Keto/Low Carb and Exercise

[LMKlivinit]

Hello everyone,

I'm looking to get some opinions...I started Keto a few weeks ago and I have my carbs at 27g a day.  I weigh 180lbs, 5'5ft tall. I have been working out 5 days a week (this is my norm for the past year or so) for about 30-40 min a day doing a combination of HIIT/Cardio and Strength with weights. My questions is...Is this too much exercise or not enough and should I keep my carbs at 27 or around there? My goal for now is to get to 160,although I know weight isn't as important as paying attention to measurements.

[WavyDavey]

Hi @LMKlivinit,

I would bump up the HIIT and Strenght Training to 1 hour sessions 4 times/week, especially since you've been at it for a while.

Not sure what your question about keto actually is. If it's working for you and feels right, continue on.   It takes a real commitment to limit carbs that much for long enough to get good results.

If you can get through an hour of workout without low energy issues on keto, then it may be fine for you. I couldn't keep fueled during workouts with that style of diet. 😞

[emili]

I couldn't live without carbs. I know everyone is different and personal choices are exactly that.. for me I would feel on a diet and restricted which would end up in failure. Keep doing what you are doing if it is working for you @LMKlivinit.. much success in your fitness goals.

[Daves_Not_Here]

Hi  @LMKlivinit -- I have strong opinions about your question, given my recent experience and lots of reading.  Here are some thoughts for your consideration:

• You have a period of metabolic adaptation from burning glycogen to fat that will last weeks to months.  Overexercising during this time is counterproductive and will lead to bonks and setbacks.  Expect that your athletic performance (particularly anaerobic) to temporarily decline during this time.
• I've found The Art and Science of Low Carbohydrate Living and The Art and Science of Low Carbohydrate Performance by Volek and Phinney to be very informative and frequently cited by others in the field.  You can find their lectures on YouTube and they address your questions directly.
• Ketogenic eating is controversial and challenges nutritional orthodoxy, to say the least.  You will find that knowledgeable and well-meaning people disagree with it.  But, you cannot expect that those who adamantly oppose the entire concept to offer constructive advice on how to succeed with it.  I'd google ketogenic forums to find keto-specific communities that don't answer every keto question with "don't do it", "you'll never sustain it", "what are you, crazy", etc.
• As to whether you should stick with 27 grams of carbs, you will get into ketosis and through the adaptation period faster if you can keep your carbs under 50 grams; however, you may need to occasionally eat more, particularly to avoid an impending bonk.
• If your primary goal is weight loss, you can achieve that more easily by limiting carbs and total calories without going into full-blown ketosis and persevering through the adaptation.  Keto is for the fringe benefits: mental clarity, reduced inflammation, sustained energy, bonk-proofing, offending vegans, etc.
• Much of the "keto flu" symptoms are due to dehydration and electrolyte depletion which is mitigated by supplementing sodium, magnesium and potassium. 

[Dominique]

 wrote:

• I've found The Art and Science of Low Carbohydrate Living and The Art and Science of Low Carbohydrate Performance by Volek and Phinney to be very informative and frequently cited by others in the field. 

---

These two gentlemen are indeed often mentioned researchers on the subject of sport performance & low-carb diets. However, I believe they focus primarily on endurance sports (running, cycling etc.). Since @LMKlivinit is also doing resistance training, I’ll add Ketogains as a resource of interest. Although I’m not into the low-carb lifestyle myself, I once listened to a podcast with Luis Villasenor, the guy behind Ketogains, and found he said things that made sense. Their community has a large collection of FAQs hosted on Reddit.

[Daves_Not_Here]

@Dominique - great link to Ketogains! -- I was not previously aware of the site.  I like their emphasis on pursuing ketosis for its benefits rather than ketones as an end in itself.

I just had the most amazing keto-enhanced athletic experience -- 3 days of skiing on a light breakfast of fat and protein,  no lunch except for electrolytes, getting stronger as the day went on, shutting down the chair lifts, light dinner, strongest on day 3 with no soreness.  And I'm still 15 pounds over where I was 8 years ago, but skiing much more strongly.  Crazy.

[LMKlivinit]

Thank you so much for the info, anything helps! Since I've posted I've lost
a few pounds but feel amazing and have so much energy. I do feel a slight
decline in the amount of weight I can lift but that's fine. I'm not in a
hurry to lose pounds, I know with exercising I will gain muscle and
eventually the fat will come off. I appreciate the insight!

[LMKlivinit]

That’s awesome! Sounds like a fun way to be active. I am heading to Florida on vacation this week. I feel confident I will stick with it. I’m hoping to take advantage of some beach walking 😊 I’m getting used to the low carb lifestyle. My energy is up and I can start to see some differences in my body. Its just crazy how patient you have to be after hitting 35. I’m 38 and it is taking longer to see results…frustrating at times but I just keep reminding myself how I feel!

[Baltoscott]

That was a good podcast @Dominique.  Thanks for the link

[jshaf]

only person that can tell you if it is too much or not enough is you, I listen to my body but I am always pushing myself most days and when I start feeling tired or run down I do a "lazy" day and get the minimum of 10K steps.  then hit it hard the next day.  yesterday I did 13K steps, felt great today and knocked out 32K .