CKD GURU's and USERS!!!

[dr_skier]

thanks for the heads up. Well i'll limit my artifical sweetener intake i suppose. no more sorbitol, but hey brocorlli is nice news! and i cant start my day without a scoop of anpb, its "adam's", great stuff!!!

Does anyone want to take a stab on telling me about am cardio while on keto diet? I dragged my lethargic ass to the gym this am for 35 GRUELLING minutes lol, good sweat and heart rate though. Would the cardio (am empty tank) keep you further in ketosis longer by buring up anything your body might have converted or by burining any of the 20or less grams of carbs i'll eat during the day?

 

[Makavelli]

In order to establish ketosis when you are first starting out the diet it is essential that you eat zero carbs. Nada. Zip. None. I have lots of experience with this diet and can tell you that it's much easier to completely eliminate them until you can drop into ketosis very quickly. At that point you can add some fiber like brocoli. I didn't eat any carbs at any time. I don't know why people are always trying to add carbs to a no carb diet. You'll feel like shit if you add carbs because you won't be in ketosis. When you are in ketosis you feel much better than being in low blood sugar.

So no ANPB, no cottage cheese, and be careful when you have whey protein. You should only have it post workout and that's it.

 

[dr_skier]

sigh, i had a funny feel MAK that you were going to tell me thats how i needed to get into deep keto... but thank you. Well i had a scoop of anpb at break alongside my fried eggs and ground beef lol... ok i'll cut any and every carb compeletly at this stage. This is day two so i should be getting close to keto here. I'll even throw in a second cardio session tonite to see if that can take me the final notch into keto.. Question though, on carbup (in 10 days now), can you eat fiber like broc or anpb the next day when u are going back to keto, or same principle, next two days keep it strict as to be sure u get there quick?

 

[alex2678]

True about limiting carbs as much as possible if you're just breaking into a CKD from a more traditional high carb diet. Most people won't even get into ketosis for 3-6 days. I wouldn't go crazy with the carb up either. 12 grams carbs/kilo of bodyweight for 36 hours instead of 48. I know a few people who followed Duchaine's advice to the letter and did a full body high rep workout the night before going back to no carbs and got into ketosis by the next morning.

 

[Makavelli]

True about limiting carbs as much as possible if you're just breaking into a CKD from a more traditional high carb diet. Most people won't even get into ketosis for 3-6 days. I wouldn't go crazy with the carb up either. 12 grams carbs/kilo of bodyweight for 36 hours instead of 48. I know a few people who followed Duchaine's advice to the letter and did a full body high rep workout the night before going back to no carbs and got into ketosis by the next morning.

That's what I recommend. Going no more than 36 hours for the carb load and taking in a max of 12 grams of carbs per kg of lean body mass. I can drop into ketosis in about 12 hours without using slin nor training.

Dr., once you have done about 4 weeks of the diet your body should be primed to drop into ketosis quickly. At that point you can add brocoli the first day after the carb up and still stay in ketosis. It's the initial stages of the diet where you need to be careful.

 

[dr_skier]

Gotcha. I'm also planning on doing as you said and skipping that first carb load, so in 10 days time i'll load by eating some hi gi carbs (fruit), hitting a workout, high gi carbs and then eat carbs for the rest of the day, avoiding fats, and tapering down with low gi carbs...... one thing though, i'm planning on just making sat my carb up day, 8am-midnight kind of thing, does anyone see any problems with this?

 

[Makavelli]

Gotcha. I'm also planning on doing as you said and skipping that first carb load, so in 10 days time i'll load by eating some hi gi carbs (fruit), hitting a workout, high gi carbs and then eat carbs for the rest of the day, avoiding fats, and tapering down with low gi carbs...... one thing though, i'm planning on just making sat my carb up day, 8am-midnight kind of thing, does anyone see any problems with this?

OK bro, a number of things. Don't eat fruit while you're loading. It's great to kick you out of ketosis, but the fructose in it, which is why it kicks you out of ketosis, will not allow you to load optimally. You will gain fat by using fruit during the load. Just wanted to make sure you're clear on that. If you load for only 24 hours you will not fully supercompensate. You may lose a little more fat than on a 36 hour load, but your strength will suffer and eventually your muscle mass. Make sure to do the depletion workout. I found that you'll load much better with it.

 

[dr_skier]

So say my load day is Saturday (or friday night and sat then for a 36h). I'd want to do a huge lift/cardio workout before I begin loading then after my workout begin with a pasta meal or other high carb meal and continue with the carbs until sat night where I do another big workout to help me on my way back to ketosis.

Now i'm borderline dying here mak, i've got everything cut today (yesterday i had a tablespoon of anpb, 10sugar-free sorbital candies, diet coke and mayo) now those all have some trace carbs in them. So today nothing, nadda. Can i have any sugarfree gum at all? Or any aspratame whatsoever?

Not to say I dont trust you 100% mak, cause i do, but lyle Mcdonald wrote this about fruit:
"Prior to the depletion workout, it is important that you get out of
ketosis by consuming 50 grams of carbs (fruit is ideal) about 2 hours
before the workout. The rationale is this: while in ketosis, the body will
prefer ketones to glucose for fuel. To achieve maximal glycogen depletion
in all muscle fibers, you need to exit ketosis. Fruit (which will
preferentially refill liver glycogen) is the ideal way to do this. This will allow for maximal glycogen depletion during the workout. The carb-up should begin immediately after the final Friday workout and
continue from 24-36 hours at which point you should switch back to low carb
intake."

Also can anyone explain this to me (cited below), if one does this technique with just one mega-carb meal an hour after friday's workout, how are they "spiked" back into keto by sat morning? I am looking to loose the most fat possible, i may just carb up for one meal/week (the fri) or do a 36h carb load every two weeks. Wow so much to read and learn.


"For those who need to lose fat very quickly, carbing every other weekend
can have very positive results although it's not as much fun. In this
case, I'd suggest one concentrated carb meal one hour in length right after
Friday's workout and then go immediately back to low carbs. Unless you
really overdo it, you will probably spike yourself back into ketosis by
Saturday morning."

Thanks everyone, thanks Mak and Alex!!!

 

[Makavelli]

Dr. that's what I said about the fruit. You need to eat fruit BEFORE the depletion workout, but not during the load.

Pasta should not be your first meal. In fact you should drink straight dextrose and whey for your first several meals after the depletion workout. Also you don't need to do cardio after the depletion workout. In fact, you proabably won't be able to.

I wouldn't recommend the one carb meal thing. There's no need to do that. You might as well just stay in ketosis and skip carbs all together.

 

[TheCorsican]

I wouldnt eat anything but clean foods.

I ate nothing but chicken and eggs my first 2 weeks.

I ate something with aspartame once and it threw me out of ketosis. Watch out for anything with starch. This threw me out of keto too.

I lost 13 pounds my first 2 weeks.

anpb and nuts have sugar in it. This will kick you out of ketosis too. Stay away from that diet soda crap. Just drink water