Keto diet, perform less
Replies
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Are you sure you are in ketosis? Because you are eating fairly low carb but not as low as many in ketosis, you may not be burning fat efficiently while also not getting much energy from carbs. I'm not an expert in this area, but just a thought.
I have the impression I am hopping in and out at the moment to be honest. I just made a new calculation
1633 kcal Daily Calorie Intake
22 g Carbohydrates (5%)
102 g Protein (25%)
126 g Fat (70%)
Let's see if this works better!
That's close to my macros. Dont forget you shoulf be calculating net Carbs, not just Carbs.
Net Carbs = total Carbs - fiber.
Fiber dont count on keto. You just poop it lol..0 -
So, for some it works when they increase the carbs, for others when decreasing it. I guess that I have to figure out myself. But when you got only 5% carbs a day, how about vegetables? What do you eat a day?
I'm currently eating a salad with bleu cheese dressing, bleu cheese crumbles, roasted chicken thighs, and some roasted broccoli. I didn't eat breakfast this morning, but had a couple Tbsp of macadamia nut butter. Pepperoni and cream cheese is also a frequent snack for me.0 -
Are you sure you are in ketosis? Because you are eating fairly low carb but not as low as many in ketosis, you may not be burning fat efficiently while also not getting much energy from carbs. I'm not an expert in this area, but just a thought.
I have the impression I am hopping in and out at the moment to be honest. I just made a new calculation
1633 kcal Daily Calorie Intake
22 g Carbohydrates (5%)
102 g Protein (25%)
126 g Fat (70%)
Let's see if this works better!
That's close to my macros. Dont forget you shoulf be calculating net Carbs, not just Carbs.
Net Carbs = total Carbs - fiber.
Fiber dont count on keto. You just poop it lol..
Lol. I will keep that in mind!0 -
So, for some it works when they increase the carbs, for others when decreasing it. I guess that I have to figure out myself. But when you got only 5% carbs a day, how about vegetables? What do you eat a day?
I'm currently eating a salad with bleu cheese dressing, bleu cheese crumbles, roasted chicken thighs, and some roasted broccoli. I didn't eat breakfast this morning, but had a couple Tbsp of macadamia nut butter. Pepperoni and cream cheese is also a frequent snack for me.
Owwww your salad sounds good! I put blue cheese on the grocery list immediately!0 -
Net Carbs = total Carbs - fiber.
Fiber dont count on keto. You just poop it lol..
Here's where MFP confuses me when I'm trying to count net carbs:
Your Daily Goal 1,677 112 147 20 32 18
Calories Fat Protein Carbs Sugar Fiber
So my daily goal for this day was 20g carbs, but 32g sugar and 18g fiber? Can somebody explain, please?0 -
I'm not exactly sure how MFP does it, because I don't log much. In general, total carbs should equal starches + sugars + fiber.
Total carbs - fiber should be what you count as carbs. I'd ignore sugar "goals", because on keto, the goal is "minimal".0 -
Seriously?? As a health professional, I have to say that this 'diet' is about as unhealthy as you can get. Putting your body into Ketosis is not a state you want to be in. Very damaging to the kidneys. I realize that this and the Paleo Diet are just another rung in the huge ladder of diet fads promising quick weight loss and 'permanent health and wellness,' but did you ever research the authors of these programs? Have you ever researched the long-term health effects?? I think not, otherwise you would not be eating this way.
No wonder you are having issues with your work-outs. And wait until your hair starts thinning and the gallstones appear (one of the main causes of these painful little stones is HIGH FAT diet). Why not just eat a healthy, BALANCED diet and monitor your portions? You may not lose quickly but you will lose. And guess what? You will be able to sustain that loss because all you would be doing is eating less of everything. I'm losing average of 1 lb. a week. I'm not starving, *****y, or miserable. My workouts are not fatiguing. Doesn't even feel like I'm dieting. I've made a few tweaks here and there but nothing drastic. Try it...you'll be alot happier. And healthier.
Good luck
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Net Carbs = total Carbs - fiber.
Fiber dont count on keto. You just poop it lol..
Here's where MFP confuses me when I'm trying to count net carbs:
Your Daily Goal 1,677 112 147 20 32 18
Calories Fat Protein Carbs Sugar Fiber
So my daily goal for this day was 20g carbs, but 32g sugar and 18g fiber? Can somebody explain, please?
I have been listening to a webinar from Justin Lord (Health & Fitness coach), who told one should take fast sugar (dextro for example) right after workout, to recover quicker, etc. Maybe that can be a reason?
http://www.onlinemeetingnow.com/seminar/?id=b43a83a12e0 -
Seriously?? As a health professional, I have to say that this 'diet' is about as unhealthy as you can get. Putting your body into Ketosis is not a state you want to be in. Very damaging to the kidneys. I realize that this and the Paleo Diet are just another rung in the huge ladder of diet fads promising quick weight loss and 'permanent health and wellness,' but did you ever research the authors of these programs? Have you ever researched the long-term health effects?? I think not, otherwise you would not be eating this way.
No wonder you are having issues with your work-outs. And wait until your hair starts thinning and the gallstones appear (one of the main causes of these painful little stones is HIGH FAT diet). Why not just eat a healthy, BALANCED diet and monitor your portions? You may not lose quickly but you will lose. And guess what? You will be able to sustain that loss because all you would be doing is eating less of everything. I'm losing average of 1 lb. a week. I'm not starving, *****y, or miserable. My workouts are not fatiguing. Doesn't even feel like I'm dieting. I've made a few tweaks here and there but nothing drastic. Try it...you'll be alot happier. And healthier.
Good luck
As a health professional, you should pay attention to the science:
"In the largest published series on carbohydrate-restricted diets, ketosis was not typically symptomatic..."
"Although there is certainly no evidence from which to conclude that extreme restriction of dietary carbohydrate is harmless, I was surprised to find that there is similarly little evidence to conclude that extreme restriction of carbohydrate is harmful. In fact, the consequential breakdown of fat as a result of carbohydrate restriction may be beneficial in the treatment of obesity..."
Both: Westman, EC (2002). "Is dietary carbohydrate essential for human nutrition?". The American journal of clinical nutrition 75 (5): 951–3; author reply 953–4. PMID 11976176.
Also, many doctors (who are also medical professionals) disagree with you. What you have works for you, and low carb people do work for them. No science exists to prove that either is harmful.0 -
Seriously?? As a health professional, I have to say that this 'diet' is about as unhealthy as you can get. Putting your body into Ketosis is not a state you want to be in. Very damaging to the kidneys. I realize that this and the Paleo Diet are just another rung in the huge ladder of diet fads promising quick weight loss and 'permanent health and wellness,' but did you ever research the authors of these programs? Have you ever researched the long-term health effects?? I think not, otherwise you would not be eating this way.
No wonder you are having issues with your work-outs. And wait until your hair starts thinning and the gallstones appear (one of the main causes of these painful little stones is HIGH FAT diet). Why not just eat a healthy, BALANCED diet and monitor your portions? You may not lose quickly but you will lose. And guess what? You will be able to sustain that loss because all you would be doing is eating less of everything. I'm losing average of 1 lb. a week. I'm not starving, *****y, or miserable. My workouts are not fatiguing. Doesn't even feel like I'm dieting. I've made a few tweaks here and there but nothing drastic. Try it...you'll be alot happier. And healthier.
Good luck
I have tried Gillan Mckeith, zero result
I have tried vegan, I gained and felt misserable
I have tried keto before, I never gained everything back
Besides my goal is set to 0.5 kg (1 lb) a week, I am not out to loose weight as quick as possible, because I know myself all too well that doesn't work + I didn't ask if this diet was healthy or not (opinions will differ, I think gluten is bad and don't preach about it either) I asked how to improve it, so I can perform better!0 -
Maybe mixed up with ketoacidosis?0
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Seriously?? As a health professional, I have to say that this 'diet' is about as unhealthy as you can get. Putting your body into Ketosis is not a state you want to be in. Very damaging to the kidneys. I realize that this and the Paleo Diet are just another rung in the huge ladder of diet fads promising quick weight loss and 'permanent health and wellness,' but did you ever research the authors of these programs? Have you ever researched the long-term health effects?? I think not, otherwise you would not be eating this way.
No wonder you are having issues with your work-outs. And wait until your hair starts thinning and the gallstones appear (one of the main causes of these painful little stones is HIGH FAT diet). Why not just eat a healthy, BALANCED diet and monitor your portions? You may not lose quickly but you will lose. And guess what? You will be able to sustain that loss because all you would be doing is eating less of everything. I'm losing average of 1 lb. a week. I'm not starving, *****y, or miserable. My workouts are not fatiguing. Doesn't even feel like I'm dieting. I've made a few tweaks here and there but nothing drastic. Try it...you'll be alot happier. And healthier.
Good luck
How is ketosis, with moderate protein intake, damaging to the kidneys?0 -
Net Carbs = total Carbs - fiber.
Fiber dont count on keto. You just poop it lol..
Here's where MFP confuses me when I'm trying to count net carbs:
Your Daily Goal 1,677 112 147 20 32 18
Calories Fat Protein Carbs Sugar Fiber
So my daily goal for this day was 20g carbs, but 32g sugar and 18g fiber? Can somebody explain, please?
I have been listening to a webinar from Justin Lord (Health & Fitness coach), who told one should take fast sugar (dextro for example) right after workout, to recover quicker, etc. Maybe that can be a reason?
http://www.onlinemeetingnow.com/seminar/?id=b43a83a12e
Given you are already on a very minimal amount of carbohydrates I certainly wouldn't bother "spending" any of them on something like dextrose.
Then again, I think you're making a mistake by reducing carbohydrates further especially considering that your issue isn't fat loss at this point, it's fatigue.
You'd really be best off making a slight reduction in other macronutrients and making a little bump in carbohydrates from your original macronutrient intake, keeping calories constant. See where that lands you as far as overall energy levels, monitor bodyweight and repeat if needed.0 -
Ketosis has no fat loss advantages to a normal caloric deficit.
I have tried a lot of diets, also normal Paleo but this seems to be the only diet which works for me.
It's possible your carbohydrates are still too high.
She's expressing problems with overall energy levels that could very well be glycogen mediated. Reducing carbohydrates is going to make her problem worse.0 -
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Ketosis has no fat loss advantages to a normal caloric deficit.
I have tried a lot of diets, also normal Paleo but this seems to be the only diet which works for me.
It's possible your carbohydrates are still too high.
She's expressing problems with overall energy levels that could very well be glycogen mediated. Reducing carbohydrates is going to make her problem worse.
Unless she's low-carb, non-ketotic. That could correspond to low energy, and be mitigated by lower carbohydrates. Either way, really, could help.0 -
Ketosis has no fat loss advantages to a normal caloric deficit.
I have tried a lot of diets, also normal Paleo but this seems to be the only diet which works for me.
It's possible your carbohydrates are still too high.
She's expressing problems with overall energy levels that could very well be glycogen mediated. Reducing carbohydrates is going to make her problem worse.
Unless she's low-carb, non-ketotic. That could correspond to low energy, and be mitigated by lower carbohydrates. Either way, really, could help.
I disagree entirely.0 -
Ketosis has no fat loss advantages to a normal caloric deficit.
I have tried a lot of diets, also normal Paleo but this seems to be the only diet which works for me.
It's possible your carbohydrates are still too high.
She's expressing problems with overall energy levels that could very well be glycogen mediated. Reducing carbohydrates is going to make her problem worse.
Unless she's low-carb, non-ketotic. That could correspond to low energy, and be mitigated by lower carbohydrates. Either way, really, could help.
I disagree entirely.
Well, I disagree with your disagreement.0 -
I am on a keto diet for about 4 weeks now and I have noticed I can't perform less then like I used to. When I go for a walk in the hills for example, I notice my legs feel heavy and naggy quite rapidly. Does anyone recognize this and does anyone know what to do about it? This is my food intake:
1586 kcal Daily Calorie Intake
40 g Carbohydrates (10%)
90 g Protein (23%)
118 g Fat (67%)
Thanks in advance!
Mina.
If I were in your position I'd adjust your macros as follows for the following week and monitor both bodyweight changes and training performance. At some point if you are unable to perform, your dietary intake can become counterproductive just looking at thermogenesis of training (in other words if all of your workouts suck then you should probably adjust macronutrients and/or total energy intake and hopefully recoup those calories through more functional/productive training).
I'd do this for the following week:
60g CHO
90p
108f
This should be roughly the same total energy intake (within 10 cals) but those 20g carbs will probably be noticeable. I'd consider adjusting it further but I'd START with the above.0 -
Seriously?? As a health professional, I have to say that this 'diet' is about as unhealthy as you can get.
Are you one of those "do as I say, not as I do" health professionals? Cause I'm on Paleo/Primal low carb for years now and at my heaviest I was 125lbs at 5'3, whereas I see your goal is to lose 60lbs. I don't mean to be rude here, just honestly puzzled why people who apparently didn't really care much about their diet for quite a while suddenly wake up and are so quick to judge and ridicule every other approach as a fad.
Also, I don't have any problems with my workouts, which are mostly high intensity. I just did the Insanity FitTest day one today and scored pretty high, considering that some moves were entirely new to me (pushup jacks or globe jumps -- I needed a moment to figure out what I'm supposed to do). My resting HR is still pretty high at 61, but it was 65 six months ago. During workouts my HR goes up slowly, drops down fast. All that on no more than 20g of net carbs a day. I'm happy and I don't feel I'm on any diet, cause it's been a lifestyle to me for so long I don't really imagine doing things any other way.
Live and let live. No two people are the same, and there are no solutions are bulletproof for everybody. I found out that my body loves low carb by trial and error, I used to listen to professionals telling me how I should stuff my mouth with whole grains and flush 'em down with milk, and all I have to say to them is: you eat it yourself.0 -
What is your BMR? You might not be eating enough calories period. Legs feel sluggish while running, hiking or walking when 1 or 2 things happen. 1) You are not drinking enough water. 2) Your blood sugar levels are severly dropping. Or a combination of both. From the very little research I have done, the only benefit to this diet is that it helps epileptics have less severe seizures that occur less often (and under medical guidance of course). I try to eat around the Zone for my macros - 40% carb, 30% fat and 30% protein, and have been successfully dropping a pound a week. However, I also realize different things work for different people.0
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Seriously?? As a health professional, I have to say that this 'diet' is about as unhealthy as you can get. Putting your body into Ketosis is not a state you want to be in. Very damaging to the kidneys
What are you basing that off of and additionally do you believe this is a function of protein intake or a function of low carbohydrates, specifically?0 -
i think you need more carbs. thats just me tho... I LOVE CARBS!
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Ketosis has no fat loss advantages to a normal caloric deficit.
I have tried a lot of diets, also normal Paleo but this seems to be the only diet which works for me.
It's possible your carbohydrates are still too high.
She's expressing problems with overall energy levels that could very well be glycogen mediated. Reducing carbohydrates is going to make her problem worse.
Unless she's low-carb, non-ketotic. That could correspond to low energy, and be mitigated by lower carbohydrates. Either way, really, could help.
I disagree entirely.
Would you mind elaborating on what about this you disagree with?0 -
What is your BMR? You might not be eating enough calories period. Legs feel sluggish while running, hiking or walking when 1 or 2 things happen. 1) You are not drinking enough water. 2) Your blood sugar levels are severly dropping. Or a combination of both. From the very little research I have done, the only benefit to this diet is that it helps epileptics have less severe seizures that occur less often (and under medical guidance of course). I try to eat around the Zone for my macros - 40% carb, 30% fat and 30% protein, and have been successfully dropping a pound a week. However, I also realize different things work for different people.
My BMR is just above 1500 and my intake is around 1500-1600 kal a day.
The rest of the discussion I will follow a bit in silence, but I can always try to increase or decrease carbs and see how it goes.0 -
Read on carb cycling, you'll find some good advices on http://www.t-nation.comThe rest of the discussion I will follow a bit in silence, but I can always try to increase or decrease carbs and see how it goes.0 -
It are mainly the legs with hiking, climbing, etc. Further I have noticed I am less bloated, even my face looks better, sacks under the eyes are gone, hamster cheeks gone, skin less dry, hair more ferm and stopped falling out. So at least there are some good things going on for sure! I also don't feel so tired over the day anymore, it's just that the performing became way less.0
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I really enjoyed reading Carb Nite Solution. Although I don't follow it faithfully, he gives you food for though (no pun intended). That and it's an easy read 0
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Seriously?? As a health professional, I have to say that this 'diet' is about as unhealthy as you can get.
Are you one of those "do as I say, not as I do" health professionals? Cause I'm on Paleo/Primal low carb for years now and at my heaviest I was 125lbs at 5'3, whereas I see your goal is to lose 60lbs. I don't mean to be rude here, just honestly puzzled why people who apparently didn't really care much about their diet for quite a while suddenly wake up and are so quick to judge and ridicule every other approach as a fad.
Also, I don't have any problems with my workouts, which are mostly high intensity. I just did the Insanity FitTest day one today and scored pretty high, considering that some moves were entirely new to me (pushup jacks or globe jumps -- I needed a moment to figure out what I'm supposed to do). My resting HR is still pretty high at 61, but it was 65 six months ago. During workouts my HR goes up slowly, drops down fast. All that on no more than 20g of net carbs a day. I'm happy and I don't feel I'm on any diet, cause it's been a lifestyle to me for so long I don't really imagine doing things any other way.
Live and let live. No two people are the same, and there are no solutions are bulletproof for everybody. I found out that my body loves low carb by trial and error, I used to listen to professionals telling me how I should stuff my mouth with whole grains and flush 'em down with milk, and all I have to say to them is: you eat it yourself.0 -
Ketosis has no fat loss advantages to a normal caloric deficit.
I have tried a lot of diets, also normal Paleo but this seems to be the only diet which works for me.
It's possible your carbohydrates are still too high.
She's expressing problems with overall energy levels that could very well be glycogen mediated. Reducing carbohydrates is going to make her problem worse.
Unless she's low-carb, non-ketotic. That could correspond to low energy, and be mitigated by lower carbohydrates. Either way, really, could help.
I disagree entirely.
Would you mind elaborating on what about this you disagree with?
1) I think it's likely she's already in a ketosis.
2) Regardless of whether or not she's in ketosis her energy levels are in the tank and it's been 4 weeks on the diet. Increasing carbohydrate is significantly more likely to contribute to improving her energy levels than reducing carbohydrates.
3) Increasing energy levels could potentially benefit fat loss through additional activity thermogenesis.
4) Adding carbohydrate and reducing fat may accomplish 3).0
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