3

votes

Ketosis every other day?

Answered on August 19, 2014
Created January 24, 2011 at 3:49 PM

So I finished reading Mark Sisson's book last night and since he so kindly broke down ketosis I was think of playing around with more a ketogenic diet on my days where I either rest of do light cardio. Is this a good idea?? It seems to me as if it would be, wondering if anyone has tried it. Also since I train early in the mornign the next day I was going to go at it fasted. What is a good fast? Thinking of going in 11 hours fasted before training and it would a 13 hour fast total. The days I train more intensely going to stay in the "sweet spot" as Mark called it (50-100g of carbs, all veggie and fruit, maybe sweet potatoe once I lean out more).

5de2fffda92c0bf2be7ede10cad55546

(1781)

on January 29, 2011
at 02:38 PM

Excess protein can be stored as fat as well.

100fd85230060e754fc13394eee6d6f1

(18696)

on January 25, 2011
at 02:57 PM

Nice chart find!

B485f0cf678c0b420941e883adfea28d

(304)

on January 24, 2011
at 06:58 PM

This is a good point, gotta remember the glycogen

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on January 24, 2011
at 06:18 PM

To clarify, protein converts to glucose in the liver via gluconeogenesis (not in the blood).

691f120a3e7a1a036845d105d86c99a3

(3641)

on January 24, 2011
at 05:30 PM

haha thanks reformed, david and james thanks for the info. i generally dont eat much in the way of carb at all in my keto days, carbs i get are whatever is in an ounce of macadamias. my dailies are well under 100 grams, good to know about protein conversions.

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on January 24, 2011
at 05:21 PM

Recommendation I usually see is less than 100 grams of carbs to get into/stay in Ketosis on average. With less being better. Protein converts at a roughly 58% conversion rate to glucose in the blood. So 175 grams of protein would kick you over that (assuming no other source of carbs). Lot of variables in that though (so it's not a hard number).

E35e3d76547b18096a59c90029e7e107

(15613)

on January 24, 2011
at 05:16 PM

Yup, more than 25% of calories from protein can depress ketosis (~156g for a 2500cal/day diet) http://www.nutritionandmetabolism.com/content/1/1/2

Bc6aa0b0bcf04c9d937c4393262db8e5

on January 24, 2011
at 04:51 PM

MikeD you are the man... everytiem I ask something I can count on you.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on January 24, 2011
at 04:44 PM

If your goal is strictly weight loss, I believe the general ballpark of ratio's is 75% fat, 25% protein to achieve ketosis. Everyone is different. Just know that without enough protein, some weight loss might be in the form of muscle mass.

Bc6aa0b0bcf04c9d937c4393262db8e5

on January 24, 2011
at 04:07 PM

Thank you... I have had some success so far 21 days paleo down 10lbs. Want to ramp it up even more!! Should I avoid high amounts of protein for ketogenic, I heard that somewhere along my searches.

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4 Answers

best answer

1
B485f0cf678c0b420941e883adfea28d

on January 24, 2011
at 03:53 PM

This is very much like what I do with a LeanGains style approach. Rest days are usually lower carb higher fat (even ketogenic sometimes) and workout days are higher protein higher carb (yams/sweet potatoes) lower fat. This has worked very well for me (and plenty of other people). I typically fast 16-20 hours at a time. Would probably be a good idea to start out slow and then ramp up and tweak depending upon how you feel.

Bc6aa0b0bcf04c9d937c4393262db8e5

on January 24, 2011
at 04:07 PM

Thank you... I have had some success so far 21 days paleo down 10lbs. Want to ramp it up even more!! Should I avoid high amounts of protein for ketogenic, I heard that somewhere along my searches.

50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on January 24, 2011
at 04:44 PM

If your goal is strictly weight loss, I believe the general ballpark of ratio's is 75% fat, 25% protein to achieve ketosis. Everyone is different. Just know that without enough protein, some weight loss might be in the form of muscle mass.

5de2fffda92c0bf2be7ede10cad55546

(1781)

on January 29, 2011
at 02:38 PM

Excess protein can be stored as fat as well.

best answer

1
691f120a3e7a1a036845d105d86c99a3

(3641)

on January 24, 2011
at 04:42 PM

The main thing you want to avoid is carbs if you want to stay in Ketosis. Emphasizing fat is what puts you in the zone.

Protein really shouldn't have too much of an effect either way although I believe you might be able to eat enough protein to drop out of keto. Anyone know the answer to this?

Get some ketosticks and you can monitor when you are in keto pretty well.

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on January 24, 2011
at 05:21 PM

Recommendation I usually see is less than 100 grams of carbs to get into/stay in Ketosis on average. With less being better. Protein converts at a roughly 58% conversion rate to glucose in the blood. So 175 grams of protein would kick you over that (assuming no other source of carbs). Lot of variables in that though (so it's not a hard number).

Bc6aa0b0bcf04c9d937c4393262db8e5

on January 24, 2011
at 04:51 PM

MikeD you are the man... everytiem I ask something I can count on you.

691f120a3e7a1a036845d105d86c99a3

(3641)

on January 24, 2011
at 05:30 PM

haha thanks reformed, david and james thanks for the info. i generally dont eat much in the way of carb at all in my keto days, carbs i get are whatever is in an ounce of macadamias. my dailies are well under 100 grams, good to know about protein conversions.

E35e3d76547b18096a59c90029e7e107

(15613)

on January 24, 2011
at 05:16 PM

Yup, more than 25% of calories from protein can depress ketosis (~156g for a 2500cal/day diet) http://www.nutritionandmetabolism.com/content/1/1/2

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on January 24, 2011
at 06:18 PM

To clarify, protein converts to glucose in the liver via gluconeogenesis (not in the blood).

4
E35e3d76547b18096a59c90029e7e107

(15613)

on January 24, 2011
at 05:39 PM

I think it's worth noting that eating a 'ketogenic diet' (namely a diet that would be ketogenic in the long term) every other day isn't necessarily sufficient for entering into ketosis. If you have sufficient stored glycogen from the previous day, then you'll have no need to enter ketosis even if the next day you eat no carbohydrates at all. Indeed, from the table I posted here and also below, even eating nothing at all for up to 24 hours won't necessarily put you deep into ketosis. 50-100g every other day, if combined with plenty of protein, could well keep you out of ketosis even on your 'ketogenic' days. Regarding fasting, from the same table, it seems that fasting 12-24 hours (I assume people on an otherwise normal diet) is only sufficent to induce very slight ketosis, whereas 2-3 day fasts induce about as much ketosis as being on a high fat diet. Your workout might well be more important for getting into ketosis than your 13 hour fast, but of course, they'll be better combined. Personally I've worked out fasted quite a lot and things have been fine, though some days, especially after a long fast, I won't feel like it at all and so will eat something first.

ketosis-every-other-day?

100fd85230060e754fc13394eee6d6f1

(18696)

on January 25, 2011
at 02:57 PM

Nice chart find!

B485f0cf678c0b420941e883adfea28d

(304)

on January 24, 2011
at 06:58 PM

This is a good point, gotta remember the glycogen

1
50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on January 24, 2011
at 04:52 PM

I think you've got the genral idea down just fine. In my personal experience, I try to eat between the hours of noon and 8pm, giving me 16 hours of fast each day. I take my lunch at 1130 to 12 and eiter weight train, go for a walk, or do some sprints. When I get back from exercise, I began to eat.

If your goal is strictly weight loss, I would look into the post workout carboydrate a little more, as I feel it is more geared at performance, rather than strict weight loss.

Everyone is different and everyone has different goals. But, there are a lot of very intelligent, friendly, and helpful people that frequent this site. Ask questions, read up on old questions... you'll have some great info in no time.

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