The two Phinney/Volek books.

One. Two.

Even a lot of /r/keto people will agree that calorie counting matters. The difference is that a ketogenic diet is fat burning and muscle sparing. Secondly, there has been a lot of research showing that a fat-adapted metabolism is much more energy efficient than a carb adapted metabolism. EDIT I simply meant that I can eat less food per volume to get the same day to day energy has a low fat, high carb diet.

Carbs are needed for PERFORMANCE. Sprinting, heavy lifting (muscle growth), and competitive situations. Couch potatoes and weekend warriors do not need carbs to lead an active lifestyle.

I do not have any links to the research but I would suggest anyone interested read The Art and Science of Low Carbohydrate Living and The Art and Science of Low Carbohydrate Performance. They are very technical and in depth with the science.

Now, to get off my soapbox, I think it is also silly to be a militant no carber. Everyone needs to enjoy beer and pizza now and then.

> more like a 2000 person 2 year study

OMG, I wish there was something like that.

> I only care about stuff that will enhance my performance and at this point it is the raw fruitarian diet. If being in ketosis is better for performance that would be awesome and I would switch right away but I need hard evidence not just anecdotal evidence.

I totally understand. I'll say this. If you have a diet that works for you, stick with it. I'm not looking to convert anyone. If it isn't working for you, read on.

I'm a recreational cyclist who got into keto for weight loss, and stuck with it for the endurance benefits. Since the weight loss, I've gone on to do everything from A-group rides to centuries to week-long bike tours without carbs. I was never going to be a pro, but I can hold my own on club rides.

You could look into the work of Drs. Phinney & Volek. Their book, The Art & Science of Low Carbohydrate Performance is a good starting point.

They did long term (>6 weeks) studies with "well trained cyclists." That one is kind of a cornerstone of endurance keto research, IMO.

The human metabolic response to chronic ketosis without caloric restriction: Preservation of submaximal exercise capability with reduced carbohydrate oxidation
Basically, performance dropped off for a few weeks, but then it rebounded. Fat oxidation rates went way up, and muscle glycogen use went way down.
On the down side, V02max dropped slightly. So the conclusion has been, if you do short events that end with a sprint to the finish (i.e. crit racing), this isn't the approach you want.
If you do long steady state events, like triathlons, time trials, brevets (and you can't handle all the high carb refueling because of sensitive stomach/GI issues), keto is perfect for you.

I know you're not interested in n=1, but this one deserves attention: Dr. Peter Attia is low carb researcher and cyclist. He's also the president of NUSI, Nutrition Science Initiative. His personal blog, http://eatingacademy.com/ was a major influence on my cycling. Particularly, the entry How a Low Carb Diet Affected My Athletic Performance. His TedMed 2013 talk isn't about cycling, but it really shows his passion.

A few months ago, Ben Greenfield participated in a study about low carb athletic performance. I don't know if it's been published yet.

Keto = no carbs. It's a low carb, high fat diet, and it works well for some people to improve athletic performance and reduce fat mass. For some people, it doesn't work at all and they hate it. https://www.amazon.ca/Art-Science-Low-Carbohydrate-Performance/dp/0983490716

For most people, especially active people, I think the foods you eat don't matter much as long as they are real food (no ice cream, chips, gel packs, Froot Loops).

Uh, not according to Volek and Phinney. Their new book, The Art and Science of Low Carbohydrate Performance is also aimed at performance athletes and advocates low carb in almost all cases. For those few cases where a fully ketogenic diet is less optimal, they recommend a product called slow starch which doesn't raise the blood insulin level, as the starch is dribbled into the system over time.

I just finished my first reading of this new book, but I'll have to read it a few times more to get a better impact of what they're saying.

Race diet can be a keto diet. Ultra marathoners thrive on keto. Check the Art and Science of Low Carb Performance by Volek and Phinney or /r/ketogains for more info.

I bet it's listed on the Ketopedia site, but Phinney and Volek's books are research backed and full of facts.

The Art and Science of Low Carbohydrate Performance

The Art and Science of Low Carbohydrate Living

of course you can "bulk" on keto, too. you don't need carbs for that. And yeah, you sound as if you're not reacting well to carbs (or some of them at least). The GAS issue is usually related to your gut bacteria, you miss apparently some for the carbs you are eating, so this probably gets better over time.

But I consider the whole "bulking/cutting" done in the bodybuilder scene a myth, they came up with some patterns that work, and those are religiously followed now. Science says, if you have the proteins it takes, and a caloric deficit not too big, and the necessary growth stimuli from your exercises, you will gain lean mass. actually you have some benefits like growth hormone and other things.

"the art and science of low carbohydrate performance" by Volek and Phinney might be a good read for your coach :-)

https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716

I'm not convinced endurance athletes need to "carb up" to perform. Check out Volek & Phinney's The Art & Science of Low Carb Performance for more information on that perspective: https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716

When I was in keto a few years ago, I easily rode a 65 mile bike ride in a fasted state. I didn't have anything but water and electrolytes during the ride.

I would strongly recommend reading The Art and Science of Low Carbohydrate Performance. It was written for folks like you.

/u/anbeav already pointed it out, but the TLDR is we are more geared toward:

1. Hormone regualtion via macro partitioning;
   
   
2. Calories
   
   Fix your hormones first, via macro manipulation, then consume the quantities you need of them to achieve your goals.
   
   I really don't count calories, I count macros in relation to my lean mass.
   
   I suggest you read this awesome book by /u/bill_lagakos:
   
   The Poor, Misundertsood Calorie
   
   It goes in depth to explain how nutrient partitioning will help you regulate your weight and achieve your goals.
   
   Also, Volek and Phinney's The Art and Science of Low Carb Performance
   

> Anyone lose a significant amount of weight doing keto without much exercise?

Just 120 lbs or so.

Exercise has only a minor benefit for weight loss (links to more info on this here and here), though it offers a bevy of benefits for health and fitness.

In addition to exercise not being necessary for weight loss, Phinney and Volek assert in The Art and Science of Low Carbohydrate Performance that the best research available indicates that among overweight individuals who perform an hour of exercise a day, "resting metabolism declines between 5 and 15%." (40)

A bit more background on their assertion:

> There are 4 well-controlled, inpatient, metabolic ward studies (the gold standard for human research) published from 1982 - 1997 that showed statistically significant reductions in resting metabolic rate when overweight subjects performed 300-600 Calories per day of endurance exercise for weeks at a time. There are no equally rigorous human studies showing the opposite. There are animal (rat) studies that show the opposite, and there are human studies done under less controlled conditions that show the opposite. However there are also similarly less rigorous studies that agree with the above four gold-standard studies. When the quality/rigor of the studies is taken into account, the weight of the evidence supports two main conclusions..." (39)

The first conclusion is about variability between people in how they respond to exercise. The second is that resting metabolism declines (see assertion at top).

I had this recommended but haven't read it yet: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716

Also replace "performance" with "living" by the same authors for another good book on my "too read in the future" pile.

Read "The Art and Science of Low Carbohydrate Performance". http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716

/r/meatogains might be better. Stay in ZC ketotic loveliness, and have gym gains. In the keto world Stephen Phinney and Jeff Volek wrote https://www.amazon.co.uk/Art-Science-Low-Carbohydrate-Performance/dp/0983490716. Which may give you an understanding of how your body behaves when exercising heavily, and how to game the system.

Keto generally works better for the longer distances, not so much for marathon or shorter. If you felt good at the half marathon, I would assume you’ll do as well or better during an ultra.

This is due to the faster pace of shorter races requiring more rapid replenishing of glucose for the muscles. This is usually achieved by consuming simple sugars (gels, sports drinks, etc). Your body can create glycogen from fat stores, but it is slower. So if you’re running a slower pace for longer, your body can generally keep up, though studies show that you still lose your higher gears while on Keto.

As mentioned, Zach Bitter is a great example. You can also read The Art and Science of Low Carbohydrate Performance by Jeff Voelkel.

The closest book to what you're looking for is The Art & Science of Low Carbohydrate Performance: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716/

It doesn't directly address weight lifting, but you could try a program like Starting Strength for specific exercises to do. The point of the book is how to maximize your body's fat metabolism one of the benefits of which is body recomposition.

Check out The Art and Science of Low Carbohydrate Performance. It's $8 on Amazon.

Dr. Peter Attia's experience is a good one.
How a low carb diet affected my athletic performance

Ben Greenfield's experience as a subject for the FASTER study.

The Emerging Science on Fat Adaptation Ok, it's a running publication, but everything there applies to cycling too.


My personal experience: About 6 weeks in, I did a hard club ride. About mile 40, a little over 2 hours, I bonked. However, it's a soft bonk. I still carried on. I finished the ride, but my speed dropped. I had been averaging 18 mph, but after that I was more like 15 mph.

Now, after a few years of low carb, I just don't bonk. Before a typical weekend 50 mile ride I'll have my usual coffee with a little heavy cream, and maybe a bouillon cube tea for the sodium. That's it. No food before or during the ride.

I do all sorts of riding. Club rides, Time Trials, centuries, week-long tours.

Interesting, nicely researched.

One observation, it is reasonably well understood that excercising in ketosis does indeed raise heart rates as per “The Effects of a Ketogenic Diet on Exercise Metabolism and Physical Performance in Off-Road Cyclists”, see also The Art and Science of Low Carbohydrate Performance

Anecdotally this threw me entirely when attempting maffetone training (heart zone 2/3), I basically couldn't go slow enough until I found out you need to add 5-10 bpm to your heart rate if in ketosis, and then it worked fine. FWIW even though I'm pushing 50 I can comfortably maintain 190-195 bpm for a minute or more i.e. half my age according to 220-age handwavium.

Mechanistically, instead of just supplying oxygen to muscles in glycosis which just burn the glycogen already present (until you hit the wall), in ketosis the bloodstream has to mobilize fat, and until full fat adaption send it to the liver to be converted to ketones and then transport to the muscles, so unsurprisingly the heart has to work harder (after full adaption fatty acids can be used directly by muscles). On the flip side there are less nasty metabolites to clear which allows the heart and other muscles to run faster and longer.

Volek and Phinney have done much longer studies on this but it is difficult to say just how much bias is there since they're the ones pushing this diet in their books (particularly applicable to running would be http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716 )


With that said, 4 weeks is just not long enough and from what I remember in their book they saw similar results as this in that 4 week period, with much better results after 6 weeks and beyond. Dismissing something after 4 weeks of study really is a bit disheartening and makes me question any advice he's able to give.


I feel like he's ignoring the other proposed benefits such as better recovery times, which over time could give you better gains since you're able to work out harder more often.....

I highly recommend checking out some books on Keto sports performance. The Art and Science of Low Carbohydrate Performance ($5.99 on Amazon) is a good starting point. I don't think it's likely that your bonking is due to running out of fat. Rather, I believe it could be low electrolytes or possibly low L-Carnitine.

Try having an electrolyte drink with 1g of potassium and 1-2g of sodium an hour or two before your run. If that doesn't work, you may have to try a carb-loading form of keto like CKD.

Your body may also need a few more weeks to become fully adapted. For performance gains, zone training (going as fast as possible while keeping your heart rate at 180 beats per minute minus your age) and HIIT are best. Try doing zone 2-3 days a week and HIIT at least once per week.

Caveat: I'm not a doctor and only know what I've read in books and on Reddit. Do your own research for the best results.

You may want to take a look at The Art and Science of Low Carbohydrate Performance. It is a short and concise book on how to fuel your muscles with ketones instead of glucose. I believe Tim Noakes recommended this book in a recent Runners Academy podcast.

when i hear diet i think of "i have 20 lbs to lose, how do i do it in the most efficient manner before getting back to guzzling soda by the gallon", which is not what this is all about.

the book that's been the golden standard of LCHF for active people is the art and science of low carb performance. you should check it out.

> There is research going on in the field of ketosis and endurance sports. Peter Attia its been my main referent.

I believe Volek and Phinney are much, much superior as a source of information on the subject.

http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716

> I couldn’t find any publication about ultra distances and significant amount of fasting.

I don't think many people practice such thing.

> I don’t know how much of what I accomplished its due to a process of adaptation (for the last months I’ve been eating once a day)

Hm. The number of meals per day is pretty much irrelevant, it is being in state of ketosis for a certain amount of time (several weeks) that causes adaptation. Looks like the author understands it.

A detailed article, with graffs and stuff on the subject of long distance running and keto adaptation:
http://www.ultrarunning.com/features/health-and-nutrition/the-emerging-science-on-fat-adaptation/

http://www.reddit.com/r/keto/comments/vbx28/sv_50_lbs_lets_kill_the_macro_percentage_nonsense/

Basically 1-2g of protein per kg of lean body mass (lean body mass is total weight - fat, search the comments and you'll find equations based off height) and 2-3g if you are doing physical activity.

Alot of it is based of work of Volek and he has a book: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716

Aerobic exercise shouldn't be a problem as long as it's not too intense, Phinney has an interesting review paper on it:

> Both observational and prospectively designed studies support the conclusion that submaximal endurance performance can be sustained despite the virtual exclusion of carbohydrate from the human diet.

Phinney SD. "Ketogenic diets and physical performance" Nutr Metab (Lond). 2004 Aug 17;1(1):2.

Phinney and Volek also wrote a book on this, "The Art and Science of Low Carbohydrate Performance", I haven't read it but it's been recommended before. Another good book on Keto is Lyle McDonald's "The Ketogenic Diet", it covers almost everything and has ample references.

The theory goes that you have so many thousands of calories stored already that it shouldn’t be an issue but I never could do that even if I felt ok. It would just make me uneasy to go that long without eating. Granted this is after the weeks or months to get fully adapted to the diet. I try not to eat much on rides, just almonds and cheese for the longer ones. Some guys post that they have bulletproof coffee for breakfast and don’t otherwise eat all day. It’s possible I guess, you’ll just have to experiment. I’ve never found any pro athletes that do this so it’s all anecdotal from regular guys.

Check out this book by two of the most respected lchf guys around. I haven’t read it but it’s on my bookshelf and it’s well regarded.

The Art and Science of Low Carbohydrate Performance https://www.amazon.com/dp/0983490716/ref=cm_sw_r_cp_apa_uEoTAbE2RJJ47

I haven't read the book, but two prominent researchers, Dr. Stephen Phinney and Dr. Jeff Volek, have a book called, "The Art and Science of Low Carbohydrate Performance." I presume their book would reference whatever research is out there. All the best. Here's a link:

http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716

Look into the ketogenic diet if you are not yet aware of it.

You basically become 'fat-adapted' and your body burns fat preferentially. Apparently being fat-adapted confers a competitive advantage for endurance athletes, who need access to energy stores. 'Hitting the wall' is basically once you deplete your glucose stores.

I would say the best place to start would be:

1. The Art and Science of Low Carbohydrate Performance by Dr Volek and Dr Phinney
   
2. This blog by Dr Peter Attia.

Generic guide to HR zones. Most of what I said is from this book which is sort of a sequel to this one; although you can definitely read the former first (the latter is quite a bit more detailed).

Lyle Mcdanold is going to be a golden resouce as he specifically talks about HIIT on keto (ref FAQ in r/keto for actual references).

Anecdotal: My background is MTB and a bit of kettlebell work in addition to intermediate level strength training. Since keto switch:

• No hunger issues on long (35mi+) rides
  
  
• After intermittent trail "sprints", recovery took ~20-30% longer
  
  
• Kettlebell work (zone 4)..boredom and forearm fatigue settle in before anything else.
  
  
  
• Strength training suffered for ~1mo; back on track after that. However, post workout energy level is still high (although muscles/nerves are still fatigued) and no hunger issues or getting tired during workouts.
  
  

background: i'm a keto runner, currently training for my second marathon (marathon in mid feb, so i'm tapering)

when i first switched over to keto, my legs felt like lead for the first week or two - that's normal because i wasn't keto adapted yet, so it was akin to bonking for the entire run, as my glycogen stores were depleted (by keto adapted, i'm talking about the ability for the body to convert fat cells into energy efficiently)

once i became keto adapted though, it was amazing - i can now run fasted 13 milers in the morning for training, and come out feeling great. and when you carbo load for the actual race, you'll feel like you have wings, because you're powered by both carbs and fat. and you never hit the wall anymore, it's more a gentle slowing down.

a lot of marathon/ultra runners have been breaking records by training low and racing high (keto while training, carb loading the race) i highly recommend checking out the keto running group on FB, and Stephen Phinney/Jeff Volek's book, The Art and Science of Low Carbohydrate Performance

hope this helps, and good luck with your recovery!

I'm gonna be that guy and suggest this one:

The Art and Science of Low Carbohydrate Performance

This book is all you need to know about exercising on low carb/keto diet.

http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716/ref=sr_1_1?ie=UTF8&qid=1370465338&sr=8-1&keywords=the+art+and+science+of+low+carbohydrate+performance

A ketogenic diet is 100% compatible with endurance athletics. It takes about 12 weeks for muscle tissue to completely adapt to be ketogenic, but once it is, you end up with muscle tissue that uses beta-oxidation of FFA for 95%+ of its aerobic metabolism, sparing all glycogen for anaerobic metabolism (via glycolysis).

This book has all sorts of information on the subject: https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=sr_1_1?ie=UTF8&qid=1469438418&sr=8-1&keywords=the+art+and+science+of+low+carbohydrate+performance

It turns out that it isn't even necessary to "refeed" with carbohydrates to restock glycogen supplies in muscle tissue once one has fully adapted to ketogenic eating.

It is possible to stay low carb and still be able to perform intense exercise, but it takes time to adapt to fat as your primary fuel and a deliberate strategy of light carb feeding (usually dextrose) just before a workout.

Check out the FAQ at /r/ketogains. Those folks are staying on super low carb diets all the time, performing intense workouts and having great results.

There are also a number of elite ultra-endurance athletes that are strictly low-carb all the time. Another great resource is The Art and Science of Low Carbohydrate Performance .

Someone else mentioned this book in another thread and I ordered it off of amazon and I'm working my way through it. The Art and Science of Low Carbohydrate Performance One thing that I've found is that it reinforces my decision to keto on through exercise even though nearly everything reinforces carb loading (whether cyclical or targeted). I'm only running as my main exercise though, and I'm hoping to eventually work up to distance running, so can't comment about weights.

Something else... you will probably be sweating out more salt than you used to, be sure that when you rehydrate, you get electrolytes back too.

Can you cite your research? (Or I'm misunderstanding you.) Everything I've read states that keto diet + resistance training leads to LBM preservation and fat loss, while normal diet + resistance training leads to LBM gains and fat preservation.

I can't find the chart that shows all the combinations of BF% loss and LBM with resistance training and different diets but here's a published, peer reviewed paper that concludes:

"Resistance exercise in combination with a ketogenic diet may reduce body fat without significantly changing LBM, while resistance exercise on a regular diet may increase LBM in without significantly affecting fat mass. Fasting blood lipids do not seem to be negatively influenced by the combination of resistance exercise and a low carbohydrate diet."

https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-7-17

Albeit this study was done with overweight women but it was the first one that shows up in google.

Am I misunderstanding what you are saying?

EDIT: Note I'm not saying that a keto-diet will help you lose weight unless you also eat deficit (just like regular diet.) The chart I'm looking for is from this book: https://www.amazon.com/gp/product/0983490716/ which basically shows BF% loss from eating deficit while doing resistance training on keto and regular diet. The keto diet leads to greater BF% loss (though overall weight lost is approximately the same.)

So, specifically for losing BF% it seems like the best strategy is resistance training + keto diet. This is not to say keto diet will get you the most strength gains or even help you lose the most weight. But the OP specifically asked about lowering body fat % and that's what I was addressing.

I'm definitely a keto advocate. That being said, do it right or your results will suffer. There's a plethora of people who try it, don't do it correctly, and then bad mouth it as a way of eating.

Since you're doing it for performance, I cannot recommend enough the following book: https://www.amazon.com/gp/aw/d/0983490716/ref=sxl1?ie=UTF8&qid=1468441396&sr=1&pi=AC_SX236_SY340_QL65

Do yourself a huge favor and read that. Also, I've discovered that between weight training and running four or five days a week my body needs extra electrolytes or I feel awful. Like lots of them. Especially sodium.

Anyway, very interested in your results. I am doing the Utah super in August on keto, keep me posted and let me know if you have questions. We can be Keto/Spartan pals.

A number of people are saying keto is actually an advantage for Marathon running, if you are properly keto-adapted you won't "bonk" as you are efficiently running on fat.
You should definitely have a read of the art and science of low carb performance.
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
The electronic edition is really cheap and there is a free preview.

I started monitoring my blood ketones after reading this and it was interesting that exercise seems to be the most effective way of keeping them high for me.

They don't go into a lot of detail of the possibility of adding carbs during races in the book, but point out in that by having carbs in training you risk keeping them just high enough to prevent proper adaptation to ketones, but not high enough to meet your glucose requirements.

The basic premise of ketogenic diets. You said your body breaks down fats for energy and you are correct. On a low-carb diet your body is not using carbs to generate energy, it is using fats. Typically I am eating around 30 carbs per day. I maintain a rough ratio of 65% of my calories from fats, 35% from protein and 5% from carbs. On a typical game day, I will eat about 100-120g of fat. If I've been good about my food intake, I can play and feel boundless energy and rarely feel fatigued after.

Here is a great book about it.

EDIT: Some of the basic sciency stuff, and I'm quoting from memory, so I could be off, but your body can only hold about 2,000 Kcals of energy derived from glycogen (carb-based) in reserves. However, your body can store 40,000 kcals from fats. You won't use fat for energy unless you bottom out the carbs since glycogen is easier for the body to burn. It can usually take 1-2 weeks for your body to transition over to ketosis (not to be confused with ketoacidosis). Ketogenic diets are great for endurance (such as marathon running, cycling, etc). Some people say they don't lift well on it, but it never bothered me.

It took me about a month to fully adapt to keto, and I had to up my salt intake quite a bit. I now have better cardio stamina than I used to.

You might enjoy the book The Art And Science Of Low Carbohydrate Performance.
The authors have performed a lot of research on athletic performance and low carbohydrate diets over the last ten years.

Have you read this book?

The Art and Science of Low Carbohydrate Performance by Phinney & Volek

http://www.amazon.com/dp/0983490716/

It's supposed to address athletic performance on low carb/ketogenic diets. Get your learning on.

This was actually a nice discussion of the topic. I'd pick up a copy of Stephen Phinney's latest book on the topic. I haven't read it yet, but plan to shortly, but it comes highly recommended.

Don't be afraid of lifting and keto, especially if your goals are related to body composition (rather than Olympic-level performance). Here are two reader-friendly articles for you to think about, if you want to keep things data-driven:

1. This article is the best in existence on the subject of nutrition and muscle gain. You'll have to adjust some things to fit with keto (such as the 4 meal/day recommendation - most folks on keto eat 1-2 meals/day), but that shouldn't be too difficult.

tl;dr version:

• 20g protein right after exercise, 0.25-0.40g protein/kg body weight/meal (I would up this if you're eating 1-2 meals/day)
  
• muscle failure during lifting is the most important exercise-related factor in muscle growth. Look at figure 1 for other factors, and a good summary.
  
  Morton, Robert W., Chris McGlory, and Stuart M. Phillips. “Nutritional Interventions to Augment Resistance Training-Induced Skeletal Muscle Hypertrophy.” Frontiers in Physiology 6 (2015): 245. Web. PubMed link
  
  
  

  2. This whole article is great, but the table and figure on p. 45 are a good summary (and include a sample weightlifting plan to be used during low-carb diet): Direct pdf link
  

  
  
  
  Also, if you get way into the combination of keto and exercise, check out Volek and Phinney's book on the subject: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
  
  Have fun!

IMO you don't need CKD or TKD.

How long have you been in ketosis?

Check out these two blog posts:

http://waroninsulin.com/nutrition/the-interplay-of-exercise-and-ketosis-part-i

http://waroninsulin.com/nutrition/the-interplay-of-exercise-and-ketosis-part-ii

And consider buying/getting from the library - The Art and Science of Low Carbohydrate Performance by Phinney and Volek: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716/ref=sr_1_2?s=books&ie=UTF8&qid=1334767432&sr=1-2

Have you read The Art and Science of Low Carbohydrate Living? It seems like that would be a better use of your time than debating with qualification-less Reddit strangers.

Holy cow, if you sign up for a trial (or already have Kindle Unlimited) you can read it FREE

https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=sr_1_2?ie=UTF8&qid=1482521681&sr=8-2&keywords=the+art+and+science+of+low+carbohydrate+living

More and more athletes are getting into keto because of the huge amounts of energy at their disposal when their body is optimised for burning fat as its primary fuel source. I highly recommend reading the book The Art and Science of Low Carbohydrate Performance. It talks about ketogenic diets and their (very positive, it turns out) effect on high performance athletes.

Water bottles and hydration are a must, I used suffer cramps so on long rides, 60+ will take a salt tablet in addition to any nuun if the weather is particularly hot.

Generally I avoid sugar so no gels etc but that's because they make me sick and for 100+ mile ride it was too much. After looking into it I adapted to a low-carb high fat diet in preparation for a 100 mile 4500 metre climb ride, this totally eliminated any bonks and also any sickness or stomach upsets.

Generally ride fuelling on almonds and nut butters, there are some great brands doing these now. The occasional salted new potato or bag of pork scratchings also hits the spot. Burning fat for primary fuel really made a huge difference for endurance for me as you just don't have to eat an insane amount of calories via carbs/sugars. Check out the Art and Science of Low Carbohydrate performance
The Art and Science of Low Carbohydrate Performance https://www.amazon.co.uk/dp/0983490716/ref=cm_sw_r_cp_api_FiZPzb9534B4K it certainly made me a better rider. It's not for everyone but I do it for leisure so I'm not worried about that super peak performance, I suspect most weekend warriors are far from that anyway you also adapt after a few weeks and I found performance gains eventually.

It's worth keeping an eye on fatigue. Strava Premium or Training Peaks can help with this. You can do it with HR or Power, set up a threshold test, get your levels and train to them. Log each ride in either of those apps and they'll tell you fatigue, fitness and form. Your form is worked out using your fatigue and fitness over a specific period of time, you only gain fitness by spending some time fatigued (riding) but you need to keep an eye on form and ensure you adequately recover from periods of training season or long rides. Constant low form will lead to exhaustion, injury and also bad performance or plateau. You might find some recovery time will help you push through the 60 mile barrier.

I find magnesium supplements help with restless leg, you can get some on Amazon that are triple complex so don't cause bowel issues which some magnesium supplements can, one a day helps. Swanson Triple Magnesium Complex (400mg, 300 Capsules) https://www.amazon.co.uk/dp/B0017OCDUI/ref=cm_sw_r_cp_api_JqZPzb38EC5SB

Keto was a life-changer and a life-saver. I made a post in keto with my before/after pics if curios what the diet can do: https://www.reddit.com/r/keto/comments/8k9zrb/pics_my_keto_before_after_pics_and_end_to_the/ Anyone can do this. Stop eating all sugars and carbs and you will drop weight FAST. I wish I had known this decades ago. There are keto athletes as well; check this out https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716

How long you are on keto?

According to statements in the book "The Art and Science of Low Carbohydrate Performance" by Jeff S. Volek PhD RD and Stephen D. Phinney MD PhD, you should performer better on keto, when certain time of adaptation (usualy 2-4 weeks?) is allowed.

I typed out a really long response to this and it got deleted before I could post it.

Here's the gist of what I wanted to say:

• You want to lose weight, but, as you've seen, exercise alone won't do it.
  
• This likely isn't a matter of self-discipline either. You exercise a lot which means your energy requirements will be much larger than someone who's sedentary. You're just hungry and it's fine to eat when you're hungry IF WHAT YOU EAT IS HEALTHY.
  
• I often hear it said that strength is made in the gym, while abs are made in the kitchen. If you want to lose weight, diet is what you need to focus on. You could stop working out and probably still lose weight with a healthy diet.
  
  And now for something completely different... Let's define healthy because the popular opinion on what is healthy is laughable.
  
  
• Insulin inhibits the enzyme, lipase. Lipase is responsible for lipolysis, the breakdown of fat for energy. Blood insulin concentration and lipolysis have an inverse relationship, meaning if one is high, the other is low and vice versa.
  
• Blood insulin levels are increased by meals high in carbohydrates. So, if you want to maintain optimal fat burning, you'll want to restrict your carb intake. For more information about this bullet and the last one, see this book.
  
• A carb intake of <50g a day will usually keep your body in "fat burning mode". We call this ketosis. To learn more about ketosis, you can check out /r/keto and this link. Sometimes, a carb intake of <20g is recommended.
  
• By now, you're probably thinking the well-founded question: "Uh... What will I eat?" A high-fat, moderate protein, low carb diet is very good at maintaining nutritional ketosis. Not only that, but a high fat, low carb (HFLC) diet has been shown to reduce appetite and lower weight more effectively than a low carb/low calorie diet^[1]
  
• And now you're thinking, "Why would I eat so much fat?! Won't that clog my arteries?" Saturated fat has been shown to improve the blood lipid profile (increases HDL, changes small, dense LDL to large LDL which is benign, lowers triglycerides). Check out this link for information about fat consumption. And check out the sources of his claims, too!
  
  TL;DR: Saturated fat isn't bad for you. Trans fats ARE bad for you. Eat as much saturated/monounsaturated fat as you want. Avoid anything that says "hydrogenated" or has trans fats. Limit polyunsaturated fats. Limit carbs to <20g a day. Bonus points if you remove wheat and sugar from your diet completely. Weight will start flying off, you'll stop feeling hungry all the time, and after the induction phase (first 1-6 weeks, depending on the individual) to a HFLC diet, you'll notice an increase in energy during aerobic workouts.
  
  If you want more information, let me know and I'll scrounge up some more papers/articles for you to read.
  
  EDIT: You CAN lost weight and beat 195!

HERE is your proof. THE CHART shows that the upper left coverage of nutritional ketosis can reach up to 20% carbohydrates. A maximum of 20% of carbohyrates in a 2,000 calorie diet in a person with a 2,000 calorie basal metabolic rate of energy expenditure is 400 calories of carbohydrates. There are 4 calories per gram of carbohydrate, therefore the upper limit of nutritional ketosis is 100g. Assuming one consumes .8 grams of protein/kg (10%) which is the normal suggested amount, nutritional ketosis begins at 100g net carbs.

Is 20g net carbs safer? Of course. But nutritional ketosis begins at 100g net carbs.

I would suggest reading "The Art and Science of Low Carbohydrate Performance" by Dr. Stephen Phinney and Jeff Volek. Also, the Low Carb Down Under YouTube channel is full of fascinating keto science and information.

Keto flu is different for everybody - intensity, duration, exact effects. Mine starts about 36 hours +/- from my last whack of carbs, and if I just tough it out I'll get a headache with vertigo and extreme lethargy for about 24 hours, with about 6-10 hours in the middle where it's bad. It feels exactly like a 24 hour flu. If you're worried about it affecting your work, try and time it so it hits on a weekend. You can shorten the duration and lessen the effects by staying well hydrated and supplementing with electrolytes - calcium, potassium, magnesium are the ones I take. The authors of The Art and Science of Low Carbohydrate Performance recommend NuSalt or other potassium based seasoning salt and meat broth/bouillon.

Drink vodka or any other VLC liquor, the internet is full of ideas on that score. But be careful - my alcohol tolerance plunges when I'm ketosis.

No problem. These are good books if you are trying to combine Keto/lchf with sport...

https://whatthefatbook.com/product/what-the-fat-sports-performance/

https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716

But it really comes down to personal experimentation. Don't be afraid of some carbs if you need them, they'll be burnt off, or sucked up into empty muscles quickly. Try to use glucose rather than fructose though.

But the more training you can do fasted, the better you get at fat utilisation.

These are good articles on the subject:

http://www.samiinkinen.com/post/86875777832/becoming-a-bonk-proof-triathlete-fat-chance

http://www.mensjournal.com/adventure/articles/how-adrian-ballinger-summited-everest-without-oxygen-w484387

For the majority of his workouts, Ballinger would wake up and do slow, grueling endurance workouts for three and even up to seven hours without any food before or during. A day's worth of exercise without even an energy bar might sound masochistic, but all of us (even 141-pound Ballinger) have close to 100,000 calories in fat stores readily available to burn, versus the mere 2,000 calories of stored calories from carbs, Johnston says. We just have to train ourselves to tap into them. The fasted workouts forced Ballinger’s metabolism to gradually shift to prefer fat for fuel, and things got easier.

How did it go? You're looking at a similar timeframe for a 70.3 I imagine.

I went down your path a few years ago, but I don't remember the details of how I fueled. I've since gone back to a more traditional diet. I do have this book though...

http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716

I'm happy to give it to you since I don't need it anymore. PM me if you're interested.

You should read this book

Absolutely. I'm not sure what your training/goals are like, but you can go all the way up to 1xLBM if you're hitting weights hard. Anything over that and it's diminishing returns. This will also help you burn more calories as the higher your LBM is the more calories you burn just being alive.

Phinney and Volek have an excellent book called low carb performance, another great read is by Phil Campbell called synergy fitness. Both go over low carb diet combined with resistance training. I find working out fasted is the best for me, Campbell talks a lot about HGH production and how it is spiked by fasted workouts. r/ketogains is also a great source of info.

https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=sr_1_1?ie=UTF8&qid=1493138282&sr=8-1&keywords=low+carb+performance

https://www.amazon.com/Ready-Set-Go-Synergy-Fitness/dp/0971663386/ref=sr_1_5?ie=UTF8&qid=1493138304&sr=8-5&keywords=synergy+fitness

I would second this and also endorse Phinney and Volek as a great resource. However, I would suggest their book The Art and Science of Low Carbohydrate Living as it's more introductory than The Art and Science of Low Carbohydrate Performance, though if you're into exercise might as well get both. One thing I would add though: I wouldn't really worry about hitting these specific numbers. Any amount of saturated or monounsaturated fat is fine. The main thing to purposely strive for would be keeping PUFA fairly low (20% or less) and the ratio of Omega 3 to Omega 6 balanced (1:1).

My (former) physician had recommended the book The Art and Science of Low Carb Performance The author indicates the adaption period takes about 2 weeks to start.

This goes through a lot of the science behind the diet (but doesn't give a lot of diet suggestions)...it is more of a sales pitch for low carb.

My goal with the diet was weight loss. Unfortunately, once I introduced carbs back the weight came back alarmingly fast. However, I will say... breakfasts of bacon, eggs, and coffee with heavy cream were gluttonous

http://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716

http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716

Read this book, listen to lectures by the authors, and look into their studies. You'll find a lot of other research scientists and doctors conducting their own studies to back up what they are saying.

Have you checked out /r/ketogains ? There is increasing (anecdotal & scientific) evidence that low-carb high-fat diets are a way to easily manage type-1 diabetes. Most of the work is centred on type-2 diabetes, but I have read of many success stories from those with type-1 as well.

I would also check out: /r/keto as well as The Art and Science of Low Carbohydrate Performance written by two of the leading authorities in the field of low-carb nutrition for athletes.

If you're running on carbs you have a much smaller store of energy to draw from before you hit the wall. Fat-adapted athletes have like ten times more. The Art and Science of Low Carbohydrate Performance.

The whole carbs+fat=bad is a little too general. Many carbs get a drop in there effect on blood sugar when eaten with fat. For example a baked potato has a much smaller hit in your blood sugar when it has butter on it.

As for fueling,
There is some very appealing evidence of endurance athletes relying on ketones and doing great, with new personal records.

You can check out The Art and Science of Low Carb Performance for more info:
http://www.amazon.com/gp/product/0983490716/ref=oh_aui_detailpage_o09_s00?ie=UTF8&psc=1

Hal Higdon Novice 1 is a great place to start. It sounds like you have a decent base mileage to support it.

You should be able to complete a marathon on the ketogenic diet. You may also check out The Art and Science of Low Carbohydrate performance. I'm an avid runner, and keep a high carb diet, but have several marathoning friends who live by Paloe/Whole 30.

Would she be willing to read a book, or at least look through it? Phinney and Volek. This book, not the Living one.

The Art and Science of Low Carbohydrate Performance

The authors are RDs/MDs and hold PhDs in kinesiology and specialize in exercise nutrition. They’ve dedicated their careers to studying the impacts of low carb diets on fitness and overall health. They conduct their own studies with athletes fat adapted vs not fat adapted and impacts on performance and cite several other studies in this short book. Highly recommend.

Here is their bio page:

Stephen Phinney and Jeff Volek Bio

As a scientist myself, I tend not to “hand wave”

There are apparently some endurance athletes that do keto but they are quite clearly in the minority. I do keto and often go for 3-5 hour bike rides but far from a competitive level.

I'll see if I can dig up some links.

EDIT:

This guy is a big proponent of low-carb dieting so take it with whatever grain of salt you wish:
http://eatingacademy.com/how-a-low-carb-diet-affected-my-athletic-performance

Some guy on a forum:
http://www.marksdailyapple.com/forum/thread64390.html


Some people swear by this book but I can't personally vouch for it.

The Art & Science of Low Carb Performance

HERE is a book

Ben Greenfield talks a lot about keto training too. Here are some podcasts and blog posts -

https://qrobe.it/search/?q=ketogenic+diet+ben+greenfield

Berries are sour yeah. But the reason people are being so aggressive/argumentative with you is because of your initial reaction. The whole point of keto is that you limit your carb intake. Why? Because they are one part of being overweight/affecting your body in negative ways. Hence, refined carbs are usually bad for most people. If you can stay healthy while eating bread and rice, GOOD FOR YOU! But many people on this sub cannot.

People say that you need to carb load for exercise. This is true. But when your body is adapted to run on ketones that is no longer necessary and your body does NOT need to carb load. Want to know why? There's lots of books on the subject: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716

I'm reading Dr Phinney's book now. He makes some very good arguments and the science is great, but people who haven't studied any biochemistry will have a tough time understanding it.

muscle cramping when adequately hydrated does sound like more of an electrolyte (sodium/potassium) issue rather than a lack of carbs, I've seen exausting your glucose described more like hitting a wall or feeling drained.

FYI, you can make your own carb-free sports drink by dissolving "lite salt", it's a 50/50 blend of sodium & potassium chloride (often with a bit of calcium/magnesium as well) that you can also use in place of regular table salt, and is much cheaper than potassium supplements.

>Yet I've heard and read here that once someone is "carb adapted" they don't need to carb up...

I'm a bit out of my depth when it comes to extreme athletics, but from my understanding this does depend on intensity and there is a point when pushing close to your VO2 max where fat/ketones are no longer entirely adequate. IMO If you truly are pushing yourself hard enough to need a carb-up, it's not something to fret about as you'll be burning through those carbs pretty damned fast anyways, and fit individuals also tend to have better metabolic flexibility. I haven't read myself, but I've seen 'The Art & Science of Low Carb Performance' recommended for athletic ppl doing keto.

Buy this:

http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716

Summary: keto is great for distance running, once keto-adapted (after a month or so) you don't need the gels at all since you have a large reservoir of body fat to burn for energy.

I'm testing blood ketones with a meter, so the levels are more precise than the ketostix. I'm trying to stay in nutritional ketosis as defined by the chart in this book.
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716/ref=sr_1_1?ie=UTF8&qid=1344184106&sr=8-1&keywords=the+art+%26+science+of+low+carbohydrate+performance

The best book on Low Carb performance is "The Art and Science of Low Carbohydrate Performance" by Jeff Volek, Stephen Phinney. They did lots of research in the area. The kindle book is $6.

http://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/

My expertise is that it took some time for my body to adapt, but once it did I am able to run 15 miles with just a water bottle...no gels or gatorade. It is a cool feeling to have tons of energy.

Well, until you become keto adapted your exercise ability will be somewhat hindered as your body adjusts from burning sugars to burning fat. It takes anywhere from 6 to 12 weeks to become fully keto adapted. If you cheat it just hinders that time. :( Are you following your macros and drinking enough water? Also, have you tried cutting out dairy for a few weeks to see if that helps? For some people dairy results in slower weight loss.

It seems from what people post on /r/xxketo the scale may not move for you but your body composition changes. There have been many people who posted what visually looks like a lot of weight loss, but it has only been 5 lbs on the scale (they have the body type that carries weight in the belly).


High protein becomes sugar because unless you use it, your body can't store it as anything but fat which sounds like it is the opposite of what you want. High good fats trigger your body to switch over to burning fat.

I think you might want to read the book "The Art and Science of Low Carbohydrate Performance". I'd love to tell you about it but I haven't begun to read it yet!

I recommend The Art & Science of Low Carbohydrate Living and The Art & Science of Low Carbohydrate Performance, if you're interested in the sciency and technical side of things. Both are written by Drs. Jeff Volek and Stephen Phinney.

Read... and get to read...
http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708
http://www.amazon.com/dp/0983490716

Amazing books, that explain everything with studies and common sense, telling you what is needed for vitamins, mineral and nutrients in the diet, also explain how "studies" work and how people are paid to come to "certain" conclusions.

Remember though, its not high protein, thats a common misconception (and bad one). Its HIGH FAT, moderate protein and low carb.

Another reason why I find it hard to understand why runners are so reluctant to go low carb. Being fat adapted is such an advantage. Having access to the fat on your body instead of just the glycogen just seems like a no brainer.

No more wall and a reduced respiratory quotient. It's like a tanker truck running out of gas when there's a tank of tens of thousands of gallons that's not connected to the fuel system.

http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716

If you go to /r/ketoscience, or ketogains, they have a lot of helpful stuff about exercise and keto :)

Basically, it takes a month to six weeks to become fully keto-adapted. During that time, any exercise you do will take a hit. After that time, your stamina and intensity will go right back up again.

There's also a really good book - I think its The Art and Science of Low Carbohydrate Exercise, which you may find useful....
Got it - The Art and Science of Low Carbohydrate Performance

I just think its really funny hearing keto athletes fuelling for triathalons with smoothies made of coconut cream and avocados :) :)

> Probabilmente ti farà paura, ma io cerco di mangiare 1g di proteine per kg di peso corporeo

Anche io mangio circa quello però sto cercando di mettere qualche muscolo extra. In futuro ho intenzione di mangiare leggermente meno proteine. Poi in vecchiaia ho letto che ci vuole qualche proteina extra.

> e il resto delle calorie in grassi sani (olio di oliva, di cocco, noci, avocado, etc), limitando i carboidrati al massimo

Io mangio esattamente il contrario, carboidrati sani (cereali e legumi interi), limitando i grassi a quelli che ci sono nei semini. Ho anche comprato i flax seed (che ritengo dovrei mangiare tutti i giorni) ma non ho mai tempo di macinarli e sono in attesa di un frullatore nuovo per risolvere questo problema. Ogni tanto mi sono comprato le olive e me le sono mangiate con gusto anche se ho il sospetto che forse abbiano troppi grassi saturi. Ogni tanto mi mangio anche le noci che ho letto da qualche parte fanno bene. Devo comprare spaccanoci nuovo.

Ho indagato un pò su questo topic dei grassi vs carb e ti passo due link che ho trovato interessanti:

https://nutritionfacts.org/video/does-coconut-oil-clog-arteries/

https://nutritionfacts.org/video/plant-based-atkins-diet/

L'autore è un vegano però come vedi è abbastanza onesto da riportare anche quei (pochi) studi che riportano risultati positivi sulle diete low carb. Sono andato anche a vedermi "fatty acid metabolism" su wikipedia però è tutto men che semplici specialmente se non sei un chimico!

Un altro interessante è questo che spiega come mai le piante non hanno molti grassi:

https://biology.stackexchange.com/questions/55632/why-do-plants-store-energy-as-carbohydrates-and-not-as-fats

Quindi, ad oggi, la mia opinione è questa:

Le diete low carb high protein non funzionano, non c'è niente da fare. Il motivo per cui non funzionano è ovvio. Il corpo deve eliminare prodotti di scarto. Però comunque le proteine vegetali sembrano meglio di quelle animali.

Le diete high fat (più di 30% di fat), low carb (meno di 40% di carb) e con una dose non eccessiva di proteine (diciamo 1 grammo per kilo di peso) possono anche funzionare, pur non essendo affatto naturali, a patto che le sorgenti di grassi e di proteine siano vegetali. Probabilmente è nettamente meglio un frutto intero come l'avocado oppure l'oliva invece che olio di un tipo o di un altro. L'oliva secondo me è salutare. Anche le noci andrebbero mangiate, concordo su questo.

Quindi, l'immagine di insieme è questa, che l'uomo è effettivamente un animale al 90+% erbivoro, come dicono i vegano moderati (tipo Greger), e inoltre non ha bisogno di molte proteine (come dicono tutti i nutrizionisti competenti), però il suo meccanismo per utilizzare i "fatty acids" come fonte di energia non è affatto difettoso come si riteneva in passato. In passato si riteneva che i saturated fat fossero maligni semplicemente perché i saturated fat sono associati ai prodotti animali. In effetti ho letto da qualche parte che l'uomo è uno dei pochi animali che può far andare il cervello quasi interamente con i fatty acids. Quindi, riassumendo, probabilmente l'uomo è ragionevolmente efficiente nel bruciare i grassi perchè questo meccanismo comunque era troppo importante e necessario per fare migrazioni oppure per sopravviere alle carestie.

La dieta che stai facendo tu secondo me si può definire una carestia/migrazione simulata. E' solo simulata perché ovviamente aggiungi per via orale sempre nuovi grassi e nuove proteine ogni giorno!

Ritengo anche che forse una dieta come la tua può avere un utilizzo per prepararsi ad un qualche tipo di maratona dove non è consentito assumere cibo (carb) durante il tragitto. Un altro possibile utilizzo sensato potrebbe essere quello di gestire alcune malattie (alcuni cancri, alcuni tipi di diabete, epilessia).

Di certo non è una dieta che consiglierei ad una persona sana. Come mai una persona sana dovrebbe fare una dieta cosi estrema e restrittiva? Solo perchè va di moda, come fosse un taglio di capelli oppure un vestito?!

> Non sono sicuro di capire cosa intendi. Una volta che la "polvere" è miscelata con acqua e olii diventa altro, una matrice complessa, con alcuni componenti in soluzione altri in sospensione, le fibre solubili formano gel etc... Non molto diverso dal cibo normale dopo che è stato masticato e ingoiato.

Credo che nello stomaco arrivino comunque pezzettini di roba, non liquidi. Però non sono esperto. Intuitivamente non mi fido dei liquidi. Ho letto da qualche parte che gli oli liquidi vanno abbastanza direttamente nel sangue.

Hai provato a farti le analisi del sangue e osservare il colesterolo e tutto il resto? Come spiega il primo link, c'è molta variabilità tra gli individui. Dovresti verificare se sei una persona adatta alle diete high fat, oppure no.

----------------------------------------------------

Primo P.S:

> Per questo motivo non sono contento della maggioranza di soylent in commercio: troppi carboidrati, poche proteine, troppi compromessi per accontentare tutti, come accenni anche tu.

Su questo siamo daccordo. Hanno scelto una via di compromesso. Tra i big, Huel sembra quello più vicino ai low carb, però è "Paleo"/"Zone" (high protein) invece che nettamente "High fat". Comunque come spiegano anche sul loro sito puoi aggiustarlo verso quello che vuoi abbastanza facilmente:

https://huel.com/blogs/news/low-carb-huel-two-hacks

Loro usano coconut oil, io ti consiglierei olio di oliva oppure anche olive intere.

----------------------------------------------------

Secondo P.S:

Se mi consenti, ti do due consigli:

1. Mangia i grassi nei frutti interi (avocado intero, oliva intera, noce intera, cocco intero) per quanto possibile. Ovviamente la frutta fresca è più scomoda da conservare, mi rendo benissimo conto di questo problema. I semi di lino pure sono consigliatissimi però pare che vadano macinati.
   
   
2. Mangia pure qualche carb, non è che siano tossici, sono una fonte completamente naturale di energia. Guarda, le molecole di grassi (i triglicelidi) sono composti da una molecola di glucosio (carb) e tre di fatty acids. Quindi qualche carb di fatto lo mangi comunque, anche se credi di mangiare zero carb.
   
   Tieni anche presente che alcune cellule (cervello, globuli rossi) hanno bisogno del glucosio per campare. In ogni caso, per tua fortuna, non c'è rischio di morire immediatamente a causa della mancanza di carb perché le proteine possono essere convertite in glucosio se c'è bisogno, e gli animali carnivori principalmente funzionano attraverso questo meccanismo. Se trovi un animale che utilizza principalmente i grassi, fammelo sapere.
   
   La conversione da proteine a glucosio crea un sacco di prodotti di scarto e quindi è sconsigliabilissima. Per questo ti dico le diete high protein sono del tutto insensate. La produzioni di grassi dai carb pure crea dei prodotti di scarto e quindi è sconsigliata pure questa. Quindi anche i vegani che non sono a dieta dovrebbero mangiare abbastanza grassi. Quelli che sono a dieta possono provare a compare con i grassi che hanno in corpo.
   
   La ketosis pure è sconsigliatissima. Ti consiglio davvero di mangiare qualche carb per essere sicuro di non andare in ketosis e per essere sicuro che il tuo corpo non bruci proteine per ottenere carb. E comunque, la frutta e verdura la devi mangiare comunque per i micronutrienti e pitochemicals, quindi rassegnati! ;)
   
   ----------------------------------------------------
   
   Terzo P.S:
   
   Ti consiglio anche di verificare se sei "insulin resistant" oppure no. Credo sia sufficiente fare un pasto con abbastanza carb (che so, 40% carb, 40% fat e 20% proteine) e poi misurarti il glucosio nel sangue. Da quello che ho capito, già hai tutti gli strumenti necessari per fare questo? Sei diabetico?
   
   ----------------------------------------------------
   
   Quarto P.S:
   
   Conosci qualche autore low-carb che mi puoi consigliare? Per adesso tutti i libri che trovo su amazon.com sembrano scritti da dei crank. Non voglio offendere nessuno però oggettivamente è cosi. Tutti consigliano high protein, prodotti animali e ketosis. Ti faccio alcuni esempi di libri che sembrano seri ma secondo me non lo sono affatto. Basta vedere con Amazon qualche pagina a caso per rendersi conto. Nella sostanza tutti sostengono che l'uomo è un animale carnivoro ma tutta la scienza nutrizionale dice esattamente il contrario.
   
   Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat Hardcover – December 11, 2012
   by Paul Jaminet Ph.D. (Author), Shou-Ching Jaminet Ph.D. (Author), Mark Sisson (Introduction)
   
   https://www.amazon.com/Perfect-Health-Diet/dp/B007USA6MM/
   
   Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy Hardcover – May 16, 2017
   by Dr. Joseph Mercola (Author)
   
   https://www.amazon.com/Fat-Fuel-Revolutionary-Combat-Increase/dp/1401953778/
   
   The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable Paperback – May 19, 2011
   by Stephen D. Phinney (Author), Jeff S. Volek (Author)
   
   https://www.amazon.com/dp/0983490708/_encoding=UTF8?coliid=I1CH3F17VHBPNZ
   
   The Art and Science of Low Carbohydrate Performance Paperback – April 1, 2012
   by Jeff S. Volek (Author), Stephen D. Phinney (Author)
   
   https://www.amazon.com/dp/0983490716/_encoding=UTF8?coliid=I3B55O32RBIIDW
   
   The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat Paperback – December 7, 2010
   by Loren Cordain (Author)
   
   https://www.amazon.com/Paleo-Diet-Weight-Healthy-Designed/dp/0470913029/

I don't have the answer, but I'd look to this for answers:

https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=sr_1_2?keywords=Volek&qid=1559054382&s=gateway&sr=8-2

in case the link is not visible, its Dr Jeff Volek's book "The Art and Science of Low Carbohydrate Performance"

Bom, nas teorias que escutei eles falam que não era pra atrapalhar o e desempenho nos exercícios. Não li esse livro que vou recomendar, mas ele é bastante aclamado pela comunidade low carb: https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716

Mas lógico, se você tentou e não se sentiu confortável faça o que é melhor pra você. E no mais, obrigado pelas dicas e recomendações.

E uma dúvida, como fica seu cardápio ao longo do dia?

Check out "The Art and Science of Low Carbohydrate Performance" by Phinney and Volek.

http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716

Would solid literature be this? The Art and Science of Low Carbohydrate Performance

Hey dude check out this book. I think it will have the answers you want.

The Art and Science of Low Carbohydrate Performance https://www.amazon.com/dp/0983490716/ref=cm_sw_r_cp_api_fJiKBb0C8H7Q7

The authors have done a lot of Keto research.

If you're cramping it might be an electrolyte issue. Try magnesium citrate and try to use lo-salt instead of the regular salt (contains potassium). You might also want to check one of the famous books on the topic https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716

> The studies show that Keto may be helpful for people who have type 2 diabetes. But that doesnt mean that there wont be negative effects one someone who is healthy and is eating a healthy diet with carbohydrate

This isn't the only set of studies by these researchers, just their current project related to T2D. They have done ketogenic studies on athletes:

https://www.ncbi.nlm.nih.gov/pubmed/6865776

https://www.sciencedaily.com/releases/2015/11/151117091234.htm

https://www.metabolismjournal.com/article/S0026-0495(15)00334-0/abstract

They also have books on ketogenic science, performance, and weight loss:

https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708/ref=sr_1_2?keywords=volek&qid=1562080473&s=gateway&sr=8-2

https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=sr_1_3?keywords=volek&qid=1562080500&s=gateway&sr=8-3

https://www.amazon.com/New-Atkins-You-Ultimate-Shedding-ebook/dp/B0038NN3B4/ref=sr_1_5?keywords=volek&qid=1562080391&s=gateway&sr=8-5

It's great for that. 13kgs in 3 months for me. /r/keto for that. https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716 and /r/ketogains for sport. Mostly bodybuilders there though.

Yeah, sorry. Was being lazy on mobile. Here it is.

That's not true. I can recommend the book "The Art and Science of Low Carbohydrate Performance" which discusses this myth.

In short, after a few weeks of adaptation, there is no performance drop for endurance cyclists on a ketogenic diet if you take care of your potassium and salt intake.

Edit: below I have posted a few links to relevant studies