Quote:
Originally Posted by SylvieG
Thank you MuayThaiGoddess for your fast answer!
As for your questions, here are the answers!
1) Will stop to buy some tonight! Was not sure if I should do so as they don't seem accurate for everyone but it is worth the try I guess!
2 & 3) Was working out (as of yesterday) 3-4 times a week on a circuit training involving 15 min. of intense cardio workout (HR around 170) and 3 series of muscular work: pull-ups or weight lifting for upper body, musculation with machines for thighs (front & back) and abdominal (sit-ups) or back reinforcements. (All in my lunch break!!)
Also have been experiencing (how did torchlaker put it??) no movements down there (!!) and thought it might be a factor in the plateau situation...
Suggestions welcome once again!
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SylvieG
I was somewhat afraid you were going to say that. Okay well let me explain why I asked you those questions and why I'm a little dismayed with your anwsers.
1. Ketostix are still a good indication if you are in ketosis or not- sometimes if you chug copious amounts of water(all at once- like 40- 60 oz in 10-20 minutes) it can dilute the ketones- and not have an accurate reading or if you are dehydrated- your body cannot flush the ketones out of your liver- hence not giving an accurate reading- but ,
in general, its a good indication of whether youre in ketosis or not and also- a good way to tell if you are continually doing something to throw you out of ketosis. I like to use it for my own cause and effect studies!
But if you're not very familiar with your body and urine etc and just KNOW when you're in ketosis- they are a good resource, so personally I would invest in some.
2. How much you workout is not, per say, as crucial a question as how VIGOROUSLY do you work out. I kind of winced when you said that you do
intensecardio and kinda when "ugh" when you said your heart rate was around 170, because I felt bad for you because I know that is effecting your weight loss efforts on this diet. You're probably thinking "how in the world is that possible? I'm working hard and burning calories.. and carbs... wouldn't that put me futher into ketosis?" Well... sigh... let me explain. Okay- this is the personal trainer coming out in me- I totally advocate working out and I think it is fantastic, and I think cardio and resistance training is the fountain of youth long term,
but my primary question is WHAT IS YOUR GOAL? Is it to continue to still lose a few pounds every week? You seemed very dismayed (almost to the point of quitting) that you have not lost those stubborn 2 pounds that seem to be holding on to you like they forsee a nuclear blast and a ten year famine. I know this is very frustrating. Oh I know all too well.
Okay, so getting back to the point (I'm famous for going off on tangents
), when your body is in ketosis your body switches from a carbohydrate source fuel (glycolgen) to fat as your primary fuel source (free fatty acids). With this cross over there is a very delicate chemical balance that holds you in ketosis and any number of this can throw you out of it- NOT just what you eat. I know that intense exercise is not reccomended for the standard ketogenic diet because, while it does deplete your liver of glycolgen (which would be the fastest way to induce ketosis), it decreases the blood flow to your liver decreasing your ketone production and stopping or severly reducing the release of Free Fatty Acids (your stored fat) into the blood stream and it also increases your blood glucose levels. Also with intense exercise, the lactic acid that is produced stops you from releasing your fat stores as well and stalls your ketosis temporarily. And depending on how much repair you need- depends on how long the lactic acid will stay in your muscles. So, it takes a day or two to re-establish ketosis and I would think you are going for another round of exercise putting yourself into a vicious cycle. One resource that supplies this information is "The Ketogenic Diet" by Lyle Mc Donald, I believe one page that outlines it is 223, but don't quote me on that.
So a better way to go is low intensity exercise- and to stay in the middle of your target heart range which I can assure you, unless you are in your 20's and are a top notch athlete in incredible physical condition, is not it. I could calculate your exact personalized target heart rate, but i would need to know your age and resting heart rate (how many times your heart beats right when you wake up). Or you can go by some average guidelines that are determined by the average woman relating to age. If I had to guess, I would say stay around 140, but like I said I don't know how old you are and what physical condition you are in. Generally, you want to maintain a certain level of homeostasis, so if you are not in great physical shape- now is not the time to start pushing yourself- not if you want to stay on this diet and on this protocol.
However, if you DO want to incorporate more cardio and not give up the diet there is something called the cyclical ketogenic diet- which incorporates carbs before the workout and actually helps you to stay in ketosis- but I would think you would be doing more than 15 minutes of cardio. its all about the route you want to take.
But this doesn't mean you have to forgo exercise all together! I would focus on things that train your core and keep your heart rate down- like yoga is a GREAT way to tone and shape your body- its great for you- especially post workout. And you can just bring that heart rate down during cardio, you want it to stay under the lactate threshold- it shouldn't be a problem if you stay in your target heart range. Resistance bands are good (but use the light ones) and of course sit-ups and using a stability ball is always encouraged but you don't want to challenge your muscles too much because of that dange LACTIC ACID, which will stop the release of your fat stores into your blood.
Also if you are not into ketosis, there are ways to kick start your ketosis/ fat burning and give you a little boost to get going so youre not stuck in a plateau (but first we need to see if you're in ketosis or not!)
So Sylvie, you see- life isn't out to get you, there are so many positive things you can do, and options available to get you moving in the right direction- SO DON'T GIVE UP!
Sometimes we just have to step back and evaluate all the variables and make sure there isn't something more we can do, or something that is (unbeknownst to us) sabotaging our best efforts!!! So keep going strong- Victory lies ahead- sometimes we just have to work through the little bumps that come along the way
trust me I have to problem solve all the time with myself on this diet because something is a-miss with me- and my coach nor my (brilliant) doctor couldn't put their finger on it. It was actually due to all of my theories and research that we came up with something today (with my doctor) that could be throwing me in and out of ketosis all day long--- and do you know what it is... well you simply wouldn't believe it- but both of them were going to take me off of the diet and I wouldn't hear of it-- but It will be interesting to see how this next week goes since I suggested taking something out of my daily diet that my doctor had me on. (NO ITS NOTHING IP) I'll write it in my post later!! Sorry this was so long- I hope maybe something helped you and/or given you some good ideas to research. if you have more questions- or concerns write back!
**Goddess
I was afraid of that...
She's dropping me off 2 boxes of strawberry pudding on Thursday after they get delivered. I can't wait to try them!
