Ok - so how in the next two weeks can I make a difference to the spare tyre? Will most probably be able to get in 60-80 miles riding each week..and would like enough energy for rides...
I had success in both loosing and gaining weight using the templates from Renaissance Periodization ( https://renaissanceperiodization.com/). They're mostly aimed at strength sports, but I'd argue that if you're eating to loose weight then you should definitely be doing some strength training to help loose fat rather than muscle.
In a nut shell: eat to a plan and/or record what you're eating, measure your weight. If you're loosing weight at the appropriate rate keep at it. If you're not then adjust your plan so that you're eating a bit less (reducing carbs first, other than around workouts, then fat). Repeat until you've reached your target (assuming your target is realistic).
Ok – so how in the next two weeks can I make a difference to the spare tyre?
Very difficult in two weeks, that's not really enough time to make lasting changes.
My general advice is to minimise (or eliminate) the 'starch' portion of meals and replace with lots of vegetables and pulses, then ride relatively gently but long. Reserve carbohydrates for during the long rides and immediately after. But this is quite a change to make without a fair bit of culinary thought - search the forum for iDave diet recpies if you are brave, or just google for low GI recipes.
But as above - it takes a lot longer than two weeks.
I’d argue that if you’re eating to loose weight then you should definitely be doing some strength training to help loose fat rather than muscle.
On the other hand, when I did strength training (5x5) I got strong and my riding improved but by god was I hungry. All I could do was maintain weight not lose it. Kettlebells, with much lower weight and many more reps (20-60 depending on exercise) were more successful with weight loss.
Thank you to molgrips (always like your posts) and impatientbull - your considered advice, details ideas and links appreciated. Just the ticket. Under no illusions that two weeks is no silverbullet, if only, but want to make a concerted effort to apply the mind and body and get into some good habits, which hopefully can see a few tangible results.
Molgrips - I have no issue with folk being interested in metabolism nor have I criticised that. What I have criticised is the evangelical promotion of a dangerous fad diet quoting obvious crap sources
From my link above - and that took 30 seconds to find
A ketogenic diet has numerous risks. Top of the list: it's high in saturated fat. McManus recommends that you keep saturated fats to no more than 7% of your daily calories because of the link to heart disease. And indeed, the keto diet is associated with an increase in "bad" LDL cholesterol, which is also linked to heart disease.
Other potential keto risks include these:
Nutrient deficiency. "If you're not eating a wide variety of vegetables, fruits, and grains, you may be at risk for deficiencies in micronutrients, including selenium, magnesium, phosphorus, and vitamins B and C," McManus says.
Liver problems. With so much fat to metabolize, the diet could make any existing liver conditions worse.
Kidney problems. The kidneys help metabolize protein, and McManus says the keto diet may overload them. (The current recommended intake for protein averages 46 grams per day for women, and 56 grams for men).
Constipation. The keto diet is low in fibrous foods like grains and legumes.
Fuzzy thinking and mood swings. "The brain needs sugar from healthy carbohydrates to function. Low-carb diets may cause confusion and irritability," McManus says.
Those risks add up — so make sure that you talk to a doctor and a registered dietitian before ever attempting a ketogenic diet.
Keto diet is dangerous and unhealthy. NO doubt at all
In your own case - are you still eating 500g a week of refined sugars? - thats what you were doing with your sports drinks and your recovery drinks doing all sorts of weird things to your insulin response. A can of coke is 35 grammes of sugars. Isotonic sports drinks are full of sugars in huge quantities
Lots of mays and coulds in that. Short on will and does.
Keto diet is dangerous and unhealthy. NO doubt at all
Yes there is.
Ketogenic diets don't prescribe eating lots of saturated fat, nor do they prevent you eating vegetables.
Certainly the diet I've advocated (which isn't ketogenic, just low carb) forces you to eat an absolute ton of vegetables, because you have basically nothing else to eat. It's much healthier than filling up on starch.
So, if you know what you are doing and eat vegetables along with your meat, why's it dangerous?
In your own case – are you still eating 500g a week of refined sugars? – thats what you were doing with your sports drinks and your recovery drinks doing all sorts of weird things to your insulin response.
Why are you even asking that? You want to drag an old argument up, where you were wrong last time? You don't know the difference the role of insulin during exercise, post-exercise and at rest.
MOlgrips - my point about the sugars is you are taking in ( or were) 2000+ calories a week in refined sugars. But yes - old argument but thats my guess as to why you cannot shift the weight and because I was interested I discussed it with a proper dietitian who was horrified
keto diets like those advocated on here preclude most fruit and veg simply because fruit and veg contains carbs. Thats why they are dangerous. Low carb is fine. Keto is not the same as low carb
Jonv - thats because they are proper scientists - causality is hard to prove so its couched in those terms.
I'llk bow out now. Hopefully I have said enough to make folk who could have been sucked in by the evangelic shite spouted by some on this thread ( not you Moley) to think twice before the damage their bodies irrevocably
Plenty of doubt, even in the very link you're quoting;
The first link contains this comment from an actual dietician;
only short-term results have been studied, and the results have been mixed. We don’t know if it works in the long term, nor whether it’s safe
“We don’t know”
Hardly conclusive.
The second link only refers to studies of Keto diets for epileptic children. I didn’t see any reference to the Keto diet for non epileptic adults. I did only skim read it though.
You keep telling yourself that Doomanic
Hopefully People will listen to the real scientists and avoid this dangerous fad diet.
My supper was a piece of baked fish (Basa in a chilli marinade), 150g of cauliflower rice (mixed with 48g of soft cheese and some crushed garlic), 150g of brocolli and 75g of green beans. Desert was a low cal jelly, 50g of strawberries, 30g of raspberries and some double cream. 13.6g of net carbs. Who needs spuds?
@tjagain Your own link doesn't support your hypothesis, you really need to wind your neck in and stop spouting bollox while claiming it's fact.
I know what scientists do, thanks. I manage 45 brilliant ones, way smarter than you and me. They hypothesize based on observation and then experiment to gather evidence to try to prove or disprove their theory. Sometimes the evidence is overwhelming and the scientific community absorbs it as fact. Sometimes the evidence points strongly to a conclusion but there are niggly outliers that suggest the theory is not yet perfect.
Which is what I think we have here. Strong evidence of harmful effects in a (large) proportion of individuals, but enough cases to think there is more to know.
Hence why your "Keto diet is dangerous and unhealthy. NO doubt at all" is IMHO incorrect. If you'd said highly likely or widely believed or even that YOU have no doubt...
but thats my guess as to why you cannot shift the weight
That discussion was over ten years ago and was at a time when I did shift weight. You can guess all you like about my weight, but I'd appreciate it if you credited me with some intelligence.
Genuine question though - can someone explain what is meant by 'net carbs' ?
On channel 4 tonight, should be interesting
We did his last one which boiled down to a similar thing. Basicly soup or protein shake 3x a day and a big plate of roast veg for dinner, circa 700-800 calories a day. Looks like he's swapped some of the soup for meat and eggs this time.
It did work, with the following caveats:
1) You then need some fuel on the bike, I found I pretty much had to inhale harribo on a long ride as you have very little stored energy to access. I just treated bike rides as cheat times and it seemed to still work as long as I kept the extra calories arround 400 an hour (e.g. a banana every 20 minutes).
2) You need willpower. I'm fine if there's no junk in the house, so if I buy a cauliflower to roast in tandori spices then thats what I'll eat and I'll enjoy it. If there's a tub of ice cream I'll eat that too though. My OH claims that shes the opposite and wont crave stuff if its in the house. This is patently rubbish judging by the ammount of crisps we buy.
Going to try it again, it was working well until panic buying made it impossible to buy a shopping trolley of soup and she compensated by just buying junk for weeks on end, she does the big shop, I do the little shops usually.
Certainly the diet I’ve advocated (which isn’t ketogenic, just low carb) forces you to eat an absolute ton of vegetables, because you have basically nothing else to eat. It’s much healthier than filling up on starch.
No doubt but it will contain a load of carbs including starch and lot of a different types, almost all will be absorbed as glucose if it can be. Cellulose for example isnt digested by humans.
Hopefully People will listen to the real scientists
What, You? At the very least you see to have read the thread properly and just for a minute your assumption that people were only eating meat and fat seemed to vanish.
Just because people are Keto or low carb, or use sports drinks doesn’t mean they are unhealthy as Doomanics menu demonstrates. In fact, if you are training for sports balanced diets are more important and can also be periodised, as mine is.
You need willpower.
This until it becomes habit or you can keep your mind busy. I’m currently having a big rest week desperate to keep my weight (w/kg) down to give me a good crack at a target FTP on Sunday, but with barely any additional calories out its proving a struggle, especially when ones wife spends the day cooking banana loaf and apple strudel flapjack...
So net carbs doesnt include things like cellulose which humans cant digest and absorb, that makes sense.
Low carb and Keto seem to be very different things and shouldnt talked about together imo.
hijack
@Kryton75
Any chance of the apple strudel flapjack recipe
hijack over
Low carb and Keto seem to be very different things and shouldnt talked about together imo.
Perhaps some people (TJ) are confusing ketogenic diets with "the keto diet", and even that seems to have spun off variations.
Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (1Trusted Source).
Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.
https://www.healthline.com/nutrition/ketogenic-diet-101#3
I’m following the high protein version of the diet. As is the friend who put me on to it and has done even better than me, losing 50KG since Christmas (he did have more lose than me, both literally and figuratively being a 120KG soldier in danger of being medically discharged).
The iDave diet was not advertised as being low carb, it's actually low-insulinemic i.e. reduces the amount of insulin your body needs to produce. In fact it works better if you can get as much carbs as possible through veg (other than potatoes) which in practice means lots of beans.
almost all will be absorbed as glucose if it can be.
Can you explain this? Eating say, beans has a different effect on your body than eating glucose which is palpable if you've ever tried this kind of diet, so I don't see how beans are 'absorbed as glucose'.
You then need some fuel on the bike
Yeah this is where it varies. Those of us who have lots of type I fibres are happy to ride all day on fat reserves. I could do this but I'd have to walk up most hills as it stands I am too heavy to get up them in my zone 2. Along with a natural tendency to smash it which is probably both psychological and physiological (and both related) I need some carbs on rides. If I have too few I then get too hungry to be sustainable, and I don't recover; if I have too many then I maintain weight.
It seems that paradoxically, for me, riding less helps as I put my body under less strain which means I can stick to the diet much more easily.
Can you explain this? Eating say, beans has a different effect on your body than eating glucose which is palpable if you’ve ever tried this kind of diet, so I don’t see how beans are ‘absorbed as glucose’.
I am certainly no expert but if you eat beans for example the digestible parts will be broken down by enzymes into glucose and other smaller sugars for absorption into the blood. Only small molecules, monomers, like glucose or amino acids (building blocks of protein) can get into the blood. Beans will however contain a lot more indigestible parts such as cellulose a polymer, we dont have enzymes that can break up cellulose into the glucose its made up of. Starch and cellulose are both glucose polymers. The undigested parts referred to as Fibre are whats good for your colon. Beans gave other bits that gut bacteria ferment producing gas that makes you fart.
I expect this is where not all calories are equal comes from. Cellulose contains lots of calories in its bonds, we just cant access them.
This is all AFAIK the reality will be much more complex.
A couple of key thoughts I've formed over the years.
1. Don't aim to lose weight during exercise, not unless you're doing >15hrs per week anyway, aim to lose weight between exercise. Exercise is a tool to shape your health, energy use, state of mind, lean mass for your life between exercise sessions.
2. Human bodies don't burn fat, they convert it by mass into 84% carbon dioxide and 16% water which is then expelled from the body. You lose most of the mass when you breathe out. This is actually only true if you're not pushing the body into ketosis which breaks down the fat in a different way, but either way it is helpful to remember that fat utilisation is something that can happen 24/7 not just during exercise.
Training for optimal power output / energy use during endurance cycling is another matter.
I am certainly no expert but if you eat beans for example the digestible parts will be broken down by enzymes into glucose and other smaller sugars for absorption into the blood.
Right, and all this takes time. This is what the glycaemic index (and to a lesser extent the insulinaemic index) is all about. If you eat glucose it's already in the form it needs to be so it immediately (within a few minutes) goes from your stomach lining into the blood. If you eat beans, all the bacteria lower down your gut have to digest it first which might take ages, 12 hours or so. And all our gut bacteria are different - for example, beans don't make me fart ever.
Insulin stimulates uptake of glucose by cells (either fat cells or other cells that need it) and this takes a bit of time, which is why there's a lag in the system. You end up with an excess of insulin after your blood glucose has been absorbed, which means that the cells keep absorbing it and you end up with blood glucose a bit too low. And this makes you hungry. This is why people say they can eat a big meal then feel hungrier a few hours later than if they'd had a small meal.
If the glucose enters your blood slowly, then the system does not have to respond quickly, so there is less excess insulin and your blood sugar can return to normal background levels without the dip.
This all applies to when you are NOT exercising, because your cells are using fatty acids created by lipolysis (fat burning) AIUI. But when you exercise hard your muscle cells use up their glycogen stores. Then, if you take on carbohydrate the insulin is a GOOD thing because it gets the glucose into your muscles quickly. This is good for sustaining hard exercise. And it doesn't matter if you are a pro or not - hard means hard relative to your maximum ability.
But it does depend on your physiology. If you are an endurance type like my mate Nigel, your muscles have lots of type I fibres so they are good at using fat as an energy source. But you have not many type II fibres so your ability to use glucose is actually quite low. This means that if you ride hard you don't deplete your glycogen stores very quickly, so you can smash out two hours without bonking and without needing food afterwards. But your hard 2 hours will be a sustained pace.
If you're a sprinter like me, then you have lots of type II fibres which means when you smash it you're using up a lot of glycogen in your cells. So you will bonk quickly unless you are topping up the glycogen, and if you dont' top up enough either during or just after exercise you'll spend the rest of the day with low muscle glycogen and this makes you very hungry indeed (at least it does me) and you will struggle to recover. In fact, if I restrict calorie intake too much (cos you know, people keep telling me to move more eat less) then I get permanently fatigued, my legs always ache and my resting HR is always elevated by 5 beats or so. And eventually I start feeling cold as my BMR drops, and the energy I can expend on the bike goes down. This is why eat less move more does not always apply, especially to people who are already fit and active and just want to get leaner.
All the above is what TJ does not appreciate, by the way - he is a casual rider, which is fine, and he thinks everyone else is a casual rider too so all this is waffle. But it's not, and the effects will be felt by anyone who is training to improve regardless of how fast they actually are. You don't have to be a pro to get benefit from understanding this - it's the difference between training and simply riding for the fun of it.
I think the general advice fits for casual cyclists but as with everything there is a normal distribution. I think the whole keto thing seems dangerous because when people talk about what they eat it seems to contain lots of bacon and other processed meats and loads of saturated fats, these things are proven to be bad for us. Eating a healthy balanced diet and lowering simple carbs when not exercising and eating a bit more carb before and during exercise is just sensible to restrict calories and as you say insulin spikes.
I agree in general with what you wrote but extreme diets always look bad. Boosting fat metabolism with the odd fasted ride may well help endurance athletes but for most stw nodders like me I doubt it helps.
If you are an endurance type like my mate Nigel, your muscles have lots of type I fibres so they are good at using fat as an energy source. But you have not many type II fibres so your ability to use glucose is actually quite low
This is where I start to disagree. I find it hard to understand how respiration isnt just respiration. Cant say why I disagree though. Type 2 would do more anareobic respiration, wonder what happens to the lactate later.
Glycogen degradation was most pronounced in type I fibres
Which is the opposite of what you percieve! I think wecall agree its complicated!!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1180046/
All the above is what TJ does not appreciate, by the way – he is a casual rider, which is fine, and he thinks everyone else is a casual rider too so all this is waffle.
I think you are arguing at crossed purposes, boosting endurance through low carb diet, but eating carbs and a balanced diet is fine. Using Keto diets for weight loss and eating more things that are proven to be bad for us is bad and this is I think TJ's position.
Low carb is fine but thats not Keto
eating carbs and a balanced diet is fine.
Yeah it's fine and indeed good, as long as you are at the weight you want. If you aren't, then there are a number of ways to do this, some more effective than others depending on a wide range of factors. This is my point.
Using Keto diets for weight loss ... is bad
I have yet to see evidence on this thread that actual ketogenesis is bad. Not eating vegetables is bad, but we already know this. And we've been shown that you can be ketogenic whilst still eating vegetables, haven't we?
This is where I start to disagree. I find it hard to understand how respiration isnt just respiration. Cant say why I disagree though. Type 2 would do more anareobic respiration, wonder what happens to the lactate later.
I am not a biologist so I only have an athlete's understanding of this. It was explained to me by a sports science professor at Cardiff Met - your ratio of type I to type II varies genetically, and whilst if you have more type II you can train to shift towards having more type I, you cannot train the other way round. Which fits in with long standing anectodal evidence from the sports world - pure sprinters are born not trained.
Glycogen degradation was most pronounced in type I fibres
I don't think that line says what you think it says. It doesn't say how long the subjects exercised for, just that they went 'until exhaustion or up to two hours'. And they used single leg which we know is quite hard. And it doesn't show what kind of athlete they are so I am not sure what we can draw from that. They do say though that 'fibre-specific differences are evident in prolonged submaximal exercise'. Before I knew about base training I was doing all my riding fuelled on mostly glycogen (as I found out in a blood test workout) and yet I could still do the same ride at the same pace as someone else. But very different things were happening in my muscles.
Boosting fat metabolism with the odd fasted ride may well help endurance athletes but for most stw nodders like me I doubt it helps.
Any cyclist, STW user or not, would benefit from targeted training. I've said many times what happened to my lactate threshold (measured with blood tests) when I was shown how to do base training properly. Training works regardless of how fast you already are.
It doesn’t say how long the subjects exercised for, just that they went ‘until exhaustion or up to two hours’.
So it does say how long they exercised for?
Glycogen degradation was most pronounced in type I fibres
I don’t think that line says what you think it says.
Why would they put it in then?
By the end of exercise, glycogen concentration was 82.4 +/- 45 mmol glucosyl units (kg dry wt)-1 in type I fibres and 175 +/- 62 mmol glucosyl units (kg dry wt)-1 in type II fibres
it doesn’t show what kind of athlete they are
It does.
It also says that the loss of glycogen was much more pronounced than type 2 in the first paragraph of the discussion so I think they are pretty sure.
And they used single leg which we know is quite hard
They used one legged cycling so that they could test the other leg as a control.
And we’ve been shown that you can be ketogenic whilst still eating vegetables, haven’t we?
Have we?
Its the high levels of animal fat and processed meats people seem to eat on it that worries me.
when I was shown how to do base training properly
Care to offer a synopsis of 'proper' base training? Genuinely curious.
I'm feeling a lot better for increasing my volume (between 9-10hrs a week but could easily increase and plan to) but mostly very easy (zone 2). I do also plan to start working some sweetspot in for 2-3 months before hitting the turbo over the winter.
My legs feel great despite doing very little high intensity, but I've got a nasty feeling that's just because I'm just learning to be efficient a slow speeds!
Like the OP I've been trying to figure out how to lose weight whilst also exercising, unfortunately have learned that anything over an hour or so fasted (however gentle) needs fuel intake, otherwise I end up an cranky, grumpy mess afterwards due to low blood sugar. I think I'm going to go back to intermittent fasting as an 'easy' method of calorie restriction, and eat normally when I'm riding.
I find this thread interesting and would like to loose a pound or 7. I ride fast and watch what I eat but I'd like to shift some mild biscuit/ pizza retention. Think I do what is mentioned above and ride too hard always depleting my glycogen stores - never been good at base rides as I get bored/ like going fast...
I have a question which may be stupid, but is something I've never got my head around much - If I go for say a 3hr base road ride, keeping Hr and effort down, but then throw in a few 5 minute maximal efforts or go for some Strava segments 'cos there's a tailwind and I'm bored...Is this still a base ride? Or does it negate the effects of base adaption?
Is this still a base ride? Or does it negate the effects of base adaption?
For me, the purpose of base rides is to keep them so easy you can do lots of them! I guess if you start segment chasing or throwing in efforts occasionally then you might not be able to do that every day.
Edit: I'm beginning to lose faith in regular base rides as a means of weight loss, I think the chat above about adaptation etc. rings true as I've been doing increasing volumes of fasted base rides (commutes or short morning lockdown loops) and it's made very little difference to my weight.
Various attempts at calorie restriction and cutting out carbs (I consider myself 'liberal low carb' 😉 ) are making slow inroads though...
So it does say how long they exercised for?
Some time up to two hours that could be anything from 10 minutes to two hours, and we don't know what percentage of FTP. Anyway this is not helping. I could easily be wrong about muscle fibres but something a bit more developed would be nice.
Care to offer a synopsis of ‘proper’ base training?
I did the traditional base training which is lots of long slow riding. But I used a power meter which is pretty important, especially for someone like me. I had my lactate threshold measured via blood testing, which is the power at which your blood lactate starts to rise (my chart though was anomalous in that I was *always* producing lactate at all powers, which my coach had never seen before, so we had to make a bit of a guess), and then base training is riding at that power or a bit more for as many hours as you can fit in which in my case was about 7-10 depending on what I managed.
After doing that for 8 weeks I developed a proper lactate curve which meant I was able to ride up to 210W or so without producing lactate at all. Interestingly I only restricted calories somewhat, I didn't restrict carbs (this was a long time ago) - this is where TJ gets his 2kg of sugar a week or whatever from (it wasn't that much). It's also one of the most successful weight loss periods I had!
Many years later long after falling off that wagon I did the low insulinaemic diet, and lost a similar amount also whilst taking on carbs whilst riding, but my endurance improved again, subjectively. And then whilst doing more fasted riding my endurance improved still further, subjectively also. So I think that base training works to improve endurance by training fat metabolism/increasing mitochondria (as everyone knows) but I also think fasted/low carb riding does too - maybe more effectively, maybe not. But it does require some adaptation at least in some people, it might be too hard to just jump in.
Think I do what is mentioned above and ride too hard always depleting my glycogen stores – never been good at base rides as I get bored/ like going fast…
You are probably a sprinter, and are fairly well built, right?
I have a question which may be stupid, but is something I’ve never got my head around much – If I go for say a 3hr base road ride, keeping Hr and effort down, but then throw in a few 5 minute maximal efforts or go for some Strava segments ‘cos there’s a tailwind and I’m bored…Is this still a base ride?
I am not sure, but I think it will wreck any calorie restriction you are trying to do. I find that I can do a proper base ride i.e. long and slow, if I am restricting carbs/calories and deal with it fine, but if I go into the red more than a little bit it will cause different training stress and eventually end up in the excessive hunger/fatigue/unable to recover situation and then I'll have to eat some carbs. And eating carbs just makes you want to eat more carbs, so then I'll eat to satiety which means I'll only end up maintaining weight.
But this is all personal and I'm sure that I've heightened certain responses by trying to too much on not enough of the right fuel.
I find I can ride hard everyday for a week or two, like going on a training camp in the mountains, eat very little and even if it's swelteringly hot somehow I will not loose any weight...in fact some times I will gain weight, but I will be faster...I might be weird. In answer to above, I'm no sprinter, more of a Rouleur, used to be very light..but build muscle easily, yet struggle to shift fat on the bike.
Oh dear - I dipped back in
All the above is what TJ does not appreciate, by the way
I have never said that Molgrips.
edit - AA gets it
I am arguing against Keto and I have in the past argued against relying on refined sugar for your main fuel.
I think you are arguing at crossed purposes, boosting endurance through low carb diet, but eating carbs and a balanced diet is fine. Using Keto diets for weight loss and eating more things that are proven to be bad for us is bad and this is I think TJ’s position.
Low carb is fine but thats not Keto
MOlgrips - it was over half a kilo of refined sugar - all I did was add up the number of cans of full fat coke and maltodextrin that you said you took - it was at least half a kilo o aweek of refined sugars from those two sources. 35 g of sugar in a can of full fat coke. 40 g of maltodextin or other sugars in a litre of isotonic drink at least
And I had better back out again for mine and Moleys sanity. Love you really Moley!
I spoke to my doctor today. She’s impressed with the weight loss and made no comment on my method of achieving it. At my request I’m getting my cholesterol checked next week and I’m interested to see the results.
I'd also like to point out that TJ is neither fast nor skinny 🙂
When I drink maltodextrin I calculate how much I need based on how long I'm riding for and how much glycogen I'm likely to be using on that ride. I don't just chug it cos I like it or I think it makes me into Peter Sagan. I do this because it stops me being hungry after the ride which means I don't end up eating MORE than I've used up.
I'm not an idiot.
Edit: I’m beginning to lose faith in regular base rides as a means of weight loss, I think the chat above about adaptation etc. rings true as I’ve been doing increasing volumes of fasted base rides (
I would imagine mixing it up regularly whilst still having proper rest is the best advice.
I spoke to my doctor today. She’s impressed with the weight loss and made no comment on my method of achieving it. At my request I’m getting my cholesterol checked next week and I’m interested to see the results.
No doubt having dropped 30kg most metrics will have improved. If you have 30kg of excess fat you are pretty unhealthy, now you have lost it you will be more healthy. Undoubtedly a diet that has worked for you is a good thing. If you can keep the weight off and move to a lower fat and lower processed meat intake you will have it cracked. Well done. But it doesnt mean the keto diet is healthy, any weight loss from where you were would have improved things and no doubt your doctor is really pleased.
Fat isn't necessarily the enemy it has been made out to be...
https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
But it doesnt mean the keto diet is healthy
There isn't "a" keto diet in the same way that there is an Atkins Diet (tm), there are simply ways to eat that are ketogenic. Seems like doomaniac's diet is healthy (if the sample dish he gave was representative) whilst also being ketogenic.
When I drink maltodextrin I calculate how much I need based on how long I’m riding for and how much glycogen I’m likely to be using on that ride
I can't use energy drinks, the number of pee stops gets ridiculous! Annoying as they seem the simplest way to combine hydration and fueling...
Provide me with links to reputable peer reviewed journals by proper scientists and I will read and learn.
i've done this on other threads where you've asked and heard nothing back:
https://singletrackworld.com/forum/topic/talk-to-me-about-keto/page/7/#post-11055202
you also don't seem to have backed up the claim that keto is dangerous:
Being in ketosis damages both brain function and other body systems. It will also screw up your metabolism leading to yo yo weight gain / loss.
singletrackworld.com/forum/topic/intermittent-fasting-keto-and-timing-of-exercise/#post-10247870
