Low carb diets

[lacoste]

There has been a lot of talk on here lately about CKD type diets. How beneficial would it be, from a fat loss standpoint, to only take in carbs before and after training and then thats it for the day. For example pre work out have some protein and about 30g of slow digesting carbs and then immediately afterward have whey with another 30-40g of slow digesting carbs. Then that is it, only protiein, fats, and fibrous carbs like veggies. Would this produce good fat loss results. Because i know that the main benefit of a CKD or TKD is that it kicks your body into ketosis, but ingesting this many carbs wouldn't allow your body to do that. So would it really make any difference. Or when it comes to fat loss is it, eat no carbs or eat only slow digesting ones, but no nead to restrict.

 

[alex2678]

Good post. Taking in carbs before and after carbs then nothing for the remainder of the day will probably get you similar results to any other reduced calorie diet. You won't be in ketosis and therefore not using fats as a primary energy source. The thing with the CKD is that when you're in ketosis, fats have to be used as fuel or eliminated. You can't store ketones. Your body can't reconvert ketones back into fats. The route for elimination is through the kidneys and into the urine....Thus you end up creating more of a calorie deficit. (The bottom line in just about every diet.)

The other thing is that starving the body of carbs for 5 days causes a temporary rise in muscle insulin acceptance and some people, not me, get a big boost in strength on the carb up days. Any muscle that might have been burned during the week in ketosis is quickly regained during the re entry of carbs. Hope that helped some....

 

[gymratforlife]

There has been a lot of talk on here lately about CKD type diets. How beneficial would it be, from a fat loss standpoint, to only take in carbs before and after training and then thats it for the day. For example pre work out have some protein and about 30g of slow digesting carbs and then immediately afterward have whey with another 30-40g of slow digesting carbs. Then that is it, only protiein, fats, and fibrous carbs like veggies. Would this produce good fat loss results. Because i know that the main benefit of a CKD or TKD is that it kicks your body into ketosis, but ingesting this many carbs wouldn't allow your body to do that. So would it really make any difference. Or when it comes to fat loss is it, eat no carbs or eat only slow digesting ones, but no nead to restrict.

I thought that it took 30g of carbs to know you out of Ketosis.

 

[gymratforlife]

Good post. Taking in carbs before and after carbs then nothing for the remainder of the day will probably get you similar results to any other reduced calorie diet. You won't be in ketosis and therefore not using fats as a primary energy source. The thing with the CKD is that when you're in ketosis, fats have to be used as fuel or eliminated. You can't store ketones. Your body can't reconvert ketones back into fats. The route for elimination is through the kidneys and into the urine....Thus you end up creating more of a calorie deficit. (The bottom line in just about every diet.)

The other thing is that starving the body of carbs for 5 days causes a temporary rise in muscle insulin acceptance and some people, not me, get a big boost in strength on the carb up days. Any muscle that might have been burned during the week in ketosis is quickly regained during the re entry of carbs. Hope that helped some....

SO if basicly once you turn fat into ketones you always get rid of them thru the urine do you still have to be in a caloric deficit on the CKD diet?

 

[lacoste]

Thanks Alex. Bro that helped very much. That is exactly what i was trying to figure out. So other than restricting calories there is no reason to restrict carbs. Its kind of an all or nothing. K to you.

 

[alex2678]

SO if basicly once you turn fat into ketones you always get rid of them thru the urine do you still have to be in a caloric deficit on the CKD diet?

A calorie deficit is always required for any diet including a CKD. You can consume slightly more calories while on a 70/30 diet and still lose fat, but I always stuck to the numbers in bodyopus and kept my calories throughout the week at slightly below maintenence.

 

[gymratforlife]

You must spread some Karma around before giving it to alex2678 again.

 

[the-short-one]

Thanks Alex. Bro that helped very much. That is exactly what i was trying to figure out. So other than restricting calories there is no reason to restrict carbs. Its kind of an all or nothing. K to you.

Not necessarily. It depends on how sensitive you are to carbs. Everyone is different. I can't train for long on an extended low/no carb diet. By day 4, I have problems dragging myself out of bed, with no energy to do cardio or anything else.

I carb up every 4th day with just enough complex carbs to fuel my body for another 3 days, and so on. My body still burns fat, but I'm not run down. I'm not in Ketosis, either - but you don't need to be to burn fat.

If I take in too many carbs on a daily basis (and too many for me is over 30% - even on calorie deficit), my fat loss slows or stops.

Again, what works for me doesn't necessarily work for everyone, but "all or nothing" isn't right, either.

 

[lacoste]

Thanks short one. I just meant that if your goal is ketosis then you kind of have to choose. From my experience I am very carb sensistive, But I dont do well at all on a no carb diet. But I'm going to try carbs before and after training and see how I respond to that.

 

[alex2678]

Not necessarily. It depends on how sensitive you are to carbs. Everyone is different. I can't train for long on an extended low/no carb diet. By day 4, I have problems dragging myself out of bed, with no energy to do cardio or anything else.

I carb up every 4th day with just enough complex carbs to fuel my body for another 3 days, and so on. My body still burns fat, but I'm not run down. I'm not in Ketosis, either - but you don't need to be to burn fat.

If I take in too many carbs on a daily basis (and too many for me is over 30% - even on calorie deficit), my fat loss slows or stops.

Again, what works for me doesn't necessarily work for everyone, but "all or nothing" isn't right, either.

Very true. I think Lacoste was asking if he could get the same fat burning effects as a CKD by just having carbs before and after your workout. I'm carb sensitive as well and even when I'm not following a bodyopus style diet, which is 90% percent of the time, I still have to limit my carb consumption and focus more on fats and protein. Lower carbs for me, keeps me looking "dry" and stabilizes my energy levels and overall mood. In the end it's just basic calories in calories out and you do not have to be in ketosis during your cutting cycle. Everybody responds differently to various diets. I happen to lose fat and retain muscle faster with a CKD, but there are plenty of people who do not function well with the 70/30 ratio.