1 week in and struggling with exercise

(Johanne Baldacchino) #1

Hi
I am 1 week in and having all the headaches, nausea, no energy at the moment which I know will pass but what I am really struggling with is my running! I run 3 times a week and lift weights 3 times a week too, running wise I can complete a 10k no problem in just under an hour however I have had to slow down on the running a bit and today went out with the club I am with and was nearly reduced to tears! My legs were like led and felt like they were superglued to the pavement, ended up walking a lot and struggled to reach the 10k. I’m training for a half marathon so am hoping this will pass in the upcoming weeks.

Any advice welcome on this one :grinning:

#2

To be completely expected. Your in the in-between stage where your just not going to run on all 8 cylinders until you fat adapt but it will get a little better every day. Your body still wants carbs which it’s barely getting, and it’s getting plenty of fat but your bodies not really trying to use it as a full time fuel yet (because it can’t yet). Keep up the fight, as miserable as it it, pulling yourself across the gym by your face will speed up the adaptation as miserable as that can be. Keep the sodium and magnesium up, grab yourself some C8 chain MCT oil and take a TBSP pre workout for energy, the C8 chain will convert to ketones whether your adapted or not, won’t speed up your fat adaptation but it will help your energy levels and put a band aid on how you feel.

(Johanne Baldacchino) #3

Thank you so much that’s encouraging to know, I will stick with it and hope to see the improvements in a few weeks :grinning: I love the pulling yourself across the gym y your face too that made me chuckle!
Thank you again

(KB Keto) #4

Please be sure that you are getting plenty of electrolytes! Water and Electrolytes need to be increased when on a keto diet - especially when exercising.

I actually just wrote this little intro to keto this morning. It’s the bare bones of the keto diet and I am going to continue to build on it. Let me know what you think!
https://kbketo.com/welcome/what-is-keto

(Christopher Bingel) #5

You’re figuratively changing the engine in your car from gasoline to diesel. Can you imagine what it would be like to do that while the engine is running? I would maybe drop back to some cardio or energetic walking for a while. Also, line the other response said, make sure you’re keeping up on your salt, potassium, and magnesium intake. Maybe consider supplementing these for a while until you get adapted.

(Johanne Baldacchino) #6

Thank you so much I will read this through, I’m glad it’s to be expected until my body gets used to it as I didn’t want to give up on my running :grinning:

(Johanne Baldacchino) #7

Thank you I will do, I will do some wallikng and maybe some gentle bike riding until I feel stronger :grinning: I’ll get some supplements too

(Johanne Baldacchino) #8

Very helpful article, not confusing and very clear :grinning:

(KB Keto) #9

Thanks - I’m trying to focus on simplicity on my website. My recipes arent the typical long-winded story behind the recipe. Just a short intro and then into the recipe I go.

(Johanne Baldacchino) #10

That’s what’s so helpful, sometimes like you say too long winded and complicated results in people switching off and it not being helpful! Yours is easy to understand and what people can relate to :grinning:

#11

The first blog page looks great! Now I have a question for you. You stated to split the protein intake between your meals and try to stay below a max. of 30gm at one time. What would you recommend for someone who is doing if with either 1 or 2 meals during a day? I found this concept interesting because my bg is very sensitive to my protein ingestion. Thanks for any additional thoughts.

(KB Keto) #12

That brings up a few questions before I can truly answer that.

  1. Is this 2 meals without any additional food?

You can do your ~30g per meal and get another 10-30g in non-meal protein. That 30g is in about an hour time block. Everyone reacts differently to protein and 35-40g may be ok as well.

  1. What is your total protein consumption numbers for the day?

Based on goals, etc. most people do not need a high amount of protein. If you are getting 30g per meal and eating one snack that contains 10g of protein in your window, that may be enough protein to satisfy your requirements.

Not knowing fully… The protein consumption is a general number. What is your typical breakdown and how have you been doing blood testing to see how that affects your ketones/blood glucose numbers?

#13

Using the macro calculator link found on the 2ketodudes blog I set my loose goal for 75gm protein which was at the low end. I do not snack, rather when I eat I eat to satiety. Like many newbies I actually find my protein servings may be too large and have been trying to scale back and add fat to create a better balance. I use mfp to get a better perspective on how my diet is going. I am a Type 2 and test every am and 2 hours post dinner. And whenever I am curious about how my fasting is effecting it or a particular meal. Oh, and I keep my daily carbs at or below 20 with rare exceptions that are still below 50 for the day. But say I have done a 24 hour fast and have a supper with less than 5 carbs and roast my bg will spike to the 140s and will hang there for an extend time. In my mind I was thinking I needed to make that one meal push toward my 75gm goal. But maybe I need to aim tward the 30 and call it a day?

(KB Keto) #14

Yes. That would be why you are getting that spike. Have you been eating in the 40g range per meal and seeing an uptick as well?

For me. I’ve found that 40g of protein from chicken will cause my numbers to be off but if it’s from a fattier meat like pork or beef it has less of an effect (but still a small effect). I am fortunate to not be doing the keto diet because of a medical reason but instead I am doing it for overall health.
I have been told by a researcher that he has seen that chicken effects many people this way.

#15

I will do some observations and try to use the same number of grams and note the differences between different protein sources. I had not thought about differences but had lumped it all together in my mind. It will a fun project and hopefully provide me some good direction. Thanks!

(KB Keto) #16

No Problem - Let us know how it goes!

(KB Keto) #17

I like this. I looked up the differences - fueleconomy.gov says: Diesel engines are more fuel-efficient and have more low-end torque than similar-sized gasoline engines, and diesel fuel contains roughly 10% to 15% more energy than gasoline. So, diesel vehicles can often go about 20% to 35% farther on a gallon of fuel than their gasoline counterparts.

This aligns perfectly with fat vs carbs. I’m stealing this analogy. Thanks

(Christopher Bingel) #18

Just let me write a blurb if you ever write a book :slight_smile:

#19

Just curious where this 30g of protein per meal limit comes from? I’ve never seen this before. It is intriguing, but highly problematic when practicing IF/OMAD. (My protein goal sits somewhere between 65g and 75g.) I try to IF/OMAD 1 to 4 times a week (depends on my mood), but never eat more than twice a day.

@Carl @Richard

(A ham loving ham! - VA6KD) #20

Gasoline = short lived and explosive performance.
Diesel = long lived and sustained performance.