5

votes

Mild to Moderate Ketosis. . . now what?

Answered on August 19, 2014
Created June 10, 2011 at 2:33 PM

Okay, I've been reading paleohacks for months now but have never asked a question. . . so bear with me please.

I am female, 27, 5'6", 128 pounds & do Crossfit 3x/wk as well as some walking/sprinting on my off days from Crossfit. I deadlift 255, squat 165, press 90 & power snatch 75-80. I reliably get two rest days a week, always get 8-9 hours of sleep per night & take 6-9000mg of fish oil per day.

I started eating Paleo last fall & did it probably 65-70%. I saw a loss of 10 lbs while gaining strength. Then did a 40 day strict Paleo challenge starting in March & have stuck with it ever. I do have the occasional (once every two weeks or so), conscious cheat of something dessert-ish, usually ooy-gooey chocolately goodness or cheesecake.

My goals are SO close & I just need some direction as to what I can do to push myself over the edge.

I don't really have a specific body weight goal, I just want to shed enough body fat to have more visible muscles, specifically in the stomach area. I have a persistent layer of fat covering my abs that I'd like to shed, to prove to myself that I can do it & then evaluate just how hard it is to maintain.

In the past week I've gone completely sugar free & higher fat & am now in mild to moderate ketosis.

So all of that to say. . . what now? Do I decrease my overall calorie intake to promote fat burning? Up the exercise? Sleep more? Do some IF? I'm just not sure what is the best course of action here. I don't want to lose strength, just fat.

I'm looking forward to the wealth of knowledge here at paleohacks pointing me in the right direction.

77877f762c40637911396daa19b53094

(78467)

on September 07, 2013
at 01:28 AM

Dexter, are all you guys merely "textbook knowledge"? I'm sure you can explain the inner workings of the female anatomy with pure scientific expertise. My question, have you ever even been with a woman? Ya know, naked?

C162b76281434783c698b963c4bb319d

(35)

on June 13, 2011
at 04:52 PM

Thanks! :D Worked hard to get there & proud of it! Strong is the new skinny!

C162b76281434783c698b963c4bb319d

(35)

on June 13, 2011
at 04:38 PM

Dexter, I took your advice (as I do with all advice) with a grain of salt. I wasn't insulted & didn't feel degraded either. You are certainly entitled to your opinion & I do believe women & men are built differently. I don't believe what I want to shed is anything biologically necessary & I won't risk my health for a number or look. I appreciate your (& everyone elses' varied opinions/thoughts) no hard feelings, answer my questions anytime! All is well, I just love the myriad of responses. To me that is the beauty of freedom of speech & a community like PH.

A1e5b2cac1588d8bbf0b31abd6d7c65b

(0)

on June 12, 2011
at 03:02 PM

Dexter, I think you've been unfairly attacked. It's important to question extremes of body expectation and I think you raised a very fair point. We need to find our own balance between physical / health goals and self-acceptance. In the meantime I wanted to read the Hormone 101 article but had to dig around to find it. In case others want to read it, here's the link: http://jackkruse.com/hormones-robb-wolf-john-cannell-adrenal-fatigue-leptin-weight-loss-health-growth-hormone/

06d21b99c58283ce575e36c4ecd4a458

(9948)

on June 10, 2011
at 10:12 PM

meFisher, I apologize to you regarding my insulting and degrading comments about your female beingness. And I apologize to Uncle Long hair and Leonard Peltier for my insulting presence on PaleoHacks.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on June 10, 2011
at 10:09 PM

You know what the root word of assume is. Never been in a Whole Foods. Fishing is my game...salmon and trout. This year it is Idaho and Montana for three months. And no textbooks for me. I read and read and read and much is undocumented opinion and then I test in the real world and come to my own conclusions based upon my observations.

77877f762c40637911396daa19b53094

(78467)

on June 10, 2011
at 07:40 PM

All you paleo hacks guys who have obviously researched, but don't seem to apply much. You have a high rep here but I get the feeling that if you suddenly had to hunt/forage outside of a Whole Foods, you'd be screwed. The dif between books and the real-y real world.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on June 10, 2011
at 06:39 PM

Who are all you guys you are referring to? I am an individual with only years of experience. Yeah, same wife for 41 years and two kids. No Ex in my past. We know how to take care of each other lovingly and harmoniously. And she is absolutely perfect!

06d21b99c58283ce575e36c4ecd4a458

(9948)

on June 10, 2011
at 06:37 PM

Who are all you guys you are referring to? I am an individual with only years of experience. Yeah, same wife for 41 years and two kids. No Ex in my past. We know how to take care of each other lovingly and harmoniously.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on June 10, 2011
at 06:34 PM

Yeah, the same one for 41 years and 2 children. No Ex wife in my past. We know how to take care of each other harmoniously.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on June 10, 2011
at 06:11 PM

It wasn't degrading, it is just what is with ladies. That is no insult. And if meFisher was insulted she would have said so. Not all phenotypes and genotypes are the same except for the biology of the ability have a child. Epigenetics comes into play as we all express our genes differently. And I think meFisher is expressing her genes admirably.

77877f762c40637911396daa19b53094

(78467)

on June 10, 2011
at 06:10 PM

Downvoted just to get you the peer pressure badge. Cheers!

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on June 10, 2011
at 05:45 PM

I was going to say the same thing. That is a really degrading way to give someone "advice". Next you're going to tell her that she should be barefoot and pregnant and give up the weights?

667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 10, 2011
at 05:32 PM

Absolutely great lift numbers. I love strong women!

Fe87afa634afe26f4f6fd956abe0b46a

(565)

on June 10, 2011
at 05:06 PM

Either that or drop a sprinting day and just do walking. If you drop a crossfit day, you can stil do some push-ups/pull-ups/bodyweight squats or lunges etc. But keep it well below your max. And just do a couple sets. You want to feel energized, not tired, when your done.

77877f762c40637911396daa19b53094

(78467)

on June 10, 2011
at 04:28 PM

"That persistent layer of fat covering your abs is there for you to expand to have a baby. All females have it." What is it with you guys with reps in the trillions saying the dumbest things? One guy with a rep like yours told someone to eat 2 pints of Haagen Daz. Anyway, ex-wife didn't have it before or AFTER our 4 kids and my gf is SHREDDED, clearly defined 8-pack, in a size 0 and our son just turned a year. For more Paleo hacks: http://paleohacks.com/questions/43631/mild-to-moderate-ketosis-now-what#ixzz1OtJCAd3O

C162b76281434783c698b963c4bb319d

(35)

on June 10, 2011
at 04:15 PM

Thanks, I agree that there is a certain BF% I don't want to get below due to being female but I don't think I'm anywhere near unhealthy. The Vit D3 is a good point, I get regular sun exposure (both real & tanning bed which is my one guilty pleasure) but I would be interested to have that level checked. I take a daily multi-vitamin but I don't know off-hand if VitD is included in that. I'll check into that. Thanks so much!

C162b76281434783c698b963c4bb319d

(35)

on June 10, 2011
at 04:12 PM

Thanks for your input. I do always get adequate sleep, more like 8-9 hours most nights. When I walk/run I incorporate 50-100yd sprints into my circuit. The longest distance I've ever run was 5 miles & that was only once. My 'long distance' running is usually a 5K, takes me less than a hour & is a once a month thing. Running isn't my thing, I just do it on my off days because I like to be outside & its easy & free.

C162b76281434783c698b963c4bb319d

(35)

on June 10, 2011
at 04:10 PM

Okay. Perhaps drop one additional day of Crossfit & make that a walking day?

  • C162b76281434783c698b963c4bb319d

    asked by

    (35)
  • Views
    5.4K
  • Last Activity
    1427D AGO
Frontpage book

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

4 Answers

2
Fe87afa634afe26f4f6fd956abe0b46a

(565)

on June 10, 2011
at 03:27 PM

Do less high heart rate activity. Keep your heart rate 75% of max or below on the days you do not do crossfit. I'd even suggest taking 2 of those days to just do a brisk 30-45 minute walk.

You have low bodyfat already, and your body is holding onto the remaining fat for dear life because of your intense workouts. Let it know that it will be safe if it burns that belly fat, and it will listen. It does seem counter intuitive to slow it down to burn more fat, but give it a try.

Everything else seems to be in order, including your age. You should shed that last amount of troublesome fat quite easily once you find the right balance.

Fe87afa634afe26f4f6fd956abe0b46a

(565)

on June 10, 2011
at 05:06 PM

Either that or drop a sprinting day and just do walking. If you drop a crossfit day, you can stil do some push-ups/pull-ups/bodyweight squats or lunges etc. But keep it well below your max. And just do a couple sets. You want to feel energized, not tired, when your done.

C162b76281434783c698b963c4bb319d

(35)

on June 10, 2011
at 04:10 PM

Okay. Perhaps drop one additional day of Crossfit & make that a walking day?

1
77877f762c40637911396daa19b53094

(78467)

on June 10, 2011
at 04:32 PM

You've already made dramatic changes and its only been a week. My advice, is to see if you can maintain mass on your current level of activity. Just DO NOT REDUCE calories!

0
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on June 10, 2011
at 03:00 PM

Sleep at least 7 hours. To get the very last bit of weight ketosis is very helpful. Make sure you run less than 45 min a day if that applies (dont over do running). If you do run do sprints (8 sprints with rest 3 times / week) Lift with your legs and abs and benchpress.

EDIT

Cortisol kicks in around 45 minutes. How long are your crossfit workouts? The intense part?

C162b76281434783c698b963c4bb319d

(35)

on June 10, 2011
at 04:12 PM

Thanks for your input. I do always get adequate sleep, more like 8-9 hours most nights. When I walk/run I incorporate 50-100yd sprints into my circuit. The longest distance I've ever run was 5 miles & that was only once. My 'long distance' running is usually a 5K, takes me less than a hour & is a once a month thing. Running isn't my thing, I just do it on my off days because I like to be outside & its easy & free.

0
06d21b99c58283ce575e36c4ecd4a458

(9948)

on June 10, 2011
at 02:59 PM

That persistent layer of fat covering your abs is there for you to expand to have a baby. All females have it.

I don't think anyone wants to look like Kim Smith in the first photo in this posting: http://paleohacks.com/questions/33826/do-you-aspire-to-be-an-elite-runner#axzz1OscZFnLM You can see her abs and every other tendon in her body also.

Trying to lean out so much just goes against our evolutionary melieu. Yes some of our pre agriculture ancestors leaned out due to starvation. But our goal is to live an optimized life and starvation is not optimal...just to see your abs.

I suspect with all your workout your cortisol levels are pretty high. Cruise over to Dr Kruse's blog and he has a lot of info on hypercortisolism... http://www.jackkruse.com
Read it all but I think Hormones 101 applies very well.

Accept your female evolutionary biology and work within it...not against it.

You are doing great in ketosis. Add a couple of yams a week and you will be operating optimally on the edge of ketosis.

With no wheat, sugar, or industrial oils, I suspect if you did a lipid panel your numbers would be great...but you might see a little higher than one would like to see in your C Reactive Protein due to all the exercise raising cortisol.

Congratulations on your paleo journey.

Edit: If you are not supplementing with Vit D3, you should consider it. It is great for strengthening your immune system. Dr Kruse wants his patients to be at serum Vit D3 70 to 100ng/ml. Most folks are deficient even if they are in the sun a lot. I maintain my level with 5000IU a day of Now Brand 5000IU gelcaps avail from http://www.swansonsvitamins.com I use this brand because the carrier is olive oil..not soybean oil.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on June 10, 2011
at 06:37 PM

Who are all you guys you are referring to? I am an individual with only years of experience. Yeah, same wife for 41 years and two kids. No Ex in my past. We know how to take care of each other lovingly and harmoniously.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on June 10, 2011
at 10:12 PM

meFisher, I apologize to you regarding my insulting and degrading comments about your female beingness. And I apologize to Uncle Long hair and Leonard Peltier for my insulting presence on PaleoHacks.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on June 10, 2011
at 06:11 PM

It wasn't degrading, it is just what is with ladies. That is no insult. And if meFisher was insulted she would have said so. Not all phenotypes and genotypes are the same except for the biology of the ability have a child. Epigenetics comes into play as we all express our genes differently. And I think meFisher is expressing her genes admirably.

77877f762c40637911396daa19b53094

(78467)

on June 10, 2011
at 07:40 PM

All you paleo hacks guys who have obviously researched, but don't seem to apply much. You have a high rep here but I get the feeling that if you suddenly had to hunt/forage outside of a Whole Foods, you'd be screwed. The dif between books and the real-y real world.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on June 10, 2011
at 06:34 PM

Yeah, the same one for 41 years and 2 children. No Ex wife in my past. We know how to take care of each other harmoniously.

77877f762c40637911396daa19b53094

(78467)

on June 10, 2011
at 06:10 PM

Downvoted just to get you the peer pressure badge. Cheers!

06d21b99c58283ce575e36c4ecd4a458

(9948)

on June 10, 2011
at 06:39 PM

Who are all you guys you are referring to? I am an individual with only years of experience. Yeah, same wife for 41 years and two kids. No Ex in my past. We know how to take care of each other lovingly and harmoniously. And she is absolutely perfect!

06d21b99c58283ce575e36c4ecd4a458

(9948)

on June 10, 2011
at 10:09 PM

You know what the root word of assume is. Never been in a Whole Foods. Fishing is my game...salmon and trout. This year it is Idaho and Montana for three months. And no textbooks for me. I read and read and read and much is undocumented opinion and then I test in the real world and come to my own conclusions based upon my observations.

C162b76281434783c698b963c4bb319d

(35)

on June 10, 2011
at 04:15 PM

Thanks, I agree that there is a certain BF% I don't want to get below due to being female but I don't think I'm anywhere near unhealthy. The Vit D3 is a good point, I get regular sun exposure (both real & tanning bed which is my one guilty pleasure) but I would be interested to have that level checked. I take a daily multi-vitamin but I don't know off-hand if VitD is included in that. I'll check into that. Thanks so much!

77877f762c40637911396daa19b53094

(78467)

on June 10, 2011
at 04:28 PM

"That persistent layer of fat covering your abs is there for you to expand to have a baby. All females have it." What is it with you guys with reps in the trillions saying the dumbest things? One guy with a rep like yours told someone to eat 2 pints of Haagen Daz. Anyway, ex-wife didn't have it before or AFTER our 4 kids and my gf is SHREDDED, clearly defined 8-pack, in a size 0 and our son just turned a year. For more Paleo hacks: http://paleohacks.com/questions/43631/mild-to-moderate-ketosis-now-what#ixzz1OtJCAd3O

77877f762c40637911396daa19b53094

(78467)

on September 07, 2013
at 01:28 AM

Dexter, are all you guys merely "textbook knowledge"? I'm sure you can explain the inner workings of the female anatomy with pure scientific expertise. My question, have you ever even been with a woman? Ya know, naked?

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on June 10, 2011
at 05:45 PM

I was going to say the same thing. That is a really degrading way to give someone "advice". Next you're going to tell her that she should be barefoot and pregnant and give up the weights?

A1e5b2cac1588d8bbf0b31abd6d7c65b

(0)

on June 12, 2011
at 03:02 PM

Dexter, I think you've been unfairly attacked. It's important to question extremes of body expectation and I think you raised a very fair point. We need to find our own balance between physical / health goals and self-acceptance. In the meantime I wanted to read the Hormone 101 article but had to dig around to find it. In case others want to read it, here's the link: http://jackkruse.com/hormones-robb-wolf-john-cannell-adrenal-fatigue-leptin-weight-loss-health-growth-hormone/

C162b76281434783c698b963c4bb319d

(35)

on June 13, 2011
at 04:38 PM

Dexter, I took your advice (as I do with all advice) with a grain of salt. I wasn't insulted & didn't feel degraded either. You are certainly entitled to your opinion & I do believe women & men are built differently. I don't believe what I want to shed is anything biologically necessary & I won't risk my health for a number or look. I appreciate your (& everyone elses' varied opinions/thoughts) no hard feelings, answer my questions anytime! All is well, I just love the myriad of responses. To me that is the beauty of freedom of speech & a community like PH.

Answer Question


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