And now back with more listener question goodness, it’s Episode 429, Q&A #22!
If you want to see the movie for this podcast, be sure to check out our YouTube station .
1. In & Out of Ketosis. . .Harmful? [2:10]
I have been on and off a keto diet for the past five years or so and when in Ketosis feel fantastic. I train muay thai and on days that I train I tend to up my carbohydrate intake since I just feel better throughout training, similar to you with jiu jitsu. On Sundays however I do tend to go off the rails a bit and find myself on Monday down around the 0.2 mmol/L level and then by Tuesday night/Wednesday back up any where between 1.0-2.4 mmol/L where I stay for the rest of the week. I have previously gone several months at a time on a 30-50g carbohydrate every day diet on multiple occasions, haven’t done so the past year and half or so. I have been hearing a lot lately that this fast fluctuation between low carb to moderate/high carb intake can be very bad for you.
2. Eating Below My BMR [10:48]
Over the last 7 months, I have had great success after the Keto Masterclass. So far as weight-loss goes, I have lost about 42 lbs, and lowered my BF% from about 28% to about 19%. For the first 12 weeks, I ate at a 20% shortage, without a break. I weighed and measured all my food. I made sure I had my electrolytes dialed in, eating a great deal of magnesium and potassium rich foods, supplementing Na+ and Mg+ also. During that time, I had been lifting 4x per week as well as a couple (15-20 minutes ) interval workouts Weekly. Apart from that, I was doing some light walking and playing with my children.
Towards the end of the initial run, I started to get kind of bitchy (I am a 45-year old male), and never really experienced the stable energy, or deep, solid sleep that a good deal of people mention – two things I was really hoping for.
Lately, I have been alternating 4-week cuts, followed with 2-week”complete diet breaks” (a’la Lyle McDonald) at maintenance. During those, carb sources have been clean, paleo foods. Coming off of each of them, I feel better and maintained a steady weight throughout. I was normally back in ketosis 48-72 hours after switching my fat and carb macros back up, and the two times (so far) it has restarted weight loss. Still not terrific sleep, but I attribute that to having young kids (2 & 6).
After a recent DEXA scan, I was recalculating my macros with the Ketogains calculator (I’m 162# and 19% BF), and it dawned on me that the deficit it had been advocating (-15%) was set me BELOW my Basal Metabolic Rate by about 105 calories, Every Day. For reference, I used the”sedentary” action level and do not add back in workout calories.
So, to my question(s)…
Understanding that the calculator is based off the Katch-McCardle formula, basically giving a statistical standard, but BMR is the calories we need to maintain vital physiological functions, what are your thoughts on recommended deficits putting one under their BMR and what would be the longer-term consequences of prolonged diets doing so? Exercise calories (protein & fat) on training times, while still being under TDEE?
It appears to me that BMR should be an absolute floor in regards to caloric intake – I am wondering if the aggressive deficits created some diet fatigue and hormonal disturbance for me.
Really like the podcast and anything the Wolf Pack puts out. Thanks for everything!
Long time follower and really appreciate the work you are doing. I wish I had known about Keto and Paleo when I was younger; I feel my athletic performance could have propelled me to another level. In any event, I’m happy to have it in my life now as it keeps me thin and healthy. Your Keto Masterclass has been instrumental in guiding me through my Keto/Paleo journey. Thank you!
I have been really interested in the low carb diet for 10+ years now and it began with Gary Taubes. Gary Taubes is known for saying that calories do not count and in my anecdotal experience, they do not. I must stress that because it works for me, I’m completely happy with the results. However, when attempting to talk intelligently about Keto and low carb, I am attempting to bridge a gap from Gary to Chris Kresser’s podcast with Joe Rogan last week. On Joe Rogan Chris stated that you *should * run a caloric deficit to lose weight. Now I am really confused!
I’m an engineer and I have taken several thermodynamics courses, so from an energy balance equation I understand the human body cannot defy thermodynamic principles. But obviously our metabolism is much more complicated than an energy in- energy out black box. Furthermore, energy in-energy out doesn’t feel right for a number of reasons such as, for instance, energy expended drinking cold water isn’t in this equation (that’s your own body warming the cold water up)energy that’s never consumed but rather part of a”defecation event”, etc.. I have eaten what I perceived to be a major energy surplus on a ketogenic diet and have lost weight. My caveat there is I was not weighing foods, so I can’t really know.
My apologies if you have already answered this question, but I could not find it on your blog or searching your site. I’m hoping you can point me to a research, a white paper, a text or any reliable information that will answer the question of who is right- Gary Taubes or Chris Kresser.
Thanks Robb, you’re a legend.
Hi kids and kitties and Squatchys!
Sooooo, it has been a little while since I have been devouring each and each and every podcast episode and I apologize. My own business focus has put me into the writing podcast genre lately (but I see Tim Grahl on your interviewee list!?) . 🙂
My question: have you guys laid out a protocol for intense nutrient buildup for before and after a scheduled operation? This would be for somebody who is not really paleo: still eats gluten and mostly just prevents sugar and junky foods. bandwagon, sadly.
But if they have a willingness to make some changes to ensure they are in a better place to prepare to recover from their surgery (jaw replacement, if it matters), what could you’prescribe’ to them? I am family, so if this guidance comes from an external authority that could make the crucial difference in their enthusiasm.
P.S. Love to all you guys. You’re doing the’chop the wood, take the water’ and have been for SO LONG I bow in respect. Hope to see you again soon at a rando paleo conference.
Andrea in Burbank
5. CrossFit vs 5 by 5 (ketogains) [38:12]
Robb and Nikki thanks to everything you do. You, your podcasts and books have changed my life. I’ve done two days a week of CrossFit for just over 2 decades and regardless of the amount of rest I get I still end up with knee, shoulder, wrist and knee injuries and pain. I have recently decided to pause my CrossFit subscription and have replaced it with the three days a week 5 by 5 routine recommended by the ketogains guys. I did your keto masterclass and I am at 7.5% body fat and try to keep my macros on point with the ketogains recommendations. What do you think about just doing the 5×5 home work out alone? I do like the group element of the CrossFit course but at my age (52) I can’t seem to go for long without injury or constant pain. I feel like the 5×5 program at home is much more manageable as I can control the velocity/intensity without so much psychological effort. What are your thoughts regarding this route?