Exercising while trying to get into ketosis?

(Aliesha Barnett) #1

Hey all, just wanting people’s personal feedback regarding exercise while trying to get into ketosis?

I am a rather active person and love to exercise I have always been a fitness junkie but have dropped it down a lot recently (resistance train 3x a week, a few group fitness classes a week and a lot of walking). I seem to be having a lot of set backs with trying to get into ketosis and I feel one of them is my cravings after exercise. Unsure what to do, as those days I do exercise I am finding my eating goes a bit more wild than I would like it and those macros go well and beyond what they should be.

#2

Just get your head right about it. If you’ve done the math, it’s just a matter of sticking to what you’ve already decided for yourself.

(Tim W) #3

It took me 3-4 months to break the “I need carbs post workout” eating habit/cycle.

The more “pure keto” you eat, the easier it will become to kick the garbage and, eventually, the cravings go away.

For what it’s worth, I found cravings dissipated faster when incorporating long fasts. I used to want “something” (gum/diet soda/spoon of PB) after each meal, until my first 5 day fast, after doing it, and not chewing gum during the fast, I dropped that craving and haven’t had a piece of gum (and it was sugarless when I did chew it) for over 5 months.

Another “trick” I’ve read is to take shots of glutamine in water to beat back the carb craving. I haven’t tried this yet but google “beat carb cravings with glutamine” and explore that idea, maybe it could help?

Hang in there, it gets easier! I’ve ran marathons and longer without carbs or carbing up afterwards, just clean keto eating, and low carb desires, it can be done.

#4

Could it be possible that you aren’t eating enough? Add more fat to your meals. See if that helps.

(Aliesha Barnett) #5

Thanks for all your feedback team! I’m tempted to back off the exercise as much as I’m going to hate it and just focus on my eating until I get into
Ketosis. If I up my fat does that matter if my macros go up more than they ideally should ?

(Tim W) #6

It’s so variable to each person, it’s tough to say.

For me, eating as few carbs as possible, .8 to 1 gram pro and as much fat as I want/to support exercise results in either “night sweats” or passing the fat via bowel movements and no weight gain.

I see weight gain when I add beer or too much protein, I have not seen it as a result of too much fat. YRMV

All u can do is adjust and try to be constant for a few weeks to see the result, we use a notebook to capture “plans” and results, it’s helpful for reviewing later.

(MEEKIN FORTE) #7

Thank you! Very helpful!

(James storie) #8

I’ve heard some research about zone 2 training that might be helpful. This has to do with keeping your heartrate within a certain range to benifit cardiovascular health without burning through your glycogen stores. When you do high intensity stuff you’re burning sugar, that’s why you have glycogen stores. After you workout your body wants to fill them back up. That’s natural, but dangerous when your not eating sugar!

(Tim) #9

Are you saying it’s dangerous for everyone or only until you’re fat adapted?

(James storie) #10

Not technically dangerous. For people still eating a lot of carbs, their diet quickly replaces the sugar they burned. For those of us in ketosis, the body still wants to replace the lost sugar (glycogen), but we’re not eating sugar. The body still craves it though. I meant that the cravings are dangerous. The body can use excess protein to fill up the glycogen through the process called gluconeogenesis. IMO it is better to eat a little more protein post workout than to try and replace the glycogen with extra carbs. Your body should be able to keep your tanks full with the vegetables you are eating. Sorry if I caused any confusion

(jack wa) #11

I think just don’t over do it till your energy comes back, when you’re fat adapted.

this is worth watching