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Super low carb newbie.

Answered on August 19, 2014
Created February 01, 2013 at 6:03 PM

Hello everyone.

Since I am new, Im trying everything to accumulate as much information so I do this correctly. Im sorry for the novel below. I like to be efficient.

Background: I would like to lose 10 lbs (mostly fat). Early 40s. I work out 3-5 days a week. 1 hour cardio each day, and 30 min weight training 2 of the 5 days. I am very healthy, but for the life of me, cannot lose the extra weight!

I have done lower carb, and tried to follow every trainer to says lower carbs (but you need carbs!) and lower calories.. IT doesnt work for me.. Especially when I work out, Im starving all the time. I have always been afraid of high fat food, still am, which of course what I will address in one of my questions.

Day 1. 20 carbs, and ate alot of food. really satisfying. Took planning but I did it. 90 min workout. Day 2 .30 carbs (damn starbucks). again ate plenty not starving. Day 3. 23-24 carbs. Ketostix in morning between neg/trace. Hard leg and cardio workout, which I expect diminished my glycogen. Ketostix showing trace in afternoon. Day 4. today

Questions: 1. My diets shows about 1600-1700 calories 34% protein and 59% fats. Is this ok? Again, I have a natural fear of fats, but know I need them to keep this up, however, I want my body fat to be metabolized. Will it eat my fat first or my dietary fat first? What is the progression of fat loss?

  1. Will my working out hinder or help my progress? I enjoy going to the gym (makes me feel good) and getting muscle tone of course.

  2. Knowing my stix are showing trace, I have started ketosis, but also my body is using almost all of the ketones. What does this mean exactly? Am I burning fat? (which fat?) Are my organs also utilizing the fat for energy and that is why I dont have excess. Are my muscles, using it, when I work out? So much info, I get confused.

  3. Ok, this is the last one I hope. Alcohol. I like to have a cocktail or 3 when I go out. Im told vodka and no calorie mixer, and food should not pull me out of ketosis. Is this reasonably true, if I have a couple of drinks this weekend after just starting this?

Thank you everyone!!! Dawn

2e777bbcd49262eb31a24f821abec6bc

(1974)

on February 01, 2013
at 06:55 PM

There is an anti cardio idea among people here. When I do cardio weight falls of me while weights do absolutely nothing. When I tone down the cardio, I feel nasty and miserable and my energy levels go down. I think this is largely personal.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on February 01, 2013
at 06:22 PM

... and you just posted nearly exactly what I was typing up. I can't agree with this more. I would also add one suggestion to #1 -- if she likes whatever form of "cardio" she is doing, then lower the time and crank up the intensity - 20 minutes of sprints, instead of 1 hour jogging, for example.

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5 Answers

1
3491e51730101b18724dc57c86601173

(8395)

on February 01, 2013
at 06:18 PM

  1. Will my working out hinder or help my progress? I enjoy going to the gym (makes me feel good) and getting muscle tone of course.

    Yes, too much stress and cortisol from "chronic cardio can interfere with weightloss. Exercise smarter with heavy weights, sprints, and ADEQUATE rest.

  2. Knowing my stix are showing trace, I have started ketosis, but also my body is using almost all of the ketones. What does this mean exactly? Am I burning fat? (which fat?) Are my organs also utilizing the fat for energy and that is why I dont have excess. Are my muscles, using it, when I work out? So much info, I get confused.

Don't rely on the sticks. They aren't particularly useful because they measure only one type of ketones and hydration can affect the results. Most people KNOW. When they go into ketosis because appetite drops, breath and urine stink, and you may feel more energy.

  1. Ok, this is the last one I hope. Alcohol. I like to have a cocktail or 3 when I go out. Im told vodka and no calorie mixer, and food should not pull me out of ketosis. Is this reasonably true, if I have a couple of drinks this weekend after just starting this?

Alcohol will burn in preference to fat. Why not skip the alcohol for a while (can you???)? And if you decide to drink anyway, how about just one? You will be more sensitive to alcohol in ketosis. If you rely on alcohol for socialization, there are other issues you need to address. And be aware that decreased inhibition from alcohol often leads to poor food choices as well.

Don't treat this like a crash diet or the weight will come back as soon as you meet a rapid goal. Eat healthfully and the weightloss will follow.

2e777bbcd49262eb31a24f821abec6bc

(1974)

on February 01, 2013
at 06:55 PM

There is an anti cardio idea among people here. When I do cardio weight falls of me while weights do absolutely nothing. When I tone down the cardio, I feel nasty and miserable and my energy levels go down. I think this is largely personal.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on February 01, 2013
at 06:22 PM

... and you just posted nearly exactly what I was typing up. I can't agree with this more. I would also add one suggestion to #1 -- if she likes whatever form of "cardio" she is doing, then lower the time and crank up the intensity - 20 minutes of sprints, instead of 1 hour jogging, for example.

0
Ed7403e397077dd1acdbf25c7f6e56ce

on February 01, 2013
at 10:55 PM

Bulletproof Intermittent Fasting has given me the boost to get past my plateau. Here's a link, plus there's a ton of info here on paleohacks. If you're interested let me know. I have sourced everything out myself, no need to buy his products at the heightened priceline.

http://www.bulletproofexec.com/

Also, here's a link to my introduction to Asprey and his ideas...

http://blog.joerogan.net/archives/5501

0
7bf306ada57db47547e9da39a415edf6

(11214)

on February 01, 2013
at 09:36 PM

  1. If you only have ten pounds to lose, congratulations. I doubt the exercise is holding you back, but the cardio seems a bit high, and from what I've been reading lately, I suspect too intense. Some of these bodybuilder guys just basically walk, and claim they do better walking than back when they ran. I'm still testing this stuff out myself, but I did just manage to lose the four lbs I thought were muscle that I had put on recently. Oh, well, I can be optimistic and hope I lost fat and gained muscle at the same time by some miracle. The thing is, the closer you get to single digit bodyfat range, the more insistent the body is about not losing any more fat, and it can play nasty.

  2. You blow through you glycogen and start burning fat during your workouts. Post workout it is a good idea to eat whatever carbs you plan on eating, though Art de Vany's point that staying away from food for about an hour post-workout maximizes growth hormone is a good one. The ketone production gets ramped up during exercise, but it is unlikely you are burning much of them directly, unless you were already in ketosis before the exercise. Ketostix only really gives you a picture of what's in your urine, not what's being burnt in your body.

  3. You are describing (at least I think you are) some pretty low bodyfat levels. I suspect you may have to be more strict. I was always able to lose weight and drink at the same time, but now I've started to notice alcohol seems a lot stronger, interferes with my sleep very easily, and therefore interferes with my training. I can certainly dump water weight using alcohol, but I am not sure whether or not I can lose fat or make any meaningful gains in the gym with it around. So, I guess what I'm saying is test: have your drink and then see if there are performance hits, and then adjust accordingly. You are going to have to do a lot of tweaking.

0
A0c49f398499246c623e6527e9dd5ca2

(548)

on February 01, 2013
at 06:25 PM

As you probably don't want to cut your workouts, I definitely recommend to increase your calorie intake. Your muscles need a high energy supply, so go up to 2000 calories. Believe me, it will help you to lose weight!

-1
98266ae0c87836d4bb714b6d31cacbf9

on February 01, 2013
at 06:10 PM

I haven't read the entire post(will get to it later), but this will help. Cut the cardio

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