Please Scroll Down to See Forums Below So I am now on my 2nd week of CKD diet. Stats are. M, 28, 5"9, 206lbs been lifting for 13 years. I am eating about 150-180 grams of fat a day, supplementing with coconut oil since it is easy to swallow and supposed to be very healthy. keeping protein around 180-200 grams. And virtually no carbs. I have the Reagent test strips and am testing positive for ketones however it never registers past small amounts of ketones in my urine. My question is since i am not producing large amounts is it a fair assumption i am not metabolizing as much fat as I would be with high ketones? I have done atkins before and while my friends strip turned purple by the 3rd day it took me almost a 8 days to test with high ketones. please advise
On CKD Diet low ketone levels?
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sonicwaste
New member
Don't get hung up on ketones. No problem with pissing trace to small amounts of ketones.
okay thanks sonicwaste. I actually just started heavier after my posting. Havent lost much weight as of yet but im committed to doing at least 12 weeks on this diet. For thos of youn who have completed this diet what is the best way to re enter into the world of carbs without rebounding weight. Should i start with only low GI carbs early in the AM only? Just trying to mentall prepare so I donot fail after all of this hard work. Thanks
sonicwaste
New member
Careful going too long on it without shaking it up to different diets. I've found myself and others to be severely negatively impacted by too long on CKD... Especially as you start getting your body fat down really low. Just don't dig yourself into a hole where you get really depleted... Because coming out of it is counterproductive.
Your biggest rebound is going to be glycogen and water when you reintroduce yourself to consistent carbs. The biggest I've rebounded is 11 lbs... No increase in LBM, all glycogen and water... But like I said before, I was severely depleted. Slowly reintroduce the carbs, mainly low GI... Unless you switch to a TKD, where I don't believe anything special is needed on reintroducing carbs. Just don't mix your high GI carbs with fats when you do come back on. Always be smart with the high GI carbs. Reintroduce low GI carbs 100g-150g-150g, etc. 3-4 day grace period is all you need, providing you don't need a huge re-feed to get back to normal
sonicwaste
New member
Targeted Keto Diet. There are many versions and analogues... some with preworkout carbs, some with pre/post, some with pre/intra/post.
Most often, you base carbo intake on energy expenditure and recovery.
I'm not saying the diet isn't safe to run for long period of time. I'm just saying at some points it can quickly become counterproductive and problematic. Your body can adapt as well. Especially when your body fat gets lower, you have less and less fat to be used as fuel/energy. Thus you can hit the tank on E pretty fast.
I like to change things up every 2-3 weeks, or when things stop to progress. It's all about learning and listening to your body... And keeping an eye on things.
As far as the 3-4 day grace period... Providing you aren't digging yourself out of a hole of depletion. Reintroduce normal carbo levels over 3-4 days. If you are going to carb cycling, then start back on a low carb day, then go to medium, then high. If you are going into a TKD... do a 1-2 day re-feed get yourself full again, then move to TKD... Just don't go from 0 carbs to conistent 200g+ carbs.
Most often, you base carbo intake on energy expenditure and recovery.
I'm not saying the diet isn't safe to run for long period of time. I'm just saying at some points it can quickly become counterproductive and problematic. Your body can adapt as well. Especially when your body fat gets lower, you have less and less fat to be used as fuel/energy. Thus you can hit the tank on E pretty fast.
I like to change things up every 2-3 weeks, or when things stop to progress. It's all about learning and listening to your body... And keeping an eye on things.
As far as the 3-4 day grace period... Providing you aren't digging yourself out of a hole of depletion. Reintroduce normal carbo levels over 3-4 days. If you are going to carb cycling, then start back on a low carb day, then go to medium, then high. If you are going into a TKD... do a 1-2 day re-feed get yourself full again, then move to TKD... Just don't go from 0 carbs to conistent 200g+ carbs.
oso0960
New member
I got this from T-nation and plan to use it once I finish my CKD.
1st — 3rd Weeks — (Lower Carb Days; about 2500kcal/day)
4th — 6th Weeks — (Lower Carb Days; about 3000kcal/day)
7th — 9th Weeks — (Lower Carb Days; about 3500kcal/day)
1st — 3rd Weeks off
2 higher carb days, spread 3-4 days apart
4th — 6th Weeks off
3 higher carb days, spread 2-3 days apart
7th - 9th Weeks off
4 higher carb days, spread 1-2 days apart
I think it's important to note that these higher carb days aren't re-feeds or cheat days. They're simply days where you can reintroduce some carbohydrate into your diet — these carbs are to come on top of the calories determined above.
He also notes that you should try to add the carbs around your workouts.
Just a suggestion with the rebound.
1st — 3rd Weeks — (Lower Carb Days; about 2500kcal/day)
4th — 6th Weeks — (Lower Carb Days; about 3000kcal/day)
7th — 9th Weeks — (Lower Carb Days; about 3500kcal/day)
1st — 3rd Weeks off
2 higher carb days, spread 3-4 days apart
4th — 6th Weeks off
3 higher carb days, spread 2-3 days apart
7th - 9th Weeks off
4 higher carb days, spread 1-2 days apart
I think it's important to note that these higher carb days aren't re-feeds or cheat days. They're simply days where you can reintroduce some carbohydrate into your diet — these carbs are to come on top of the calories determined above.
He also notes that you should try to add the carbs around your workouts.
Just a suggestion with the rebound.
sonicwaste
New member
adding the carbs around your workouts will assure they are used for fuel and assist in regeneration. High GI carbs are best for this because they are in and out fast
