1

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Will I lose my fat adaptation if I add in some paleo-friendly carbs? (breastfeeding, sleep deprivation)

Answered on August 19, 2014
Created March 29, 2013 at 3:56 AM

Hi Folks! I read through some related questions, but am asking this one because my situation is a little different. I just finished Whole30 and am just trying to find a simple maintenance diet. Most folks wanting to add carbs in seem to be looking to tweak athletic performance, but I'm really just trying to get through OK while totally sleep deprived (my 8 month old still wakes up every hour and a half) and without a lot of time or mental focus to cook and think about what I'm eating.

One thing I really love about having done Whole30 is how I can eat only four times a day (instead of every hour or two) and feel great. So I'm kind of scared to add in many carbs because I don't want to lose my fat adaptation.

But I do want to add carbs because (1) I'm losing weight, which would be fine except that I'm breastfeeding and worried about nasties stored in my fat getting into my milk, and (2) I think carbs are yummy.

I'm not exercising at all (except for maybe 10 minute walks) because I'm so exhausted and a bit depressed from not sleeping--I really think exercise would be a negative for my body right now. (I mention it because exercise levels seem important when thinking about carbs.)

I have in the past few days since finishing Whole30 done a little experimentation with some coconut sugar and sweet potatoes. I've been having a bit more cravings for pastries and whatnot, but I can't tell if that's just a psychological response to the end of the strictness of W30.

Do any of you have some ideas or guidelines about how to introduce some carbs without getting re-hooked on sugar and starch? (I was pretty much controlled by my sweet tooth before W30 and I really don't want the pain of re-adaptation again!)

Thanks!

2436f4e6d010656b346629a77e9599dd

(270)

on March 31, 2013
at 03:11 AM

Thanks for the encouragement. Sometimes it just helps to know that other people got through it!

5b9a25a1a676397a25579dfad59e1d7b

(2318)

on March 29, 2013
at 10:52 PM

I think one can overdo almost anything ;) but if they're raw they take longer to chew/digest so your mind has time to catch up to your mouth. Carbs aren't something you should be fearful of -- they're nutritious and loaded with all kind of great stuff esp for nursing moms. Slowly introducing them back in and making sure you are enjoying and savouring your food helps! Eat them with lots of fat so it squashes cravings.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on March 29, 2013
at 06:07 PM

I agree with Travis, but would add cycling (over 4+weeks) macros helps. I never go < 50g carbs. But going 50g for a few weeks than 150 for a few weeks than 100 for a few weeks ensures you body is comfortable using what it is given.

Medium avatar

(39821)

on March 29, 2013
at 05:16 PM

The real way to do it is not by avoiding carbohydrates, but rather by reversing mitochondrial atrophy via resistance training.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on March 29, 2013
at 05:04 PM

Yea skip fruit, too, for the most part. Fibrous veggies.

2436f4e6d010656b346629a77e9599dd

(270)

on March 29, 2013
at 04:05 PM

That sounds delicious! Re the baby carrots--I'm just wondering if one can overdo them? I'll be snacking on something like carrots or other root veggie and then start worrying that it's going to kick off a huge craving cascade. Does that happen to you?

2436f4e6d010656b346629a77e9599dd

(270)

on March 29, 2013
at 04:03 PM

Thanks for the info and the encouragement! Do you have info specific to coconut sugar? I picked it because I really wanted something sweet in my tea and it has a glycemic index in the 30s, so I figured it wouldn't be a lot different from eating fruit.

2436f4e6d010656b346629a77e9599dd

(270)

on March 29, 2013
at 04:01 PM

Well, yes, that would be totally ideal! I'd love to have my body successfully metabolize whatever I popped in my mouth. Do you have suggestions for getting there?

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on March 29, 2013
at 03:01 PM

true metabolic freedom is not being fat adapted. True metabolic freedom is being metabolically flexible.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on March 29, 2013
at 02:34 PM

I'd just like to add that I don't know a god-damned thing about breastfeeding. Except that you're awesome for doing it. Please consider that if you decide to take any advice from me.

C68f0b374156e5ce7a9b8358232bfed0

(637)

on March 29, 2013
at 12:47 PM

........*drool*

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6 Answers

2
F291857fa12a0291688ea994343156dc

(720)

on March 29, 2013
at 03:34 PM

Been a LONG time since there's been any breast feeding in our family. But the memory of the sleep deprivation & fatigue is quite vivid. Our first son ALWAYS slept, the second didnt sleep through the night until he was three. I hope you've got one like my first!

Exercise & weight loss (fat loss) can be accomplished while breast feeding but it's an individual situation thing. Age, pre-pregnancy physical condition, life style & energy level are part of the equation. Just focus on eating "good stuff", stay away from the refined carbs (sugar, bread, pasta, grains). Loss of fat while breast feeding is normal (that's why fat accumulates during pregnancy) but if "nasties stored in my fat" are a concern to you, you'll want to minimze fat loss.

This comment complicates things a bit "I think carbs are yummy." :(

Try to stay away from the "yummy" carbs unless they're yummy Paleo carbs and even then don't go nuts.

take a look at these

http://kellymom.com/nutrition/mothers-diet/mom-weightloss/

http://kellymom.com/nutrition/mothers-diet/mom-calories-fluids/

Good Luck!

1
5b9a25a1a676397a25579dfad59e1d7b

(2318)

on March 29, 2013
at 12:17 PM

I snack on baby carrots when I have a carb craving or when I need a quick go to snack that's a little sweeter. A little tip is to chew them longer -- you'll notice that over time that it tastes progressively sweeter which is what helped me kick my sugar craving without having anything overly sweet that led me to overeat.

As others mentioned you can definitely load up on veggies without getting out of keto. I tend to roast a big batch of cauliflower, broccoli, carrots, asparagus, onions and bacon or turkey in the oven nice and slow with some spices sprinkled on top. Then I store them in a few airtight containers for an easy healthy snack or meal pairing. Also makes a great soup if you blitz it with some chicken stock or coconut milk :).

C68f0b374156e5ce7a9b8358232bfed0

(637)

on March 29, 2013
at 12:47 PM

........*drool*

5b9a25a1a676397a25579dfad59e1d7b

(2318)

on March 29, 2013
at 10:52 PM

I think one can overdo almost anything ;) but if they're raw they take longer to chew/digest so your mind has time to catch up to your mouth. Carbs aren't something you should be fearful of -- they're nutritious and loaded with all kind of great stuff esp for nursing moms. Slowly introducing them back in and making sure you are enjoying and savouring your food helps! Eat them with lots of fat so it squashes cravings.

2436f4e6d010656b346629a77e9599dd

(270)

on March 29, 2013
at 04:05 PM

That sounds delicious! Re the baby carrots--I'm just wondering if one can overdo them? I'll be snacking on something like carrots or other root veggie and then start worrying that it's going to kick off a huge craving cascade. Does that happen to you?

1
8e6767fbce0b66c5c12e739b4da5535d

on March 29, 2013
at 09:10 AM

For me low carb doesn't work, leaves me miserable and with little energy and lose too much weight.

I avoid sugar and gluten, but eat sweet potatoes, white potatoes, rice and squashes.

1
Ed7403e397077dd1acdbf25c7f6e56ce

on March 29, 2013
at 06:34 AM

You'd be surprised how many veggies you can eat and still stay keto... especially if you've been deep for a period of time.

As for tubers & squash, cook them and then chill them. The process causes them to be digested more like a fiber.

I can eat a whole sweet potato and a cup & 1/2 of broccoli, spinach, cabbage, whatever and be fine.

I'd stay away from the coconut sugar. It's spiking your insulin then got you chasing that dragon. Just season your sweet potatoes with pie spices and coconut oil if you have to. I like peeling and freezing them after baking & eating them plain partially thawed. It's like sorbet.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on March 29, 2013
at 02:34 PM

I'd just like to add that I don't know a god-damned thing about breastfeeding. Except that you're awesome for doing it. Please consider that if you decide to take any advice from me.

2436f4e6d010656b346629a77e9599dd

(270)

on March 29, 2013
at 04:03 PM

Thanks for the info and the encouragement! Do you have info specific to coconut sugar? I picked it because I really wanted something sweet in my tea and it has a glycemic index in the 30s, so I figured it wouldn't be a lot different from eating fruit.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on March 29, 2013
at 05:04 PM

Yea skip fruit, too, for the most part. Fibrous veggies.

0
Ed7403e397077dd1acdbf25c7f6e56ce

on March 29, 2013
at 02:02 PM

Also, a way to limit autophagy & weight loss might be to boost your fat consumption. To me, this seems intuitive... if you're burning fat and losing too much weight add more fat to burn. But I'll admit that's all I've got on it. This may not be biologically sound advice.

0
6120c989fd5b69f42a0834b69b87955b

(24553)

on March 29, 2013
at 08:32 AM

I don't know, but I can relate and sympathize. With my first he woke up to breastfeed every 1-3 hours until he was almost 2. Kudos to making it through a Whole30 and sticking to your plan in that situation. I developed a really serious case of the fuck-its after just a few months of sleep deprivation and couldn't get back on track at all until a few years and who knows how many grilled cheese sandwiches later.

I suspect as long as you stay away from the big baddies like refined sugar and wheat flour for the most part you'll be fine. I'd say tuber it up to your hearts content for a week or two and see how it goes. A bit of honey if it doesn't make you feel out of control is probably fine too.

2436f4e6d010656b346629a77e9599dd

(270)

on March 31, 2013
at 03:11 AM

Thanks for the encouragement. Sometimes it just helps to know that other people got through it!

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