Anybody else here doing the keto/lazy keto lifestyle?

[lulujc]

Recently started kickboxing, cardio & it's kicking my **ahem** but i feel great. Just wanted to see if there was other keto-ers out there & if you wouldn't mind sharing your meal planning for before/after exercising? I feel like i'm not eating enough, my macros are on par, but I went from daily calories of 1250 and have upped it to 1550 now that I'm working out, but was wondering if this is a good deficit. 

I don't normally meet my fat grams, I try to keep close to my protein grams of 88g per day and try to stay below 20 net g of carbs per day. 

[Dominique]

Just enter "keto" in the search field of this forum and you’ll find plenty of posts related to that lifestyle:

As to what’s a "good deficit", it’s whatever is sustainable for you and will let you reach your goal. Since we don’t know much about you, nor about your goal, it’s difficult to comment on specific calories and macros.

[lulujc]

Thank you~ 

[Daves_Not_Here]

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@lulujcwrote:

Recently started kickboxing, cardio & it's kicking my **ahem** but i feel great. Just wanted to see if there was other keto-ers out there & if you wouldn't mind sharing your meal planning for before/after exercising? I feel like i'm not eating enough, my macros are on par, but I went from daily calories of 1250 and have upped it to 1550 now that I'm working out, but was wondering if this is a good deficit. 

I don't normally meet my fat grams, I try to keep close to my protein grams of 88g per day and try to stay below 20 net g of carbs per day. 

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@lulujc - Welcome!  I've recently become more enthusiastic about keto and am having great results, in spite of some speed bumps.

I don't know your situation and how long you have been pursuing keto, but you may be chasing 3 rabbits:

• Rabbit 1:  Calorie deficit to attempt to lose weight
• Rabbit 2:  Physical exercise to increase fitness and calorie deficit
• Rabbit 3:  Keto adaptation from glycogen to fat as your primary source of energy

Rabbit 3 takes 2 weeks to months to catch.  Chasing Rabbit 2 during that time results in bonks and set-backs; however, the three efforts can be synergistic if you do become discouraged by your reduced athletic performance during the adaptation period.  In my case, I came back stronger but I can see how a less stubborn person might bail out. 

To directly answer your question -- my before / after meal planning is to make sure I have adequate hydration and sodium, magnesium, and potassium.  I've largely abandoned pre-exercise and recovery eating based on the idea that I want to continue to consume my fat stores.  If I've engaged in anaerobic activity that has stressed my muscles enough to feel fatigue or soreness, I will have very light protein within an hour after exercise, but in the presence of fat.  I've also found that cacao powder in coffee prior to exercise has a tad of carbs that seems to shorten my warm-up period.

[lulujc]

Hello! Thanks for your comment. So a little about me: 

I started keto in January, I did REALLY good for 3.5 weeks, was in ketosis and lost 8lbs. Then I got the FLU, it's been 2.5 weeks and I still have remnants of a cough. During that time I was at home recovering, my mom brought homemade food over, unfortunately, all pretty carb loaded stuff. I ate it because I was too sick to cook. But now that I am feeling a little better, I have started to try to get back on the wagon, plus started my kickboxing cardio classes (3X's a week, working my way up to 5X's a week) 

I'm not totally strict keto, i'm more lazy keto and wanted to reach out to see if others had success with lazy keto + exercising = weight loss. I've also had people tell me that since i'm incorporating exercising, that I don't even need to be on keto and to just eat normally but at a calorie deficit. 

I am 5'6, currently weighing 151lbs down from 160. I am trying to eat around 1550 calories per day since I don't want my body to go into starvation mode while I am exercising. 

[Eagle59]

Look for Dr. Jason Fung's books the "obesity code" and "the complete guide to fasting". I incorporate intermittent and extended fasting with my Keto and the weight loss is fantastic. The key is to get your insulin levels down in the body so weight loss can happen. You have to reset your body's weight set point and reducing insulin levels will do that.  Need to try to keep your protein down a little from what you posted as that also can raise your levels of insulin and glucose but not nearly as bad as carbs. I keep my protein below 50 grams. I've lost 31 pounds in six weeks using this protocol.

[Daves_Not_Here]

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@lulujcwrote:

...

I'm not totally strict keto, i'm more lazy keto and wanted to reach out to see if others had success with lazy keto + exercising = weight loss. I've also had people tell me that since i'm incorporating exercising, that I don't even need to be on keto and to just eat normally but at a calorie deficit. 

I am 5'6, currently weighing 151lbs down from 160. I am trying to eat around 1550 calories per day since I don't want my body to go into starvation mode while I am exercising. 

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@lulujc - I'm unfamiliar with "lazy keto", but I must say it has a nice ring to it, especially the lazy part.  Can you explain the difference?

As to there being a problem with "starvation mode", I'm skeptical of the concept, particularly for those in ketosis.  I mean, what is ketosis if not starvation mode?  We love that mode.  We seek out that mode.   I believe I'm fully adapted to keto, and the days I've felt the best were after I burned 4,500 calories and ate 500.  I think the whole "don't eat less than your BMR" is for carb-huggers.  (sorry, it's late, I'm punchy)

By the way, do NOT take any advice from me on this topic, at least until you get fully keto-adapted (which in my case took about 2 months with a couple of nice bonks along the way).

Last thought - I agree with your friends - you do not have to be in ketosis to lose weight.

[Alicat2104]

Lazy keto is keto without tracking macros which is what I've been doing since July, but after 2.5 years of meticulous tracking.  It's working fine for me. No calorie restriction, just eat to hunger and keep it keto but without tracking.

[jshaf]

been eating keto since 10/08/2017, started out eating 3 meals a day all keto foods to learn what I was doing and started making changes as I went.  cut the meals down to two a day, then to one, and since have been keeping the meal to 2000 calories or less and 20 or less Carbs.  this took about 6 weeks get to one meal.  started walking for exercise at about 5th week.  week 7 I started fasting for 48 hours on week ends, then after a month started doing 72 hour fasts periodically.   have lost 117 lbs in about 5 1/2 months.  think lately I have been averaging about 130 K steps a week or something, walk every chance I get even at work and lunch times.  co works say they could never have the dedication I have.  Never thought to would either when I started this a few months back 🙂