Over the past several years, 2 reviews focused on LCKD (Low Carb Ketogenic Diet) and
exercise have been published.
One of these reviews concluded that sub-maximal endurance performance can be sustained despite
the virtual exclusion of carbohydrate from the human diet(46). The other review addressed the intramuscular enzyme adaptation that occurs with these diets (47).
Several important issues arise in the consideration of LCKD
studies in general and of exercise studies in particular:
1) the time allowed for keto-adaptation
2) the use of electrolyte supplementation and
3) the amount of protein intake.
To try to examine the first issue, we can consider the multiple studies comparing low carbohydrate with high-carbohydrate diets to test the hypothesis that “carbohydrate loading” can enhance physical performance.
None of the studies that support this hypothesis maintained the LCD for 2 wk (48), and most maintained the LCDs for 7 d (49). No studies have carefully examined the process or duration
of keto-adaptation, but clinical observation suggests that it probably takes from 2 to 4 wk for keto-adaptation to occur.(Means body will use energy from Fat adipositas and fat acids instead from Carbs and musle)
The second issue has to do with the maintenance of adequate mineral supplementation as long as the ketogenic state is maintained.
One group of investigators provided supplements containing 3–5 g sodium/d and 2–3 g potassium/d and found that circulatory competence during sub-maximal exercise was sustained.
These supplements also allowed the subjects to achieve nitrogen balance, which had not been achieved in studies that did not use supplements (20).
The third issue affecting physical performance is adequate
protein intake. It is generally accepted that the preservation of
LBM and of physical performance during any degree of energy
restriction occurs when protein is in the range of 1.2 to 1.7 g kg
reference body wt1 d1.
The use of the mid-range value of 1.5g kg1 d1 for adults with reference weights ranging from 60 to 80 kg, this translates into total daily protein intakes of 90 to 120 g/d. When adequate protein intake is expressed in the context of total daily energy expenditures of 2000 to 3000 kcal/d,15% of
daily energy expenditure should be provided as protein.
Further research on exercising under conditions of LCDs is
needed. These studies may be optimized by careful attention to
the time needed for keto-adaptation, to mineral supplementation,
and to the daily protein dose.
Therapeutic use of ketogenic diets should not limit most forms of physical activity, with the caveat
that anaerobic performance (ie, weight lifting or sprinting) maybe limited by lower-muscle glycogen concentrations.
Wow, is not 3-5 grams of sodium per day a massive overdose. However this may be the amount normal american diets contain. It is remarquable that low carb diet would need so much sodium and potassium, why?
I think the article is referring to endurance athletes, who will perspire ( let’s call it sweating ) and loose a lot of sodium ;reason they will have to add electrolytes , while performing .Pretzels etc not uncommon to be digested after a race .
Got to go 5 times fly fishing for stellhead twice on the Vedder and 3 times on the Stamp (Port Alberni). Had only one bite on the Stamp and missed the fish by bad tactics would have let it go like last time anyways but would have been interesting to see what it was. the stamp was one of the most beautiful rivers I have ever fished. Rained continually or nearly continuously except when it snowed. Was eating Costco smoked salty almonds diabetic friendly and needed to replace the sodium lost from climbing up and down the ravine on the Stamp.
I have been on a low LCD, high protien diet with exercise six days a week for one hour each day. Within 3 weeks my bg was within normal range for the first time in 20 years. I have had to stop two evening doses of diebetic medication. After 10 weeks I have lost more than 20 lbs.
I am thinking of doing 1 hour each day also. Remains to be seen if my body will fall apart but if I don’t it will fall apart for sure.
I can only do weight lifting 3 times a week but will supplement with long distance bicycling if it ever stops snowing. Yesterday went X-country skiing which is even better than bicycling for the upper body.
Also the high protein diet helps to build up some muscle mass even when you are old. I would doubt that high carbs do anything but add to the tummy grease, much more so when you are insulin resistant.
If you are on Low Carb Diet and do regular exercise ; it is very important to add a mineral supplement to your diet.
Since I am going to the gym daily ; I sweat much more than I used to do when I was not on regular exercise…
The more athletic you become ; the more you sweat ; and therefore you need more minerals & salts… Especially living in a hot climate as I am in Dubai…
However coming back to the 3-5gr sodium ; as a woman I dont recommend it ; as sodium accumulates water in the tissues and might create cellulite. I am drinking low sodium water and also avoid salt on my meals… as mentioned I just take a good mineral & vitamin supplement.
I have never had as good bloodsugar readings since I started with the excercise.
Eventhough I had to find a way how much / and when before / during or right after to inject a little unit to avoid a raise after sport…sometimes I started sport with a starting bs of 100 and than would have a low without eating ; viceversa on other days it would raise from 100 to 250 without eating…
I wish I had the discipline and determination/motivation to go to the gym everyday. Define LCD, I take about 120g per day, are you guys talking about 30g per day ?
as mentioned in Dr. Bernstein’s Diabetes Solution Book ; we shouldnt eat more than 45gr per day.
Myself I am eating
Breakfast: Coffee with Milk Powder ( No carbs )
sometimes fried eggs with herbs / vegetables as you like
You can also drink a nice vegetable smoothie with it
or some nuts at arround 11.00 am
Believe me a nice Omelet makes you feel full till lunch time!
Lunch: :
Any kind of meat / fish ( grilled / oven cooked or fried )
with salad or steamed / grilled vegetables with Olive Oil Vinaigrette
As much as you want till you are full
Please note that you are allowed to eat about 15- 20 g of carbs with each meal
For Dinner:
Since I am pushing myself to spend 2 hours in the gym during the week ; I mostly don’t feel very hungry after exercise.
However you are free to eat :
Fish / Meat as much you like
Salad / Vegetables
There are so many nice recepies you can use…check out the Atkins Low carb recepies or Dr. Bernstein’s low carb recepies…
Remember ; in a low carb diet ( under 60g carbs per day ) you are allowed to eat all kind of proteins & fats … fat will not make you gain weight ; as it lacks the carbohydrate in your body…However I recommend you to avoid animal fats and prefer the vegetable fats.
I am never frying food ; but steaming / baking instead.
My preference are steamed vegetables with fillet / chicken breast or fish in garlic/herb butter
sometimes I sprinkle some Parmesan cheese over the vegetables… it is very delicious…
you will never miss the carbs
By the way ; if you eat lots of proteins ; you will never feel hungry.
If you don’t have time for the gym ; get yourself a home trainer or trampoline ( burns 750kcal/hour) you can jump on it while watching TV.
Do you know that my diet is really like this already. I love, just love salads, veggies and fruit, I like fish too. My only downfall is bread, think its a childhood thing, well no, that was the potatoes. I am rather fond of bread and partial to the odd little tiny bit of choclate,mmmmmmmmmmmmmmm.
I don’t get time to sit much, always running after children, I was just thinking about getting a trampoline last week. I could put it down in the back field so no one would see me making a eejit of myself. The little ones are asking for one all the time, my only concern is that a surgeon told me that they are a major cause of broken bones in children. I still think it would be great fun though.
my neighbors had a huge one in the garden ( maybe 1.5 meters x 1.5 meters.
Their kids were always on it .
Its a great & fun way to exercise .
Don’t listen to the doc.
I believe you can break your bones everywhere…just teach them how to jump and not to jump all together on the same trampoline. They should do a competition ; first one kid and than the other child…not all together…
Yes; I know about the bread ; I love black bread. You can eat 1-2 slices per day… I think the average of a slice is 20 g carbs. You can also eat crispbread ; the slices have very low carbs …about 12 g…?
For the chocolate ; eat a piece before using the trampoline so that you don’t need to inject for it.
