I am looking to dial in my diet a bit further for the next month, there has been a bit too much cheating going on lately, and my body comp is suffering. I am interested in doing a full out ketogenic diet for the next month or so. I am already consuming less than 50g carbohydrates most days, I do throw in the odd higher carb day currently for glycogen repletion. I am concerned that I might be eatting too much protein 1g per lb body weight. fat sitting around 65% of my current diet. Is this correct or do I need to dial back the protein to avoid gluconeogenisis from converting excess protein back into blood glucose.
I guess other factors to consider are activity: Doing crossfit WODs 3 times a week trying to also throw in the occasional longer less intense workout.
Also I think that I might be recovering from some adrenal fatigue, and still have a bit of a cortisol imbalance. Will Ketosis help or hinder this condition?
asked byCaptain_Paleo (220)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on June 12, 2010
at 07:42 AM
I am concerned that I might be eatting too much protein 1g per lb body weight. fat sitting around 65% of my current diet.
This article (oft-cited by me) suggests that excess protein will retard ketosis and fat mobilisation above around 25% of calories from protein. 1g per lb for me would work out at slightly below that, but for some-one who eats fewer calories relative to bodyweight it could be more. The article suggests that the optimal range for athletes is between 1.2-1.7g per KG of bodyweight, so 1g/lb will be substantially more. Ultimately it will come down to your bodies particular needs though, as you note- do I need to dial back the protein to avoid gluconeogenisis from converting excess protein back into blood glucose- once you're consuming more protein than your body will use for sheer structural repair then the excess is just a metabolically stressful way of consuming glucose.
on June 12, 2010
at 04:38 AM
everyone is different in terms of carb requirements, get keto sticks to make sure you are actually in ketosis.
65% fat, <50g of carbs and the rest protein sounds pretty reasonable.. part of getting into ketosis faster can be depleting glycogen stores either via fast, and less than 20g carb a day adjustment period or cardio.
You could probably just get away with lowering carbs slightly and skipping your glycogen replenishment, and/or move the majority of your carbs to either when you first get up or before your workouts.
No idea on the adrenal fatigue, I'd check pubmed, and try quitting any stimulants that may be exacerbating the issue (caffeine etc..)