Hi,
I’ve been following low-carb diet for a 1.5 months + I do weightlifting and high intensity cardio at least 5 times per week.
It was quite frustrating to find out I’m just in a very, very slightly ketosis after that time of the diet and the fitness.
I do eat nothing but chicken, fish, eggs, nuts, reps oil and salad for most of a week + whey protein and BCAA for sumplementation. Though, BCAA are glycogenic, I doubt my intake would exceed more than 20g on one occasion.
The only moment I recall I could have more than 60g of carb within a day was one particular weekend with 4 beers, 2 weeks back.
However, that would be really hugely frustrating if achieve ketosis would take such a hard deal…
What I’m doing wrong?
(And don’t tell me, that those 4 beers within 6 week of strict keto-diet)
How do I get into ketosis?
From your food list it sounds like your protein intake is too high. As a lifter, I know it’s hard to put down the precious protein when it has been ingrained in our brains to eat as much as possible, but protein will be turned into glucose by the body when in excess, counteracting any effects of a low carb diet.
Hi jilliangordona,
thanks for your reply.
I’ve read that recommended protein intake is (up to) 1g per 1lbs. I’m currently about 175 lbs (72 kg) and I usually eat 400g of chicken (about 20% protein) or equivalent in eggs, a greek yogurt (15g protein) and some nuts (usually having 30% protein) and 25g of whey protein. I do that for the good feeling and other health benefits, rather than predominantly for weight.
My biggest concern is however whether if I drink one or two beers (25g carbs (only) per (one) beer) before I reach fat-adaptation, it will not result in complete restart of the process.
I try generally to keep my carb intake under 50-60g and I thought slightly higher intake on some days would not harm much since I regulary exercise (especially before my fitness).
Do you mean to reach ketosis quickly? I’ll probably try. But I’m wondering - if my carb intake exceed 50g on some day during the diet before I reach fat-adaptation, will that kick me out right to the beginning of the diet, despite, say couple of weeks?
The keto sticks can be inaccurate when your body is efficiently using ketones. Instead of them being spilled in your pee (a high reading) your body could be utilizing them (giving you your low reading)
My only suggestion here is to consume no more than 20g carbs daily since that seems to be a well-established target for getting into nutritional ketosis. With 50-60g daily you may be preventing ketosis before it can even get started.
Maybe someone else can respond on the exercise issue. Does increased physical activity offset higher carb intake? I seem to recall that exercise will burn more glucose, thereby possibly negating some of its effects, but I’m not clear on that.
At any rate, it might be a good experiment to just keep the carbs at no more than 20g for a few weeks, even with the regular exercise routine, and see if that gets you into ketosis.
Your 50-60 grams of carbs a day is probably way too high, you should be aiming for 20g a day or less so yes one beer on top of your food will keep you away from ketosis. Beer is not really compatible with a keto diet.
Actually, I started first week with that level. I eat really nothing except of mentioned chicken, fish and salad - all under 170g of net protein with exercising.
Now, after 6 week I do not count carbs much, I just eat the foods mentioned above.
However, if anything over 20g or 50g per day within weeks totally negates all the previous effort, it is very likely I have not reached fat-adaptation.
Your protein should be much lower. Try for .8-1 g per KILO of weight, not pound. I’m 250 and I shoot for 60-70 daily. I’ve lost 45 pounds.
Will one beer within 2 or 3 weeks negates the diet? Do I need start from the beginning form that moment?
Not totally negated no, but continuous effort / carb abstinence is what will get you fat adapted more quickly. And most likely a lot less protein.
At the beginning of my diet, I’ve read this arictle “If your weight is in pounds, multiply it by 0.6 and 1.0 to get the minimum and maximum amount of protein in grams you should eat each day.” from https://ketodietapp.com/Blog/post/2014/05/20/All-You-Need-to-Know-About-Protein-on-a-Low-Carb-Ketogenic-Diet and since I’m doing weightlifting, I thought that 170g of net protein should be fain. However, this calculator https://keto-calculator.ankerl.com gives me 117g.
I think your confusing weight with LBM or lean body mass. What is your body fat %?
From the link you posted, I think you missed this bit “As mentioned above it’s better to use your lean mass weight when calculating your protein intake requirements instead of your total weight”
I don’t know. With 73kg and 172cm I don’t think I have much. This calculator gives me 108g of net proteins with 25% body fat for maintenance: https://ketodietapp.com/Blog/page/KetoDiet-Buddy
Also I’ve read where whey protein can raise insulin in some people which could keep you out of ketosis .