Low carbs, ketosis

Orla K

I've been trying to cut my carbs down, really the starchy ones(don't suit me at all) and limit my fruit(getting rid of a sweet tooth) I have been trying to do this for a while and decided to go back to fitday and put everything in. I felt like I had a good enough day yesterday even with 3 squares of 70%chocolate (which tasted really sweet) by last night I added everything up and it came to

cal - 1508
fat - 84.7g
carbs - 54.5g
prot - 133.9g

My stats
female
5'4"
69kg

Yesterdays workout I try to go to the gym most days 5 or 6, if not the gym a 10-20k cycle.

I do need to lose some of that weight but I don't know enough about ketosis to decide if I want to be there or not. The 54.5g of carbs was with me not trying too hard so I could probably do it if I tried. I just don't know if I want to, I have been looking up on the internet about it since I first saw this thread don't remember hearing anything about it before that.

I'm wondering if I keep going with the diet and exercise I am now could I end up in ketosis, or maybe I should try for ketosis but that opens up a load of questions.


I also if I didn't add it up I would have guessed that I got more calories that 1508.

EileenG

With that diet and that workout level, you are almost certainly in ketosis for at least part of the time. And the world hasn't ended.

People tend to think of ketosis as all or nothing, but of course, it's not. It's the body's back-up system for managing when glycogen (sugar solution in the liver) is low. Most athletes are in ketosis after a workout, they just don't test their urine for it.

There is nothing magic about ketosis. It doesn't magically make you slim OR make your kidneys explode. It just means your body is burning fat for running energy rather than sugar/carbs. But calories still count. The advantage of ketosis from a dieting point of view is that it tends to reduce appetite, so it's easier to stick to the calories you have set.

As a general rule, you can expect ketosis once you eat 50g of carbs a day. 20g is the level at which you can't avoid ketosis, no matter what you do. But I know athletes who can stay in ketosis on 150g of carbs a day. And when I was a high carbing pregnant vegetarian, I was frequently in ketosis because I cycled.

EileenG

As for your workout, I would increase the weight and do fewer reps. That will give better results and take less time. Aim for 8 to 10 reps. Do you do your leg and back work on a different day?

Orla K

I had a feeling I was in it/getting in it. I might aim for 50g or less just to try it for a bit.

As for the exercise, when it's not a body weight one I normally like to go for 8-12reps but sometimes because of whatever mood I'm in I do it the way the instructor put down or some variation inbetween.

As for the legs, I don't do legs, I have crap knees so no working legs for now, they got worse a few weeks ago and I'm only just back at the gym. (That reminds me I need to take my tablet, which also means I need to eat)

EileenG

This is something I don't agree with, that bad knees means no leg workouts. I have rubbish knees myself, and as a result, I do extra leg work, because I do specific exercises to strengthen my knees as well as the regular leg work. Unless you plan to live in a wheelchair, you have to use your legs, and weak leg muscles will just lead to more strain on your knees.

Perhaps talk to a physio about some appropriate exercises? I do feel you need to work your legs.

Orla K

EileenG wrote: »

This is something I don't agree with, that bad knees means no leg workouts. I have rubbish knees myself, and as a result, I do extra leg work, because I do specific exercises to strengthen my knees as well as the regular leg work. Unless you plan to live in a wheelchair, you have to use your legs, and weak leg muscles will just lead to more strain on your knees.

Perhaps talk to a physio about some appropriate exercises? I do feel you need to work your legs.

It's only temporary, the guy didn't want to give me any leg work without a note from my doctor saying exercise is ok, just got to get that then I can do leg work. I'm on a waiting list to see someone about it too but I've been on that list for I think about 2 years(low priority and on a medical card), can't afford to go to a physio one I checked on cost €35or€45(can't remember) I may be able to afford to go once but not any more than that.

I just have to sit and wait for the appointment really.

EileenG

At least the cycling will help. It's one way to work your legs hard without stressing your knees much.

Mellor

Orla K wrote: »

I've been trying to cut my carbs down, really the starchy ones(don't suit me at all) and limit my fruit(getting rid of a sweet tooth) I have been trying to do this for a while and decided to go back to fitday and put everything in. I felt like I had a good enough day yesterday even with 3 squares of 70%chocolate (which tasted really sweet)

A smal bit of fruit, and the chocolate will probab take you out of ketosis after you eat them, but'll you'll be in it at other times of the day.

I've been doing keto properly for about 3 weeks now, my come out of it on the weekends due to various reasons but i've found its helped me stick to my intake during the week.


Out of curiosity, what did you eat exactly

Orla K

Mellor wrote: »

A smal bit of fruit, and the chocolate will probab take you out of ketosis after you eat them, but'll you'll be in it at other times of the day.

I've been doing keto properly for about 3 weeks now, my come out of it on the weekends due to various reasons but i've found its helped me stick to my intake during the week.


Out of curiosity, what did you eat exactly

breakfast
2 eggs
2 rashers (rind given to the cats too)
coffee with 2tbs cream (only half drank)

lunch met up with someone for lunch in a cafe
delish salad
which is
1 boiled egg(small)
1 chicken breast
salad lettuce, rocket, onion, cucumber tomato
with a raspberry vinaigrette (sounds kinda awful but go's nice with everything
It wasn't a huge amount but it was difficult to say how much of everything there was.

coffee with 3tbs of cream (when I realised I didn't finish the earlier one)
3 squares dark chocolate

on the way to gym
6 hazelnuts

on the way home
1 apple

6oz of salmon baked with pesto
courgette
yellow pepper

taking cod liver oil and glucosamine

Gummy Panda

You could swap the chocolate and hazelnuts for a small portion of Transform's Paelo Bars. they have some chocolate and blended nuts. They are amazing.

Paelo Bar instructions

Orla K

Gummy Panda wrote: »

You could swap the chocolate and hazelnuts for a small portion of Transform's Paelo Bars. they have some chocolate and blended nuts. They are amazing.

Paelo Bar instructions

While you were posting I was actually writing down the ingredents to buy! It might take me a while to find nut butter, live in town with f all stuff but we do have a health food shop.

I was also going to make them for someone who normally go's spinning with me after she works and she tends to need a little something before she go's in, they'll be a huge improvement on what she gets now.

Gummy Panda

I think most health shops have Almond nut butter. I only discovered how nice it is when making those bars. I wrote it off after trying the same brand's unsweetened peanut butter (to use to Panda peanut butter).

Dotcomdolly

Is it the ketosis what causes the headaches?
I'm on day 3 no sugar(incl fruit) or starchy carbs (only from veg) and my head is lifting even though I'm drinking loads of water.