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How to lose fat with ketosis on Paleo?

by (15)
Updated April 11, 2014 at 8:54 PM
Created April 10, 2014 at 10:13 PM

I'm trying to achieve Ketosis while following my Paleo diet (which I adopted because of celiac's disease and lactose intolerance). I model for a living and I'm trying to burn fat.

As I can't eat even raw or unfermented dairy, I've been trying to find HFLC foods that I can eat to achieve Ketosis. So far that includes:

Avocado, olive oil, uncured turkey bacon (I don't eat pork), smallish portions of fatty beef and lamb, eggs (especially the yolk), homemade paleo mayonnaise, olives, and macadamia nuts and coconut oiI.

I'm 5'6 and weigh 125 pounds. I run 2 miles every other day and weight train in between. I have no idea what my BMI is... but I still have a little bit of fat to shed -- not much -- maybe 10 pounds or so. I'm not looking to lose weight -- just fat.

Does anyone have any tips, tricks, or advice?

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15 · April 11, 2014 at 4:54 PM

How long would you say that my weight training sessions need to be if I isolate a different muscle group each session and do it every other day?

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301 · April 11, 2014 at 1:53 PM

+1 This is spot on. Great advice! If I could add to it I would reiterate your point that: protein = glucose + ammonia, when consumed in excess, so more protein is NOT good for ketosis. Ketosis requires low to moderate protein, not high protein. Eating fat in place of carbs and protein is the key to ketosis. Fasting helps like crazy too as it gets insulin levels quite low and consequently raises glucagon thereby depleting glycogen faster, which helps initiate the process of ketosis.

Can't go wrong with big salads with a lot of olive oil.

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255 · April 10, 2014 at 11:16 PM

Not a problem.

Backloading indeed seems neat, helps you mitigate the 'bad' effects of carbs while giving you a benefit at the same time. Although the way he represents it seems like abusing the idea though ( Eating huge pizzas and tubes of ice cream ), but I guess people in his position are more interested in the calories and the gains than the health.

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1005 · April 10, 2014 at 11:07 PM

Sorry about that!! Shit. Next time, I'll be more careful. The green icons with the 4 dots and similar paragraph structure duped me. (I was thinking "why can't I delete my own post?")

I'm very intrigued by carbnite and backloading. I don't practice it, but I've seen some impressive gains using that technique.

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255 · April 10, 2014 at 11:03 PM

Lies! You were just trying to remove my criticism of you!

Short answer was,

More carbs for macro weight loss

Protein fast

and Athlete.io, I personally eat ketogenic in the morning and backload my carbs after workout. ( I don't practice ketosis )

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1005 · April 10, 2014 at 10:50 PM

I hit the wrong button!! Sorry about that! This site occasionally double-posts when I submit an answer, so that's why I thought one was downvoted. Lol, feel free to post your answer over the top of mine.

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15 · April 11, 2014 at 1:04 AM

I am on a keto/paleo diet. Here are some suggestions:

1. monitor your protein intake. many on the keto diet think they just need to keep the carbs down and they can eat everything else ad libitum. The problem is excess protein will turn into glucose the same as carbs. try salads with a shit-ton of oil.

2. stop any steady state cardio and replace with HIIT.

3. lift heavy, compound weights. "toning"/"isolation" exercises are virtually useless.

4. If the above fail, try skipping breakfast.

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15 · April 11, 2014 at 4:54 PM

How long would you say that my weight training sessions need to be if I isolate a different muscle group each session and do it every other day?

Be157308a0438e382b88d9db4c12ab30
301 · April 11, 2014 at 1:53 PM

+1 This is spot on. Great advice! If I could add to it I would reiterate your point that: protein = glucose + ammonia, when consumed in excess, so more protein is NOT good for ketosis. Ketosis requires low to moderate protein, not high protein. Eating fat in place of carbs and protein is the key to ketosis. Fasting helps like crazy too as it gets insulin levels quite low and consequently raises glucagon thereby depleting glycogen faster, which helps initiate the process of ketosis.

Can't go wrong with big salads with a lot of olive oil.

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0 · April 11, 2014 at 8:54 PM

Take 1 to 2 tablespoons of MCT Oil as well, with coffee, tea in the AM and it will induce intermittent ketosis while you get in full nutritional ketosis.

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0 · April 11, 2014 at 11:39 AM

For remaining in Ketosis and earning the weight it’s not difficult to achieve. Consume more fat to supply more calories. The source of carbohydrate should be form non-starchy vegetables like green salads. 2.5 cups of blueberries 4 cups of blueberries, chopped carrots with 4 cups. Also you have to keep a note on your protein level.

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777 · April 11, 2014 at 10:02 AM

If you're talking about that last bit of belly fat then you will probably have to exercise to help shift it, ketosis alone may not be enough especially if it's been there for years, exercise/using your muscles will help you keep lean mass as well, so lose fat but not lose muscle. Resistance exercise is probably best, you don't have to do much though just 20-30 minutes a few times per week.

Extending your night time fast by skipping breakfast is good to kick the ketosis/fat burning into high gear, as is having MCT rich fats like butter/butter oil or coconut oil when you break the fast, and of course not eating too much protein.

Recently I've moved from massive salads to cooking my veggies in fat & I much prefer it, much more satisfying. Too much avocado can stall weight loss, I keep it to one a day, same with too many nuts, keep it to a fistful. You may like to add some bone broth, fish & butter oil into your diet aswell, all have beautifying effects I believe. You may tolerate butter but it makes me break out so i prefer butter oil.

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255 · April 10, 2014 at 10:44 PM

My bad wtfgod, how do I roll this back? I thought it posted mine as a duplicate. (wrong button!)

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1005 · April 10, 2014 at 10:50 PM

I hit the wrong button!! Sorry about that! This site occasionally double-posts when I submit an answer, so that's why I thought one was downvoted. Lol, feel free to post your answer over the top of mine.

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1005 · April 10, 2014 at 10:31 PM

You don't really need to lose any weight. If you're exercising everyday in ketosis, that would definitely do the trick, if not borderline toward excess. I can only go out running / interval training once a week or so to feel good about it, and weight lifting maybe once a week, and some yoga type bodyweight stuff around that. You could throw on IF, but I hate to tell a small person trying to lose weight to stop eating, haha. I'd rather see a normal healthy model than an anorexic one.

I'm guessing you're eating a bunch of salad type foods / low-GI vegetables to get the fat calories up (but they're not listed)? Smallish portions of meat and fruit isn't going to get you there. I can only fit a couple tablespoons of fat on meat at the most. It looks like a ton of macadamia would work, but that's a lot of nuts.

It looks like your keto goal would be around 150g of fat a day, minimum. But ideally closer to 200g. Protein would be kept down around 60-75g. - http://keto-calculator.ankerl.com/

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