you already fat adapted? If not, this 3 months with reduced exercise is a good time to do that without so much impact to training performance. Since it takes 2-3 months for the changes to happen, I would say this lines up perfectly. I would suggest, though, that you need more electrolytes if you are eating low carb or keto. Don't limit the salt, potassium, or magnesium.
---
Please excuse my ignorance here. But what do you mean by fat adapted?
I just started walking daily aug 1 st this month.
I just signed up for the gym today as well which I plan to do during the day, while I still go out for evening walks with a min of 5 km.
I only have salt in my salads. I looove salads. Oh end I snack a lot in feta cheese at night about two oz of that there is more salt on that.
I am taking 50 mg of potassium supplements. Magnesium i upped it to 750 mg daily.
Just got protein shake as well two days ago to get plenty of protein without the extra carbs.
I'm also taking all the vitamins and minerals just because of the keto diet for these three months just in case I lack nutrition in some way.
Any suggestion on the above?
@midwesterner85 You got that one, right? Hes the expert.
LOL Not exactly an expert, but decently aware.
@travelling_lots Fat adapted is a term used to describe someone who has undergone changes to improve efficiency of using fat for energy. These changes happen in several phases and take 2-3 months to complete. If you have eaten a ketogenic diet for 3+ months, then you have become fat adapted.
The end result of fat adaptation is that your muscles can directly oxidize fat at a high exertion level. The typical SAD consumer can only rely on fat oxidation up to about 55% of their VO2 max (65% if an elite athlete). I'm fat adapted and have estimated through various measurements that I'm oxidizing fat up to about 80% of my VO2 max.
Another interesting effect that was recently discovered is that fat adapted individuals store new glygocen in muscles rather than their liver - at a 6:1 ratio. A SAD eater would store new glycogen at a 1:1 ratio in muscles:liver.
---
Thank you,
I really have a lot to learn. Then I guess my answer is no. I'm not fat adapted. I just started this keto diet, and so far it's been learning at what point I'm in keto range.
I just figured out today 18 g is only trace of ketones at 5% of 1450 daily cal.
Still trying to figure out:
- is that too high for calorie intake for me? And how do I know?
- Or do I keep the 5% carb range but with lower daily calorie intake?
- Then also trying to figure out how to decrease carb intake to 5% for better results, while still getting enough calories in the day.
- Then try to figure out a menu that I can live with for three months till I get fully active and start slowly upping my carbs.
Or do you think I should still maintain the 5 % carb intake with same daily calories for the another 3 months after that? Or
Up my carb % and daily calories once more active like burning 500 cal a day via exercise once I've done with 3 months of being with keto diet?
I have 30 lbs to get rid off and willing to stick to a plan for what ever length of time is needed. Then I guess figure out a maintenance plan.
Sorry lots of questions.
Don't put too much stock into the urine ketone strips. They are not very accurate. Initially, you are going to lose glyocogen and a lot of water along with it. Just trust that you are in ketosis if you have been eating less than 50g carbs for a few days - maybe even faster, depending on circumstances.
Calories are fine... they still matter with the keto diet. If you want to increase carbs after 3 months, make sure to strategically time the carbs so that they are used for energy before having a chance to be stored as glycogen or fat. If you eat a bunch of carbs the day before a race, for example, they will likely get stored as glycogen (and fat if a large quantity) and you will feel quite bloated and not energized. Having carbs right before running (15 min. before, for example) is a way to make sure they get used, but also could be a digestion issue as many of us don't eat right before we run.2 -
Yes I am Canadian and my extended warranty has a $150 deductible which I have paid twice in the past month for my not quite 5 year old car. No problems for 4 years and 8 months of ownership and now everything is breaking. Sigh.
I'm a bit over on calories today but not too bad. I'll see if the air is clear enough to walk the extra off later. Right now I'm sitting at the hair stylist with a head full of bleach.2 -
@sarahthes I guess I lucked out with mine then. To this day I haven't paid a deductible. Better not say that too loud 🤐1
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I just got in from my walk. This may be off topic but thought I'd share.
That’s what will be happening in 2018, and it’s why the Association of Lunar and Planetary Observers (ALPO) wrote:
The 2018 perihelic apparition of Mars will prove to be one of the most favorable since the 2003 apparition when the red planet came closest to Earth in 59,635 years (the year 57,617 B.C.).
http://earthsky.org/astronomy-essentials/double-moon-on-august-27
http://earthsky.org/astronomy-essentials/why-is-mars-sometimes-bright-and-sometimes-faint0 -
midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »@travelling_lots Are you already fat adapted? If not, this 3 months with reduced exercise is a good time to do that without so much impact to training performance. Since it takes 2-3 months for the changes to happen, I would say this lines up perfectly. I would suggest, though, that you need more electrolytes if you are eating low carb or keto. Don't limit the salt, potassium, or magnesium.
---
Please excuse my ignorance here. But what do you mean by fat adapted?
I just started walking daily aug 1 st this month.
I just signed up for the gym today as well which I plan to do during the day, while I still go out for evening walks with a min of 5 km.
I only have salt in my salads. I looove salads. Oh end I snack a lot in feta cheese at night about two oz of that there is more salt on that.
I am taking 50 mg of potassium supplements. Magnesium i upped it to 750 mg daily.
Just got protein shake as well two days ago to get plenty of protein without the extra carbs.
I'm also taking all the vitamins and minerals just because of the keto diet for these three months just in case I lack nutrition in some way.
Any suggestion on the above?
@midwesterner85 You got that one, right? Hes the expert.
LOL Not exactly an expert, but decently aware.
@travelling_lots Fat adapted is a term used to describe someone who has undergone changes to improve efficiency of using fat for energy. These changes happen in several phases and take 2-3 months to complete. If you have eaten a ketogenic diet for 3+ months, then you have become fat adapted.
The end result of fat adaptation is that your muscles can directly oxidize fat at a high exertion level. The typical SAD consumer can only rely on fat oxidation up to about 55% of their VO2 max (65% if an elite athlete). I'm fat adapted and have estimated through various measurements that I'm oxidizing fat up to about 80% of my VO2 max.
Another interesting effect that was recently discovered is that fat adapted individuals store new glygocen in muscles rather than their liver - at a 6:1 ratio. A SAD eater would store new glycogen at a 1:1 ratio in muscles:liver.
---
Thank you,
I really have a lot to learn. Then I guess my answer is no. I'm not fat adapted. I just started this keto diet, and so far it's been learning at what point I'm in keto range.
I just figured out today 18 g is only trace of ketones at 5% of 1450 daily cal.
Still trying to figure out:
- is that too high for calorie intake for me? And how do I know?
- Or do I keep the 5% carb range but with lower daily calorie intake?
- Then also trying to figure out how to decrease carb intake to 5% for better results, while still getting enough calories in the day.
- Then try to figure out a menu that I can live with for three months till I get fully active and start slowly upping my carbs.
Or do you think I should still maintain the 5 % carb intake with same daily calories for the another 3 months after that? Or
Up my carb % and daily calories once more active like burning 500 cal a day via exercise once I've done with 3 months of being with keto diet?
I have 30 lbs to get rid off and willing to stick to a plan for what ever length of time is needed. Then I guess figure out a maintenance plan.
Sorry lots of questions.
Don't put too much stock into the urine ketone strips. They are not very accurate. Initially, you are going to lose glyocogen and a lot of water along with it. Just trust that you are in ketosis if you have been eating less than 50g carbs for a few days - maybe even faster, depending on circumstances.
Calories are fine... they still matter with the keto diet. If you want to increase carbs after 3 months, make sure to strategically time the carbs so that they are used for energy before having a chance to be stored as glycogen or fat. If you eat a bunch of carbs the day before a race, for example, they will likely get stored as glycogen (and fat if a large quantity) and you will feel quite bloated and not energized. Having carbs right before running (15 min. before, for example) is a way to make sure they get used, but also could be a digestion issue as many of us don't eat right before we run.
---
Wow!
Thanks for saying that. I was going nuts here. I'm eating min12g max 42 every day. And only shows trace unless it's 12 g with walks two days before that.
I'll remember the carb increase info after the three months.
I'm having issues eating my daily cal intake. I'm just not hungry. Is that a bad thing?
When I used to run, I did 6 days a week had to stop eating light meals 5 hours before a run. But the more I ran the hungrier I got. I was eating between 3200-3800 cal daily and I still was under weight. Now, different issue. This is a whole new world to me.0 -
Yes I am Canadian and my extended warranty has a $150 deductible which I have paid twice in the past month for my not quite 5 year old car. No problems for 4 years and 8 months of ownership and now everything is breaking. Sigh.
I'm a bit over on calories today but not too bad. I'll see if the air is clear enough to walk the extra off later. Right now I'm sitting at the hair stylist with a head full of bleach.
Oh wow, I haven't paid a deductible yet. Better not say that too loud. 🤐
But I'm sure I'll probably be there myself one day. Makes sense why even insurance use the 5 year mark for estimates.
But I feel for you. No one likes extra expenses.0 -
travelling_lots wrote: »midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »@travelling_lots Are you already fat adapted? If not, this 3 months with reduced exercise is a good time to do that without so much impact to training performance. Since it takes 2-3 months for the changes to happen, I would say this lines up perfectly. I would suggest, though, that you need more electrolytes if you are eating low carb or keto. Don't limit the salt, potassium, or magnesium.
---
Please excuse my ignorance here. But what do you mean by fat adapted?
I just started walking daily aug 1 st this month.
I just signed up for the gym today as well which I plan to do during the day, while I still go out for evening walks with a min of 5 km.
I only have salt in my salads. I looove salads. Oh end I snack a lot in feta cheese at night about two oz of that there is more salt on that.
I am taking 50 mg of potassium supplements. Magnesium i upped it to 750 mg daily.
Just got protein shake as well two days ago to get plenty of protein without the extra carbs.
I'm also taking all the vitamins and minerals just because of the keto diet for these three months just in case I lack nutrition in some way.
Any suggestion on the above?
@midwesterner85 You got that one, right? Hes the expert.
LOL Not exactly an expert, but decently aware.
@travelling_lots Fat adapted is a term used to describe someone who has undergone changes to improve efficiency of using fat for energy. These changes happen in several phases and take 2-3 months to complete. If you have eaten a ketogenic diet for 3+ months, then you have become fat adapted.
The end result of fat adaptation is that your muscles can directly oxidize fat at a high exertion level. The typical SAD consumer can only rely on fat oxidation up to about 55% of their VO2 max (65% if an elite athlete). I'm fat adapted and have estimated through various measurements that I'm oxidizing fat up to about 80% of my VO2 max.
Another interesting effect that was recently discovered is that fat adapted individuals store new glygocen in muscles rather than their liver - at a 6:1 ratio. A SAD eater would store new glycogen at a 1:1 ratio in muscles:liver.
---
Thank you,
I really have a lot to learn. Then I guess my answer is no. I'm not fat adapted. I just started this keto diet, and so far it's been learning at what point I'm in keto range.
I just figured out today 18 g is only trace of ketones at 5% of 1450 daily cal.
Still trying to figure out:
- is that too high for calorie intake for me? And how do I know?
- Or do I keep the 5% carb range but with lower daily calorie intake?
- Then also trying to figure out how to decrease carb intake to 5% for better results, while still getting enough calories in the day.
- Then try to figure out a menu that I can live with for three months till I get fully active and start slowly upping my carbs.
Or do you think I should still maintain the 5 % carb intake with same daily calories for the another 3 months after that? Or
Up my carb % and daily calories once more active like burning 500 cal a day via exercise once I've done with 3 months of being with keto diet?
I have 30 lbs to get rid off and willing to stick to a plan for what ever length of time is needed. Then I guess figure out a maintenance plan.
Sorry lots of questions.
Don't put too much stock into the urine ketone strips. They are not very accurate. Initially, you are going to lose glyocogen and a lot of water along with it. Just trust that you are in ketosis if you have been eating less than 50g carbs for a few days - maybe even faster, depending on circumstances.
Calories are fine... they still matter with the keto diet. If you want to increase carbs after 3 months, make sure to strategically time the carbs so that they are used for energy before having a chance to be stored as glycogen or fat. If you eat a bunch of carbs the day before a race, for example, they will likely get stored as glycogen (and fat if a large quantity) and you will feel quite bloated and not energized. Having carbs right before running (15 min. before, for example) is a way to make sure they get used, but also could be a digestion issue as many of us don't eat right before we run.
---
Wow!
Thanks for saying that. I was going nuts here. I'm eating min12g max 42 every day. And only shows trace unless it's 12 g with walks two days before that.
I'll remember the carb increase info after the three months.
I'm having issues eating my daily cal intake. I'm just not hungry. Is that a bad thing?
When I used to run, I did 6 days a week had to stop eating light meals 5 hours before a run. But the more I ran the hungrier I got. I was eating between 3200-3800 cal daily and I still was under weight. Now, different issue. This is a whole new world to me.
It's only a problem if you are not reaching your protein goal. As much as some keto-ers want to limit protein, there are only 2 macro-nutrients we can't make: protein and certain essential fats. By consuming sufficient protein, you ensure that you are getting enough amino acids to maintain lean tissue while you lose weight. I suggest 1g / lb. of lean mass daily from whole protein sources (use animal protein). Then make sure you also get at least 6g / day of fish oil or flaxseed oil to fulfill essential fats. Your body doesn't really need carbs or other fats.
Just be careful about eating too few calories for too long - it can result in metabolic adaptation (i.e. your RMR will decrease and it will become difficult to lose weight).2 -
How's everyone's Friday meal planning going?
I made no plans, prepped no food. Dh is going to be gone Saturday so I'm going to plan something yummy in the IP and nice early (er) long run.
I really need to get back to daily exercise, and planning better. I've really slacked on the biking since the duathlon.
Happy Friday!0 -
@Elise4270 no plans yet today but we are flat broke what with the unexpected car repairs so I'm thinking scrambled eggs and toast for supper. Veggies scrambled with the eggs. Not sure what my kids will eat. Maybe quesadillas. Neither of them will touch eggs - triggers the oldest's gag reflex and the younger won't eat anything the elder says is 'yucky'.0
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@Elise4270 no plans yet today but we are flat broke what with the unexpected car repairs so I'm thinking scrambled eggs and toast for supper. Veggies scrambled with the eggs. Not sure what my kids will eat. Maybe quesadillas. Neither of them will touch eggs - triggers the oldest's gag reflex and the younger won't eat anything the elder says is 'yucky'.
We seem to be a bit strapped too. Dh was telling me last night we have X until pay day. I told him to quit spending money on lottery tickets and *kitten*. He does buy too many lottery tickets. I dont know where it goes. He's a bit loose with the finances so i have to gently berrate him over it.
Hope you catch some good sales and the kids dont fuss too much! I use to drop mine off at the ex husbands when we had slim pickings. His mum and dad lived with him (Maybe the other way around), but they made sure the kids werent hungry.
Spaghetti is cheap. Most kids love noodles. Good luck with the eggs. Maybe pancakes? We did a lot of burrito stuff, eggs and cheese, or meat and beans.
1 -
Pancakes are a good idea! Although we may be out of flour... but while we are broke we can swing a few more groceries. Just no takeout or anything like that until next Friday. I'll have overtime on that paycheck though. Yay!
(I have a relatively decent salary, it just seems as soon as we get some savings piled up something breaks. And daycare costs about $1600/month which doesn't help).1 -
Wow - daycare has gotten so expensive! I used to pay around $200 a month for my daughter and it included her breakfast and lunch!
We have our Hollywood Bowl potluck and concert tonight. One of my friends is bringing pulled pork, another is bringing sides and another a salad. I have dessert this time so made chocolate chip pecan pie.
We have one couple who basically doesn't cook and eats very unhealthy so we try to make sure they bring something easy like appetizers or dessert and not the main course. This week they have salad so it will be interesting to see what we end up with. Most likely store bought macaroni salad, heavy on the mayo. The rest of us typically throw together a big green salad.
I made salsa chicken in the IP early in the week and we have been having it with black beans and a salad. So tasty! DH BBQ'd chicken last night with a new rub that was spicy (Anjou chili) and so tasty and we have leftovers for another meal. I still have the ground turkey to make spaghetti sauce and will likely do that tomorrow and freeze most of it for later. Nutritionist says I need to eat more veggies. I need to get something other than salad fixings although I do love salads. Maybe some spinach for a scramble or kale to add to my smoothy or broccoli just steamed a bit...
When money has been short here we ate lots of spaghetti, chili or soup...0 -
Wow - daycare has gotten so expensive! I used to pay around $200 a month for my daughter and it included her breakfast and lunch!
We have our Hollywood Bowl potluck and concert tonight. One of my friends is bringing pulled pork, another is bringing sides and another a salad. I have dessert this time so made chocolate chip pecan pie.
We have one couple who basically doesn't cook and eats very unhealthy so we try to make sure they bring something easy like appetizers or dessert and not the main course. This week they have salad so it will be interesting to see what we end up with. Most likely store bought macaroni salad, heavy on the mayo. The rest of us typically throw together a big green salad.
I made salsa chicken in the IP early in the week and we have been having it with black beans and a salad. So tasty! DH BBQ'd chicken last night with a new rub that was spicy (Anjou chili) and so tasty and we have leftovers for another meal. I still have the ground turkey to make spaghetti sauce and will likely do that tomorrow and freeze most of it for later. Nutritionist says I need to eat more veggies. I need to get something other than salad fixings although I do love salads. Maybe some spinach for a scramble or kale to add to my smoothy or broccoli just steamed a bit...
When money has been short here we ate lots of spaghetti, chili or soup...
Yeah, daycare costs are bonkers these days. I know three couples in the last five years where one partner became an at-home parent in large part because it was cheaper than daycare. I'm hoping my mom's health stays good enough that she can do a lot of our childcare, since we're partially supporting her either way. And, you know, because she's my mom and she's great with kids and all that. But also $$.0 -
@shanaber @MegaMooseEsq Daycare costs are nuts. Cost will drop a bit starting in September as my oldest goes into grade 1 and switches to part time care. Unfortunately we have no local family members to help out.
Once both kids are in full day school we plan to flex our work schedules. 2 more years...0 -
midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »@travelling_lots Are you already fat adapted? If not, this 3 months with reduced exercise is a good time to do that without so much impact to training performance. Since it takes 2-3 months for the changes to happen, I would say this lines up perfectly. I would suggest, though, that you need more electrolytes if you are eating low carb or keto. Don't limit the salt, potassium, or magnesium.
---
Please excuse my ignorance here. But what do you mean by fat adapted?
I just started walking daily aug 1 st this month.
I just signed up for the gym today as well which I plan to do during the day, while I still go out for evening walks with a min of 5 km.
I only have salt in my salads. I looove salads. Oh end I snack a lot in feta cheese at night about two oz of that there is more salt on that.
I am taking 50 mg of potassium supplements. Magnesium i upped it to 750 mg daily.
Just got protein shake as well two days ago to get plenty of protein without the extra carbs.
I'm also taking all the vitamins and minerals just because of the keto diet for these three months just in case I lack nutrition in some way.
Any suggestion on the above?
@midwesterner85 You got that one, right? Hes the expert.
LOL Not exactly an expert, but decently aware.
@travelling_lots Fat adapted is a term used to describe someone who has undergone changes to improve efficiency of using fat for energy. These changes happen in several phases and take 2-3 months to complete. If you have eaten a ketogenic diet for 3+ months, then you have become fat adapted.
The end result of fat adaptation is that your muscles can directly oxidize fat at a high exertion level. The typical SAD consumer can only rely on fat oxidation up to about 55% of their VO2 max (65% if an elite athlete). I'm fat adapted and have estimated through various measurements that I'm oxidizing fat up to about 80% of my VO2 max.
Another interesting effect that was recently discovered is that fat adapted individuals store new glygocen in muscles rather than their liver - at a 6:1 ratio. A SAD eater would store new glycogen at a 1:1 ratio in muscles:liver.
---
Thank you,
I really have a lot to learn. Then I guess my answer is no. I'm not fat adapted. I just started this keto diet, and so far it's been learning at what point I'm in keto range.
I just figured out today 18 g is only trace of ketones at 5% of 1450 daily cal.
Still trying to figure out:
- is that too high for calorie intake for me? And how do I know?
- Or do I keep the 5% carb range but with lower daily calorie intake?
- Then also trying to figure out how to decrease carb intake to 5% for better results, while still getting enough calories in the day.
- Then try to figure out a menu that I can live with for three months till I get fully active and start slowly upping my carbs.
Or do you think I should still maintain the 5 % carb intake with same daily calories for the another 3 months after that? Or
Up my carb % and daily calories once more active like burning 500 cal a day via exercise once I've done with 3 months of being with keto diet?
I have 30 lbs to get rid off and willing to stick to a plan for what ever length of time is needed. Then I guess figure out a maintenance plan.
Sorry lots of questions.
Don't put too much stock into the urine ketone strips. They are not very accurate. Initially, you are going to lose glyocogen and a lot of water along with it. Just trust that you are in ketosis if you have been eating less than 50g carbs for a few days - maybe even faster, depending on circumstances.
Calories are fine... they still matter with the keto diet. If you want to increase carbs after 3 months, make sure to strategically time the carbs so that they are used for energy before having a chance to be stored as glycogen or fat. If you eat a bunch of carbs the day before a race, for example, they will likely get stored as glycogen (and fat if a large quantity) and you will feel quite bloated and not energized. Having carbs right before running (15 min. before, for example) is a way to make sure they get used, but also could be a digestion issue as many of us don't eat right before we run.
---
Wow!
Thanks for saying that. I was going nuts here. I'm eating min12g max 42 every day. And only shows trace unless it's 12 g with walks two days before that.
I'll remember the carb increase info after the three months.
I'm having issues eating my daily cal intake. I'm just not hungry. Is that a bad thing?
When I used to run, I did 6 days a week had to stop eating light meals 5 hours before a run. But the more I ran the hungrier I got. I was eating between 3200-3800 cal daily and I still was under weight. Now, different issue. This is a whole new world to me.
It's only a problem if you are not reaching your protein goal. As much as some keto-ers want to limit protein, there are only 2 macro-nutrients we can't make: protein and certain essential fats. By consuming sufficient protein, you ensure that you are getting enough amino acids to maintain lean tissue while you lose weight. I suggest 1g / lb. of lean mass daily from whole protein sources (use animal protein). Then make sure you also get at least 6g / day of fish oil or flaxseed oil to fulfill essential fats. Your body doesn't really need carbs or other fats.
Just be careful about eating too few calories for too long - it can result in metabolic adaptation (i.e. your RMR will decrease and it will become difficult to lose weight).
---
Thanks,
I'll keep checking the protein intake. I've been pretty good since I bought the protein powder New Zealand bovine probiotic whey isolate -shinoussa brand and
I bought beef bone broth- organika grass fed cows, that I add two table spoons to each of my shakes of one scoop of protein powder. Twice a day. 25 g per scoop 4g carbs, for the protein powder.
Got the gym to calculate the RMR for me, 1497 is what he said. My set cal intake I set up with mfp is 1350. Is that too low?
1 -
Ah yes Friday, my first week of the month I cook everyday different meals enough for four people. I eat one serving and freeze the other three. That way the rest of the month I have variety and only have to worry about making the daily salads.
I guess this works because I'm single and no kids.
I'm going out for a hike later this evening and there is a bonfire /potluck but I'm just contributing but not eating anything there. I'm eating my own food at home. Hopefully that way I'll only burn calories and not add on my intake. I have a hike set for everyday this weekend with just my left overs for meals.0 -
travelling_lots wrote: »midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »@travelling_lots Are you already fat adapted? If not, this 3 months with reduced exercise is a good time to do that without so much impact to training performance. Since it takes 2-3 months for the changes to happen, I would say this lines up perfectly. I would suggest, though, that you need more electrolytes if you are eating low carb or keto. Don't limit the salt, potassium, or magnesium.
---
Please excuse my ignorance here. But what do you mean by fat adapted?
I just started walking daily aug 1 st this month.
I just signed up for the gym today as well which I plan to do during the day, while I still go out for evening walks with a min of 5 km.
I only have salt in my salads. I looove salads. Oh end I snack a lot in feta cheese at night about two oz of that there is more salt on that.
I am taking 50 mg of potassium supplements. Magnesium i upped it to 750 mg daily.
Just got protein shake as well two days ago to get plenty of protein without the extra carbs.
I'm also taking all the vitamins and minerals just because of the keto diet for these three months just in case I lack nutrition in some way.
Any suggestion on the above?
@midwesterner85 You got that one, right? Hes the expert.
LOL Not exactly an expert, but decently aware.
@travelling_lots Fat adapted is a term used to describe someone who has undergone changes to improve efficiency of using fat for energy. These changes happen in several phases and take 2-3 months to complete. If you have eaten a ketogenic diet for 3+ months, then you have become fat adapted.
The end result of fat adaptation is that your muscles can directly oxidize fat at a high exertion level. The typical SAD consumer can only rely on fat oxidation up to about 55% of their VO2 max (65% if an elite athlete). I'm fat adapted and have estimated through various measurements that I'm oxidizing fat up to about 80% of my VO2 max.
Another interesting effect that was recently discovered is that fat adapted individuals store new glygocen in muscles rather than their liver - at a 6:1 ratio. A SAD eater would store new glycogen at a 1:1 ratio in muscles:liver.
---
Thank you,
I really have a lot to learn. Then I guess my answer is no. I'm not fat adapted. I just started this keto diet, and so far it's been learning at what point I'm in keto range.
I just figured out today 18 g is only trace of ketones at 5% of 1450 daily cal.
Still trying to figure out:
- is that too high for calorie intake for me? And how do I know?
- Or do I keep the 5% carb range but with lower daily calorie intake?
- Then also trying to figure out how to decrease carb intake to 5% for better results, while still getting enough calories in the day.
- Then try to figure out a menu that I can live with for three months till I get fully active and start slowly upping my carbs.
Or do you think I should still maintain the 5 % carb intake with same daily calories for the another 3 months after that? Or
Up my carb % and daily calories once more active like burning 500 cal a day via exercise once I've done with 3 months of being with keto diet?
I have 30 lbs to get rid off and willing to stick to a plan for what ever length of time is needed. Then I guess figure out a maintenance plan.
Sorry lots of questions.
Don't put too much stock into the urine ketone strips. They are not very accurate. Initially, you are going to lose glyocogen and a lot of water along with it. Just trust that you are in ketosis if you have been eating less than 50g carbs for a few days - maybe even faster, depending on circumstances.
Calories are fine... they still matter with the keto diet. If you want to increase carbs after 3 months, make sure to strategically time the carbs so that they are used for energy before having a chance to be stored as glycogen or fat. If you eat a bunch of carbs the day before a race, for example, they will likely get stored as glycogen (and fat if a large quantity) and you will feel quite bloated and not energized. Having carbs right before running (15 min. before, for example) is a way to make sure they get used, but also could be a digestion issue as many of us don't eat right before we run.
---
Wow!
Thanks for saying that. I was going nuts here. I'm eating min12g max 42 every day. And only shows trace unless it's 12 g with walks two days before that.
I'll remember the carb increase info after the three months.
I'm having issues eating my daily cal intake. I'm just not hungry. Is that a bad thing?
When I used to run, I did 6 days a week had to stop eating light meals 5 hours before a run. But the more I ran the hungrier I got. I was eating between 3200-3800 cal daily and I still was under weight. Now, different issue. This is a whole new world to me.
It's only a problem if you are not reaching your protein goal. As much as some keto-ers want to limit protein, there are only 2 macro-nutrients we can't make: protein and certain essential fats. By consuming sufficient protein, you ensure that you are getting enough amino acids to maintain lean tissue while you lose weight. I suggest 1g / lb. of lean mass daily from whole protein sources (use animal protein). Then make sure you also get at least 6g / day of fish oil or flaxseed oil to fulfill essential fats. Your body doesn't really need carbs or other fats.
Just be careful about eating too few calories for too long - it can result in metabolic adaptation (i.e. your RMR will decrease and it will become difficult to lose weight).
---
Thanks,
I'll keep checking the protein intake. I've been pretty good since I bought the protein powder New Zealand bovine probiotic whey isolate -shinoussa brand and
I bought beef bone broth- organika grass fed cows, that I add two table spoons to each of my shakes of one scoop of protein powder. Twice a day. 25 g per scoop 4g carbs, for the protein powder.
Got the gym to calculate the RMR for me, 1497 is what he said. My set cal intake I set up with mfp is 1350. Is that too low?
Maybe. Maybe not. You can try it for a week or three and see how you're doing and adjust from there.
My RMR is 1253. I can do ~1400-1600 before i gain. But all that depends on how much exercise i get. Er how much time i spend on the couch.1 -
@sarahthes yikes! That horribly expensive for child care. We or i was poor when the kids were little, so the state paid for it. For that id think you could hire a college kid. Or me? Dang I'd do it.
*Note to self. Move to Canada and babysit for retirement income.2 -
travelling_lots wrote: »midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »@travelling_lots Are you already fat adapted? If not, this 3 months with reduced exercise is a good time to do that without so much impact to training performance. Since it takes 2-3 months for the changes to happen, I would say this lines up perfectly. I would suggest, though, that you need more electrolytes if you are eating low carb or keto. Don't limit the salt, potassium, or magnesium.
---
Please excuse my ignorance here. But what do you mean by fat adapted?
I just started walking daily aug 1 st this month.
I just signed up for the gym today as well which I plan to do during the day, while I still go out for evening walks with a min of 5 km.
I only have salt in my salads. I looove salads. Oh end I snack a lot in feta cheese at night about two oz of that there is more salt on that.
I am taking 50 mg of potassium supplements. Magnesium i upped it to 750 mg daily.
Just got protein shake as well two days ago to get plenty of protein without the extra carbs.
I'm also taking all the vitamins and minerals just because of the keto diet for these three months just in case I lack nutrition in some way.
Any suggestion on the above?
@midwesterner85 You got that one, right? Hes the expert.
LOL Not exactly an expert, but decently aware.
@travelling_lots Fat adapted is a term used to describe someone who has undergone changes to improve efficiency of using fat for energy. These changes happen in several phases and take 2-3 months to complete. If you have eaten a ketogenic diet for 3+ months, then you have become fat adapted.
The end result of fat adaptation is that your muscles can directly oxidize fat at a high exertion level. The typical SAD consumer can only rely on fat oxidation up to about 55% of their VO2 max (65% if an elite athlete). I'm fat adapted and have estimated through various measurements that I'm oxidizing fat up to about 80% of my VO2 max.
Another interesting effect that was recently discovered is that fat adapted individuals store new glygocen in muscles rather than their liver - at a 6:1 ratio. A SAD eater would store new glycogen at a 1:1 ratio in muscles:liver.
---
Thank you,
I really have a lot to learn. Then I guess my answer is no. I'm not fat adapted. I just started this keto diet, and so far it's been learning at what point I'm in keto range.
I just figured out today 18 g is only trace of ketones at 5% of 1450 daily cal.
Still trying to figure out:
- is that too high for calorie intake for me? And how do I know?
- Or do I keep the 5% carb range but with lower daily calorie intake?
- Then also trying to figure out how to decrease carb intake to 5% for better results, while still getting enough calories in the day.
- Then try to figure out a menu that I can live with for three months till I get fully active and start slowly upping my carbs.
Or do you think I should still maintain the 5 % carb intake with same daily calories for the another 3 months after that? Or
Up my carb % and daily calories once more active like burning 500 cal a day via exercise once I've done with 3 months of being with keto diet?
I have 30 lbs to get rid off and willing to stick to a plan for what ever length of time is needed. Then I guess figure out a maintenance plan.
Sorry lots of questions.
Don't put too much stock into the urine ketone strips. They are not very accurate. Initially, you are going to lose glyocogen and a lot of water along with it. Just trust that you are in ketosis if you have been eating less than 50g carbs for a few days - maybe even faster, depending on circumstances.
Calories are fine... they still matter with the keto diet. If you want to increase carbs after 3 months, make sure to strategically time the carbs so that they are used for energy before having a chance to be stored as glycogen or fat. If you eat a bunch of carbs the day before a race, for example, they will likely get stored as glycogen (and fat if a large quantity) and you will feel quite bloated and not energized. Having carbs right before running (15 min. before, for example) is a way to make sure they get used, but also could be a digestion issue as many of us don't eat right before we run.
---
Wow!
Thanks for saying that. I was going nuts here. I'm eating min12g max 42 every day. And only shows trace unless it's 12 g with walks two days before that.
I'll remember the carb increase info after the three months.
I'm having issues eating my daily cal intake. I'm just not hungry. Is that a bad thing?
When I used to run, I did 6 days a week had to stop eating light meals 5 hours before a run. But the more I ran the hungrier I got. I was eating between 3200-3800 cal daily and I still was under weight. Now, different issue. This is a whole new world to me.
It's only a problem if you are not reaching your protein goal. As much as some keto-ers want to limit protein, there are only 2 macro-nutrients we can't make: protein and certain essential fats. By consuming sufficient protein, you ensure that you are getting enough amino acids to maintain lean tissue while you lose weight. I suggest 1g / lb. of lean mass daily from whole protein sources (use animal protein). Then make sure you also get at least 6g / day of fish oil or flaxseed oil to fulfill essential fats. Your body doesn't really need carbs or other fats.
Just be careful about eating too few calories for too long - it can result in metabolic adaptation (i.e. your RMR will decrease and it will become difficult to lose weight).
---
Thanks,
I'll keep checking the protein intake. I've been pretty good since I bought the protein powder New Zealand bovine probiotic whey isolate -shinoussa brand and
I bought beef bone broth- organika grass fed cows, that I add two table spoons to each of my shakes of one scoop of protein powder. Twice a day. 25 g per scoop 4g carbs, for the protein powder.
Got the gym to calculate the RMR for me, 1497 is what he said. My set cal intake I set up with mfp is 1350. Is that too low?
Maybe, maybe not. Since you mentioned binging being an issue for you, you should make sure you are tracking everything you eat during a binge, or at least do your best to estimate. I've found it very helpful to average out my calories over time to see the effect of higher and lower days. If you're eating 1350 six days a week and 3000 one day a week, that comes out to an average of 1585 across that week. If setting your calorie goal to 1500 meant you didn't feel the need to binge, then you'd actually lose weight faster with that goal than with a 1350 goal. In other words, the person who eats a small dessert every day might average fewer calories (and less heartache) than the person who refrains from all treats but "cheats" with a family-size box of cookies every week or so. Does that make sense?
The only way to know if a calorie goal is right for you is to stick with it for several weeks and see what happened with your weight over that period.
ETA: Hah, I didn't see your response before I posted, @Elise4270. "Maybe. Maybe not."2 -
@MegaMooseEsq Great minds think alike1
-
travelling_lots wrote: »midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »@travelling_lots Are you already fat adapted? If not, this 3 months with reduced exercise is a good time to do that without so much impact to training performance. Since it takes 2-3 months for the changes to happen, I would say this lines up perfectly. I would suggest, though, that you need more electrolytes if you are eating low carb or keto. Don't limit the salt, potassium, or magnesium.
---
Please excuse my ignorance here. But what do you mean by fat adapted?
I just started walking daily aug 1 st this month.
I just signed up for the gym today as well which I plan to do during the day, while I still go out for evening walks with a min of 5 km.
I only have salt in my salads. I looove salads. Oh end I snack a lot in feta cheese at night about two oz of that there is more salt on that.
I am taking 50 mg of potassium supplements. Magnesium i upped it to 750 mg daily.
Just got protein shake as well two days ago to get plenty of protein without the extra carbs.
I'm also taking all the vitamins and minerals just because of the keto diet for these three months just in case I lack nutrition in some way.
Any suggestion on the above?
@midwesterner85 You got that one, right? Hes the expert.
LOL Not exactly an expert, but decently aware.
@travelling_lots Fat adapted is a term used to describe someone who has undergone changes to improve efficiency of using fat for energy. These changes happen in several phases and take 2-3 months to complete. If you have eaten a ketogenic diet for 3+ months, then you have become fat adapted.
The end result of fat adaptation is that your muscles can directly oxidize fat at a high exertion level. The typical SAD consumer can only rely on fat oxidation up to about 55% of their VO2 max (65% if an elite athlete). I'm fat adapted and have estimated through various measurements that I'm oxidizing fat up to about 80% of my VO2 max.
Another interesting effect that was recently discovered is that fat adapted individuals store new glygocen in muscles rather than their liver - at a 6:1 ratio. A SAD eater would store new glycogen at a 1:1 ratio in muscles:liver.
---
Thank you,
I really have a lot to learn. Then I guess my answer is no. I'm not fat adapted. I just started this keto diet, and so far it's been learning at what point I'm in keto range.
I just figured out today 18 g is only trace of ketones at 5% of 1450 daily cal.
Still trying to figure out:
- is that too high for calorie intake for me? And how do I know?
- Or do I keep the 5% carb range but with lower daily calorie intake?
- Then also trying to figure out how to decrease carb intake to 5% for better results, while still getting enough calories in the day.
- Then try to figure out a menu that I can live with for three months till I get fully active and start slowly upping my carbs.
Or do you think I should still maintain the 5 % carb intake with same daily calories for the another 3 months after that? Or
Up my carb % and daily calories once more active like burning 500 cal a day via exercise once I've done with 3 months of being with keto diet?
I have 30 lbs to get rid off and willing to stick to a plan for what ever length of time is needed. Then I guess figure out a maintenance plan.
Sorry lots of questions.
Don't put too much stock into the urine ketone strips. They are not very accurate. Initially, you are going to lose glyocogen and a lot of water along with it. Just trust that you are in ketosis if you have been eating less than 50g carbs for a few days - maybe even faster, depending on circumstances.
Calories are fine... they still matter with the keto diet. If you want to increase carbs after 3 months, make sure to strategically time the carbs so that they are used for energy before having a chance to be stored as glycogen or fat. If you eat a bunch of carbs the day before a race, for example, they will likely get stored as glycogen (and fat if a large quantity) and you will feel quite bloated and not energized. Having carbs right before running (15 min. before, for example) is a way to make sure they get used, but also could be a digestion issue as many of us don't eat right before we run.
---
Wow!
Thanks for saying that. I was going nuts here. I'm eating min12g max 42 every day. And only shows trace unless it's 12 g with walks two days before that.
I'll remember the carb increase info after the three months.
I'm having issues eating my daily cal intake. I'm just not hungry. Is that a bad thing?
When I used to run, I did 6 days a week had to stop eating light meals 5 hours before a run. But the more I ran the hungrier I got. I was eating between 3200-3800 cal daily and I still was under weight. Now, different issue. This is a whole new world to me.
It's only a problem if you are not reaching your protein goal. As much as some keto-ers want to limit protein, there are only 2 macro-nutrients we can't make: protein and certain essential fats. By consuming sufficient protein, you ensure that you are getting enough amino acids to maintain lean tissue while you lose weight. I suggest 1g / lb. of lean mass daily from whole protein sources (use animal protein). Then make sure you also get at least 6g / day of fish oil or flaxseed oil to fulfill essential fats. Your body doesn't really need carbs or other fats.
Just be careful about eating too few calories for too long - it can result in metabolic adaptation (i.e. your RMR will decrease and it will become difficult to lose weight).
---
Thanks,
I'll keep checking the protein intake. I've been pretty good since I bought the protein powder New Zealand bovine probiotic whey isolate -shinoussa brand and
I bought beef bone broth- organika grass fed cows, that I add two table spoons to each of my shakes of one scoop of protein powder. Twice a day. 25 g per scoop 4g carbs, for the protein powder.
Got the gym to calculate the RMR for me, 1497 is what he said. My set cal intake I set up with mfp is 1350. Is that too low?
Maybe. Maybe not. You can try it for a week or three and see how you're doing and adjust from there.
My RMR is 1253. I can do ~1400-1600 before i gain. But all that depends on how much exercise i get. Er how much time i spend on the couch.
---
Thanks, I will keep track for a few weeks then..
@MegaMooseEsq thanks, I don't have a problem binging. I have a problem eating. And meeting my daily calorie intake. But now I understand as long as I get my required protein and healthy fats I should be fine. But I do have to push myself to eat. I don't feel hungry. But once I get more active my appetite comes back. At least it used to. Hope it does again :-)
When I used to eat 3200-3800 cal a day I was also running 10-13km daily six days a week and was always under weight. But these past years. I have not been running due to my back injury reason I've been at 1200 and just upped it to 1350 for daily calories and since aug 1st been only walking daily for exercise.0 -
travelling_lots wrote: »travelling_lots wrote: »midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »@travelling_lots Are you already fat adapted? If not, this 3 months with reduced exercise is a good time to do that without so much impact to training performance. Since it takes 2-3 months for the changes to happen, I would say this lines up perfectly. I would suggest, though, that you need more electrolytes if you are eating low carb or keto. Don't limit the salt, potassium, or magnesium.
---
Please excuse my ignorance here. But what do you mean by fat adapted?
I just started walking daily aug 1 st this month.
I just signed up for the gym today as well which I plan to do during the day, while I still go out for evening walks with a min of 5 km.
I only have salt in my salads. I looove salads. Oh end I snack a lot in feta cheese at night about two oz of that there is more salt on that.
I am taking 50 mg of potassium supplements. Magnesium i upped it to 750 mg daily.
Just got protein shake as well two days ago to get plenty of protein without the extra carbs.
I'm also taking all the vitamins and minerals just because of the keto diet for these three months just in case I lack nutrition in some way.
Any suggestion on the above?
@midwesterner85 You got that one, right? Hes the expert.
LOL Not exactly an expert, but decently aware.
@travelling_lots Fat adapted is a term used to describe someone who has undergone changes to improve efficiency of using fat for energy. These changes happen in several phases and take 2-3 months to complete. If you have eaten a ketogenic diet for 3+ months, then you have become fat adapted.
The end result of fat adaptation is that your muscles can directly oxidize fat at a high exertion level. The typical SAD consumer can only rely on fat oxidation up to about 55% of their VO2 max (65% if an elite athlete). I'm fat adapted and have estimated through various measurements that I'm oxidizing fat up to about 80% of my VO2 max.
Another interesting effect that was recently discovered is that fat adapted individuals store new glygocen in muscles rather than their liver - at a 6:1 ratio. A SAD eater would store new glycogen at a 1:1 ratio in muscles:liver.
---
Thank you,
I really have a lot to learn. Then I guess my answer is no. I'm not fat adapted. I just started this keto diet, and so far it's been learning at what point I'm in keto range.
I just figured out today 18 g is only trace of ketones at 5% of 1450 daily cal.
Still trying to figure out:
- is that too high for calorie intake for me? And how do I know?
- Or do I keep the 5% carb range but with lower daily calorie intake?
- Then also trying to figure out how to decrease carb intake to 5% for better results, while still getting enough calories in the day.
- Then try to figure out a menu that I can live with for three months till I get fully active and start slowly upping my carbs.
Or do you think I should still maintain the 5 % carb intake with same daily calories for the another 3 months after that? Or
Up my carb % and daily calories once more active like burning 500 cal a day via exercise once I've done with 3 months of being with keto diet?
I have 30 lbs to get rid off and willing to stick to a plan for what ever length of time is needed. Then I guess figure out a maintenance plan.
Sorry lots of questions.
Don't put too much stock into the urine ketone strips. They are not very accurate. Initially, you are going to lose glyocogen and a lot of water along with it. Just trust that you are in ketosis if you have been eating less than 50g carbs for a few days - maybe even faster, depending on circumstances.
Calories are fine... they still matter with the keto diet. If you want to increase carbs after 3 months, make sure to strategically time the carbs so that they are used for energy before having a chance to be stored as glycogen or fat. If you eat a bunch of carbs the day before a race, for example, they will likely get stored as glycogen (and fat if a large quantity) and you will feel quite bloated and not energized. Having carbs right before running (15 min. before, for example) is a way to make sure they get used, but also could be a digestion issue as many of us don't eat right before we run.
---
Wow!
Thanks for saying that. I was going nuts here. I'm eating min12g max 42 every day. And only shows trace unless it's 12 g with walks two days before that.
I'll remember the carb increase info after the three months.
I'm having issues eating my daily cal intake. I'm just not hungry. Is that a bad thing?
When I used to run, I did 6 days a week had to stop eating light meals 5 hours before a run. But the more I ran the hungrier I got. I was eating between 3200-3800 cal daily and I still was under weight. Now, different issue. This is a whole new world to me.
It's only a problem if you are not reaching your protein goal. As much as some keto-ers want to limit protein, there are only 2 macro-nutrients we can't make: protein and certain essential fats. By consuming sufficient protein, you ensure that you are getting enough amino acids to maintain lean tissue while you lose weight. I suggest 1g / lb. of lean mass daily from whole protein sources (use animal protein). Then make sure you also get at least 6g / day of fish oil or flaxseed oil to fulfill essential fats. Your body doesn't really need carbs or other fats.
Just be careful about eating too few calories for too long - it can result in metabolic adaptation (i.e. your RMR will decrease and it will become difficult to lose weight).
---
Thanks,
I'll keep checking the protein intake. I've been pretty good since I bought the protein powder New Zealand bovine probiotic whey isolate -shinoussa brand and
I bought beef bone broth- organika grass fed cows, that I add two table spoons to each of my shakes of one scoop of protein powder. Twice a day. 25 g per scoop 4g carbs, for the protein powder.
Got the gym to calculate the RMR for me, 1497 is what he said. My set cal intake I set up with mfp is 1350. Is that too low?
Maybe. Maybe not. You can try it for a week or three and see how you're doing and adjust from there.
My RMR is 1253. I can do ~1400-1600 before i gain. But all that depends on how much exercise i get. Er how much time i spend on the couch.
---
Thanks, I will keep track for a few weeks then..
@MegaMooseEsq thanks, I don't have a problem binging. I have a problem eating. And meeting my daily calorie intake. But now I understand as long as I get my required protein and healthy fats I should be fine. But I do have to push myself to eat. I don't feel hungry. But once I get more active my appetite comes back. At least it used to. Hope it does again :-)
When I used to eat 3200-3800 cal a day I was also running 10-13km daily six days a week and was always under weight. But these past years. I have not been running due to my back injury reason I've been at 1200 and just upped it to 1350 for daily calories and since aug 1st been only walking daily for exercise.
Sorry, brain must have misfired!2 -
MegaMooseEsq wrote: »travelling_lots wrote: »travelling_lots wrote: »midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »travelling_lots wrote: »midwesterner85 wrote: »@travelling_lots Are you already fat adapted? If not, this 3 months with reduced exercise is a good time to do that without so much impact to training performance. Since it takes 2-3 months for the changes to happen, I would say this lines up perfectly. I would suggest, though, that you need more electrolytes if you are eating low carb or keto. Don't limit the salt, potassium, or magnesium.
---
Please excuse my ignorance here. But what do you mean by fat adapted?
I just started walking daily aug 1 st this month.
I just signed up for the gym today as well which I plan to do during the day, while I still go out for evening walks with a min of 5 km.
I only have salt in my salads. I looove salads. Oh end I snack a lot in feta cheese at night about two oz of that there is more salt on that.
I am taking 50 mg of potassium supplements. Magnesium i upped it to 750 mg daily.
Just got protein shake as well two days ago to get plenty of protein without the extra carbs.
I'm also taking all the vitamins and minerals just because of the keto diet for these three months just in case I lack nutrition in some way.
Any suggestion on the above?
@midwesterner85 You got that one, right? Hes the expert.
LOL Not exactly an expert, but decently aware.
@travelling_lots Fat adapted is a term used to describe someone who has undergone changes to improve efficiency of using fat for energy. These changes happen in several phases and take 2-3 months to complete. If you have eaten a ketogenic diet for 3+ months, then you have become fat adapted.
The end result of fat adaptation is that your muscles can directly oxidize fat at a high exertion level. The typical SAD consumer can only rely on fat oxidation up to about 55% of their VO2 max (65% if an elite athlete). I'm fat adapted and have estimated through various measurements that I'm oxidizing fat up to about 80% of my VO2 max.
Another interesting effect that was recently discovered is that fat adapted individuals store new glygocen in muscles rather than their liver - at a 6:1 ratio. A SAD eater would store new glycogen at a 1:1 ratio in muscles:liver.
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Thank you,
I really have a lot to learn. Then I guess my answer is no. I'm not fat adapted. I just started this keto diet, and so far it's been learning at what point I'm in keto range.
I just figured out today 18 g is only trace of ketones at 5% of 1450 daily cal.
Still trying to figure out:
- is that too high for calorie intake for me? And how do I know?
- Or do I keep the 5% carb range but with lower daily calorie intake?
- Then also trying to figure out how to decrease carb intake to 5% for better results, while still getting enough calories in the day.
- Then try to figure out a menu that I can live with for three months till I get fully active and start slowly upping my carbs.
Or do you think I should still maintain the 5 % carb intake with same daily calories for the another 3 months after that? Or
Up my carb % and daily calories once more active like burning 500 cal a day via exercise once I've done with 3 months of being with keto diet?
I have 30 lbs to get rid off and willing to stick to a plan for what ever length of time is needed. Then I guess figure out a maintenance plan.
Sorry lots of questions.
Don't put too much stock into the urine ketone strips. They are not very accurate. Initially, you are going to lose glyocogen and a lot of water along with it. Just trust that you are in ketosis if you have been eating less than 50g carbs for a few days - maybe even faster, depending on circumstances.
Calories are fine... they still matter with the keto diet. If you want to increase carbs after 3 months, make sure to strategically time the carbs so that they are used for energy before having a chance to be stored as glycogen or fat. If you eat a bunch of carbs the day before a race, for example, they will likely get stored as glycogen (and fat if a large quantity) and you will feel quite bloated and not energized. Having carbs right before running (15 min. before, for example) is a way to make sure they get used, but also could be a digestion issue as many of us don't eat right before we run.
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Wow!
Thanks for saying that. I was going nuts here. I'm eating min12g max 42 every day. And only shows trace unless it's 12 g with walks two days before that.
I'll remember the carb increase info after the three months.
I'm having issues eating my daily cal intake. I'm just not hungry. Is that a bad thing?
When I used to run, I did 6 days a week had to stop eating light meals 5 hours before a run. But the more I ran the hungrier I got. I was eating between 3200-3800 cal daily and I still was under weight. Now, different issue. This is a whole new world to me.
It's only a problem if you are not reaching your protein goal. As much as some keto-ers want to limit protein, there are only 2 macro-nutrients we can't make: protein and certain essential fats. By consuming sufficient protein, you ensure that you are getting enough amino acids to maintain lean tissue while you lose weight. I suggest 1g / lb. of lean mass daily from whole protein sources (use animal protein). Then make sure you also get at least 6g / day of fish oil or flaxseed oil to fulfill essential fats. Your body doesn't really need carbs or other fats.
Just be careful about eating too few calories for too long - it can result in metabolic adaptation (i.e. your RMR will decrease and it will become difficult to lose weight).
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Thanks,
I'll keep checking the protein intake. I've been pretty good since I bought the protein powder New Zealand bovine probiotic whey isolate -shinoussa brand and
I bought beef bone broth- organika grass fed cows, that I add two table spoons to each of my shakes of one scoop of protein powder. Twice a day. 25 g per scoop 4g carbs, for the protein powder.
Got the gym to calculate the RMR for me, 1497 is what he said. My set cal intake I set up with mfp is 1350. Is that too low?
Maybe. Maybe not. You can try it for a week or three and see how you're doing and adjust from there.
My RMR is 1253. I can do ~1400-1600 before i gain. But all that depends on how much exercise i get. Er how much time i spend on the couch.
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Thanks, I will keep track for a few weeks then..
@MegaMooseEsq thanks, I don't have a problem binging. I have a problem eating. And meeting my daily calorie intake. But now I understand as long as I get my required protein and healthy fats I should be fine. But I do have to push myself to eat. I don't feel hungry. But once I get more active my appetite comes back. At least it used to. Hope it does again :-)
When I used to eat 3200-3800 cal a day I was also running 10-13km daily six days a week and was always under weight. But these past years. I have not been running due to my back injury reason I've been at 1200 and just upped it to 1350 for daily calories and since aug 1st been only walking daily for exercise.
Sorry, brain must have misfired!
Oh no worries. I felt like that yesterday til I went for my walk in the forest.
Check it out0 -
Yesterday trail forest walk. It more than cleared my head.
2 -
I need some help here. Completely confused. How do I read this?
What exactly have I burned for calories?
Should I even bother clicking on garmin neg adjustment?
Cardiovascular
Walking. , 8 kph (7.5 min per km) 447
Garmin Connect calorie adjustment -239
TOTALS: 2080 -
This is sad it's 14:50 and still not hungry.
Been checking out different food dishes to see if I crave nothing :-(
Going to make a salad and protein smoothie even if not hungry. My daily cal intake still sitting at 1350 :-(0 -
travelling_lots wrote: »I need some help here. Completely confused. How do I read this?
What exactly have I burned for calories?
Should I even bother clicking on garmin neg adjustment?
Cardiovascular
Walking. , 8 kph (7.5 min per km) 447
Garmin Connect calorie adjustment -239
TOTALS: 208
I think the negative adjustment is so you don’t get double credit for the run and the steps, since the run number includes the steps, so your calories burned is 208. I use an Apple Watch and negative adjustments have worked out fine, even if they are confusing sometimes.1
