Is it better to stay in ketosis or go in and out?

But there is no evidence to suggest one way or the other, and different people will respond differently. Some people struggle to get back into ketosis once they go out, some experience cravings they can't control, and others move back and forth with ease. The key is knowing which group you are in.

dietdoctor.com - Do you recommend going in and out of ketosis? - Diet Doctor

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What do I need to know about exercising while doing extended fasting? How much salt should I add to water when I’m fasting? And do you recommend going in and out of ketosis?

It’s time for this week’s Q&A about intermittent fasting and low carb with Dr. Jason Fung:

Exercising while fasting

Is there anything I should bear in mind regarding extended fasting and endurance training? I’m looking at starting some extended fasts of around 36 hours, but I will also be exercising quite heavily as I’m training for a marathon. Any advice would be really appreciated.

Chris

There is a period of adaptation, about 2-3 weeks to get your body used to exercising while fasted.

Dr. Jason Fung

Water fasts and staying hydrated

Hi Dr Fung,

Do you have a recipe for how much salt to add per one liter of water, for a person to drink while on a water fast to maintain hydration and electrolytes? Every person drinks a different amount of water each day so the question is if a person only drank this salted water and no other liquids.

Thanks,

Rachel

There is no single right answer. Some people don’t use salt at all. Others get dizzy if they do not take supplemental salt. The kidneys have an extraordinary ability to retain salt in the the event of sodium depletion. For shorter fasts (24-36 hours), it is likely not necessary to supplement.

Dr. Jason Fung

Going in and out of ketosis regularly?

Is it necessary or recommended that you switch out and into ketosis again on a regular basis? Online I read that some experts advise that, in order to maintain insulin sensitivity. For women I even read about a high-carb “week” during the menstrual cycle, altered with a ketogenic diet in the other 3 weeks. Or 5 days keto, 1 day fast and 1 day feast, with higher carbs. I watched many videos on the dietdoctor website now (love it!) But have not come across any such advise yet.

Mirjam

Personally, I think it is beneficial to switch things up every few weeks, too, although most evidence is anecdotal. There is one small study MATADOR, that suggests this is true. In this study, alternating periods of calorie restriction with normal diets seemed to be better than continuous dieting. The same may hold true for ketosis for some people. But there is no evidence to suggest one way or the other, and different people will respond differently. Some people struggle to get back into ketosis once they go out, some experience cravings they can’t control, and others move back and forth with ease. The key is knowing which group you are in. Hopefully we will have data about this in the near future.

Dr. Jason Fung

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Should I do cardio after cheat day?

Schedule a High-Intensity Calorie-Burning Cardio Workout Remember, high-intensity does not mean “extended”, so avoid a lengthy workout the day following your cheat day. Endurance cardio sessions, in combination with an improper diet, will stress your body's maximum.

blackdoctor.org - 4 Fat-Burning Tips To Try After Cheat Day - BlackDoctor.org

Cheat days happen. Whether intentional or not, we’ve all been there, especially this holiday season with all the parties and dinners. Having a cheat day is a great way to treat yourself for adhering to your meal plan throughout the week, but sometimes we overdo it and fall off the wagon. When this happens it may seem impossible to pick back up momentum, so we’ve rounded up a few tips that can immediately put you back on the straight and narrow. The day after your cheat day you should commit to eating a lot of protein and veggies. Try to keep the calories low this day and it will help you balance your calorie intake.

RELATED: Great Tips to Burn Off Your Holiday Meals

2. Schedule a High-Intensity Calorie-Burning Cardio Workout

Burn off those calories with a high-intensity workout. Remember, high-intensity does not mean “extended”, so avoid a lengthy workout the day following your cheat day. Endurance cardio sessions, in combination with an improper diet, will stress your body’s maximum.

Stress overload causes cortisol, which is correlated with fat storage.

So don’t go crazy. An extra 20 minutes of cardio or a couple of extra sets to your weight-training routine will suffice.

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