Tuesday, November 6, 2012

Ketogenic Diet: Running on Ketones

It is official I am in Ketosis! I have been in ketosis for two days now.  When I say that, I have been on a low carb diet since October 5th – exactly one month.  I eased into it because first I was a bit concerned about health issues related to Keto and second it has been the first time I changed what I actually ate.  So I guess it was closer to an Atkins diet for the first month.  I might have been in Ketosis earlier, but according to my ketone tests, I was always borderline or trace to low.  For the last two days, I have had solidly moderate ketone levels, which is awesome.  

I have done tons of research on the keto diet since I started, but have a ways  to go.  I am certainly not worried anymore and I think it is a good move for me.  On top of that, I am enjoying it!

Now I think I would have transitioned faster, but three weeks ago I strained my ham running intervals and had only run once since today.  Which leads to today . . . It was the first day running while in ketosis.  Considering, I have only been in ketosis for two days, I think my run went very well.  I maintained a 9:17 average pace for over 8.5 miles, which is definitely not my fastest pace, but ain’t bad considering I only ate a combined 350 calories for both breakfast and lunch. AND on top of that, it was only a total of two net grams of carbs prior to the run – all day.  I did not plan to do this, it is just how it worked out. 
There are no achievements on this run!
In terms of weight, I lost a pound a day for the first eight days on a low carb diet.  I would guess this is typical for starting a new diet, considering I ate what ever I wanted prior to that.  Then I was stable for the next five days.  On the 13th day, I dropped another three pounds and maintained that for another twelve days with a few hiccups. On the 26th day, I had another big drop,  for a total of an eleven pound drop.  If I didn't have the ham issue, I probably would have dropped a lot more considering I normally run fifty miles a week.  I think I needed the rest anyways.  

To make my initial goal I have seven more pounds to drop and now that I am running again and in ketosis, I am looking at a week or so; in two weeks for sure. 

I will keep you in the loop.   


Jill said...

Why are you doing this type of diet?
I'm working with a guy now (Lucho) who wants me to do a Paleo type diet. I figure if it works for him, it must be good :).

Sorry about the hammie. Ouch!

G. Anthony Kunkel said...

Nice man! Another converted-Keto runner! Don't forget to try my recipes!
All Keto of course:
And I'm putting up more each week

Anonymous said...

Jill, why are you doing this type of diet? I will get back to you on that . . . it is a mouthful, but in a nutshell, for running efficiency.

Anonymous said...

Anthony . . . thanks again . . . I will keep checking them.

Anonymous said...

I am so happy to find a keto-runner who runs more than I do by far! Saturday was my first ketogenic run, and I ran fasted like I used to, when I first became a runner and just listened to my body. I didn't become hungry and eat until 12:30 that day, the run was 66 min at 8 am. So pleased, I have dropped 10 lbs this week and I feel amazing. I also do CrossFit bootcamp three days a week, and I run three days.

Anonymous said...

Yea, there doesn’t seem to be a lot of keto runners out there that I know of, well at least they are not on the web. So far I have only run 3 runs in while ketosis and the last one was all 3.75 miles up hill then back down again with 1800’ of gain. I felt like a sloth going up, but my time wasn’t that bad – not my fastest though. It just didn’t feel easy like in the past, but it seems to be getting easier. Let me know how it is going for you.

Unknown said...

How is the keto running going now? I'm just looking into it. It just seems to make sense that if you don't have a lot of carbs (like most everyone says runners need), you force your body to burn fat for energy. In my opinion, that is a good thing! But I am curious how it has worked for you long-term?

Dean said...

What do you normally eat before your run? Or do you just go fasted?

I'm on day 3 of the keto diet; can't wait to see the results. Thanx for taking my question.

Unknown said...

I am in ketosis but I have cut out the running for now because I read that especially in women it is not a good idea in the beginning. Not sure how true it is.

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