For future reference, I'm wondering if I accidentally overdo carbs by just a bit--not a bit binge of any kind--and exit ketosis, how long would it take to get back in if I was disciplined? Three days again or more quickly?
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Short answer: It depends.
Long answer: This is determined by your liver glycogen stores, which depend on what carb sources you ate, how much of it you ate, your liver glycogen supply prior to said consumption, and your rate of accumulation of said glycogen by eating vs. your rate of glycogen depletion. Way too many factors to give a precise answer. However, as a rule of thumb, the leaner you are and the less carbs you eat (or if you fast often), the less liver glycogen you likely have in store. And the more calories you expend (high resting metabolic rate, exercise, cold weather, etc) the more glycogen you use up. If you're lean, active, eat low carb and fast often, you'll probably be right back in ketosis. If you're overweight, sedentary and eat often throughout the day (specifically carbs and protein), you'll probably take a while before getting back in.
@TheGastronomer @thhq @paleot Incidentally, I have always had a higher-seeming metabolism than my peers, gaining fat more slowly and building muscle at a decent rate. Would paleo be affected by that, negatively, positively, or not at all? For example, in theory, could my intake of carbs be a bit higher and still be able to remain in ketosis? Thank you!
@paleot (the reply isn't work so I have to tag you, apologies)...I am not consuming much coconut oil. Mostly butter, animal fat, and olive oil. Am I understanding you that it the Keto results shouldn't be affected on the stick by those? Hydration: I used to drink >32 oz daily and now it's around 80 oz. Enough? I'm peeing a lot (though not as much as the first week!) And of course the result on the stix is very light by the end of the day from the hydration and dark in the AM. Am I on track?
@TheGastronomer The comment feature isn't working for my computer for some reason, sorry to keep tagging you. --lol about the losing 8 lbs in 9 days, I'm pretty aware on that front, but I would have expected a couple of pounds perhaps and it *seems* nothing is moving off the physique. That's why I wonder about body composition restructuring, I would guess that this time around weight loss will look and feel different to all times prior.
@TheGastronomer, @paleot @thhq: My goals/hope with paleo would be to see improvement in: hair loss (I've had chronic diffuse alopecia for 4 years, my guess is it's cortisol related,) hormone imbalances (I'm 43 and take BHRT), depression (I'm quite stable but been on meds for 15 years), and to lose 8 lbs on my belly and hips. Any idea how long it takes to see changes in "diseases?" I am sure it depends! One thing that intrigues me is the body composition changes. Seems like it really varies for people as I read online. My face looks so much leaner but I am sure that's gotta be water. Being in ketosis for at least 9 days I'd have hoped to see some fat loss but I'm avoiding the scale, even though my "fat areas" don't seem touched yet. Patience?
I've been in ketosis for at least a week according to the Ketostix, never dipped out. Perhaps I should exercise more but I thought in reading that walking, some jogging, and weight lifting was sufficient.
This would argue for 48 hours to low glycogen.
This might answer some of those questions:
The longer you've been doing it and the better you are at it, the quicker you should be able to dip in and out, but in general you're probably looking at weeks more than days.