I'm trying to get to 20% body fat by the beginning of next year. In order to do this, I have implemented a vigorous workout routine (lots of interval training, lifting weights, and swimming) and am also attempting to master a ketogenic diet. I did a vegan version of keto about a year ago (big mistake) and experienced major carb crash/keto flu and probably never reached ketosis because I wasn't consuming any animal products. Now I'm trying to do it on a paleo diet but I'm not exactly sure what carbs I should count and what carbs I shouldn't. For example, I consume homemade vegetable/fruit juice every day as well as eat a bag of raw kale chips. This already amounts to around 20 carbs. Then I usually have a few oz's of raw cheese and a couple of cups of raw milk. I'm now at about 40-50 carbs after just this alone. Then there's a tablespoon or two of raw honey I consume every day as well as sugar alcohol than I used to sweeten tea and smoothies (xylitol) that is relatively high in carbs as well. Should I count these carbs into my daily quota? I'm trying to stay around 50-60 carbs a day but I really don't want to experience carb crash like I have in the past so I don't want to overdo it. Any suggestions? As a final note, I also do IF 5 days a week. My eating window is between 12-6 during the week.
asked bypaleotardisgirl (5)
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on July 15, 2013
at 06:06 AM
Suggest you get keto-adapted first, then implement your workout program gradually. Trying to do both at once is likely to be painful!
Remember that body composition is 80% diet. Hormonal balance is key and if you overdo the exercise, you may accidentally sabotage your fat loss by raising your cortisol too high.
It's certainly not necessary to be in ketosis to achieve your goals, depending on your age, weight. Younger, slimmer women may not do as well in ketosis as older or more obese women. Everyone is different, though!
Check out Peter Attia's posts at www.eatingacademy.com. Search for ketosis and performance.
And check out these helpful posts on getting into ketosis:
Count all carbs except fiber/sugar alcohols.