Cycling UK Forum

Actually, there is a host of cyclists and research on fat adaptation.

As I am not biased about any energy system benefits a person might like I look at all approaches neutrally so as to let a person be in a position of empowerment to make the sensible choices they wish without bias.

Hi
How are you - I will try to reply as I can..
Than by other means of ATP production (using carbs) .
Where (source) - any textbook I read 140 ATP with beta oxidation, from saturated fat
But I also mentioned in theory and mentioned if other pathways are in order ( fat utilisaiton and reabsorption, bile ducts working properly, which most people will not be able to know from correlation to externally visible differences..that always having maybe large margins of errors)
Source of estrogen re cycling - Dr Neal Barnard (Utube - How foods affect hormones)

No worries hope this is useful

Hey there

I have not read the other replies but my take on this is:
keto takes months to adapt. Assuming the following:
- fat % of daily intake is over 70
- protein is relatively low
-carbs is 10% or lower

This can be measured via food tracking apps. I use Nutracheck because the data is accurate as opposed to not be accurate because not inputted by the app developers.

It is interesting to read about how people approach keto but from what you say it is more difficult to estimate what exactly might have been your proportions intake and of what food groups.
The plummet in energy maybe a result of the reaction your metabolism has when you restrict carbs to that extent appears to be (other things being equal) normal.
The brain fog, little energy etc.. in theory, would subside when your metabolism switches energy systems.
The energy provided from beta-oxidation does yield a considerably higher amount of ATP (I think off the top of my head you can have 140 molecues of ATP) but the time it takes to go through is way longer and is effort dependant.

In other words, if you stay within an aerobic low-end endurance effort then the energy system should be beta-oxidation.
If you try to exercise at higher intensities it will be very difficult and with a considerably higher strain on your heart.
You mention keto strips. What was the strip reading?
Had it been reading consistently over days or was it your first reading? How often do you measure that?
There are other types of monitors around but they are way pricier (for example there are breath testers and a patch with a scanning machine called Libre).

There maybe other reasons for low energy. If you decide that keto is for you you will need to stick to it for months and start slow. Progressively reduce the macronutrients to keto ranges. Keep a diary of how the foods you eat impact on your daily energy level, sleep and mood and how keto affects your gastrointestinal health. Especially this.

It is possible to follow both a meat-based and saturated fat animal-based keto or a vegan keto diet.
Interestingly a study was carried out on Marines soldiers in the US that were put on a vegan diet with avocado as a fat source to substitute animal protein and saturated animal fat.
Then blood samples were collected and found that the vegan diet with avocadoes does not make blood plasma cloudy.
Whereas the standard animal protein / fat diet does.
I will add to this that there are other biological mechanisms that control how cholesterol is disposed of and for example if there are concerns with some of those mechanisms such as bile ducts cholesterol is not disposed of as it should. So one has to be careful not to make a direct and only correlation between eating animal fat and high cholesterol levels.

Also in terms of training progressively increase mileage although on a standard carb diet you might have been able to go twice as far now your energy systems are different or are potentially different so if I was you ( and I did follow a strict keto diet for over a year years ago) I would start from small mileage but consistent mileage for the first few weeks at low % of VO2 or 65% of MHR cadence 70-85 gears on the small chain rink middle gear mainly flat or false flats, just for an example.
It's like slowly adjusting your body to operate in a very different way ..

Also bear in mind that with a very low fiber diet estrogen is not disposed of either and keto des put stress on the adrenal glands.
Having said if you want to have a go try but keep an open mind about whether it si right for you or not.

Make sure your electrolyte levels are on point and if you can or are in a position to do lab tests it's good to know what is going on. Cortisol may rise as well as a result.

psvrichard wrote: ↑7 Jul 2021, 2:42pm Does anyone have any suggestions for reducing sugar? I'm not particularly keen on nut snacks though can eat nuts from a packet. To put into context I was having a litre bottle of either cola or lucozade and around 3 chocolate bars and have only reduced that to having 2 cans of fizzy and the same amount of chocolate. I can't go on like this but feel that I need the energy even though I know it's false energy.

Is this seriously what you are eating? I am almost asking myself if this post is a spoof..

Hey there

Have a look
I built a knowledge base over time by being curious and asking why
The oestrogen disposal comes from a Doc on Utube who has regular medical based videos.
Let me know if you have any other questions if I can answer I will.

Hello

How about this
https://smile.amazon.co.uk/STARESSO-Com ... 63&sr=8-44

or if cold thers

https://smile.amazon.co.uk/Aerobie-Aero ... 09&sr=8-42

Hello

I wonder if the 'root' question ( ) about this was to do with fibre intake levels and type of fibre.
Fibre is useful for a number of reasons including disposal of oestrogen, prevention of degenerative disease ..
(https://www.nutrition.org.uk/healthyliv ... fibre.html)

The recommended UK daily fibre intake is around 30g between soluble and insoluble.

This is said to facilitate a beneficial gut bacteria population. Provided that there are not other factors that result in fibre not being properly absorbed. Everyone GI system is different. So applying a one size fits all criteria is difficult.

Other factors that influence what types of food groups are better (or worse) digested than others are food intolerances to do with certain foods like intolerances to short-chain sugars (FODMAP) etc.. so this post is aimed at general advice that might help with additional aha! than a 'do this instead'.

Satiety is a helpful cue to gauge the quantity and type of what is eaten as well as how one generally feels a few hours after eating.

There are a number of different categories in vegan/vegetarian according to what you add to plant-based foods. So vegetarians generally do eat eggs, those who eat fish and plant-based foods are called pescatarians, and yes you can have plant-based cheese substitutes but most of what is in supermarkets is starch-based and coconut oil-based (carbs plus fat). You can find nut-based hard cheese that's only or mainly made with nuts and aged via probiotics but it tends to be £££ because the methods and time and ingredients base cost is high.

Hello

Pinpointing causation from observing an external cue can be tricky as often correlation does not correspond to causation.
In addition to what has been suggested, I might add nutrition, supplementation? sleep/stress levels, overreaching if not overtraining, depending also on how you measure your progress and if you measure that progress, in the same way, each time (time of the day, instruments used your general health and wellbeing when taking those measurements).

You might like to include that segment of training in a periodized plan suited to you that takes into account other variables such as your background in the sport, factors such as work-family etc.. in the measure of what realistic time you can dedicate to training so that it is all relatively balanced.

Is there an end goal to your training (event, race etc). Having an end goal can help you stay focused and also likely determines how your plan is structured.

If you take part in organized rides try not to compare yourself to others as the organized training may not fit your goals or levels.