Ketosis and sleep.
- 07-02-2013, 11:43 AM
Ketosis and sleep.
I have been doing proper keto diet for 3 weeks now with less than 25g of carbs per day. Since starting that I've come down from 59kgs to just under 56 and must say I feel less bulky and the layer of fat that was covering my abs is pretty thin now.
But what I have noticed is that my sleep patterns are terrible. I put myself to bed around 830 knowing that regardless of the time I go to bed I will still wake up at 230am and I wake up a couple of times during that time as well.
I don't feel tired throughout the day or ever really - why is this diet changing my sleep patterns and do I need to worry about this lack of sleep?
Also some tips on 'carbing up' would be great
- 07-02-2013, 12:20 PM
- 07-02-2013, 12:28 PM
Okay thanks - I don't think I've carbed up properly over the last 3 weeks and weight loss has slowed to less than a kg In the past 7 days - maybe a good carb up will get my system burning again!
07-02-2013, 03:52 PM
A kg is 2.2 lbs...that in a week is not slow at all. Unless you're obese, it's going to be extremely difficult to sustain that kind of pace. Congratulations because I know that takes hard work and determination but keep that in mind
07-02-2013, 04:05 PM
07-02-2013, 08:19 PM
I've actually found a keto diet really easy. Only thing that worries me is the small amount of sleep I'm getting.
07-02-2013, 08:23 PM
Re-feed days are extremely important in resetting your fat-burning process. Have a good carb-up or cheat meal probably once per week to "reset" your system
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07-02-2013, 08:28 PM
07-02-2013, 08:33 PM
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07-02-2013, 08:37 PM
07-02-2013, 08:39 PM
The reason keto can mess with your sleep is due to serotonin. When you eat carbs serotonin is released. A lack of carbs can cause this to drop which can cause sleep disturbances until your body gets used to it.
For me on a keto diet it was the worst about 9 weeks in once cals were decreased and cardio was increased. I literaly dreamed about carbs at night. It was pretty crazy.
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07-02-2013, 08:59 PM
07-02-2013, 09:21 PM
@ pixie - Depends how your body handles carbs. Some people can get away with more carbs than others. You can try adding in sweet potatoes, rice, oatmeal, quinoa, etc. Keep fats on the lower end that day. Oh, and eating some dessert should be fine.
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07-02-2013, 09:24 PM
07-03-2013, 03:43 AM
07-03-2013, 10:28 AM
carb cycling is great, i do 2 low carb day (under 80 g of carbs) and 1 high carb day (200+g of carbs) when done right it works well however my diet has been complete crap these past two days . Also on low carb days, carbs are only directly pre and post workout so you arent sluggish when you are lifting/doing cardio.
07-03-2013, 11:10 AM
07-03-2013, 12:55 PM
Would CLA be a good addition to my keto diet? I don't eat any dairy products.
07-03-2013, 04:42 PM
Do you eat red meat?Originally Posted by pixiethree
I would have a few carb meals on your carb up day. Due to your size I wouldn't go all out but definitely get enough to cause good spikes. It is going to take some carbs to restart the hormones.
07-03-2013, 08:06 PM
07-04-2013, 01:15 AM
07-04-2013, 04:13 AM
Well I know in the US if it doesn't say that means its grain fed. But would still be good to check.Originally Posted by pixiethree
If you are still eating red meat I wouldn't worry too much about cla. Unless you just have money to spend. Even then I would use it on other stuff first.
07-04-2013, 02:59 PM
Yes you are probably right - got to be realistic with everything too. Being so specific in your diet really limits you which I don't think is that great for your lifestyle
07-05-2013, 09:41 AM
3 more days and it's been 4 weeks of a strict keto diet. I did a re feed last night (Japanese - lots of rice and sushi) hoping it would help me get more sleep. Unfortunately I only got 2.5 hours and I'm now wide awake.
Are there any suggestions of what I can do that might help? Other than supplement with 5htp to boost serotonin as its not pay day yet.
Should I spend some more time carbing up today?
Yesterday I had
300g pineapple 22g carbs - pre workout
Glucose jelly beans 60g carbs - pre workout
3 cups of white rice sushi style 110g carbs - post workout
Total 192g carbs
Any advice would be much appreciated - sleep deprivation can't be good and got a big week ahead of me opening a new gym!!
07-09-2013, 04:26 PM
07-09-2013, 04:44 PM
Why are carbs my friend? I look and feel so much better without them - if I could just get on top of the sleep I'd be great!
07-09-2013, 04:52 PM
Maybe try something from Carb Back Loading and have your carbs at night. Especially on days you train. Will also help build muscle. Start off with small amounts to see how your respond.Originally Posted by pixiethree
07-09-2013, 05:02 PM
Thanks tomahawk. I'm off to nz for 4 days tomorrow when I get back ill be changing it up to gain some muscle - was thinking carbs post workout and at night.... '
07-10-2013, 12:24 AM
I think you will be safe experimenting with carbs post workout and at night.
07-10-2013, 04:13 AM
07-10-2013, 07:43 AM
have you tried any of the other common simple supplements like melatonin or zinc prebed? the 5htp can help, but melatonin is more direct.
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07-10-2013, 07:44 AM
No I haven't tried anything - ill try the carb thing then melatonin if the problem persists. Thanks for your input.
07-10-2013, 06:01 PM
interesting thread, im on im on the same diet to lose last remaining fat, my sleeping patterns are **** aswell. what i noticed is my hands and feet felt cold alot of times i think its got to do with thyroid and metabolism slow down so i increased my carbs and felt better.
08-02-2013, 12:37 AM
The carb ups correctly which caused my sleep to get disrupted -
Just wondering what the thoughts are on
Post workout shakes? Would you of would you not have some carbs in your post workout shake to prevent muscle breakdown?
I didn't add carbs post workout as I thought it would disrupt the ketosis however it felt wrong.
08-02-2013, 02:03 AM
What did your carb ups look like?
08-02-2013, 02:06 AM
To be honest you could hardly call them a carb up -
I basically just had a cheat meal for lunch and dinner on saturdays which had more carbs in them.
I do know how to do a better carb up - just didn't put much effort into it at that stage.
Just curious about using carbs post workout to prevent muscle breakdown or do you not have carbs post workout as you'll disrupt ketosis?
08-02-2013, 02:08 AM
I am not doing the keto diet anymore just working on getting more calories into my diet to
Get some muscle gains. Was eating far too little for too long....
Keto was by far the best diet I've used to get lean.
08-02-2013, 02:31 AM
Ya that was probably the issue. Not enough carbs to really replenish glycogen stores. Plus sounds like you possibly didn't eat enough period.Originally Posted by pixiethree
You could do post workout carb shakes plus 1 meal with carbs. Might not be as effective at getting lean but should help build muscle. Basically what I have been doing.
08-02-2013, 02:37 AM
Yeah I've just upped my calories and am using simple carbs around training times - feeling pretty good
But technically in a keto diet when getting
Lean is your goal you'd skip on the carbs til your carb up days. Different things for different goals
08-02-2013, 03:59 AM
Unless you are trying to do it all at onceOriginally Posted by pixiethree
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