So I have keto for 3 weeks now. Consistent 20 grams or less carbs a day. I started at 208 and got down to 194. So Thursday I ran the Peachtree road race which is a 10k. Since Thursday I have gained 5 or 6 pounds. What is going on? How have I gained that much back in 2 days? Getting extremely frustrated . My legs have been super sore from the race. Do sore legs retain water. Could it be the sore muscles in my legs causing the gain in weight?
My guess is you lost a lot of fluids when you ran the race and the following days your body sponged up a bunch of water. Gains or losses in a few days time is not really a trend. Weigh again in a week and see where you are at.
I did find an article that suggests micro trauma and inflammation caused by exercise can cause water retention to promote healing.
Thank you for the information. That makes sense. I will stay away from the scale for a week and then see where I am. That makes me feel better.
Another aspect to consider is that if you’re only three weeks into low-carb eating.¹ It is reasonable to conclude that your body hasn’t entirely switched to burning fat first when you expend a burst of energy, such as a 10K. Such a weight swing isn’t necessarily concerning. For that matter, even two years in, I find unusual peaks and dips in my weight. I am now confident that it’s one metric among many to watch. By itself, it should not alarm you.
As for sore legs, increase your salt – or enjoy beef or chicken bouillon to help replace lost sodium. Low-carb eating requires you to replace the sodium you give up that is commonly found in starchy foods. Salt will also impact the scale, but, again, this too is a red herring.
Having run half-marathons – may I run many more – being fat adapted is a wonderful experience.
Welcome to the forums!
¹ At least you say you are. I don’t mean to sound judgemental, but being genuinely low-carb requires rethinking everything, and takes time. Even old-timers struggle with keeping their carbs low. Letting us know what you eat will allow us to provide additional guidance, should you be so inclined.
Today back down 4 lbs to 196. Seems it was just fluid retention from recovery after the run. Feeling better. I do track macros in my app to ensure I am not going over. I am usually under 20 grams. I agree it’s hard sometimes as carbs come from places you would least expect it. Thanks for all the guidance.
Way to go, Donald, good luck with the rest of your Keto journey.
Congrats on your 10K! Glad to hear the sudden gains are resolving for you. If those kinds of inflammation/retention responses are something you want to mitigate, the Maffetone (MAF) low-heart rate training method keeps inflammation down. MAF 180 Formula
Long-time distance runner husband and newbie runner me are both finding low/no-inflammation success by it.
That’s less likely if you avoid processed foods (Michael Pollan calls them “edible, food-like substances”) and eat actual, real food.
You’ve gotten some good advice and responses, I just wanted to send a kudo for doing the Peachtree.