PS: Web site is looking great. I think potassium should be higher than 1,000 mgs a day (not sure if there’s a consensus on this but I aim, and usually fail, for 4,700 mgs per day). Magnesium should probably be higher than 300 mgs a day too, but not sure what. My supplement is 300 mgs in addition to what I get through food.
Opps post fail. To @KBDelight
Kyz - so there is mixed information out there on the amount per sitting protein you can eat. This guidance comes from the study I am involved mainly. Of course, I mention that each individual is different (we’re all unique snowflakes) and how we handle protein per meal is different. The 2nd place I get this info from is my personal experience. If I have 40-50g of protein in one sitting, it knocks down my ketones vs when I keep it under 40. 3rd - amino acids are typically absorbed by the small intestine at a rate of 5-10 grams per hour which puts us at about 30g per meal guidelines. Of course, this also is effected by what else you eat and how your body handles all the food digestion as a whole.
I think I will need to clean up the writing a little to emphasize the individual differences. I think its very important for those starting a keto diet to keep their proteins around 30g per meal and under 90g a day, 20g or less net carbs and each a bunch of fat. Once they’ve adapted, then that is when they can and should start playing with IF, protein/carb/ and fat numbers and see how they respond. The same goes for artificial sweeteners as we all know.
Thanks. I’m certainly not discounting the idea. I may implement this on “regular” days and see how I do on 60g of protein. I’ll have to look back at the time period I was on the egg fast since it’s more than likely that each meal was under 30g of protein (I was eating twice a day then too).
When I first adapted, I was going to a PT 4x a week and cycling, and my experience was on the bike I was quite stable but slow. In the gym after about 10 mins of exercise I would all of a sudden feel like someone had pulled my plug out of the the wall, and I would feel faint and have to sit down and after about 5 secs I was good to go again and then 5 mins later it would happen again. It slowly went away and after 6 weeks I never saw it again.
What I think is happening is that we’re not efficient at getting fat across our cell walls but we are storing a little fat in lipid droplets in our cells. So we draw down that stored fat, while our inefficient transports are failing to keep pace with how quick we are using it and eventually we run out of gas - but all we need is time to build up a little more capacity and we’re good to go.
As I said in the last post in the exercise forum this is a matter of time. People want quick results but it can be up to 8 weeks.
Be patient, accept for a few weeks performance will go down but the long term benefits far outweigh the negatives.
When you become fat adapted then you will know !
of course we are all different, I can eat 80g of protein in a nice rib eye and no impact at all for me. I do think the amount of exercise you do does impact this ads the fitter you are the more efficient the whole body is.