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Exiting ketosis and getting back in, how long?

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Created March 26, 2014 at 4:39 AM

For future reference, I'm wondering if I accidentally overdo carbs by just a bit--not a bit binge of any kind--and exit ketosis, how long would it take to get back in if I was disciplined? Three days again or more quickly?

Thanks!

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1005 · March 27, 2014 at 3:59 PM

On a high carb diet, it has that effect.

http://www.ncbi.nlm.nih.gov/pubmed/7028550

http://ajcn.nutrition.org/content/44/3/341.abstract

Insulin stimulates sodium reabsorption.

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0 · March 27, 2014 at 3:52 PM

I'm really only avoiding it because historically it made me puffy. :-P

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1005 · March 27, 2014 at 3:38 PM

(*I should weigh zucchini after I add it to soup and it soaks up broth, as it must go to even less than 3g/100g. Conversely, dried pineapple would go up to 67g/100g)

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1005 · March 27, 2014 at 2:47 PM

phd is generally what I think of when I think of the average paleo diet approach.

http://perfecthealthdiet.com/the-diet

Sisson describes the sweet spot for weight loss at 50-100g, and 100-150g as effortless weight maintenance. Keto is 0-50 (but there's crossover up to 100g). Americans do upwards of 300g.

By volume / weight, you can eat a lot of fruit / vegetable, but knowing which ones at which quantities will be the key. (you get 3g in 100g of zucchini, where a pineapple would be like eating 4+ of those servings for the same weight of food.)

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484 · March 27, 2014 at 2:37 PM

Yes, you are likely in ketosis the entire day, but what I was referring to was your darker result in the urinalysis when you wake up in the morning. This means that at night time, you're entering much more into ketosis and really reaching into your fat reserves for energy during the time that you are asleep, since sleeping is essentially a fast.

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0 · March 27, 2014 at 2:35 PM

@paleot what is phd? Paleo really is a very personalized system, isn't it! Here I am on day 14 and I won't know yet if I'm ok for dairy intake, how much fruit, how many carbs, etc. in the long run to be able to stay in keto?

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1005 · March 27, 2014 at 2:33 PM

http://eathropology.com/2013/05/21/the-nacl-debacle-part-2-we-dont-need-no-stinkin-science-2/

When intakes of sodium less than 2300 mg per day were compared to intakes greater than 2300 mg per day, the “lower sodium intake was statistically significantly associated with increased risk of all-cause mortality.”

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1005 · March 27, 2014 at 2:27 PM

Ah, don't avoid salt. If you're not adding much salt (and losing water weight on your face), and you're eating fruit / veg / meat, without any other salty food or salty water.. I don't know where your salt is coming from. I have some high-sodium propaganda I can dig up, haha.

You might want to restrict sodium if you have high blood pressure and you find restricting helps, but on other metrics.. like not dying an early death, sodium is useful.

Athletes might be required to consume upwards of 6 grams in a sweaty training day.

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0 · March 27, 2014 at 2:26 PM

Entering ketosis--just at night? On the occasions I've checked during the day it's also pink.

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1005 · March 27, 2014 at 2:25 PM

For me, the whole 30 was more about avoiding gluten and seeing what that does for you. (Personally, I can handle gluten just fine.) For a minute, I noticed I did better without whey, but then after ditching most fruit and upping fats / fermented foods, I find I can digest dairy like nobody's business.

I think whole 30 doesn't focus so much on carb as avoiding the frakenfood that is considered "food" by modern society and seeing if that makes you feel better (or worse when you switch back to it.)

The primal blueprint was a little more keto-friendly where phd is more moderate.

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484 · March 27, 2014 at 2:21 PM

You are definitely on track. And as I hypothesized, you are definitely entering ketosis at night while you sleep. You should note that if you drink too much water (when urine becomes transparent), then the sample will likely be diluted, which would show up as a reading that is lower than the level of ketosis that you are actually experiencing.

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0 · March 27, 2014 at 2:21 PM

@paleot, I suppose that explains the "Whole 30" concept then? The Keto conversion? (Among other reasons.)

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1005 · March 27, 2014 at 2:17 PM

You can definitely drop a pound every single week. My point was that it's difficult to detect a single lb, especially the first lb, standing on an inaccurate scale measured at inconsistent intervals on top of weight fluctuations from water loss / water gain / food.

From what I've seen, the benefits of added fats and decreased carbs go all the way down to the bottom on a sliding scale, so it isn't an all or nothing type of thing at all. But toward the bottom where you are, it takes a while longer to build up the consistency (and learn to eat that way) for your body to thrive.

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484 · March 27, 2014 at 2:16 PM

Actually, I believe it is slightly more complicated than that. Basal insulin levels would be much more indicative of adaptation to a ketogenic state. Long term, lowering carbohydrate consumption (without raising protein consumption too drastically) will result in lower basal insulin levels, however, this process does take some time and will not simply occur overnight. Since insulin inhibits ketosis and fatty acid oxidation in general, this is a much better indicator of your state of "adaptation". Unfortunately, insulin level tests are quite expensive and probably not worth the money.

E32abdc9a483de43def522faf81ed4e9
0 · March 27, 2014 at 2:11 PM

I can live with that :-)

E32abdc9a483de43def522faf81ed4e9
0 · March 27, 2014 at 2:09 PM

Definitely have lost the water, first week. Started Mg Day 6 or 7 with GREAT result. I was crashing. A little after that I had the Dumpus Maximus so to speak, for a couple days. The bloat is definitely gone, and I'm not very gassy. Out of habit I suppose I avoid overly salty foods but eating "clean" also makes me more sensitive to too much salt, so I don't season that heavily.

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0 · March 27, 2014 at 1:57 PM

This actually sends a slight streak of fear in me--it sounds so major! And although it all makes sense it is radical. And what I'm getting from everything you're responding with is: throw out everything I knew about weight loss before out the window. It used to be I could drop a pound a week from the onset. Now...wait? Till all the cells are ready for it?

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1005 · March 27, 2014 at 1:50 PM

"The adaptation process doesn't happen to all of the cells at the same time. The conversion process happens in stages, with more cells being converted as time passes. For example, on the first day after liver glycogen has been depleted, some cells are converted. A week after liver glycogen has been depleted, a larger percentage of muscle cells have been converted. And three week after liver glycogen has been depleted (in a typical study subject), most of the skeletal muscle has been converted."

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1005 · March 27, 2014 at 1:48 PM

Once your ketostix no longer show as much ketones, your blood shows a relatively high / stable level of beta-hydroxybutyrate (1.0-3.0 mmol/L), and your energy / hormone levels and capability for exercise and oxygen usage efficiency increase as your muscles begin to run on more ketone than glycogen. Carb cycling / loading / intermittent low-carb-limbo will all be counter productive.

Some talk about this happening in as little as 3 weeks, others a month or more. If you're feeling good at 5 days, you should be feeling great next month.

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0 · March 27, 2014 at 1:23 PM

How do you define "adaptation?" I've been in keto for at least a week, probably within 5 days of the start I think. I have Ketostix now. Thanks!

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484 · March 27, 2014 at 12:41 PM

I understand your concern and it is valid as you should theoretically have seen at least some, albeit minimal, fat loss after more than a week. However, keep in mind that this fat loss would likely be small enough that it could easily be masked by other factors like water retention, exercise induced muscle hypertrophy (adding muscle tissue will increase corporal weight) since you mentioned that you simultaneously began exercising, and improved insulin sensitivity (insulin sensitivity makes your cells respond to insulin better, thereby taking up more glucose). It's too early to tell.

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484 · March 27, 2014 at 12:31 PM

I emphatically agree. And yes, eating a standard american diet for a whole weekend would be a disaster for keto. Soda, bread, chips, desserts and all the other typical SAD foods are utterly deleterious to achieving and maintaining ketosis (and weight loss for that matter).

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10184 · March 27, 2014 at 11:10 AM

Water elimination takes out bloat all over. I see it best with the snugness of a ring on my finger. That's what the ketosis is doing initially. Spot reduction of fat is trickier, and comes later in response to actual loss of body mass. It sounds like you're already at a healthy weight, just wanting 8-10 lbs of toning loss, and for that you'll probably want exercise targeted to those places. In my experience, bulk weight loss at 1-2 lbs a week is very non-specific about where the weight comes off. You should find a personal trainer for what you want to do.

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1005 · March 27, 2014 at 8:19 AM

A paleo diet often has a good amount of potassium relative to sodium. A standard american diet eats grams of salt a day (with the highest source of salt coming from bread.) Where fruit / veg / meat doesn't have much if any sodium to start with, then excluding bread and not supplementing enough, you might find you've gotta go pee and soon begin to lose the water weight.

Often, soon after going into low carb paleo, people find they're on the diuretic-side needing magnesium or dealing with muscle soreness / brain fog. Bouyon and marinades / salty nuts / jerky are helpful.

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1005 · March 27, 2014 at 7:54 AM

At 9 days into keto and 2 weeks into Paleo, it's way too early to be expecting lbs to be dropping.

I think 1lb a week is a great FAST way to lose weight. That's toward the maximum of what I think is healthy. At 9 days in, where the average person is metabolizing 8lbs of food+water a day worth of weight fluctuations, you wouldn't detect that first lb dropping.

This comes out to 1500 calories a day, or a 2000 calorie diet with an hour a day of 500 kcal/h exercise, or 2hrs of exercise a day at 250 kcal/h for months.

http://www.nutristrategy.com/activitylist.htm

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1005 · March 27, 2014 at 7:45 AM

The math is 2,000 calories a day, more if you're physically active as a lean person with a normal metabolism.

A lb of fat is around 3500 calories. To lose 8lbs would be 28,000 calories you need to drop. In 9 days of fasting, that's only 18,000 calories. You would need to burn 111 calories a day on top of not eating for over a week.

A better option would be to eat a normal diet and wait a couple months.

The avg. person consumes about 8lbs a day in food and water.

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1005 · March 27, 2014 at 7:03 AM

If you're getting a high ketones on ketostix, that could indicate you're body is dumping acetoacetate and not as efficient as it could be. Coconut oil is easily metabolized to acetoacetate, so, if you're eating a lot of coconut oil you would probably detect that despite consuming extra carbs. Once keto-adapted and hydrated, you may no longer have detectable ketones at all (ie. false negative results.) A raised level might indicate dehydration (you mention losing lbs of water weight) / starvation (you mentioned meal-skipping in another post) / over exercise (you mention jogging).

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1005 · March 27, 2014 at 7:02 AM

Ah, I was thinking a carb binge, rather than overdoing it "by just a bit" as OP had posted. My bad.

Eating a standard american diet for a weekend would totally mess up keto adaptation if you were just getting into the swing of things. If I recall, OP is a sugarholic only 9 days into a HFLC diet, where that initial keto-adaptation takes 3-4wks (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC524027/ mentions consistent carb restriction for 1+wks.)

Once keto-adapted, muscles use acetoacetate, reduce it to beta-hydroxybutrate, and release it back into circulation.

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0 · March 26, 2014 at 8:15 PM

Now that I'm here I'm not going back on purpose, so I'd like to keep with it (ketosis.) Fasting is really hard for me. I'd rather live Paleo, manage ketosis, and learn to be patient.

6b1ff7c892dc33287ea779e36b9a884b
0 · March 26, 2014 at 7:55 PM

I would recommend not worrying so much about ketosis right away; full paleo is already a significant change for your body. You might even experience some hair thinning as a result of the extra stress (I did). If you are fully paleo you will already be VLC anyway. If you want to speed things up it is easier to fast for a day every week than to keep up a very-high-fat-low-carb paleo diet. For the weight loss I would definitely give it time; nine days is almost nothing in the grand scheme of things.

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484 · March 26, 2014 at 7:05 PM

9 days is not long enough to lose several pounds of fat unless you are fasting or doing something rather drastic. You will experience weight loss in time, but remember that the body is an efficient machine and has extremely adaptive mechanisms in place in order to keep you alive in times of starvation or scarcity. You could literally live off of your fat reserves for weeks (months if obese) even if you stopped eating altogether. So, please be patient and employ perseverance, ultimately you will reach your goal.

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484 · March 26, 2014 at 6:57 PM

That is indeed sufficient. Do not exercise more, you are doing just fine if you are already walking, jogging and weight lifting. As a matter of fact, too much exercise can be just as bad as not enough.

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484 · March 26, 2014 at 5:38 PM

I agree with you, in special cases caution should be advised. If the person is normal there shouldn't be an issue at all, but surely enough if there are eating disorders or other health conditions involved then the person is no longer functioning under "normal" metabolic circumstances. In such cases caution should be taken when performing physical activities with the goal of reducing blood glucose by a modest amount.

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10184 · March 26, 2014 at 5:29 PM

We never know who we are talking to here, so caution is the rule. Fainting can result from a number of factors including hypoglycemia. I was diabetic 7 years ago, and a literal hypoglycemic crash was enough of a concern that I carried glucose tabs. I never passed out, but I would become lightheaded and dizzy sometimes while exercising. For a normal person it's probably not a concern, but when you throw on other factors such as stress or undereating it could be.

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484 · March 26, 2014 at 4:54 PM

If you are normal and don't have any liver diseases, you would not pass out, that is the entire point of having a liver, it regulates and maintains energy levels as constant as possible. It helps to store energy when in excess and it helps to mobilize and release it when in a deficit. It is essentially the primary metabolic feedback mechanism in the human body.

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484 · March 26, 2014 at 4:50 PM

I don't see why that would happen to a normal person. When blood sugar dips, insulin decreases and glucagon, which is released by the pancreatic alpha cells, is increased. Glucagon has a strong effect on the liver and induces gluconeogenesis. Most normal humans (who are not on glucose lowering medications, i.e. insulin, metformin, etc.) have livers that are perfectly capable of initiating gluconeogenesis once glucose begins to dip. Lowering (I wouldn't use the term crash, too dramatic) your blood glucose is desirable as it is a necessary prerequisite in order for gluconeogenesis to begin.

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10184 · March 26, 2014 at 4:39 PM

Gastronomer I'm just reiterating the boiler-plate for Atkins induction and leptin reset. I suppose the danger is from crashing your blood sugar before there's any gluconeogenesis. In which case you'd have to do what diabetics do and take a glucose tab before you pass out.

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484 · March 26, 2014 at 3:46 PM

Why? She just needs to stop when she's tired...it's the body's own negative feedback mechanism. The problems usually happen when people push themselves too far, but some light cycling or a brisk walk isn't the end of the world. I wouldn't worry unless there's a history of diagnosed hypoglycemia. I've exercised many times while following a low-carb diet in order to induce ketosis and it works like a charm, never had any problems. Actually, I get a pretty noticeable energy boost once I'm well into ketosis and the ketone readings are high (using ketone urinalysis).

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10184 · March 26, 2014 at 3:37 PM

Exercising would definitely pull the glycogen down faster. I'd be very cautious about doing it that way though.

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484 · March 26, 2014 at 3:26 PM

It shouldn't take weeks, that is far too long. If it takes weeks, then it's not being done right and adjustments are needed (possible options: reduce carbohydrate, reduce protein, reduced eating frequency, intermittent fasting, exercise, increase percentage of calories from fat).

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484 · March 26, 2014 at 3:21 PM

I read it, it also says that: "For low intensity exercise (distance running etc.) glycogen stores can last as long as 90 minutes. For prolonged high intensity exercise, glycogen stores can provide energy for approximately 20 minutes." So if the OP was to do some moderate exercise, she should be able to deplete her glycogen faster (assuming she doesn't proceed to eat carbs thereafter) and this would allow her to get back into ketosis without having to wait several days.

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484 · March 26, 2014 at 3:07 PM

One more thing, it's fine to eat a little bit of carbs, so long as the calories from those carbs are significantly below you resting metabolic rate calorie requirements and the timing of their consumption is spaced far apart. Eating only 50g of carbs you could probably enter ketosis after some time, most likely at night while you sleep since you are not eating anything for several hours. So in the morning you might very well be in ketosis, especially if your dinner was low-carb and relatively higher in fat.

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484 · March 26, 2014 at 3:00 PM

Thank you for the compliment but no I am not a PhD :)

If you're going for ketosis, the biggest obstacle is liver glycogen, because as long as there is sufficient glycogen, the liver will perform glycogenolysis (glycogen breakdown into glucose) which means that you are still technically utilizing primarily glucose for energy. Once your glycogen stores are depleted, the liver will stop glycogenolysis and ketosis will follow. So if you wanted to accelerate the process, fasting (esp. from carbs) and exercise would successfully deplete the glycogen faster. Sorry, but cupcakes don't help lol.

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0 · March 26, 2014 at 2:44 PM

@TheGastronomer you amaze me with your answers! Are you a PhD in this area? Thank you for that insight.

I am "lean," I suppose--but only on Day 13 of Paleo. Lots of trash to get out of my system. The first week was brutal. Now I'm riding in the zone (no pun intended.) I've been keeping it to under 100 carbs, probably closer to 50. I'd like to keep going keto after Whole 30, but I am also a "recovering" or at least attempting to manage a life-long eating disorder (Compulsive Eating.) The paleo cupcakes I make for my kids are so enticing I"m afraid of a slip up and that's why I wondered.

E32abdc9a483de43def522faf81ed4e9
0 · March 26, 2014 at 1:34 PM

Weeks? Wow...it took days the first time. I'll take a look at the video. Thank you.

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484 · March 26, 2014 at 2:33 PM

Short answer: It depends.

Long answer: This is determined by your liver glycogen stores, which depend on what carb sources you ate, how much of it you ate, your liver glycogen supply prior to said consumption, and your rate of accumulation of said glycogen by eating vs. your rate of glycogen depletion. Way too many factors to give a precise answer. However, as a rule of thumb, the leaner you are and the less carbs you eat (or if you fast often), the less liver glycogen you likely have in store. And the more calories you expend (high resting metabolic rate, exercise, cold weather, etc) the more glycogen you use up. If you're lean, active, eat low carb and fast often, you'll probably be right back in ketosis. If you're overweight, sedentary and eat often throughout the day (specifically carbs and protein), you'll probably take a while before getting back in.

E32abdc9a483de43def522faf81ed4e9
0 · March 26, 2014 at 2:44 PM

@TheGastronomer you amaze me with your answers! Are you a PhD in this area? Thank you for that insight.

I am "lean," I suppose--but only on Day 13 of Paleo. Lots of trash to get out of my system. The first week was brutal. Now I'm riding in the zone (no pun intended.) I've been keeping it to under 100 carbs, probably closer to 50. I'd like to keep going keto after Whole 30, but I am also a "recovering" or at least attempting to manage a life-long eating disorder (Compulsive Eating.) The paleo cupcakes I make for my kids are so enticing I"m afraid of a slip up and that's why I wondered.

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0 · March 27, 2014 at 2:36 PM

@TheGastronomer @thhq @paleot Incidentally, I have always had a higher-seeming metabolism than my peers, gaining fat more slowly and building muscle at a decent rate. Would paleo be affected by that, negatively, positively, or not at all? For example, in theory, could my intake of carbs be a bit higher and still be able to remain in ketosis? Thank you!

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0 · March 27, 2014 at 1:49 PM

@paleot (the reply isn't work so I have to tag you, apologies)...I am not consuming much coconut oil. Mostly butter, animal fat, and olive oil. Am I understanding you that it the Keto results shouldn't be affected on the stick by those? Hydration: I used to drink >32 oz daily and now it's around 80 oz. Enough? I'm peeing a lot (though not as much as the first week!) And of course the result on the stix is very light by the end of the day from the hydration and dark in the AM. Am I on track?

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484 · March 27, 2014 at 2:21 PM

You are definitely on track. And as I hypothesized, you are definitely entering ketosis at night while you sleep. You should note that if you drink too much water (when urine becomes transparent), then the sample will likely be diluted, which would show up as a reading that is lower than the level of ketosis that you are actually experiencing.

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0 · March 26, 2014 at 8:12 PM

@TheGastronomer The comment feature isn't working for my computer for some reason, sorry to keep tagging you. --lol about the losing 8 lbs in 9 days, I'm pretty aware on that front, but I would have expected a couple of pounds perhaps and it *seems* nothing is moving off the physique. That's why I wonder about body composition restructuring, I would guess that this time around weight loss will look and feel different to all times prior.

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1005 · March 27, 2014 at 7:54 AM

At 9 days into keto and 2 weeks into Paleo, it's way too early to be expecting lbs to be dropping.

I think 1lb a week is a great FAST way to lose weight. That's toward the maximum of what I think is healthy. At 9 days in, where the average person is metabolizing 8lbs of food+water a day worth of weight fluctuations, you wouldn't detect that first lb dropping.

This comes out to 1500 calories a day, or a 2000 calorie diet with an hour a day of 500 kcal/h exercise, or 2hrs of exercise a day at 250 kcal/h for months.

http://www.nutristrategy.com/activitylist.htm

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484 · March 27, 2014 at 12:41 PM

I understand your concern and it is valid as you should theoretically have seen at least some, albeit minimal, fat loss after more than a week. However, keep in mind that this fat loss would likely be small enough that it could easily be masked by other factors like water retention, exercise induced muscle hypertrophy (adding muscle tissue will increase corporal weight) since you mentioned that you simultaneously began exercising, and improved insulin sensitivity (insulin sensitivity makes your cells respond to insulin better, thereby taking up more glucose). It's too early to tell.

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1005 · March 27, 2014 at 7:45 AM

The math is 2,000 calories a day, more if you're physically active as a lean person with a normal metabolism.

A lb of fat is around 3500 calories. To lose 8lbs would be 28,000 calories you need to drop. In 9 days of fasting, that's only 18,000 calories. You would need to burn 111 calories a day on top of not eating for over a week.

A better option would be to eat a normal diet and wait a couple months.

The avg. person consumes about 8lbs a day in food and water.

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0 · March 26, 2014 at 6:11 PM

@TheGastronomer, @paleot @thhq: My goals/hope with paleo would be to see improvement in: hair loss (I've had chronic diffuse alopecia for 4 years, my guess is it's cortisol related,) hormone imbalances (I'm 43 and take BHRT), depression (I'm quite stable but been on meds for 15 years), and to lose 8 lbs on my belly and hips. Any idea how long it takes to see changes in "diseases?" I am sure it depends! One thing that intrigues me is the body composition changes. Seems like it really varies for people as I read online. My face looks so much leaner but I am sure that's gotta be water. Being in ketosis for at least 9 days I'd have hoped to see some fat loss but I'm avoiding the scale, even though my "fat areas" don't seem touched yet. Patience?

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484 · March 26, 2014 at 7:05 PM

9 days is not long enough to lose several pounds of fat unless you are fasting or doing something rather drastic. You will experience weight loss in time, but remember that the body is an efficient machine and has extremely adaptive mechanisms in place in order to keep you alive in times of starvation or scarcity. You could literally live off of your fat reserves for weeks (months if obese) even if you stopped eating altogether. So, please be patient and employ perseverance, ultimately you will reach your goal.

6b1ff7c892dc33287ea779e36b9a884b
0 · March 26, 2014 at 7:55 PM

I would recommend not worrying so much about ketosis right away; full paleo is already a significant change for your body. You might even experience some hair thinning as a result of the extra stress (I did). If you are fully paleo you will already be VLC anyway. If you want to speed things up it is easier to fast for a day every week than to keep up a very-high-fat-low-carb paleo diet. For the weight loss I would definitely give it time; nine days is almost nothing in the grand scheme of things.

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1005 · March 27, 2014 at 8:19 AM

A paleo diet often has a good amount of potassium relative to sodium. A standard american diet eats grams of salt a day (with the highest source of salt coming from bread.) Where fruit / veg / meat doesn't have much if any sodium to start with, then excluding bread and not supplementing enough, you might find you've gotta go pee and soon begin to lose the water weight.

Often, soon after going into low carb paleo, people find they're on the diuretic-side needing magnesium or dealing with muscle soreness / brain fog. Bouyon and marinades / salty nuts / jerky are helpful.

Medium avatar
10184 · March 27, 2014 at 11:10 AM

Water elimination takes out bloat all over. I see it best with the snugness of a ring on my finger. That's what the ketosis is doing initially. Spot reduction of fat is trickier, and comes later in response to actual loss of body mass. It sounds like you're already at a healthy weight, just wanting 8-10 lbs of toning loss, and for that you'll probably want exercise targeted to those places. In my experience, bulk weight loss at 1-2 lbs a week is very non-specific about where the weight comes off. You should find a personal trainer for what you want to do.

E32abdc9a483de43def522faf81ed4e9
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0 · March 26, 2014 at 6:06 PM

I've been in ketosis for at least a week according to the Ketostix, never dipped out. Perhaps I should exercise more but I thought in reading that walking, some jogging, and weight lifting was sufficient.

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1005 · March 27, 2014 at 7:03 AM

If you're getting a high ketones on ketostix, that could indicate you're body is dumping acetoacetate and not as efficient as it could be. Coconut oil is easily metabolized to acetoacetate, so, if you're eating a lot of coconut oil you would probably detect that despite consuming extra carbs. Once keto-adapted and hydrated, you may no longer have detectable ketones at all (ie. false negative results.) A raised level might indicate dehydration (you mention losing lbs of water weight) / starvation (you mentioned meal-skipping in another post) / over exercise (you mention jogging).

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484 · March 26, 2014 at 6:57 PM

That is indeed sufficient. Do not exercise more, you are doing just fine if you are already walking, jogging and weight lifting. As a matter of fact, too much exercise can be just as bad as not enough.

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10184 · March 26, 2014 at 2:54 PM

This would argue for 48 hours to low glycogen.

http://www.extension.iastate.edu/humansciences/content/carbohydrate

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484 · March 26, 2014 at 3:21 PM

I read it, it also says that: "For low intensity exercise (distance running etc.) glycogen stores can last as long as 90 minutes. For prolonged high intensity exercise, glycogen stores can provide energy for approximately 20 minutes." So if the OP was to do some moderate exercise, she should be able to deplete her glycogen faster (assuming she doesn't proceed to eat carbs thereafter) and this would allow her to get back into ketosis without having to wait several days.

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10184 · March 26, 2014 at 4:39 PM

Gastronomer I'm just reiterating the boiler-plate for Atkins induction and leptin reset. I suppose the danger is from crashing your blood sugar before there's any gluconeogenesis. In which case you'd have to do what diabetics do and take a glucose tab before you pass out.

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10184 · March 26, 2014 at 3:37 PM

Exercising would definitely pull the glycogen down faster. I'd be very cautious about doing it that way though.

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1005 · March 26, 2014 at 6:17 AM

This might answer some of those questions:

http://www.youtube.com/watch?v=KkdFkPxxDG8

The longer you've been doing it and the better you are at it, the quicker you should be able to dip in and out, but in general you're probably looking at weeks more than days.

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0 · March 26, 2014 at 1:34 PM

Weeks? Wow...it took days the first time. I'll take a look at the video. Thank you.

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