Newbie Introduction and Plan. Any Red Flags or Obvious Misses?

#21

hey Daisy, thanks for the warm welcome!

#22

actually one more thing comes to mind. this is probably obvious and a stupid question but do i just follow some variation (where i keep the macros/ratios roughly the same) of what i mapped out until i become fat adapted?

also just a quick update, i already changed it up today and created a deficit in my intake and consumed roughly 1520 calories instead of what i did yesterday where i was at 1730 calories (no deficit).

i also added some movement to my sedentary lifestyle and have started walking, only 2 miles but hoping to log a bit more and hopefully start jogging in a couple weeks.

is there any reason i shouldn’t do either of these – calorie deficit or add light exercise – right now?

#23

No but many set actual carbs to 20 not net. As you go along your realize when it comes to certain things net becomes “net”. If your not loosing go for an actual 20 and not net. I would personally stop the IF until your fat adapted. Once your fat adapted your fasts will be smooth as butter, trying to fat adapted with a bunch of eating gaps will most likely delay adaptation and confuse the crap out of your body. May not, but changing a lot at once has a way of making your body act weird.

#24

thanks for the clarification on carb intake. i never realized that it was total carbs always thought it was 20g of net carbs. i’ll keep an eye on it and work on bringing down the total carb count. i haven’t noticed much of change on the scale. the morning i started i was a solid 158 pounds. i dropped to 155 on day 2 and 153 on day 3. since then i’ve actually gone back up to 156. i try and check my weight once a day in the morning. so i bet the carb count has something to do with it.

also, i see what you mean with regards to a lot of changes at once. but i just wanted to mention that regarding the IF, i’ve bee doing it for a good year or two and even now it’s just more out of habit than anything else. i have not been feeling hungry since the first couple days where i know i was probably around 1100-1200 calories (mostly due to really poor planning). and i’ll absolutely disregard the window if i do get hungry now.

edit: that seemed a bit too simple, guess i’m going back to the drawing board! but definitely good to know, thanks again i really do appreciate it!

#25

Personally, I think calories are a pile of wank!

Keep it simple and stay out of the calorie minefield IMO.

Keep carbs <20 grams net or total
Scale protein to 1-1.5g per kg LBM
Eat fat to satiety

Simples!

Having a food plan is great to start with as you don’t have to worry about working anything out. Just be flexible in the doing and think about how hungry/full you are. Start listening to this satiety signals.

#26

The general advice would be to not go into a calorie deficit when fat-adapting because most people start keto because their fuel partitioning favors the storage of body fat rather than burning it for energy and this is usually a result of elevated insulin levels since insulin inhibits Hormone Sensitive Lipase (HSL) which is the enzyme involved in lipolysis, which is releasing and burning fatty acids from adipose tissue (body fat).

Another reason is that ketogenesis (generating ketones) and gluconeogenesis (generating glucose) occur in the liver all the time, but it’s the absence or presence of insulin as well as available substrates for each that determine which runs “faster”. Since fatty acids are required for ketogenesis, it’s important that enough are available for keto-adaptation to proceed.

If someone is not eating enough fat and they’re not fat-adapted, there’s a good chance that there aren’t enough fatty acids available to generate sufficient quantities of ketones to be in nutritional ketosis.

If you’re testing for ketones and they’re present at levels defined as nutritional ketosis (NK), losing weight, and not feeling hungry then you’re probably okay because that implies that your body is getting the fatty acids it needs from body fat, but if you’re seeing any of those issues, then I would advise eating more fat and postponing calorie-restriction until you’re fat-adapted.

I think that light exercise is always a good idea. :wink: