So I finished reading Mark Sisson's book last night and since he so kindly broke down ketosis I was think of playing around with more a ketogenic diet on my days where I either rest of do light cardio. Is this a good idea?? It seems to me as if it would be, wondering if anyone has tried it. Also since I train early in the mornign the next day I was going to go at it fasted. What is a good fast? Thinking of going in 11 hours fasted before training and it would a 13 hour fast total. The days I train more intensely going to stay in the "sweet spot" as Mark called it (50-100g of carbs, all veggie and fruit, maybe sweet potatoe once I lean out more).
|
3
|
|
|
|
|
1
|
This is very much like what I do with a LeanGains style approach. Rest days are usually lower carb higher fat (even ketogenic sometimes) and workout days are higher protein higher carb (yams/sweet potatoes) lower fat. This has worked very well for me (and plenty of other people). I typically fast 16-20 hours at a time. Would probably be a good idea to start out slow and then ramp up and tweak depending upon how you feel. |
|||||||||||
|
|
4
|
I think it's worth noting that eating a 'ketogenic diet' (namely a diet that would be ketogenic in the long term) every other day isn't necessarily sufficient for entering into ketosis. If you have sufficient stored glycogen from the previous day, then you'll have no need to enter ketosis even if the next day you eat no carbohydrates at all. Indeed, from the table I posted here and also below, even eating nothing at all for up to 24 hours won't necessarily put you deep into ketosis. 50-100g every other day, if combined with plenty of protein, could well keep you out of ketosis even on your 'ketogenic' days. Regarding fasting, from the same table, it seems that fasting 12-24 hours (I assume people on an otherwise normal diet) is only sufficent to induce very slight ketosis, whereas 2-3 day fasts induce about as much ketosis as being on a high fat diet. Your workout might well be more important for getting into ketosis than your 13 hour fast, but of course, they'll be better combined. Personally I've worked out fasted quite a lot and things have been fine, though some days, especially after a long fast, I won't feel like it at all and so will eat something first.
|
||
|
1
|
The main thing you want to avoid is carbs if you want to stay in Ketosis. Emphasizing fat is what puts you in the zone. Protein really shouldn't have too much of an effect either way although I believe you might be able to eat enough protein to drop out of keto. Anyone know the answer to this? Get some ketosticks and you can monitor when you are in keto pretty well. |
|||||||||||||||||||
|
|
1
|
I think you've got the genral idea down just fine. In my personal experience, I try to eat between the hours of noon and 8pm, giving me 16 hours of fast each day. I take my lunch at 1130 to 12 and eiter weight train, go for a walk, or do some sprints. When I get back from exercise, I began to eat. If your goal is strictly weight loss, I would look into the post workout carboydrate a little more, as I feel it is more geared at performance, rather than strict weight loss. Everyone is different and everyone has different goals. But, there are a lot of very intelligent, friendly, and helpful people that frequent this site. Ask questions, read up on old questions... you'll have some great info in no time. |
||
|
|
