Keto Newbie

RubyRunner14
RubyRunner14 Posts: 148 Member
in Food and Nutrition
Hey guys -- on Sunday I began Keto. I think that I've been doing okay, other than the typical keto flu. I am pretty sore and sleepy (and really darn thirsty... I drink like 9 glasses lately before lunch shows up) today because of the weather and my activity yesterday. I think my current diet is OK but I have a few questions: When should I do a carb refeed?, how long should I stay in Keto?, and What do I do once I want to get out of Keto?

I have about five pounds of fat left, and I already noticed the initial "weight" drop from water. Yesterday I ran and my muscles were so drained, I couldn't perform well. Same on 4 mile run Sunday, I was zapped. Must be the Keto flu.

Some info:
Yesterday's TDEE: Probably at least 3000 (8:20AM - 9:00PM band camp marching a drum 1/4 of my weight... Yahoo!)
Monday's TDEE: About 2500+ (only 6 hours camp today)
Sunday's TDEE: About 2000 (day off and did some grocery shopping)
Diary code is 6784. (No, I'm not proud of the processed food, but when your schedule's like mine and have egg/dairy intolerances, you've gotta cut corners to make stuff work somehow.)

Thanks for the help guys!

Replies

  • meggpegg
    meggpegg Posts: 2
    You should probably wait for about two weeks before you do a carb up, but as you've only got 5lb left to lose why not just stick at it until you've reached your goal? CKD is generally when people want to get to below 10% body fat - there are loads of forums on bodybuilding websites which are great. They tell you exactly when to carb up - how long for and how much you should eat. I think the general advice is to wait until keto flu, then go 1-2 weeks more then do a carby meal. I've been doing keto since Thursday (2nd time round) but luckily no keto flu for me - am testing postive dark pink/purple on ketostiks though.
    Best of luck with your last few pounds!!
  • meggpegg
    meggpegg Posts: 2
    Oh sorry! Didn't see the rest of your questions. Stay in keto as long as you like - people have stayed on it for years with no ill effects. To get out of keto simply eat some carbs, your body will pretty quickly revert back to gluconeogenesis for energy but try and keep your carb level between 100-150g depending on how active you are - you sound pretty active so maybe even between 150-200g. Stick to that and you should maintain your body fat loss.
  • RubyRunner14
    RubyRunner14 Posts: 148 Member
    Thanks for the input. I read a how to Keto article on Bodybuilding.com as well and the two week mark seems to be the common date. I think I did the math right, my Keto carb refeed macros would be 450g carb, 122g protein, 45g fat. On the how to Keto thread it said start Friday night end Saturday at midnight, which works well for me... I can't wait to dig into oats and peas again! All this fat and protein frothing in my stomach while busting my butt in the summer heat 8hrs a day really makes me cranky, but I have just a little to go so I'll try to stick with it.

    I've been doing some paper research too and 150g carbs maintenance was also the magic number. Quite a match. Thanks again!

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