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General Health & Fitness
Health & Wellness
Emerging Science of Carbohydrate Restriction and Nutritional Ketosis: Introductory Remarks
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<blockquote data-quote="Tad1979" data-source="post: 127922" data-attributes="member: 18964"><p>My spouse has a Keto meter (finger stick test) and we’ve confirmed that I am in ketosis. I can confirm the strips are costly - I’m not certain it’s worth it as even attempting to reach ketosis “should” provide benefits. I haven’t found it difficult to stay at or below 20 grams of total carbs daily, but I think it helps that I’ve been weight lifting this past year and have gotten used to tracking my macronutrients, since I wanted to make sure I was eating to support my weight lifting. I waited until I was ready to shift into a cutting attempt before going full Keto diet as at that point I was going to be reducing my carb intake anyways.</p><p></p><p>I decided to do the intermittent fasting alongside my spouse partly out of being supportive, and partly out of an interest in the reported synergy with the ketogenic diet. My fat loss was slow at first but seems to be picking up to a rather brisk pace - I dropped 3.7 pounds in the last ten days. For my spouse (a diabetic) things have been even more remarkable. They’ve been able to come off insulin entirely since starting the intermittent fasting, blood sugars all within normal ranges, and there’s been about a 24 pound weight loss over the past two months.</p><p></p><p>I should mention that keto is actually high fat, moderate protein, unless you’re weight lifting. I’ve heard the ratio of 70% fat, 20% protein, 10% carbs. I’m not that rigid, ranging from 54-60% fat, 34-45% protein, and rarely more than 20 grams of carbs. But that’s also because I’ve found I require closer to 1.2 grams of protein/pound of lean mass to see muscle gains.</p><p></p><p>... hopefully my final edit here - ketosis isn’t the end goal of the ketogenic diet - really it’s to become adapted to using fats for fuel vs carbohydrates. There are a number of experts like Dr. Jason Fung who will point out you can bounce in and out of ketosis and yet remain fat adapted, so perhaps the meter really isn’t that important.</p></blockquote><p></p>
[QUOTE="Tad1979, post: 127922, member: 18964"] My spouse has a Keto meter (finger stick test) and we’ve confirmed that I am in ketosis. I can confirm the strips are costly - I’m not certain it’s worth it as even attempting to reach ketosis “should” provide benefits. I haven’t found it difficult to stay at or below 20 grams of total carbs daily, but I think it helps that I’ve been weight lifting this past year and have gotten used to tracking my macronutrients, since I wanted to make sure I was eating to support my weight lifting. I waited until I was ready to shift into a cutting attempt before going full Keto diet as at that point I was going to be reducing my carb intake anyways. I decided to do the intermittent fasting alongside my spouse partly out of being supportive, and partly out of an interest in the reported synergy with the ketogenic diet. My fat loss was slow at first but seems to be picking up to a rather brisk pace - I dropped 3.7 pounds in the last ten days. For my spouse (a diabetic) things have been even more remarkable. They’ve been able to come off insulin entirely since starting the intermittent fasting, blood sugars all within normal ranges, and there’s been about a 24 pound weight loss over the past two months. I should mention that keto is actually high fat, moderate protein, unless you’re weight lifting. I’ve heard the ratio of 70% fat, 20% protein, 10% carbs. I’m not that rigid, ranging from 54-60% fat, 34-45% protein, and rarely more than 20 grams of carbs. But that’s also because I’ve found I require closer to 1.2 grams of protein/pound of lean mass to see muscle gains. ... hopefully my final edit here - ketosis isn’t the end goal of the ketogenic diet - really it’s to become adapted to using fats for fuel vs carbohydrates. There are a number of experts like Dr. Jason Fung who will point out you can bounce in and out of ketosis and yet remain fat adapted, so perhaps the meter really isn’t that important. [/QUOTE]
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General Health & Fitness
Health & Wellness
Emerging Science of Carbohydrate Restriction and Nutritional Ketosis: Introductory Remarks
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