Your in ketosis after 3 days. When you're appetite reallly goes away and cravings disappear your totally in. That's what you want your stomach feels full. Don't waste $ on keto strips. If you get the shakes n sweats , it's a low b.s responce and your body hasn't adapted to it's new levels yet. Go easy once you get below 49 carbs a day And lowwer them more . Get fiber. Use chronometer yo count net n fiber. Relax and don't stress,drink actual water no artificial sweeteners or drinking .. The next and final level of ketosis is the longer your in it the more organically your body will revert back to it even after you have some birthday cake at a party ect. Keep up your potassium with options like tuna and no salt products.
Great interview - I was especially interested in hearing the discussion of the introduction of a carb dose during higher intensity phases of endurance events and the targeting of this dose to VO2 max levels. I have been looking for guidance on this issue - can you point me to any research or other scholarly articles/books on the topic? Thanks
Glad you enjoyed it - watch out progress this month - June 2018 as we race across America you can see #30DaysAcrossAmerica facebook.com/PJSweeneyAdventures/
Really good video I'm 6 days no carbs expect greens from salads and vegetable and I think I've made the switch two days ago. I done a lot of my training fasted so I think that helped. On Sunday past I did my long run fasted and that was the start for me so I think that helped me switch faster as I felt like shit Monday Tuesday Wednesday but woke up Thursday early feeling a bit strange and alert and I've stayed that way since. I'm a bricklayer by trade so the first few days were very rough but well worth it now. Thanks for the vid
I also switched surprisingly fast, but I'm also one of those who just wakes up, grabs a black coffee and is out the door, so I'm used to fasted runs, even long-ish runs (half marathons at most, marathons I'll usually eat something small, just because people sound so appalled when they hear you don't eat before a run) Hoping to try my first fat-adapted marathon in 12 weeks
@@ThNationalist I didn't. I ended up having to substitute my ultra marathon entry because I wasn't training much during the last half of the year. Work stress had me to the point I was ready to quit and the pressure of training for an ultra was having the opposite of a calming effect. That being said, I did carry on running, just not huge distances, and after a very difficult first month, something clicked and my running became easy again. Now it doesn't bother me to run a mid distance race (other than just being unfit), but energy wise I won't take anything but water on runs up to 21km, and I don't bonk, I don't feel lethargic. Basically just run through it like normal. Still need to test on long distance, as well as a properly fast half marathon - I'm really just jogging here. Also, I feel like my heart rate doesn't run as low as it used to Definitely a work in progress, but also I lost about 6kg since December last year so that helps
I am going to do Ironman Florida in November. My ultimate goal is to qualify for Hawaii. So I am aiming to get stronger and faster this year while following a keto diet. I have been doing keto for two years now and did a 6 day 250 km event earlier this year with minimum carbs and felt great. Mind you I wasnt all that fast as you can see if you check out my Facebook page. (the road to 250) so at 60, this is going to be an experiment of n=1. I will talk about my progress for now at my Facebook page Sonja’s new year goals and I
Electrolytes are really important and the body require some carbs to process through the kidneys if you are exercising hard over hours especially. Important to not ignore carbs completely.
I'd point out that most people on keto or ketoish diets don't test their ketone levels. You'll probably know you're in ketosis because you'll feel different. Your energy levels will be more steady without bonking during exercise. But your mood might improve as well. And you might notice your cravings and constant hunger diminish.
Patrick, can you expand on the small amounts of carbs you use when higher efforts (climbs) are coming up in a ride. What you ingest, how much, timing, looking for some guidelines for doing some self experiment. Thanks for the vid!!
Steve - if a race is like La Ruta, or Cape Epic where it's 6-10 hours on the bike but there are steep climbs for short max efforts I'll take some complex carbs AFTER those efforts. My favorite thing to eat is boiled potatoes with olive oil and sea salt. It's not just because I'm Irish either! They are cheap, easy to find, and have a complex structure that provides short term fuel without causing a glucose spike or heavy insulin response. The reason is because fo the resistant starch in the potato. I hope this helps! PS - a big help for me was taking slow release magnesium as well, that got rid of any cramping issues I had.
@@patricksweeney-fearguru8876 So do you find that these potatoes and oil kick you out of ketosis or do they simply take you down a bit from say 1.5 mmol to something like 0.8? I've been eating a ketogenic diet for 22 weeks now and feel great, but my weight loss has plateaud at 205 lbs (healthy lean weight for me is 175-180 lbs.) and I feel totally empty on my hard group road rides or MTB rides when my effort demans go above 150 bmp heart rate. I simply don't have any gas to keep up during really hard climbs/efforts. Also, are you combining your diet with time restricted eating and/or intermittent fasting?
So I’ve been experimenting with fat adapted for years. My question is if u become highly fat adapted. Can u ruin ur results by eating carbs? Maybe if u load up on carbs a week before a long event?
If you mean how did I measure I had a sports physiologist (same one all the time with the same calipers) do the measuring. Not the most accurate but with the same technician and can be very consistent.
The advantage to fat-adaptation is not only that you can easily get into and stay in ketosis but that you also become insulin sensitive. what this means is that, when you do consume carbs, you'll use glucose more efficiently than those on high-carb diets. So, you will use ketones and glucose with more access to caloric energy.
That depends on your functional threshold. I'm not a running coach but I would search anearobic threshold test and figure it out based on a 20 minute test.
This is so interesting! Like most runners, I find myself hitting the wall around 30 - 34km depending on my conditioning and just accepted this as part of life. Then someone mentioned fat adapted running and my first thought was "wait, that means I don't have to take so many gels and sugars!" They really don't sit well with me late-race, so if I can avoid the stomach discomfort, that would already be a victory. And if it helps with the wall, well bonus. Has anyone here experienced improvements in your stomach issues on a long run? I've been off the carbs for just over a week now, and my running took a big knock, but I feel like I've mostly bounced back. It's way too soon to be at 100% yet, but i'm running alright. So, Two Oceans 56km is over Easter and I'm gonna give it a shot. Thanks so much for the video!
When I did one of my best Leadville 100 MTB races (sub-9) I only ate cooked potatoes in olive oil and salt three times during the race. This completely left the work for my stomach - digestion - out of the mix. I feel like I probably could have done it without the food, but like drinking when I'm thirsty I always listen to my body.
@@patricksweeney-fearguru8876 that's fantastic. I'll really give it a try. They actually do have boiled mini potatoes just before Chapman's Peak so that would be perfect.
@@PoetWithPace Yup, I was drinking coconut water and water mixed with Osmo for hydration but only food was three sandwich bags of potatoes in oil and salt.
Hey, so i am wanting to go keto to lose weight and gain muscle, i will be joining the Air force as A Tacp and it will be intense running, swimming, and long times without food is this possible?
Absolutely. While I can't talk about the study in detail I was tangentially involved with a study with SOCOM teams performing at altitude. One group in nutritional ketosis and another not. The results are impressive. You should start by doing all your workouts in a fasted state - get up in the morning ideally 12 hours since your last meal and do your first workout of at least 60-90 minutes. The Sherpas I had to hire to ride my bike to Everest Base Camp started calling me "Manimal" after the first day because they got a. two hour head start, I'd pass them halfway to our designated meet up spot, and wouldn't stop for lunch. 8-9 hours every day with just water. For my DNA profile it works extremely well. I hope it does for yours too! Let me know how it goas on Insta @TheFearGuru
I've been on a low carb (not quite keto) diet for the first time this week. I was really really hungry for the first couple of days and my runs were a bit slower but not dreadful for the first few days. However, on the Saturday (day 6) I went out for my 4th run of the week and I hit the wall after only 5 miles. By the time I finished the 7 miles (less than I planned) I thought I was going to pass out.....so I just had to get a sugary drink into me quickly. I'll stick with it but maybe I'll have a little bit of carb an hour before heading out.
Thanks for sharing. I think i may of accidentally become more fat adapted. What you recommend for nutrition and pace during a marathon without bonking?
The pacing depends on your training and fat adaptation;, as you become more fat adapted your anaerobic threshold and ability to burn fat both increase so your pre-bonking pace go up. You should test yourself two weeks before your race. Ideally a VO2 max test but if not a threshold test of 20 minutes on a track will give you a baseline to correlate heart rate and pace. Warm up, run 20 minutes as fast as possible using a heart monitor - your heart rate the last 10 minutes is your threshold. Your marathon pace should be about 80% of that pace.
thank you so much for getting back to me Patrick. So running at that pace i won't need to take on any nutrition apart from maybe water if hot? At Chicago Marathon i ran whole race with zero water and just couple of gels, but then it was a cool drizzly day.
No - max VO2 is the amount of oxygen your body can use to fuel the muscles. Max heart rate is just that - how high your hear rate can go. The higher the VO2 max, the better endurance (normally)
Around 4:05: athletes can get to around 75 - 80% of VO2 max when they're fat adapted... Does this mean that if you're fully fat adapted and not adding in carbs for intense periods of effort, you're not going to be able to push beyond 75 - 80% of VO2 max? I'm a 10k runner and wondering how suitable being fat adapted is for this goal? Interval training and race pace is above 75 - 80% of VO2 max, so would running on ketones work?
Gavin - what he is saying is that your anaerobic threshold (the level at which you start producing more lactic acid than you can expel) is raised considerably when you are fat adapted. For any events under an hour, even going to 80-90% max will not require supplemental carbohydrate. I've found anything over an hour an a half pushing very hard you want a refueling strategy. I use cold potatoes in olive oil and salt when ever I take food. For a 10K you'll benefit from not having to worry about taking in foods, or chainging your diet, and your training will be stronger because recovery time is shortened. I hope this heklps!
Patrick Sweeney - Fear Guru Hi Patrick, yes, that helps a lot - and also very interesting. As I'm sure you know, as a runner I want my lactate threshold to be as high as possible ;)
In my mind there’s no need to become fat adapted if your goal is speed. The Ethiopians and Kenyans proves that in everything from the 100m sprint to the marathon at 2:13:00 speed is fueled by carbs, corn, rice, bananas. Maybe if your goal is to run nonstop at a slow pace sure it makes sense but...
I think you have the wrong impression about Keto, nothing wrong with taking gels while training hard. 10K doesn't need much refueling during like a marathon. My opinion would be that V02 max doesn't have much to do with diet anyways.
John Nye my go-to race meal is porosités in chunks covered in olive oil and salt. Cold spuds have a very low glycemic index and the oil and salt ate great additions. I also occasionally down a caffeine infused gel for the kick, especially before a harder portion of the race - like the 8 mile Columbine climb at Leadville.
@@patricksweeney-fearguru8876 thanks alot. Does the gel have sugar or just caffeine. I'm strict keto for over a year now dont want the sugar . Thanks again
Perfect example of one-size does not fit all. I now suggest people have their DNA and Gut Biome tested before they commit to keto. We metabolize fat and carbohydrates differently depends entirely on your genetic makeup and gut bacteria. That's why people from Japan overwhelmingly have the ability to digest rice much better than people of central European decent, like most Americans.
@@patricksweeney-fearguru8876 Thanks for the reply. I have only been doing it to be fair for 2weeks. A naturopath reccomened I go on it for awhile to change my stomach bacteria, as I have really bad bloating and acid reflux. I have lost a lot of weight however. I have a 160km bike race in 3 weeks and I'm in a dilemma on what to do. Could I start to incorporate fruit back into my diet untill race Is done?
@@TheAcdcnz Not if you want to go keto, you can't have fruit, except really low glycemic index fruit. If you are doing it with normal eating it takes several weeks. There is a faster way (pun intended) watch this video: www.pjsweeney.com/adventure-hub/fast-way-to-fat-burning and you can fast to get into ketosis. You'll notice a difference if you can get used to the fat-burning state now. With just three weeks your training should be focused on speed work, because you won't be able to effect your endurance that much but the diet could help qute a bit.
