21 day 10k challenge

Day one of the challenge is complete and here I am on day two. A little tender from the run yesterday and the late evening gym session. Unfortunately, this morning I weighed in at 181. Nice to lose the recent weight I have gained but I feel this is not a safe weight drop. There are a lot of factors for the 5 pound weight drop. Such as dehydration from the high volume of activity and poor re-hydration (water consumption). Also, my body will not hold water while I am in Ketosis so re-hydration is a must with electrolyte additions such as Sodium, magnesium and potassium. My blood Ketone reading this a.m. is 1.0.... Secondly, (which is uncommon when I am on a strict Keto Diet) I had a large volume of GI emptying due to the stress of the run and a lot of old poor nutritional meals I have had over the past 2-3 days. I may have to re-evaluate my caloric intake and increase the amount. Currently I have decided to put myself into a caloric deficit at 1500 calories a day. I am not a complete believer in Calories in and calories out based on the current American standards. But I do believe in caloric deficit for expediting weight loss. In a nut shell I will explain and can write a longer more detailed explanation later per request.
So, in Ketosis we have converted our bodies to run predominately off a new fuel Ketones versus the good ol' Glucose (sugar). Once the ketosis state has been achieved there are two primary ways of fueling the ketone tank. One is by way of exogenous or external ingestion. This of coarse is achieved by way of the foods we ingest and/or nutritional supplements. The second is the body breaking down its own fat for the conversion, hence the state of Ketosis.
So, going back to my caloric intake comment. Imagine if you take in so much fat by way of your diet and/or supplements your fuel source is satisfied. Therefore the need for your body to break down fat is not of any need during this time. Only until you start to need fuel and the reserve is short will the body go to the fat shelf and start removing it for fuel. Make sense? If you do not use your fat for fuel no weight loss from fat will happen..... BUT, you will experience weight loss of water.... Do not get those confused. Insulin is a regulatory hormone with its primary job controlling the glucose levels in the blood. But it also is an assisting or influencing hormone for the renal (kidneys) to hold or excrete fluid. Therefore, as long as you are in Ketosis your will lose a lot of water which is not the goal here in weight loss. Unless of coarse you suffer from Congestive heart failure, poor ejection fraction or some form of poor venous return causing a lot of fluid back up. Anyway, this covers the caloric deficit I was talking about so my body can use my fat for fuel versus the exogenous fat I ingest.
In the contrary, I feel eating the higher caloric volume by way of mostly fat will not cause any major weight gain, especially by way of fat. Lets revisit the hormone insulin, if performing a good keto diet 70F/25P/5C regimen your production of insulin is at minimum. Insulin holds the key to fat storage. It is the hormone that opens up the cells of the body to store the fat and other nutrients including proteins and amino acids). With the low production of this hormone the fats you ingest will eventually be used for energy versus being stored as fat.
Anyway, I got kinda long winded here on this forum but I hope this was useful info...
[edited by mods]