1

votes

SODA and ketosis.

Answered on August 19, 2014
Created October 18, 2012 at 10:49 AM

I'm really craving a soft drink.

I'm a very fit individual and my body has been running on ketosis as a standard for a long time.

My question is, what effect with drinking a SODA have on a long-time-ketosis-adapted body?

Will I stay out of ketosis temporarily, then go back in?

Or will it stay out of ketosis until I get enough dietary fat and I've convinced my body to go back into ketosis?

Will it do nothing?

Assuming obviously that I'm going low carb, under 50 grams a day.

This is all just hypothetical. I'm just hoping to learn more about the process.

68294383ced9a0eafc16133aa80d1905

(5795)

on October 19, 2012
at 04:11 AM

40 grams of sugar is clearly going to interrupt it. Like I said though, if you have developed metabolic flexibility, you can be right back in it within 12 hours and I've read anywhere from 48-96 (this varies greatly) hours to get as far into Ketosis as you may have been.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on October 19, 2012
at 01:04 AM

"I don't get low-carb flu if I bounce in and out of ketosis" me neither. I'm thinking that anyone that does suffer low-carb flu, was possibly never keto adapted in the first place.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on October 19, 2012
at 12:47 AM

"I don't get low-carb flu if I bounce in and out of ketosis" me nether. I'm thinking that anyone that does suffer low-carb flu, was possibly never keto adapted in the first place.

B3173217a49b5b0116078775a17eb21d

(11488)

on October 19, 2012
at 12:19 AM

I don't get low-carb flu if I bounce in and out of ketosis.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on October 19, 2012
at 12:14 AM

But given what you have explained, it sounds like my muscles will likely only get as far as 'running off ketones' & probably not as far as 'running off fatty acids (and a little glycogen)'. While i am flipping between carb levels. Not that there is any problem with doing that (for me) as fas as i can see. For me personally it is working well at the moment.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on October 19, 2012
at 12:04 AM

thx for the useful ketosis vs keto-adaption info borofergie. i was taking a more simplistic 'how i feel type' view ie. based on the 'low carb flu' feeling or the inability to fast with ease. For me, these two 'symptoms' only happened the once. Post keto adaption, i can now Fast easily & never get 'low carb flu' symptoms whatever carb levels i do eg. zc thru to 33%, occasionally 40% carbs. My body seems to switch without any issues at all. Which is all fine & dandy by me, whatever the underlying biology going on is. ..cont

B3173217a49b5b0116078775a17eb21d

(11488)

on October 18, 2012
at 11:32 PM

In the early phases of ketoadaption, ketones feed both your brain and your muscles with energy. After the adaption period is complete, the ketones are used to only fuel your brain, while your muscles run only off fatty acids (and a little glycogen).

B3173217a49b5b0116078775a17eb21d

(11488)

on October 18, 2012
at 11:31 PM

@Julius: "To get the full benefit in terms of maximizing fat oxidation requires people keto-adapt. Keto-adaptation is a term coined by Steve Phinney in 1980 to describe the process in which human metabolism switches over to using fat almost exclusively for fuel (i.e., a combination of fat burned directly and as ketones derived from fat). Inducing a state of nutritional ketosis and maintaining it long enough to complete keto-adaptation requires a conscientious effort to restrict carbohydrates for two or more weeks." http://tinyurl.com/9aqn4pk

E95023add40ea3d6c77620b82c3d5912

(45)

on October 18, 2012
at 10:56 PM

Could you please reiterate the difference between keto-adaption and merely "getting into ketosis", because I'm not too sure.

63479974b34930b7bedb12afa19083d3

on October 18, 2012
at 05:35 PM

It totally satisfies my carbonation crave and I don't feel junky after it. Nice and refreshing. My Whole Foods has all of their flavors available for .69 a can. Perfect.

8634d4988ced45a68e2a79e69cc01835

(1617)

on October 18, 2012
at 04:49 PM

I'd say it's not worth it. The sugar rush/shakes/sweats are awful! If I'm low-ish carb and no sugar a while (weeks), then I have sweets in the evening, I wake up sweating with my heart racing. Nothing tastes THAT good.

8634d4988ced45a68e2a79e69cc01835

(1617)

on October 18, 2012
at 04:48 PM

I love LaCroix! Diet soda tastes like crap compared to it!

0a9ad4e577fe24a6b8aafa1dd7a50c79

(5150)

on October 18, 2012
at 04:28 PM

^Because it doesn't taste as good as a coke. It's been my experience that if I eat more carbs than I should on a low-carb diet, my body doesn't process it well because it's currently in fat-burning mode and the sugar/carbs make it screech and reverse directions abruptly.

B3173217a49b5b0116078775a17eb21d

(11488)

on October 18, 2012
at 12:34 PM

You can undoubtedly get back into ketosis quickly (by emptying your liver) the question is "to what extent did you disrupt your keto-adapted state?". The 2-3 weeks is about keto-adaption, not about "getting into ketosis".

E95023add40ea3d6c77620b82c3d5912

(45)

on October 18, 2012
at 11:40 AM

What I'm saying though, is that If my liver fills up with glycogen, won't I deplete that store quite quickly and return back ketosis, either relatively "naturally" or through a fasted state perhaps i.e. sleep?

B3173217a49b5b0116078775a17eb21d

(11488)

on October 18, 2012
at 11:31 AM

One can of soda would reduce my blood ketones to trace levels. I spread my 25g of carbs throughout the day.

B3173217a49b5b0116078775a17eb21d

(11488)

on October 18, 2012
at 11:30 AM

If you start to fill up your liver with glycogen, you'll stop producing ketones. You might get away with more if your muscle glycogen has been depleted (after HIT say), but since your brain gets first call on any glucose, it's a risky game.

E95023add40ea3d6c77620b82c3d5912

(45)

on October 18, 2012
at 11:21 AM

So you're suggesting it may take a couple of days to re-adapt? This is also making the assumption that a can of SODA is enough to knock you out of ketosis, especially if it's a state you've been in for months.

E95023add40ea3d6c77620b82c3d5912

(45)

on October 18, 2012
at 11:19 AM

Let's just say a standard can with 40 grams of sugar.

1da74185531d6d4c7182fb9ee417f97f

(10904)

on October 18, 2012
at 10:59 AM

What about some lemon or line juice in soda or mineral water?

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5 Answers

4
76211ec5301087de2588cfe3d6bccba9

(1178)

on October 18, 2012
at 03:04 PM

your blood has 5g of sugar circulating in it. a can of soda has what, 25g? that will knock you out of ketosis fast and long not to mention probably send you into a hyperglycemic state due to the physiological insulin resistance that you've developed in your muscles by being in ketosis for a long time. unless you are going to need to take an oral glucose tolerance test there is no good reason to be chugging a soda.

1
63479974b34930b7bedb12afa19083d3

on October 18, 2012
at 04:34 PM

Going from years of over-drinking soda, countless refills at restaurants, and huge-ass fountain soda trysts, I understand the craving for the taste. I cut it out completely, even before I cut sugar and eventually went the paleo way. I've found two great substitutes: LaCroix Sparkling Water, and Zevia. I use both of these only once in a while as a "treat", but they help. Both zero calories/net carbs/sugar. Zevia is a great-tasting "diet" soda sweetened with stevia and has a great assortment of flavors, and LaCroix is carbonated water with "natural flavors", also with many varities. Like I said, once in a while!

63479974b34930b7bedb12afa19083d3

on October 18, 2012
at 05:35 PM

It totally satisfies my carbonation crave and I don't feel junky after it. Nice and refreshing. My Whole Foods has all of their flavors available for .69 a can. Perfect.

8634d4988ced45a68e2a79e69cc01835

(1617)

on October 18, 2012
at 04:48 PM

I love LaCroix! Diet soda tastes like crap compared to it!

1
68294383ced9a0eafc16133aa80d1905

(5795)

on October 18, 2012
at 11:02 AM

It depends what kind of soda. Drink a Diet Coke or something without sugar, you're fine. Not recommending it at all because of the additives and Aspartame, but it won't affect Ketosis.

If you chug a 20 oz Mountain Dew, it's going to take you out of Ketosis temporarily, but if you've been in it for a while and have become adapted, you're body has likely experienced the switch over before and it won't take very long to get back.

Look into something called metabolic (in)flexibility. In a nutshell, it's basically the idea of the body being able to switch back and forth from sugar-burning to fat-burning.

E95023add40ea3d6c77620b82c3d5912

(45)

on October 18, 2012
at 11:19 AM

Let's just say a standard can with 40 grams of sugar.

68294383ced9a0eafc16133aa80d1905

(5795)

on October 19, 2012
at 04:11 AM

40 grams of sugar is clearly going to interrupt it. Like I said though, if you have developed metabolic flexibility, you can be right back in it within 12 hours and I've read anywhere from 48-96 (this varies greatly) hours to get as far into Ketosis as you may have been.

0
7c9f81d68c78de1a31eab9c91c17b4b8

on October 18, 2012
at 03:45 PM

The only reason I ever go into ketosis is to keep my cravings down. I don't drink soda but I will tell you that I've had a couple reese's peanut butter cups or something like that...and then I notice my cravings don't increase. If eating those make me nuts then I will increase my fat intake the next day two-fold. This is kind of how I measure without ketostix how close to ketosis I am when I "cheat."

0
B3173217a49b5b0116078775a17eb21d

(11488)

on October 18, 2012
at 11:00 AM

It depends on how many carbs are in the soda.

I'm not sure that there is any convincing evidence either way on "keto-readaption", Phinney says you'll be back to square one (with 2-3 weeks adaption time), Sissons thinks you can readapted in a few days. Either way, why take the risk for a can of fizzy chemical infused sugar.

E95023add40ea3d6c77620b82c3d5912

(45)

on October 18, 2012
at 11:40 AM

What I'm saying though, is that If my liver fills up with glycogen, won't I deplete that store quite quickly and return back ketosis, either relatively "naturally" or through a fasted state perhaps i.e. sleep?

B3173217a49b5b0116078775a17eb21d

(11488)

on October 18, 2012
at 11:30 AM

If you start to fill up your liver with glycogen, you'll stop producing ketones. You might get away with more if your muscle glycogen has been depleted (after HIT say), but since your brain gets first call on any glucose, it's a risky game.

B3173217a49b5b0116078775a17eb21d

(11488)

on October 18, 2012
at 11:32 PM

In the early phases of ketoadaption, ketones feed both your brain and your muscles with energy. After the adaption period is complete, the ketones are used to only fuel your brain, while your muscles run only off fatty acids (and a little glycogen).

543a65b3004bf5a51974fbdd60d666bb

(4493)

on October 19, 2012
at 12:47 AM

"I don't get low-carb flu if I bounce in and out of ketosis" me nether. I'm thinking that anyone that does suffer low-carb flu, was possibly never keto adapted in the first place.

B3173217a49b5b0116078775a17eb21d

(11488)

on October 19, 2012
at 12:19 AM

I don't get low-carb flu if I bounce in and out of ketosis.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on October 19, 2012
at 12:04 AM

thx for the useful ketosis vs keto-adaption info borofergie. i was taking a more simplistic 'how i feel type' view ie. based on the 'low carb flu' feeling or the inability to fast with ease. For me, these two 'symptoms' only happened the once. Post keto adaption, i can now Fast easily & never get 'low carb flu' symptoms whatever carb levels i do eg. zc thru to 33%, occasionally 40% carbs. My body seems to switch without any issues at all. Which is all fine & dandy by me, whatever the underlying biology going on is. ..cont

B3173217a49b5b0116078775a17eb21d

(11488)

on October 18, 2012
at 11:31 AM

One can of soda would reduce my blood ketones to trace levels. I spread my 25g of carbs throughout the day.

B3173217a49b5b0116078775a17eb21d

(11488)

on October 18, 2012
at 12:34 PM

You can undoubtedly get back into ketosis quickly (by emptying your liver) the question is "to what extent did you disrupt your keto-adapted state?". The 2-3 weeks is about keto-adaption, not about "getting into ketosis".

543a65b3004bf5a51974fbdd60d666bb

(4493)

on October 19, 2012
at 01:04 AM

"I don't get low-carb flu if I bounce in and out of ketosis" me neither. I'm thinking that anyone that does suffer low-carb flu, was possibly never keto adapted in the first place.

E95023add40ea3d6c77620b82c3d5912

(45)

on October 18, 2012
at 11:21 AM

So you're suggesting it may take a couple of days to re-adapt? This is also making the assumption that a can of SODA is enough to knock you out of ketosis, especially if it's a state you've been in for months.

E95023add40ea3d6c77620b82c3d5912

(45)

on October 18, 2012
at 10:56 PM

Could you please reiterate the difference between keto-adaption and merely "getting into ketosis", because I'm not too sure.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on October 19, 2012
at 12:14 AM

But given what you have explained, it sounds like my muscles will likely only get as far as 'running off ketones' & probably not as far as 'running off fatty acids (and a little glycogen)'. While i am flipping between carb levels. Not that there is any problem with doing that (for me) as fas as i can see. For me personally it is working well at the moment.

B3173217a49b5b0116078775a17eb21d

(11488)

on October 18, 2012
at 11:31 PM

@Julius: "To get the full benefit in terms of maximizing fat oxidation requires people keto-adapt. Keto-adaptation is a term coined by Steve Phinney in 1980 to describe the process in which human metabolism switches over to using fat almost exclusively for fuel (i.e., a combination of fat burned directly and as ketones derived from fat). Inducing a state of nutritional ketosis and maintaining it long enough to complete keto-adaptation requires a conscientious effort to restrict carbohydrates for two or more weeks." http://tinyurl.com/9aqn4pk

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