few CKD questions

[ZGzaZ]

okay, so im thinking of going CKD, read a article today, and a few things from it im on a little sketchy on....

1) You carb up once a week? is this correct? I want to do a 24 hour carb up, probably pretty short....so 70% of my cals will be coming from carbs.

2) What defines what will knock me out of ketosis? will a small amount of carbs? for ex: would I be okay in adding a tablespoon of barbecue sauce, or would the few carbs knock me out?

3) Will some dextrose postworkout knock me out of ketosis? Or do I need to completely restrict carbs through the week, and only take carbs on carb-up days?

4) Is there somewhere with a list of foods that will keep my in ketosis? because on low carb diets, im used to eating meals like chicken and vegetables, but even CKD doesnt like vegetables I hear.

 

[Stryc-9]

1) You carb up once a week? is this correct? I want to do a 24 hour carb up, probably pretty short....so 70% of my cals will be coming from carbs.

Yes, you generally run 6 days of low carbs with a 1 day carb-up.

2) What defines what will knock me out of ketosis? will a small amount of carbs? for ex: would I be okay in adding a tablespoon of barbecue sauce, or would the few carbs knock me out?

Most people can get away eating under 20 grams of carbs daily. Some guys can eat way more - so you might have to play around with carb amounts.

3) Will some dextrose postworkout knock me out of ketosis? Or do I need to completely restrict carbs through the week, and only take carbs on carb-up days?

If your workout is intense, you should still consume dextrose and protein afterward. The guys over at c-k-d.com are very vocal about this.

4) Is there somewhere with a list of foods that will keep my in ketosis? because on low carb diets, im used to eating meals like chicken and vegetables, but even CKD doesnt like vegetables I hear.

A good source for all aspects of the diet is www.c-k-d.com.

Also check out the following pages by Lyle Macdonald. Tons of valuable info. Lyle's Body Opus Pages

And of course, there is Mr. X's CKD manual over at massmonsters.com. And Mr. X's CKD calculator for determing your daily ratios: CKD Calculator

 

[ZGzaZ]

thank you, i got all the ratios worked out...but how the hell am i suppose to get 150g's of fat a day?

 

[Stryc-9]

One way to bump up fat intake is to start adding a lot of oils into your diet (try to get a variety of poly's - such as olive oil - and mono's - such as flax or hemp oil, etc.,). Fish (salmon) oil is also another crucial source of EFA's. I highly recommend extra virgin coconut oil (an extremely health saturated fat).

Mix a tablespoon of oil into a little bit of protein powder, or drizzle it over some leafy, fibrous greens (fiber is very important!! you can also supplement with psyllium powder). Cook your eggs in oil, etc., etc.,

 

[land0220]

When I was starting to plan out my CKD I couldn't figure out how to get enough fats either. Here are some ideas...

Natural Peanut Butter: 16g fat in 2 Tbsp.
Macadamia Nuts: 21g fat per ounce
Almonds: 16g fat per ounce
Flaxseed Oil: 14g fat per Tbsp.

Also, you can get some from bratwurst, sausages, ground beef, etc....but those contain saturated fats.

 

[ZGzaZ]

i think i'll add some natty peanut butter in, as well as some flax, thx for the tips guys....if you can think of anymore, post plz.