Nikki,
I don't think there is a hard and fast rule about the effects of "die-off." My "die-off" blues were short-lived: 3 days. But, I don't know what's dying in your body. If, for example, the monolaurin (what your body converts the coconut oil's lauric acid to) is killing a systemic yeast infection (as in candida), it may take awhile. I'm sorry that I can't be more specific.
I also regret ignoring your workouts. You don't mention how intense your workouts are, but glycogen depletion *might* be contributing to your feeling out of sorts. As a rule of thumb, the more intense the exercise, the more glycogen the body will want to use. Here's a short essay on the topic by a smarter person than I from another forum in which I participate.
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When we exercise muscles, they have access to different energy systems. The primary energy systems are:
1. Phosphagen
2. Glycolysis, of which there are two types: fast glycolysis and slow glycolysis
3. Oxidative system (an aerobic process, i.e., requires oxygen)
Phosphagen
Basically, about 0-6 seconds worth of stored ATP plus creatine phosphate and enzymes to create ATP. Very high intensity.
Fast Glycolysis
Energy source is glucose. Commonly called the anaerobic system, although glycolysis itself does not depend on oxygen. However, the glycolytic rate and presence of oxygen determine whether fast or slow glycolysis is used. With insufficient oxygen, the end product pyruvate is converted to lactic acid.
Slow Glycolysis
Also uses glucose for energy. However, the difference here is the rate. A slower energy production rate and suffficient oxygen allows the end product pyruvate to be transported to the mitochondria and enter the Krebs cycle. Thus no lactic acid is produced.
Oxidative System
The oxidative system utilizes fats or proteins or the pyruvate endproduct from glycolysis. In the muscle mitochondria, these substances also produce energy via the Krebs cycle.
All Systems, All the Time
The key point to understand is the body is commonly accessing all of these energy systems. It is not like we use "fat-burning" until it switches off and then we start "carb-burning." At no time, during either exercise or rest, does any single energy system provide the complete supply of energy. During exercise, the degree to which anaerobic and oxidative systems contribute to the energy being produced is determined primarily by exercise intensity and secondarily, by exercise duration.
At 50% of VO2Max, roughly 80% of the total energy is supplied from fatty acids and the remainder from glycolysis. At 100% of VO2Max, the ratio is roughly reversed: about 80% of energy comes from glycolysis. However, we are still burning fat -- we are actually burning much more fat at the higher intensity. However, the glucose usage skyrockets so much that the percentage of energy produced from fat drops.
In the long run, it depends on our training purpose and goals. Long exercise durations of low to moderate intensity teach the body to prefer to burn fatty acids for fuel and spare (keep in reserve) its glycogen. Performing the same amount of work, but in a short and intense bout will train the body to primarily use glycogen for the energy.
If the work amount is identical, we need the same amount of ATP, leading to the old saying of "a calorie is a calorie". However, how we burn that calorie has a big impact on which energy system the body uses to perform the work.
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