1

votes

Ketosis and low carb- Are there certain carbs I should count more than others?

Answered on August 19, 2014
Created July 15, 2013 at 5:50 AM

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.

277e96fd79cc9c6bcfbe8ca33da79375

on July 16, 2013
at 04:55 AM

That's really depressing. I don't think I can handle consuming less than 50 carbs. That seems almost impossible. I used to do low carb and have also done carb cycling but I've never gone below 50. I'd feel like I was starving. Have you you ever looked up the keto calculator? That's how I initially determined what my ratios should be. I think everyone's body and specific needs are likely a bit different.

4610451431ec7155c87a5698be682a95

(1122)

on July 15, 2013
at 05:30 PM

Is 50/60 g of carbs too many to trigger ketosis? Peter over at Hyperlipid discusses staying just out of ketosis range by eating around 50. Also the http://bjjcaveman.com/ blog is a good laypersons experiment with ketosis. I'd definitely cut the honey and fruit juice and stick to green leafy veg.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on July 15, 2013
at 06:45 AM

Keep in mind that some folks will still trigger insulin with sugar alcohols or artificial sweeteners.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on July 15, 2013
at 06:43 AM

For ketosis, yes, otherwise, not necessary. You can usually find the approx sugars broken out in carb punters online.

277e96fd79cc9c6bcfbe8ca33da79375

on July 15, 2013
at 06:11 AM

I see you edited it to say I don't have to count sugar alcohols. Hoooray! But what about if the vegetables have been juiced and have lost most of their fiber content? Should I still count them or not?

277e96fd79cc9c6bcfbe8ca33da79375

on July 15, 2013
at 06:09 AM

Interesting insight. I am not obese but am slightly overweight as of recently due to college stress and am only 20. I actually have CFS/Fibro and my cortisol levels likely are already very low if not tapped out completely. I was unaware that exercising can raise cortisol levels. That actually might be a good thing for me, tbh. But I'll take a look at those links, thank you!

Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

1 Answers

2
Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

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:

http://www.proteinpower.com/drmike/ketones-and-ketosis/tips-tricks-for-starting-or-restarting-low-carb-pt-i/

http://www.proteinpower.com/drmike/saturated-fat/tips-tricks-for-starting-or-restarting-low-carb-pt-ii/

Count all carbs except fiber/sugar alcohols.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on July 15, 2013
at 06:43 AM

For ketosis, yes, otherwise, not necessary. You can usually find the approx sugars broken out in carb punters online.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on July 15, 2013
at 06:45 AM

Keep in mind that some folks will still trigger insulin with sugar alcohols or artificial sweeteners.

277e96fd79cc9c6bcfbe8ca33da79375

on July 15, 2013
at 06:11 AM

I see you edited it to say I don't have to count sugar alcohols. Hoooray! But what about if the vegetables have been juiced and have lost most of their fiber content? Should I still count them or not?

277e96fd79cc9c6bcfbe8ca33da79375

on July 15, 2013
at 06:09 AM

Interesting insight. I am not obese but am slightly overweight as of recently due to college stress and am only 20. I actually have CFS/Fibro and my cortisol levels likely are already very low if not tapped out completely. I was unaware that exercising can raise cortisol levels. That actually might be a good thing for me, tbh. But I'll take a look at those links, thank you!

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!