ketogenic diet

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imported_fearofthedark

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Hi. I have a family history of obesity and diabetes. The last time I was doing HST, i was on a high carb diet. Of course I got muscular, but i got very fat, and my gut got huge. I had a ravenous appetite that I attributed to weight training, but turns it out it was from constant blood sugar crashes. I stopped everything I was doing and realized I was becoming resistant to insulin in a major way.

I started a ketogenic diet again. What a mircale. I am loosing body fat, and all my cravings are gone. It's hard for me to workout though. I don't really have any muscle glycogen anymore. Will it be possible to workout with out it? I'd have to just depend on the creatine and aerobic pathways for fuel. I can't risk adding alot of carbs back in and getting fat and hungry again.
 
Schedule carbs prior and post w/o, and nothing else?

Prior should help with the workout itself, post with lil bit of glycogen?
 
If you are going to do this, you really should do a carb refeed on weekends, or at least during a two to three day block of days. It will help you out a lot.
 
Both Jester and Totentanz make excellent suggestions. I`ve tried it myself and ultra-low carb diets and efficient hypertrophy do not go together. You do have a few options though.
1) Jester`s suggestion; pre/post cycle carbs only
2) Totentanz suggestion; carbing up on the weekends
3) Carb cycling (do a search for this)

Option 3 is my personal fav. Even with that though I have at least 1 day/week that is a relatively high carb day.

Some other suggestions;

During the week try not to exceed 100g of carbs.

If you have a high carb day, try not to exceed 300 and try not to do it all at once.

Try cider vinegar (do a search). This has proven incredibly effective for a lot of people, myself included, at combatting many of the negative side effects of carbohydrates.

With the exception of pre/post workout, try to avoid ANY refined and/or simple sugars. Try to find a good low GI source of carbs that works for you.

Splenda

The toughest part of keeping the carbs down is maintaining a caloric surplus, which is essential for efficent musle gaining. I use MCT oil on days when I`m need to boost my calories to meet my quota for the day. It`s not for everyone but it works for me. You could also try a handful of walnuts. They`re relatively low GI, high in calories and chock-full of goodness.

Hope any of this was helpful and good luck.
 
You could also look into UD2.0. Not really a ketogenic diet, but it involves carb cycling and is really great.
 
[b said:
Quote[/b] (Totentanz @ Dec. 15 2005,8:52)]You could also look into UD2.0.  Not really a ketogenic diet, but it involves carb cycling and is really great.
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Aren't cyclical ketogenic diets more suited for people who are already fairly lean? I don't remember fear posting his actual bf%, but I think he'd go better with a straight ketogenic diet right now if he's got a higher bf%. Low carb intake pre and post workout would be a decent approach.
 
Good point. If his bodyfat isn't low, carb refeeds probably shouldn't be as frequent. Maybe once every couple weeks or something like that, if he really thinks he needs it. Perhaps even less frequent?

As for working out - after a week or so without carbs, your energy levels should go back up. I did a PSMF briefly, which means no carbs or fat in your diet, essentially, and it was hell for the first few days but after that I was fine. I was able to workout normally after that.
 
just remember, a CKD refeed is not always for leptin blah blah blah

its to maintain muscle glycogen.

if he is trying to gain muscle on a keto diet, then weekly is about the max length of time he would want to go before carbing up
 
TKD or CKD are your 2 best options. UD2 uses too many carbs for too long for the type 2 diabetic. (At least it does for me.)

On a TKD, you schedule your carb intake to just before and just after your workouts, it can really help if you are having poor workouts due to the carb/glycogen depletion.

I, myself, prefer the CKD. The weekly refeed allows for some very intense training for the first 2-3 days after.

Once your body makes the full transition, you should be able to add calories and increase your lean body mass.
 
I had good results with a TKD. Will be going that route again fairly soon.

As an aside, can someone tell me why I posted in German a few posts up? I honestly don't remember doing that.
 
i am 197lbs @ 12-13% bf. I figure i need to drop to about 190lbs in order to have a visible six pack (my goal for the summer).

i am thinking of doing a keto diet to maximize fat loss/retain max lbm. how has everyone's experience been for keto diets in comparison to a more traditionally balanced lower cal diet?


i am thinking the following meal plan....


8:30am breakfast: (not much of a morning person so this is prepared in a blender the night prior)
-1/2 cup of oats
-muscle milk

11am
-1 can of tuna mix w/ 1 slice of american cheese & mustard
-raw spinach w/ balsamic vinegar

1pm
-1 chicken breast & vegetables

3pm
-chicken, cow, or tuna w/ cheese

5pm preworkout shake
-30g dextrose
-40g whey

6pm postworkout shake
-30g dextrose
-40g whey
-5g creatine

7-7:30pm
-cow, chicken, or fish
-salad or vegetables

9:30pm
-1 can of tuna w/ 1 slice of american cheese & mustard

asleep by 10:30



any advice on the above?
 
What about a Keto diet for someone with lets say 25% body fat..
Would I need to skip refeeds altogether? Would a straight up ultra low carb be best for fat loss?
I really am confused with the Keto diets..
Most of the discussion is for people already at a lower percentage of body fat. What about is big-uns!
thanks!
 
Umm, skipping refeeds alltogether isn`t a great idea. Do them short(one day) and with a longer interval in between, say one carb-up every other week. Keep them clean, eat no crap if you can avoid it, try to stay away from fructose and sucrose, as those tend to refill the liver and you don`t want that and that`s about it.

In all fairness, I think that with only cleaning up your diet and adopting a zone like 40/30/30 macronutrient split you`d achieve great results, and when you hit a low BF%, somewhere 10-12 at max then you can dabble with CKDs. Being lean also helps you gauge when you should stop the carbing.
 
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