Lipolysis/Ketosis Questions

deesims7
deesims7 Posts: 1
in Food and Nutrition
Hi! I am a young woman who weighs around 175 pounds and is 5'6", and I recently began following a ketogenic diet (as in, I've been adjusting for three days so far, so I'm very new). Two days ago I cut my carb intake in half (126 grams net carbs), yesterday I cut it down to about 55 grams net carbs, and today I've had 36 grams net carbs. So far I feel fine - I haven't experienced any of the "low carb flu" symptoms people sometimes report - and have been very vigilant about my fat and protein intake. Already I am less bloated, so something definitely is happening in my body!

Many websites state that, in order to reach a state of lipolysis/ketosis, one should consume fewer than 50 grams of carbohydrates per day. My question is for others who have experience with following this diet plan:

Approximately how long until the body uses up its stored glycogen and begins utilizing fats instead?

and

Should I keep my carb intake at around 30-40 grams (net) per day, or should I go lower? i.e. Where are the best results?

Thank you in advance for your time and consideration.

-deesims7

Replies

  • Vexxe
    Vexxe Posts: 24 Member
    With regards to glycogen stores, it depends on how active you are. You can burn through all your glycogen with a couple of intense work out periods or it will take your body anywhere from 16-48 hours to deplete if inactive. You'll notice when your glycogen is disappearing just by looking at the scales. Remember to keep hydrated and to up your salt intake, my advice is to find a zero carb electrolyte supplement or just get a magnesium and potassium supplement. The sodium chloride you can get from table salt. Naturally your body is going to flush a lot of it's water as glycogen holds on to it which also leads to the kidneys flushing a lot of electrolytes out of the body. If you notice dizziness, cramping or heart palpitations lack of salts is the common cause.

    Now as for carbs, I would suggest reducing carbs to <20g for at least 2 weeks. Then slowly introduce more carbs up to a max of 50g. Once you become adapted, your body will continue to function in ketosis even with minimal carb intake. You also become quicker at switching back if you slip up and eat too many carbs that throw you out of ketosis. Stay away from the carbs and don't even cheat as you will just set yourself back and you'll regret it while you feel crappy for a couple of days afterwards. They will put bumps in the road to weight loss and it can be quite a downer.

    You'll notice the weight come off in chunks. My experience was I would stay the same weight for 4-5 days and I'd just drop over 3lbs and never see it come back. It's kinda weird but satisfying but you have to stick at it. I suggest weighing in every 3-4 days and always weigh yourself at the same time of the day each time.

    Good luck, it's easy when you get into it.
  • dieselbyte
    dieselbyte Posts: 733 Member
    Lipolysis is a biochemical pathway resposible for the breakdown of lipids. Ketosis isn't necessary to produce lipolysis.

    The initial weight loss many experience early on (first 2-5 days) from keto diets is mainly water weight - so yes, you will feel less "bloated" in the beginning. Unless you have a medical reason to avoid carbohydrates, studies show that moderation in diets creates more effective results vs extremes in diets - when protein intake and calories are constant across the board.

    http://www.nsca.com/Videos/Conference_Lectures/Low-Carbohydrate_Diets_for_Athletes/

    The above is a long video, but Alan Aragon makes a very strong point about moderation vs extremes.
  • aeb09
    aeb09 Posts: 424 Member
    Induction is usually <20g net for 2 weeks or so, then most people slowly raise their carb level to figure out what the max is they can tolerate while staying in ketosis. It can take a few weeks to become fully "fat-adapted" after being in ketosis.

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