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a question on metabolic flexibility

Answered on August 19, 2014
Created October 19, 2012 at 2:45 PM

background information: ive been doing a high carb low fat on WO days(aprox 250 cals surplus), and high fat low carb on off days(350 cals deficit) , moderate to high protein all days!

i work out 5 days a week so, i eat alot of carbs, and only 2 days of the week is low carb.

my question is: will my body developp a certain metabolic flexibility to burn ketones with only two days of LC , or if not, what would it take to become more flexible with the fuel source?

F9638b939a6f85d67f60065677193cad

(4266)

on October 22, 2012
at 01:11 AM

I don't think anybody should fast except when it comes naturally, but you can experiment on your own.

2e1591c76896828077b930de5107f1af

on October 19, 2012
at 08:58 PM

there is confusion, i wasent really referring to ketosis, just flexibility. i might look more into ketosis when ill be cutting(bulking right now). if i train fasted, would that afect the flex to a certain degree?

2e1591c76896828077b930de5107f1af

on October 19, 2012
at 08:54 PM

i do 16/8 daily, should i fast a bit longer? will the flexility will make me burn fat when trainging fasted? thks

2e1591c76896828077b930de5107f1af

on October 19, 2012
at 08:47 PM

i do train fasted, i use the leangains style

64433a05384cd9717c1aa6bf7e98b661

(15236)

on October 19, 2012
at 04:27 PM

There is a big gap between ketone burning and carb burning, not fat burning and carb burning.

2e1591c76896828077b930de5107f1af

on October 19, 2012
at 03:28 PM

what could be some factors that could influence the flexibillity?

2e1591c76896828077b930de5107f1af

on October 19, 2012
at 03:13 PM

ok thks, im guessing there is a big gap between fat burning and carb burning

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5 Answers

best answer

1
F9638b939a6f85d67f60065677193cad

(4266)

on October 19, 2012
at 07:02 PM

Things that contribute to metabolic flexibility:

  • Healing insulin resistance if you have it. That can be done with a period of low carbohydrate (not necessarily ketogenic) dieting.
  • Very low-level aerobic exercise such as walking, hiking, slow jogging, slow cycling. This will build your aerobic base and add/employ slow-twitch muscle fibers which prefer fat for energy over glycogen.
  • Intermittent fasting. Generally you can't fast very well without some level of metabolic flexibility. So it's sort of chicken-and-egg. If you have insulin resistance and have been low carb for a while, then you might find IF to be possible. At that point you do have a level of met flex and the fasting can only help. If you don't have insulin resistance then you may already have some met flex. You can tell by whether the fasting is excruciating or easy.

2e1591c76896828077b930de5107f1af

on October 19, 2012
at 08:54 PM

i do 16/8 daily, should i fast a bit longer? will the flexility will make me burn fat when trainging fasted? thks

F9638b939a6f85d67f60065677193cad

(4266)

on October 22, 2012
at 01:11 AM

I don't think anybody should fast except when it comes naturally, but you can experiment on your own.

1
3846a3b61bc9051e4baebdef62e58c52

(18635)

on October 19, 2012
at 03:43 PM

I think your mixing up being metabolically flexible and ketosis. You don't have to be in ketosis to be metabolically flexible and you also can be in ketosis yet not be metabolically flexible.

So to answer the question of what contributes to metabolic flexibility, that would be a well functioning metabolism. Exercise and avoiding toxic substances are on top of the list for doing that.

You wanna become MORE metabolically flexible then train fasted and/or add in some sort of IF to your regimen.

2e1591c76896828077b930de5107f1af

on October 19, 2012
at 08:47 PM

i do train fasted, i use the leangains style

0
7bf306ada57db47547e9da39a415edf6

(11214)

on October 19, 2012
at 08:14 PM

It takes about two weeks, not two days. Supposedly, you can stay in ketosis, workout and then eat starch: Quick On Starch, Ketosis, and Non-oxidative glucose disposal. The ketone levels come back up pretty quickly. I worry a little about what might be going on with insulin with this sort of thing. I am going to see if the study he references can calm my qualms.

So, this, it seems to me, is the way to be able to burn all fuels regularly. I can't think of a mechanism that would allow us to flip it- i.e. use carbohydrate most of the time and then burn ketones at specific times.

0
68294383ced9a0eafc16133aa80d1905

(5795)

on October 19, 2012
at 07:10 PM

This is an extremely complicated question and nobody will be able to give you a definitive answer. The reason is because what you're asking isn't something you can definitively measure.

In a very broad response, I'd say that a 5 on/2 off in-terms of LC or VLC isn't enough to achieve the level of fatty acid burning that you are "wanting." I say wanting in quotations because this differs from person to person.

Generally, it can take days of carbohydrate and even protein limitation (this differs greatly person to person) to fully get into Ketosis to the level most people are desiring. In this case, a 5 on/2 off program wouldn't allow you enough time.

That doesn't mean you wouldn't gain some adaptation and increased flexibility by doing it. Anyone who cycles like this is going to develop some increased efficiency in going back and forth in-terms of energy use substrates.

2e1591c76896828077b930de5107f1af

on October 19, 2012
at 08:58 PM

there is confusion, i wasent really referring to ketosis, just flexibility. i might look more into ketosis when ill be cutting(bulking right now). if i train fasted, would that afect the flex to a certain degree?

0
Medium avatar

(2338)

on October 19, 2012
at 02:54 PM

i don't think your body will burn ketones on rest days unless you fast or eat a tiny amount of food and even then idk cause it still takes a while to get into ketosis. also because you are eating more carbs 5 out of 7 days your glycogen will likely be full and even if you do go super low carb or fast, your body is used to getting and using glucose for energy so i would think it would use some glycogen stores at first. the body is in a constant continuum of what it's using exactly for energy whether it be fat or glucose, so it's very dependent on a lot of individual factors.

2e1591c76896828077b930de5107f1af

on October 19, 2012
at 03:28 PM

what could be some factors that could influence the flexibillity?

64433a05384cd9717c1aa6bf7e98b661

(15236)

on October 19, 2012
at 04:27 PM

There is a big gap between ketone burning and carb burning, not fat burning and carb burning.

2e1591c76896828077b930de5107f1af

on October 19, 2012
at 03:13 PM

ok thks, im guessing there is a big gap between fat burning and carb burning

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