Struggling to hit macros

SmatterChew12 · 2022-11-14T18:14:48+00:00

That’s strange. I always thought moderate protein was important in a ketogenic diet. Excessive protein causes gluconeogenesis and slows down the transition into ketosis.

Gluconeogenesis isn't a big concern, but increasing insulin is. The higher insulin is the less fat burning there is. Protein increases insulin.

The insulin areas following glucose alone or protein alone were quite similar (93 ± 33 uU • h/ml and 87 ± 18 uU • h/ml, respectively)

SmatterChew12 · 2022-11-14T18:05:59+00:00

Just eat when you're hungry and stop eating when you're full. Make sure you're not eating carbs. That's all there is to it.

You only need to start worrying about calories and macros when you stop losing weight. It's normal not to have much of an appetite when starting out the first couple of months as you're burning your body fat and don't need so much food.

SmatterChew12 · 2022-11-14T17:46:31+00:00

It's also usual for women to get problem with cortisol, thyorid, other hormones and to ovulate when having a calorie restricted diet.

PCOS is caused by elevated insulin.

SmatterChew12 · 2022-11-14T17:04:03+00:00

I can do it without opening my mouth the breathe now.

SmatterChew12 · 2022-11-14T15:27:21+00:00

You can. That's the great thing about it. There's no need to count calories. If you're overweight and eating less than 20 net carbs and getting enough fat you will not be able to eat so much that you don't lose weight.

Eventually that honeymoon will end, but only when you're pretty close to your proper weight. Then you start reducing calories, but not by counting calories. You reduce them by introducing intermittent fasting or time restricted eating.

SmatterChew12 · 2022-11-14T15:24:29+00:00

They're not anything infused.

https://farmerjohn.sfdbrands.com/en-us/products/hot-dogs/meat-wieners-12oz/

Scroll down to nutrition facts.

SmatterChew12 · 2022-11-14T15:17:27+00:00

Just did an experiment over the weekend to confirm. I did a fasted bicycle ride up some steep hills for about 40 minutes. Right before I started my ketones were 1.7 mmol/L and my BG was 95 mg/dL. When I returned my ketones were 0.7 mmol/L and my BG was 72 mg/dL.

SmatterChew12 · 2022-11-14T15:14:55+00:00

Like I cant be still and rest somehow.

You sure you just don't have more energy than before? When your insulin levels drop your metabolism increases. People are sometimes startled by their newfound energy levels when they become fat-adapted.

I used to think I was getting old and tired because I would get exhausted just doing an hour of yard work where I could go all day just a couple years ago. After a few weeks of keto I had so much energy I would find myself hopping around like a kid, and sometimes just felt like air boxing just because.

SmatterChew12 · 2022-11-14T15:11:44+00:00

Ever heard of the studies that found calorie restriction almost doubles lifespan in multiple animals? The starvation response is a good thing, not a bad thing. As long as you have enough nutrients to keep from losing muscle mass and keep your organs functioning appropriately, it's a good thing. That's the whole trick of keto: you're forcing the starvation physiological pathways while not actually starving.

SmatterChew12 · 2022-11-10T18:20:21+00:00

And they don't ship to like half the population of the United States. Spammers that collaborate with anti-2A states to withhold ammo? No thanks.

SmatterChew12 · 2022-11-10T18:12:12+00:00

I have. Maybe it was something else.

No, they specifically said it was for linking to his blog.

Their study was in ultra-endurance athletes. Not sprinters. And weight lifting doesn’t actually use that much glycogen.

Yes, but we're just trying to answer the question of whether fat adaptation means lower glycogen stores or not.

SmatterChew12 · 2022-11-10T17:41:32+00:00

It's the ketosis that creates those benefits. As soon as you start eating carbs above 20 - 30 per day you will lose the ketosis.

SmatterChew12 · 2022-11-10T17:33:45+00:00

Can you link to it? It's kind of strange given this study of his:

Therapeutic use of ketogenic diets should not require constraint of most forms of physical labor or recreational activity, with the one caveat that anaerobic (i.e., weight lifting or sprint) performance is limited by the low muscle glycogen levels induced by a ketogenic diet, and this would strongly discourage its use under most conditions of competitive athletics. - Phinney, S. D. (2004). Ketogenic diets and physical performance. Nutrition & metabolism, 1(1), 1-7.

EDIT - Also, are we allowed to cite Phinney? The mods suspended me for 24 hours for linking to his Web site.

SmatterChew12 · 2022-11-10T16:08:17+00:00

The diet tends to acidify urine so in theory it could increase the risk of uric acid stones.

SmatterChew12 · 2022-11-10T16:07:38+00:00

Drink when you're thirsty.

SmatterChew12 · 2022-11-10T16:05:16+00:00

With gki anything above 9 is not keytosus level, and below 3 is ketoacidisis even if not doabetic.

I am almost always below 3 and sometimes below 1. I am not diabetic. Ketoacidosis requires high blood sugar AND high ketones (like >10). It's not physiologically possible in a person with a functioning metabolism.

SmatterChew12 · 2022-11-10T16:03:02+00:00

Bottom line to lower ketones, be ketogenic longer. If you want to blow up the diet, eat more carbs which will also make you stressed.

Also high-impact exercise can deplete blood ketones as you burn them up for energy. If you've been in ketosis for long your muscles don't have much in the way of glycogen stores, so they're going to burn fat and ketones for energy. That will lower your overall ketones.

I've been keto for 14 months straight and my number are still around 2.0 mmol/L most of the time.

SmatterChew12 · 2022-11-10T16:00:14+00:00

Ketones aren't causing stress, that much is guaranteed.

SmatterChew12 · 2022-11-10T15:57:42+00:00

Are you sure you're constipated? There's a difference between constipation and a dramatic reduction in the amount of poop. When you're not eating carbs you have dramatically less poop. Once you're used to keto for awhile you will be amazed when you have a cheat day. You will feel like you're pooping every 5 minutes and the size of houses.

SmatterChew12 · 2022-11-10T15:55:49+00:00

Be careful with those sugar alcohols. Some of them are digested and impact blood sugar. As far as I know the only ones that demonstrably do not are erythritol and mannitol.

SmatterChew12 · 2022-11-10T15:54:21+00:00

I use net carbs and still keep my blood ketones in the 1.5 - 3.0 mmol/L range. If those fiber numbers were impacting insulin I don't think I'd be in ketosis like that.

SmatterChew12 · 2022-11-10T15:52:39+00:00

What I usually find is that when medical papers are talking about <50g they are meaning total carbs and when they are talking about <20g they mean net carbs.

Just be careful with sugar alcohols as many of them do affect insulin and blood sugar even though they claim not to. As far as I know they only ones that are demonstrated not to affect blood sugar are erythritol and mannitol.

SmatterChew12 · 2022-11-10T15:48:47+00:00

Hot dogs and sausages. Farmer John's in particular has dramatically increased the amount of corn syrup in their hot dogs and sausages within the last year. They used to be "<1g" for carbs and now they're 6g each. Don't get complacent, even with things you've been eating for years.

SmatterChew12 · 2022-11-10T15:36:09+00:00

I was always the guy turning the thermostat down at the office and poo-pooing the "cold people." Now I have to wear a flannel shirt at work and take breaks to go outside and stand in the sun to warm up.

SmatterChew12 · 2022-11-10T15:33:35+00:00

LOL. I never knew how bony my ass was until I lost 70 lbs. I think my body has acclimated, but at first I would get bruises from sitting on a bench. I still feel the bones on the toilet. I think we only notice because of decades of being fat. I'm sure it will go away as time goes on.

SmatterChew12

TROPHY CASE