Timing Carb intake question
Hello to anyone who can help with this somewhat nuanced question.
I've been doing Keto for about a month. I've lost about 10 lbs of weight (probably mostly water weight as I emptied out my glycogen stores). Urine strips show me on the low end of ketosis most of the time. I've begun exercising again, too. 10 minute warm-up on a bike, low weights-high reps weight lifting, cool down on a bike. If all goes well the exercise intensity will slowly climb into the land of high-weights-low-reps. My daily calorie goal is 1500, of which I'm striving for 5% or fewer coming in from carbs. Now, for my question:
I am facing a new situation, however, in which I'll have ALL 18 grams of my daily carbohydrates coming on board during my evening dinner meal between 5:30 and 6:30pm as opposed to spreading them all out over the course of the day. Is this single dose 1) large enough to induce an insulin spike that will knock me out of ketosis, and 2) will that dose allow enough time before I go to sleep 3 to 4 hours later that I'll be able to slide back into ketosis overnight?
Thanks for any insights. I love learning about the science behind ketogenic metabolism!
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No problem with that at all. It is very smart to defer carb eating! That's a big reason for plateaus - eating carbs (especially fruit) at your first meal is more likely to spike insulin than later in the day.
Four hours should be sufficient. Also, it should help you sleep better having some carbs with your last meal.
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I think it's great. It's best not to "graze" all day, (meal, snack, meal, snack etc.) because every time you put something in your stomach you spike your insulin so if you can do it once, as I do also then I see no issues. With that said, I do break my 12 hr. fast, (4pm-4am) with bullet proof coffee, then a meal at 4pm and bed around 9pm. I also take smaller mason jars and add a cup of water or so to each and 2 tblsp. of apple cider vinegar, a splash of lemon, (or lime) and some Himalayan salt. I will sometime add cayanne pepper. I ALWAYS gulp some down before anything goes in my mouth. There are so many health benefits and it's good for your gut & aids in digestion.... Keep up the good work :-)
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Go to Dr Berg you tube. He is so knowledgable. Like u, l love the science behind all this. So much misinformation.ation out there.
