Ketogenic Diet

My fiance and I did it for like 30 days I think. I lost 10lbs in my first two weeks and all I was doing was eating differently. If I did it again I would maintain my work out routine and I have now doubt I would have got shredded. I'm also 27 years old and 175lbs (was 186 before keto)

 

You can order online, but they should be at your local grocery store. I picked my 4-pack up from Target. They are where protein bars and such are located. In my case, it was next to the vitamins.

4 bars for $8, so it works out to $2/bar. Seems a tad high, but if it serves as your breakfast, it doesn't sound that pricey.

I'll order a larger pack online now that I've tried them out. You can get down to around $1.66-1.75/bar.

 

We have them in Wawa in my area but sold individually they are pricey. I get them at Wegmans.

Wegmans had the boxes on sale for $16 & change a few weeks ago. I bought 4 boxes of them then.

They are just a great quick snack that requires zero prep & I can eat on the run.

 

Thanks for info guys.

 

Went right out and bought a couple. Not bad. I’ll will definitely work these in to the diet.

 

I picked up two more today to get me through the weekend (I leave the rest up here at the office). One is the waffle/syrup flavor and I forget what the other is.

Tomorrow I'm going for a 10 mile run. I have had some struggles with long running (noted earlier). Last week's 9 miler was a little discomforting with some serious dizziness/nausea/lack of energy. I'm going to go a little off keto tonight to get a few carbs, then eat a Quest bar for breakfast and hit the trail.

10 miles in, any carb overages ought to get balanced out for the day .

 

Solid plan.

I hit 200.8 yesterday which gave me a total weight loss of 24lbs since 9/4.

Celebrated with a full-on Philly Cheesesteak for dinner.

It was so good but I feel as stuffed as a thanksgiving turkey right now.

I will still stick to keto as I want to ultimately hit 195 but I wanted a little reward for my efforts.

 

What does your training schedule look like?
And how many miles per week are you running?

Long Distance running really does not require carbohydrate intake since you should be burning all fat as you run, provided of course you are running at a conversational pace.

8 miles is a bit soon to feel like you are running out of fuel so the issue may be more training related than food related.

Totally unsolicited advice I know so let me know if I’m sticking my foot in my mouth.

I was a long distance runner for several years. I’m a big Hasons Marathon Method training fan if you’ve ever heard of them.

 

Word of caution on the Quest bars.

The FDA does not consider glycerin as a food item that needs to calorically measured so the nutrition label may not accurately show true carb count.

Just an FYI some people don’t know that.

 

Advice is always welcome .

*Note that the below is my mileage schedule only. On non-running days, I'm doing some sort of cross-training, either strength or cardio related after the kids go to bed.*

The schedule is slowly creeping up in miles, but the week of the 8 mile run I did 3 on Monday, 4 on Wednesday, and 8 on Saturday. I was not on keto, finished the run, but was just a little slow towards the end. I attribute that to training for sure.

The next week was 3 on Monday, 5 on Wednesday, and 9 on Saturday. I was on keto for this one. On the 9 mile run, I had big issues after about mile 5. Zapped of any and all strength, had to walk the better part of the last 4 miles, and got really dizzy when I got home. I took in some fluids, then puked them all up a couple minutes later. Laid on the floor of the bedroom, then woke up 2 hours later. Dehydration was a factor, but I think diet was, too. Even my short/medium runs have lost some pace despite me losing weight and increasing weekly mileage. Go back a month and I was running 2, 3, and 4 miles, but all at a faster pace than I am managing for my 3 mile runs right now.

This past week, I did 3 on Monday, 5 on Wednesday, and 10 on Saturday. Friday evening, I had 5 little golden potatoes and some baby carrots as part of a beef stew. In the morning, I had a Quest bar, 3 eggs, and some bacon. I set off on my run about an hour and a half later. During the run, I had those little 100 calorie gel pouches (contains ~20g of carbs) and took two of them during the back half of my run. Miles 6-9 included intervals with 1 minute walks (mostly while I hydrated and took the gels). Mile 10 was my 4th fastest mile and my overall pace was just shy of the pace of my 5 mile run from 3 days earlier. Over 3 minutes per mile faster than that disastrous 9 mile run the week prior. I had a little bounce in my step still at the end.

Running isn't a part of my lifestyle, but I have done two half-marathons and one full-marathon in my recent past (over the last 7 years). I don't stick with running long-term, but I can commit to training. This is roughly the same regimen I had for those other events (the full-marathon one being an extended version of this). It is a parsed down version of Hal Higdon's Novice 2 where I essentially cut one of the short runs, but replace one of the rest days with some exercise/cross-training.

The Hanson one would get me in much better shape and set for a faster pace, but I simply do not have the capacity to consistently log 40-50+ miles per week. I do 3-5 miles twice during the week after work and barely spend any time at home with my kids on those days. It isn't that passionate a hobby for me to be that absent 4 weeknights a week. Maybe when they're a little more grown up .

 

Keto is definitely a easy way to drop the lbs. with that said. Dropping a whole macro is what causes this. Carbs are amazing for the body and are needed daily. Every one of my clients have had better results with keeping protein high and carbs high (when needed) than they did when they tried cutting out carbs or fat. Anyone looking to add on strength is not going to get that from Keto. For runners you need the carbs.

 

Are you maintaining the rule of only running at a coversational pace during your LSD (long slow distance runs)?
Your long runs for your weeks are over 50% of your weekly miles... not ideal and thats probably why you hate your life on those runs lol.
You beat yourself up doing that so I would make sure you are taking them easy. Focus is endurance not speed.


A lot of long distance runners love the half marathon because its the perfect distance where you can under train and still make it through with a good time and no fuel is required to get through it. Your carbs don’t digest enough for it to impact your performance on such a short run (yes, to the non-runners reading this 13 miles is short haha).
Unfortunately a lot of half and even full marathon plans are for the busy body who doesn’t want to dedicate but a few days a week to running. Typically it results in plans like yours where it trains people more mentally than physically.

I personally do miserably with low mileage plans for 13+ mile races.
I did the best when I was running 40-50 miles per week. I felt awesome and was able to handle the training better.

It is ideal for your LSD of the week to be 20-30% of your weekly miles.

Doing this may mean adding an extra day of running and maybe a mile or so to the days you already run. But I understand you have priorities that don’t necessarily allow you for more commitment.

Also I’m sure you’ve heard this... not a good idea to lose weight during a training program. Caloric deficits impede your ability to recover. Weightloss is for the off season (if there is such a thing in running).

 

I'd run... If someone was chasing me...

 

Would they have to be weilding a chainsaw or other horrible weapon?

 

Pretty much...

I tried jogging for fitness a couple years back & honestly there just was no joy in it for me. I got to the point where I could do a mile under 10min and could run a 5K non-stop. It was just painful.

I get the whole "feel the burn" thing and the "no pain, no gain" but I want to enjoy myself.

Mountain Biking is where it's at for me as far as exercise goes - I really enjoy it and I don't hurt as much.

 

Yeah I can run and lift all day, biking/cycling causes me pain.

I can’t get comfortable and it kills my knees. And I’m too worried about getting mowed over by a car lol.

Different strokes for different folks!

Lifting is what I enjoy the most but running makes me feel the best.

 

99% of my biking is on rail-trails. People are so wrapped up on their phones it's not worth biking on the road.
Fortunately the Greater Philadelphia area has one of the best trail systems in the country.

See here:
http://circuittrails.org/

By this time next year I'll have a trail linking my neighborhood to this system - hundreds of miles to bike with no vehicular traffic save the random patrol car.

The obstacles are the dog-walkers with long leashes and hikers walking side-by-side.

 

I always ask what people are running from when they the me their running.

I hope no one takes this wrong but there is no skill in running. Running is used to enhance another skilled sport. Walking in much better for the average adult. Running takes a pretty good toll on the body.

 

I just know it’s not for me. I love a good hike though. Sucks that it gets dark so early now.

 

I take a reasonable pace on the long runs. Conversational, I suppose, but I'm always alone, so who knows how chatty I'd be .

As far as 50% of my miles falling on my long runs, that wasn't a factor in my misery. I've done this plenty of times before in the past and was even doing it very recently before starting the diet. I knocked out 7 and 8 mile runs - not without effort, but without feeling like I did a couple of Saturdays ago. I felt much different/worse on that run that I've ever felt for any other run I've ever been on. I think I'm past it, now, though. Keep the hydration up and add a little extra fuel to the body before setting out. I felt great this past Saturday.

And yes, weight loss and half-marathon training can be in conflict with one another. Priority one for me is to get down to 200 lbs. Priority two is finishing the half. Running the fastest half-marathon that I can isn't even on the radar. Don't get me wrong, I like to see progress as a result of ongoing running, but I'm not really optimizing anything else in pursuit of a faster time. With this past Saturday's 10 miler, I'm sure I could knock out a half now - I had legs and lungs left to go further. The upcoming event is just the little carrot on a stick that keeps me exercising. I'll stick to a plan if I'm working towards something. It's the reason I hop on diet plans like keto. With a little structure, I'm a remarkably stubborn person and will own the process.

Appreciate the tips. If I ever get serious enough about it again, I'll lower the LSD ratio by adding another day of running to the week and stretch the middle run a little further.

When I did my full, it was just over a year after not being able to run a 5k. I ended up just over a 10 minute pace and carried a negative split past mile 23 before the legs got a tad weary. Younger, no kids, and more motivated than I am now, though .

I don't think any of the serious runners I know would suggest that it is a 'skill' activity. It doesn't have 'skill' in the way that weight lifting doesn't have 'skill'. There are things you can do to improve form/technique that will help you, but it is really about building the strength, conditioning, and mental focus to go further, faster. Raise your own personal limit.

5:30 p.m. darkness sucks for a lot of reasons. Not being able to get a decent outdoor exercise in is definitely one of them. I'm running around my neighborhood and it isn't terrible, but there are plenty of poorly lit spots where I can't easily watch my step.



As to the keto topic. I seared some beef loin flap steak last night (kind of like flank steak). Damn it was good. Tonight is a pork chop dish that my wife makes with this creamy sauce (this version will be low in carbs). We normally put it over rice, but tonight will be using cauliflower rice instead.

Fingers crossed that it does the trick!