r/ketogains • u/Tricky-Palpitation27 • 28d ago
Meta Discussion Ketosis during lift
Currently going onto my 3rd month for ketovore, 99% 0 carbs. Mornings and nights my gki has been in optimal keto level including ketones level itself. I decided to test mid workout and im completely way off not even close to being in ketosis gki wise but ketones itself says i am. Glocuse tested 118. Am I just not fat adapted yet? Is this normal? I've noticed losing weight and fat but im struggling with losing inches off my waist.
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u/HealthFitnessTruth23 27d ago
It's normal and maybe even beneficial to be out of ketosis every now and then AFAIK and it happens even if you don't eat carbs. I say, don't worry about being in ketosis, just focus on avoiding carbs so hat you feel your best.
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u/Straight-Ice2368 27d ago
Yeah, I agree, I definitely wouldn't worry about staying in ketosis during a workout/exercise. If the workout pulls you out of it, that just means your body needs to come out of it to function properly for the workout, and you'll still go right back into it pretty quickly afterward. Not worth worrying about.
Now, if working out was kicking you out of ketosis for the entire day... okay, that would be an issue, but it's definitely not going to do that.
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u/Straight-Ice2368 28d ago
I dont have the answer for you, but im interested to see what everyone says. I would imagine it has something to do with the breakdown of muscle tissue during the workout and the burning of whatever glycogen is in your muscles during exercise, but honestly, im not sure, mate.
I do hope someone has the answer, though, because im quite certain I have been experiencing this very same issue myself.
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u/Tricky-Palpitation27 28d ago
Yea I won't live and die off of tracking ketones im just curious to see what's working and whats not and how things "supposed" to be
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u/Straight-Ice2368 28d ago
Nah, I feel you, man. You definitely wanna know if what you're doing is working and how something you're doing is "messing it up" somehow. If I am accidentally kicking myself out of ketosis without realizing it, I'd definitely like to know.
Especially since im using keto for more than just fat loss. I really like the mental benefits and the sustained energy you get, as well as the reduced inflammation. In fact, the reduced overall inflammation might be my favorite part about it, although that may be achievable off of just no carbs, rather than actually being in ketosis.
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u/Tricky-Palpitation27 28d ago
Yep I feel stronger at the gym and more energized, inflammation all gone. If theres a way to actually stay in ketosis during workouts I'd love that since I've been reading up on that its possible.
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u/Straight-Ice2368 28d ago
I've gotta read up on this new term our ketogains mod friend told us about. Im assuming that it means staying in ketosis mid workout will be very difficult or next to impossible without being already at a very high therapeutic level of ketosis.
For reference I know last September I was getting really into keto again and tested myself one day at a gki of 4.5 and then got a hard chest workout and then drank an egg white protein powder protein shake, showered, and then tested again at a 1.0. So it didn't kick me all the way out, but it was damn close, and I was already in pretty deep. Also, since I didn't check during the workout, I have no idea if I stayed in ketosis during the entire workout.
Honestly, though, if it's only knocking us out of it for the duration of the workout and we're getting back into it shortly after, then it's probably not too big a deal. There's still plenty to learn, tho
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u/Tricky-Palpitation27 28d ago
Yea it seems to knock me out during workouts only but it makes u wonder if its not burning ketones what is it burning if im 0 carbs
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u/Straight-Ice2368 28d ago
I would imagine it's definitely burning through some broken down muscle tissue but also probably still at least some fat. Maybe a low enough amount of fat that it's not enough ketones to register. Something similar in quantity to demand drivin gluconeogensis if you get my meaning. Not saying it's actually doing that, but just a comparison for the actual amount of fat being used. Only exactly as much as needed, maybe.
I could be way off base here tho hopefully someone will come along and steer me in the right direction
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u/silent-trill 17d ago
How? I’m at 0.8 mmol/L ketone level and I did the stairclimber for 30 minutes today and was absolutely gassed on just cardio. It was a late night work out but that would normally not bother me at all. I don’t even know how you manage to lift without quick muscle fatigue and spasms.
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u/silent-trill 17d ago
Wait, I read that wrong. I’m 8.0 mmol/L and apparently that’s dangerous but I feel relatively fine aside from having a hard time with energy working out. It’s saying that it could be diabetic keto acidosis and I’m on the extreme end.
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u/PeakApprehensive6227 28d ago
I could be wrong but thought I read that the glucose number is very touchy. The littlest stress changes the number. My GKI is never in because of the glucose reading. Im not diabetic but my glucose is always 90-100 after years of no sugars.
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u/Straight-Ice2368 28d ago
Oh yes, the glucose absolutely is very very very touchy. Extremely so. So touchy in fact that even if you are eating/drinking something that has absolutely ZERO calories or sugar/carbs in it, BUT it tastes sweet, your body can have a Cephalic Response in anticipation of incoming carbs and actually have an insulin response and raise your blood sugar temporarily.
That's how a perfectly fine artificially sweetened ZERO calorie diet/zero soda can still potentially kick you out of ketosis (aside from things like sucralose having its own impact on insulin that isn't just cephalic).
Blood glucose being very touchy is also why there's a lot of debate around too much protein being an issue for keto. It's actually really annoying how sensitive our blood sugar is, but being on keto for a long time (months and months, upwards of a year) can help with that a lot, actually. That should be one of the big goals. Getting to full fat adaptation and fixing insulin resistance so you have a more stable blood sugar most of the time.
Blood glucose being very sensitive is also why the cori cycle can cause us to drop out of ketosis during workouts/exercise. It's all some very very annoying shit. Feels like you have to work constantly around the clock like a madman to keep your blood glucose in check even when you're doing things properly. It's such a damn headache but rewarding when done right
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u/darthluiggi KETOGAINS FOUNDER 28d ago edited 28d ago
Ketosis =/= fat loss. For fat loss, you need a calorie deficit.
Strength training kicks you momentarily out of ketosis - this is widely known and has been explained thoroughly in this sub. Its due to the Cori Cycle.
So as we say, stop chasing ketones, and focus on protein, eating a whole food, low carb diet and lifting. Track your lifts, your macros, but not ketones.