Hi guys,
One of the best ways I have heard the issue of carb / insulin control and impact on metabolic rate described was in terms of a coal fired power station. ————–
When you eat a diet which generates an insulin response, your power station has access to the coal delivered every day and any backlog in the loading bay. If the power station does not receive the full delivery of coal then it can keep on running at full power for a while using the back log in the loading bay, and the management can decide to send the wooden benches and tables in the staff canteen into the furnace and send out teams to scout around the site for anything else which can be burnt but eventually, if the coal supply is not restored the only option is to modify the power station to generate the power needed from the new lower amount of coal available as normal.
If however you eat a diet which does not trigger an insulin response, so your body can access your fat stores. – your power station now has access to a group of long term storage sheds. During the same period where the power station is not receiving the full delivery of coal, the short fall can be made up from the storage sheds. If the power station needs 10 railway cars of coal and only 8 is delivered then 2 railway car loads can be taken from the fuel store, or if 2 are delivered 8 can be taken from the fuel store. Your power station manager has all the long term storage to draw on so will not think about reducing the amount of coal burnt until the long term storage sheds are looking very empty.
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So then to discuss the level of carbs which you have to be at so that your body can access your fat stores at will. – Research shows that if you are under 20g of carbs you can be certain that your body can access the fat stores. – Some people can at the level of between 30 to 50g, but not everybody. Which gives you three options, play safe and go under 20g, use some method of measuring if you are in fat burning mode (ketosis) or incorporate fasting periods of more than 36 hours so you are sure your insulin levels are low enough for a period of time to force your body to use your fat stores.
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Your body will need less calories for the daily activities at the end of your journey than it did at the start. For example for me, talking the dogs for a walk would have burnt more calories when I can carrying an additional 6.5 stone to what it takes today, but that drop in calories is not as large as if your body has adjusted to 800 calories a day.
I am not at the point of entering maintenance yet. – I have been on the forum for 14 months, and I have achieved my initial target weight loss to return to the weight I was for most of my adult life. – But that weight/size was always heavier/bigger than I would have liked. This is the first time I have had the tools that work to get to a weight I would like to be so I am continuing on my journey to have a healthy body composition.
However, when I do go to maintenance I plan to do it differently to the way Allie did. – I plan to stay in ketosis for most of the time. I like how it feels. But ketosis is just the term for being in fat burning mode, you can be in ketosis and eat all the calories your body uses each day. There is no reason to not simply increase the calories from healthy fats when in ketosis to reach the point where your weight stabilises . I will occasionally have something higher in carbs, when its a special event or festive season, but will balance that with fasting days.
In reply to your question Patricia1066. I wouldn’t make the assumption that you could go up to 50 to 60g of carbs every day. – I understand that endurance athletes may be able to go as high as 100g, but those of us who are lesser mortals and may be struggling with Insulin Resistance may have to stay lower. – However, there are a huge range of variables involved, including what the mixture of gut bacteria is for each person, and if the carbs are complex, so how rapidly they are released during digestion. – So rather than make assumptions on carb levels I strongly believe its better to measure if you are in ketosis. How deep you are in ketosis is not that relevant, you can count it as a switch, either insulin levels are low enough that you are burning fat as a fuel source, or they are not. Then where your body gets the fuel from – your diet or your fat stores depends on how much you have eaten that day.