Keto diet and exercise

[gauntlad]

Recently I've been doing Intermittent Fasting, and I'm seeing results with reduced insulin resistance (double diabetic here) and fat loss since doing a 14/10 every day.

There is a point during the fast where I go into nutritional ketosis, which suggests to me that my body is burning fat, however I manage my diet carefully so I don't stay there for too long (as a type 1 diabetic, staying in nutritional keto wouldn't be advisable because if I fk up and couple it with a high blood sugar, it's time for the hospital).

What I'm less clear on is how to manage a keto diet with exercise?

In the gym, with weight training, I'm still seeing good results i.e. lifting progressively heavier weights, unfortunately my steady state cardio (running) performance has pretty much turned to s*** since I started doing IF.

I'm only a few weeks in to the diet, and I understand that there is a fat adaptation period to overcome on keto diet. What I'm less clear on is how long that takes?

While I'm more concerned with health than performance, I am signed up to do a 10k race in a few months time. My PB is 48 minutes, and I'm hopeful that it is possible to perform at least reasonably well.

[repower]

Hi!

Which are your stats? How are your calories and macros looking? How much are you running per week and how much weight training? (especially lower body)

[gauntlad]

Hi repower. I weight train 3x a week, using the Stronglifts 5x5 plan. So I do leg exercises every workout.

I run 3 days a week. On running days, I run at a very easy, conversational pace with a heart rate monitor. No higher than 80& of my max HR.

One day is a rest day.

So on recovery/rest day:

1400 calories
Fat - 40g
Carb - 130g
Protein - 125g

And on weight training day:

1600 calories
Fat - 40g
Carb - 200g
Protein - 130g

I think this is too high on carbs to be a true ketogenic diet, but I have seen some ketosis and fat loss.

[twinmatrix]

Only 1400/1600 calories seems veryyy low for being 6'1"... Also your carb intake is way too high for keto. Reduce it to at least 50g. It's quite easy once you get to used to what you can eat/drink and what you can't. You can still take protein shakes, too.

But I'm no expert

[gauntlad]

Thanks twinmatrix, fair comment, I'll go back to basics and have a good look at my diet.

[twinmatrix]

Thanks twinmatrix, fair comment, I'll go back to basics and have a good look at my diet.

Good luck!

I always stock my fridge with these keto basics:

Cottage Cheese with 1g carbs/100g
Mozerella Cheese (not low fat)
Spinach
Asparagus
Rocket salad (here it's called "Rucola" and has like 0.1g carbs per 100g)
Cheese (make sure to get zero-carb cheese)
Roasted sesame oil
Chicken/turkey breast
Ground beef
Sour (not sweet) pickles in case I want something sour. We can't have vinegar due to carbs.
Avocado (be wary, these are healthy but high in calories, eating one is basically 1/5 of your daily meal)
Unsweetened Almost Milk (0.1g carbs/100ml) perfect for mixing protein whey

Also you might want to look for a supplement that is high in potassium and magnesium. I take 3 capsules each afternoon containing 300g potassium and 150g magnesium each to avoid brainfog. IDK the science behind it, but if I don't take this supplement I feel really weird. Something about electrolytes.