Keto
tbow0023
Posts: 8 Member
I plan on starting a 3 day fast tomorrow. Will that help my body become fully fat adapted faster or should I fast a bit longer I can go about a week long if needed. Then the next question I have is that if I do workout and if I am fat adapted will I be using fat for energy during my workouts or will I be using carbs still? I have done plenty of research but I have not been able to find answers to these two questions. Please help and thank you. Also can I drink Diet Coke whole in keto or do you think it will hold back the fat loss?
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Replies
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If your research is telling you that fasting for three days is condusive to weight loss success you should question your sources. Keto and fasting are not necessary for weight loss. Your body using dietary fat in place of carbs for energy does not automatically result in weight loss unless the calories you're consuming are fewer than the calories you're burning. Fasting for days or weeks at a time is dangerous and unsustainable. When looking into a way of eating ask yourself if it's something you can sustain for the rest of your life whether you're losing or maintaining. If the answer is no then that's probably not the best choice for you. Weight loss is about a change of lifestyle.
Also, no, diet soda will not impact your weight loss because it has zero calories.23 -
I plan on starting a 3 day fast tomorrow. Will that help my body become fully fat adapted faster or should I fast a bit longer I can go about a week long if needed. Then the next question I have is that if I do workout and if I am fat adapted will I be using fat for energy during my workouts or will I be using carbs still? I have done plenty of research but I have not been able to find answers to these two questions. Please help and thank you. Also can I drink Diet Coke whole in keto or do you think it will hold back the fat loss?
Your body will eventually deplete glycogen stores if you aren't eating carbs. This shows up as water weight loss.
But it takes a calorie deficit to use fat stores. If you are eating dietary fat - then your body will use ingested fat calories. You still need a calorie deficit to lose weight; keto doesn't change that.
Diet Coke has zero calories, so that won't decrease your calorie deficit at all. Diet Coke can help you lose weight if it helps you keep calories in check.9 -
No I just want to do the 3 days so I can get into ketosis faster and I get the cal in and cal out. I just usually over do it when it comes to carbs so I feel like excluding them will help me in the long term.15
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That’s why I chose keto in all honesty I tend to binge when it comes to carbs2
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Although diet coke is zero cals and carbs, the artificial sweetener spikes insulin which can stall the fast or ketosis. It can also cause sugar cravings. I only have coke zero as a treat like hard alcohol.
Fasting may speed up your entrance to ketosis as you'll run out of glycogen stores in the liver faster, but isn't necessary. Continued carb restriction will do this anyway, just takes some more time, but can be more comfortable. If you do fast, make sure you make up the calories you missed during feed days. I don't advise going a whole week, 3 days straight off is a little much too. Build it gradually and don't force a fast. If you feel unwell, eat.
As for the exercise. During cardio, your liver will use any carbs first before the ketones kick in. If you've been fasting then it will likely already be on the ketones. I find I can feel the shift during exercise, it's like a burst of energy and focus. Outside of exercise I just really want to move or go for a run.
If you do weights/focus on muscle resistance, then your muscles will use stored glucose/glycogen. You don't need to worry about using up this. It's the only place that needs it. If you aren't heavy on this you don't need to worry about running out, the small amount you do consume is enough. Those that do, need to carb up now and then to replenish stores.
Feel free to look more into the second part as it's been a while since I refreshed my memory on the subject.29 -
If you want to do keto, start doing keto. I wouldn't bother with fasting.7
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dont worry about ketosis, if you want to do keto just start keto and if you want to fast just skip breakfast and eat in an 8 hour window. fasting 3 days will be tough on you and is not necessary. Later on when you become more fat adapted(it takes a while like months later you could venture on to longer fasts. There is no advantage for being in ketosis right away by the way.
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I plan on starting a 3 day fast tomorrow. Will that help my body become fully fat adapted faster or should I fast a bit longer I can go about a week long if needed. Then the next question I have is that if I do workout and if I am fat adapted will I be using fat for energy during my workouts or will I be using carbs still? I have done plenty of research but I have not been able to find answers to these two questions. Please help and thank you. Also can I drink Diet Coke whole in keto or do you think it will hold back the fat loss?
What's the rush?
If you want to do keto, do it because you can comply. How fast you get into ketosis is not going to matter in the long run. Over the long term, study after study after study show results correlating with calorie deficit.
I've got nothing against keto as a tool for managing your deficit, or other potential medical conditions. This "fat adapted" stuff is not the key to fat loss. Your deficit is. To the extent that keto helps you keep your energy balance in a deficit, it's great. It's not magic.
I don't know what the benefit of a 3 day fast is supposed to be. I think it would benefit me by having my wife knock some sense into me for being a jerk after fasting for that long.8 -
That’s why I chose keto in all honesty I tend to binge when it comes to carbs
What do you mean by carbs exactly? I ask this because when most people say they binge on carbs they're usually referring to desserts, chips, pop, pasta, etc. and not fruits vegetables, beans, oats, rice, etc. If this is the case, it's about balance. You dont need to completely omit or heavily restrict carbs, you just need to indulge in moderation. Teaching yourself to do that will be much more beneficial in the long run than having an all or nothing mentality. If you want to do keto, then do keto. You dont need to fast to do keto.6 -
I have been doing keto for 3 months now and have lost 40lbs. I have not fasted (well I guess I technically fast for 18 hours every day because I don't eat breakfast) and I drink at least one diet soda a day.4
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That’s why I chose keto in all honesty I tend to binge when it comes to carbs
In all honesty, undereating is a surefire way to set yourself up for a binge. While some people can fast (especially for religious purposes) and transition smoothly back to normal eating, many people who have a tendency to binge find themselves stuck in a nasty restrict/ binge cycle they can't get out of.
Whether or not you will lose weight will depend on your calorie deficit, so why not just start logging, with your macros set for keto, and start hitting your deficit?4 -
Are you going from no dieting at all to attempting a 3 day fast? There’s zero chance you will be able to make it.
Work your way into it, Keto isn’t a magic bullet that’s going to make your weight melt off.
Start with 3 meals a day no snacking in between to work Into keto / IF. You lose craving for carbs and find yourself less hungry as you eat less. Going straight to 3 day fast is setting yourself for failure.0 -
Why a 3day fast? Do you want to drop weight quickly? I agree you’re just setting yourself up for failure.
Why not just start with Keto +/- IF?
I’ve been Keto for 7 weeks now and finding it a remarkably easy way to stay in calorie goals, plus have lost 7kg in the process, with no fasting involved.
As I understand it, extended fasting is an adjunct once you’re well into a ketogenic diet, and you’d need to be drinking things like bone broth/stock not coke with its subsequent insulin spikes.
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Seems like a great plan if your goal at the end is failure. For the vast majority of people, this would lead to a binge afterwards.6
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It's not necessary. Restrict your carbs, eat low/no carb foods to satiety and give it a few weeks and see how you make out. Most respond by spontaneously reducing their calories - no fasting required.0
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A fast will put you into ketosis faster, and possibly slightly deeper ketosis. So will eating exogenous ketones, mct oil and coconut oil. Exercise will also get you into ketosis faster.
You don't need ketones for weight loss though. The key is a calorie deficit. A ketogenic diet is thought to help because of the satiating effects often experienced while on the diet, so some of us lose more effortlessly while using that woe.
Fat adaption will not occur any faster if you get into ketosis faster. Fat adaption tends to take a few weeks to a few months, and just is the point where the body get quite good at using fats as its primary fuel, VO2 max may have risen, glycogen stores are normal, and uric acid levels are normal (it tends to rise at first). I noticed a cognitive improvement around that time too, although that is just my n=1.
Good luck.0 -
Larkspur94 wrote: »Although diet coke is zero cals and carbs, the artificial sweetener spikes insulin which can stall the fast or ketosis. It can also cause sugar cravings. I only have coke zero as a treat like hard alcohol.
Fasting may speed up your entrance to ketosis as you'll run out of glycogen stores in the liver faster, but isn't necessary. Continued carb restriction will do this anyway, just takes some more time, but can be more comfortable. If you do fast, make sure you make up the calories you missed during feed days. I don't advise going a whole week, 3 days straight off is a little much too. Build it gradually and don't force a fast. If you feel unwell, eat.
As for the exercise. During cardio, your liver will use any carbs first before the ketones kick in. If you've been fasting then it will likely already be on the ketones. I find I can feel the shift during exercise, it's like a burst of energy and focus. Outside of exercise I just really want to move or go for a run.
If you do weights/focus on muscle resistance, then your muscles will use stored glucose/glycogen. You don't need to worry about using up this. It's the only place that needs it. If you aren't heavy on this you don't need to worry about running out, the small amount you do consume is enough. Those that do, need to carb up now and then to replenish stores.
Feel free to look more into the second part as it's been a while since I refreshed my memory on the subject.
um, if this were true, why would diet soda be recommended for diabetics??10 -
Larkspur94 wrote: »Although diet coke is zero cals and carbs, the artificial sweetener spikes insulin which can stall the fast or ketosis. It can also cause sugar cravings.
No it doesn't. Artificial sweeteners are dietarily neutral. They do no harm (unless a person is allergic to a particular one) and they do not help (they contribute no nutrients)
There is zero proof that they spike insulin despite the decades of research on them.
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Muscleflex79 wrote: »Larkspur94 wrote: »Although diet coke is zero cals and carbs, the artificial sweetener spikes insulin which can stall the fast or ketosis. It can also cause sugar cravings. I only have coke zero as a treat like hard alcohol.
Fasting may speed up your entrance to ketosis as you'll run out of glycogen stores in the liver faster, but isn't necessary. Continued carb restriction will do this anyway, just takes some more time, but can be more comfortable. If you do fast, make sure you make up the calories you missed during feed days. I don't advise going a whole week, 3 days straight off is a little much too. Build it gradually and don't force a fast. If you feel unwell, eat.
As for the exercise. During cardio, your liver will use any carbs first before the ketones kick in. If you've been fasting then it will likely already be on the ketones. I find I can feel the shift during exercise, it's like a burst of energy and focus. Outside of exercise I just really want to move or go for a run.
If you do weights/focus on muscle resistance, then your muscles will use stored glucose/glycogen. You don't need to worry about using up this. It's the only place that needs it. If you aren't heavy on this you don't need to worry about running out, the small amount you do consume is enough. Those that do, need to carb up now and then to replenish stores.
Feel free to look more into the second part as it's been a while since I refreshed my memory on the subject.
um, if this were true, why would diet soda be recommended for diabetics??
IMO, what the ADA or NIH recommends is not worth that much. A diet of 45 to 65% carbs is also recommended for diabetics, along with everybody else. Sugar used to be recommended too because it has less glucose than the starches.
https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity/carbohydrate-counting
I don't think diet soda is bad for all, but it may not be good for some diabetics, just like 65% carbs might not be ideal for some (most) diabetics.Larkspur94 wrote: »Although diet coke is zero cals and carbs, the artificial sweetener spikes insulin which can stall the fast or ketosis. It can also cause sugar cravings.
No it doesn't. Artificial sweeteners are dietarily neutral. They do no harm (unless a person is allergic to a particular one) and they do not help (they contribute no nutrients)
There is zero proof that they spike insulin despite the decades of research on them.
There actually is some evidence that some artificial sweeteners raise blood insulin levels.
Sucralose might raise insulin:
https://www.ncbi.nlm.nih.gov/pubmed/23633524
Saccharine may raise insulin:
https://www.ncbi.nlm.nih.gov/pubmed/18556090
It looks like aspartame and stevia does not raise insulin.
Some sugar alcohols (ingredients ending in "ol") will raise insulin AND blood glucose, but typically not as high as starches (glucose) or sugars (glucose fructose) would.
But artificial sweeteners, which are zero calorie, probably do not have a large effect on weight loss for most people, except perhaps if you are consuming very large amounts of it, or are very insulin resistant with too high of levels of circulating insulin already. JMO.Muscleflex79 wrote: »Larkspur94 wrote: »Although diet coke is zero cals and carbs, the artificial sweetener spikes insulin which can stall the fast or ketosis. It can also cause sugar cravings. I only have coke zero as a treat like hard alcohol.
Fasting may speed up your entrance to ketosis as you'll run out of glycogen stores in the liver faster, but isn't necessary. Continued carb restriction will do this anyway, just takes some more time, but can be more comfortable. If you do fast, make sure you make up the calories you missed during feed days. I don't advise going a whole week, 3 days straight off is a little much too. Build it gradually and don't force a fast. If you feel unwell, eat.
As for the exercise. During cardio, your liver will use any carbs first before the ketones kick in. If you've been fasting then it will likely already be on the ketones. I find I can feel the shift during exercise, it's like a burst of energy and focus. Outside of exercise I just really want to move or go for a run.
If you do weights/focus on muscle resistance, then your muscles will use stored glucose/glycogen. You don't need to worry about using up this. It's the only place that needs it. If you aren't heavy on this you don't need to worry about running out, the small amount you do consume is enough. Those that do, need to carb up now and then to replenish stores.
Feel free to look more into the second part as it's been a while since I refreshed my memory on the subject.
um, if this were true, why would diet soda be recommended for diabetics??
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