These keto strips....

[tha_Waco_kid]

Interesting - I had read about not enough fat but my macros usually show about 50 F / 45 P / 5 C. But I can up the fats and see what that does. Switch the turkey burgers for ground beef and the lean meat to ribeye you say? Don't have to tell me twice! Now I'm really getting hungry . I also take flax liquid fells which I didn't mention. I'm allergic to fish so I can't take fish oils for the omegas. Thanks

 

[WolfpackAlpha]

Interesting - I had read about not enough fat but my macros usually show about 50 F / 45 P / 5 C. But I can up the fats and see what that does. Switch the turkey burgers for ground beef and the lean meat to ribeye you say? Don't have to tell me twice! Now I'm really getting hungry . I also take flax liquid fells which I didn't mention. I'm allergic to fish so I can't take fish oils for the omegas. Thanks

Yes, switch out lean meats for high fat meats, and if you're allergic to fish/oil go with Flax. Keep your ratios to: 60-65% fat, 30-35% protein, no more than 5% carbs -- try to get more closer to 70% fat.

 

[Hellawulf]

Don't worry, this is a typical mistake of a low carb dieter. You're on a high protein medium fat /low carb diet, not on the high fat medium protein diet as you should be. This is typical and happens very frequently. The high protein intake causes problems with the metabolic shift to ketosis because protein is broken down by the body as a source of fuel, instead of fat.

1) drop whey protein, never use it again on a CKD, replace with caseinate
2) add bacon to breakfast
3) add more health fats like flaxseed
4) add red meat instead of chicken, like FATTY steak (real fatty) - NOT lean, very fatty

These are the ratios you want:
60-65% fat, 30-35% protein, no more than 5% carbs

You need a lot more fat. Try to get closer to 70% fat in your diet to help your body make that metabolic shift, and lower your protein.

+1

Your fat is TOO LOW. I LOVE THIS ADVICE! Eat more bacon!

There is a metabolic process by which amino acids are broken down into sugars which can cause insulin spikes. Your protein is high, and your fat is too low, which could be causing your body to use this metabolic process (I forget the name of it).

 

[tha_Waco_kid]

Thanks guys I will give this a shot. I'm refeeding some carbs today then plan on resuming ketosis journey tomorrow

So, with the increased fats, what kind of caloric total should I be looking for? ie, percent of maintenance. Eating all this bacon, whole eggs, nuts, etc., it will be a challenge to stay under maintenance that is for sure

 

[tha_Waco_kid]

Re: high fats

What about dairy? Ie, cheese, butter, heavy cream. Are these no nos even though v low carb?

 

[WolfpackAlpha]

Thanks guys I will give this a shot. I'm refeeding some carbs today then plan on resuming ketosis journey tomorrow

So, with the increased fats, what kind of caloric total should I be looking for? ie, percent of maintenance. Eating all this bacon, whole eggs, nuts, etc., it will be a challenge to stay under maintenance that is for sure

What kind of refeed are you doing? make sure your fat levels aren't below 30% and you don't eat too many simple carbs.

 

[Hellawulf]

What kind of refeed are you doing? make sure your fat levels aren't below 30% and you don't eat too many simple carbs.

Disagree here. On your reefed day your fats should be below 30% and you do want simple carbs (BUT NOT SUGAR!). Simple carbs restore muscle glycogen better (i.e. pancakes, white bread, white rice, all the stuff you would never eat usually), sugar will only replenish liver glycogen though and can spill over and cause an insulin spike. You want to get 8-10 g carbs/kg body weight (i.e. for me at 200 pounds, I need about 700-800 grams of carbs in that 24 hour carb-up window).

 

[Hellawulf]

Re: high fats

What about dairy? Ie, cheese, butter, heavy cream. Are these no nos even though v low carb?

These are fine while in ketosis. Also be sure to get those essential fats by getting those oils in your diet.

And as for eating below maintenance on this diet. It is very easy because the satiety effect. I have trouble even eating as much as I'm supposed to 500 calls below maintenance right now... fat is very filling, and the only reason you haven't already experienced this effect is because you weren't eating enough fat.

 

[WolfpackAlpha]

Disagree here. On your reefed day your fats should be below 30% and you do want simple carbs (BUT NOT SUGAR!). Simple carbs restore muscle glycogen better (i.e. pancakes, white bread, white rice, all the stuff you would never eat usually), sugar will only replenish liver glycogen though and can spill over and cause an insulin spike. You want to get 8-10 g carbs/kg body weight (i.e. for me at 200 pounds, I need about 700-800 grams of carbs in that 24 hour carb-up window).

You can disagree all you want, that's not going to change facts. The added fat aids in slowing the release of glucose in the blood, thus avoiding sugar rushes or crashes that can leave you feeling spent and irritable. By using lower glycemic foods with
increased dietary fat, you’ll also be able to extend the length of your carb load and not smooth out as quickly. On top of this, the average bodybuilder will have a hard time getting back into ketosis during the first 4 weeks due to a fluctuating metabolic shift; thus, medium fat levels are a requirement during the loading phase.

 

[WolfpackAlpha]

Re: high fats

What about dairy? Ie, cheese, butter, heavy cream. Are these no nos even though v low carb?

Cheese, butter are all great, but really concentrate on fatty red meat rather than eating a ton of cheese and butter. Also, watch for the hidden carbs in food. (cheese has a bit)