Low Carb Diet

Okay so as of yesterday i started off a diet. I'm trying to aim for a 50/40/10 ratio (fat/protein/carbs) on off days and perhaps a little bit more carbs on workout days but not much. I used some caculator on this site and it said my maintanence was at 3000 calories but i think thats a bit high so im aiming for 2300 per day. Unfortunately however, I definently need some advice on some specific foods to eat because i had a hard time actually finding foods with a lot of fat yet low in carbs.
 
I would say my first day was a fail judging by the micros
Breakfast:
Cube Steak (4oz): 120 calories; 3.5 G fat, 20G Protein
Yogurt: 110 calories 2 G fat, 19G Carb, 5G Protein
Chicken Sausage: 130 calories, 7G fat, 1G Carb, 15G Protein
 
Preworkout Shake:
110 calories, 2G fat, 4G Carb, 24G Protein
 
Postworkout Shake:
110 calories, 2G fat, 4G Carb, 24G Protein
 
Lunch:
2 More Chicken Sausages: 260 Calories, 14G fat, 2G Carb, 30G Protein
Mixed Nuts: 170 Calories, 15G fat, 5G Carb, 6G Protein
 
Dinner:
Potato Pancake: 207 Calories, 11G fat, 20G carb, 4G Protein
Scrambled Eggs (3 Eggs): 280 Calories, 21.5G fat, 1.5G Carb, 18G Protein
 
Before Bed:
Protein Shake: 110 Calories, 1G fat, 2G Carb, 24G Protein
 
Anyhow after figuring this all out it came to
Calories: 1607
Fat: 77G
Carb: 41.5G
Prot: 170G
 
I can definently get the carbs down more as i didn't realize how many carbs the yogurt had until after i looked it up online, and i don't have potatoes on a regular basis so i can cut that out. Nontheless, my fat was far to low for my goals here so today i bought meat that had more fat than protein but i would like to know what else out there is somewhat higher in fat content while still being low on carbs. I also guess i can eat a lot more as i only got 1600 calories when my goal was 2300.

Just drink 3 shots of extra virgin olive oil a day. healthy fat, carb free, and very filling.

dtes


Just drink 3 shots of extra virgin olive oil a day. healthy fat, carb free, and very filling.

How about instead of shooting olive oil... he actually I don't know, has a salad with a nice vinaigrette (base is olive oil, actually gets some vitamins that way).  Or saute foods in olive oil.

Nuts are good, a little bit of carbs though.

Greek yogurt has a lot less carb content than regular yogurt. The full fat variety has a lot of fat.

Raw milk cheese, is a good option.

1600 kcal isn't nearly enough man, get it up to 2300 asap.

Fatty meats and nuts... that's where I've been getting the majority of my fats.  Also I drink whipping cream in my coffee, not terribly healthy, but it helps the macros and tastes awesome.  If you're a lazy bastard, shooting EVOO is all right.  It's easy, and the taste isn't so bad.  But like thehardway said, why not cook with it or have a good oily salad?  Mmmmm...

yes i agree i didnt mean to only get in 1600 kcal i basically just ate it and recorded it then went back later to add and was deeply disapoointed. From what i looked at though, aren't some of the greens out there fairly high in carbs; the only one i found online that looked decent was spinach which ive been using to make omeletes (sp?).

I tried greek yogurt before and didn't like it but ill give it another go as i definently need to broaden my eating selection.

I do eat nuts as im fine with few carbs as long as i don't go overboard.

Thanks and looking forward to future posts although i did notice there seems to be a nutrition thread going on about keto atm that i think im going to take a look at.  :)

Okay so i have read up on this a little more and i just want to make sure im doing everything right before i continue doing this. I'm trying to do TCD (Timed Carb Dieting?)

So i workout Monday, Wednesday, Friday (Madcow 5x5)

So to start it off it would look like

Monday: Only Carb is directly post workout?
Tuesday: No Carbs
Wednesday: Same as Monday
Thursday: No Carbs
Friday: Same as Monday and Wednesday

Then Saturday and Sunday i would carb have my carb up days? Should i still be aiming for the 2300 calories on these carb up days or do we just throw this out the window?

Would this be the only (or best way) to do this on my current schedule or am i missing stuff i could tweak with?

Thanks!

I think you mean CKD, Cyclical Ketogenic Diet.  The MO for most CKDs is no carbs for 5-6 days (usually max carbs is around 10-40g per day), then a 1-2 day carb load.  People do reloads differently, but I think everyone jacks up the kcals.  During the low-carb phase, the majority of your carbs should come from green, leafy vegetables, and nuts if you choose.  Post-workout is usually no carbs, as this can keep you from achieving ketosis.

But you don't have to be on keto to lose weight on low carbs.  If you do choose to go with a CKD, then you'll probably wanna do a little more research.

I hit keto and stay there with ease. Sometimes I carb up every 2 days with one meal just for the fun of it. It is helping lose fat faster which is amazing.

Perrynaytor


I hit keto and stay there with ease. Sometimes I carb up every 2 days with one meal just for the fun of it. It is helping lose fat faster which is amazing.

I've been under the impression that you can only hit keto when your muscular glycogen levels are quite low.  Am I missing something?  How do you stay in ketosis when you're carbing up so frequently?  No doubt you can lose fat just fine like that, but are you sure it doesn't kick you out of ketosis?

http://www.ironaddicts.com/forums/showthread.php?t=3398

Talks about the diet im talking about there; timed carb dieting.

Oops, my mistake!  It just looks so similar to CKD that I assumed it was the same thing.  Thanks for the link.  I'll go back and read it in full later.  Let us know how it works out for you, mate.

(What a stupid name: timed carb dieting, what the hell!!)

Yea i just really want to know if im still supposed to have carb up days on this program even when i might be having 50 extra grams of carbs directly after each workout like it calls for.

thehardway

dtes


Just drink 3 shots of extra virgin olive oil a day. healthy fat, carb free, and very filling.

How about instead of shooting olive oil... he actually I don't know, has a salad with a nice vinaigrette (base is olive oil, actually gets some vitamins that way).  Or saute foods in olive oil.

Nuts are good, a little bit of carbs though.

Greek yogurt has a lot less carb content than regular yogurt. The full fat variety has a lot of fat.

Raw milk cheese, is a good option.

That makes sense to me. Not only would he get his healthy fats but could add some additional nutrition with very little added carbs and calories.

175 lbs
47 48 years old
Feeling pretty good

PumaKrieg

Yea i just really want to know if im still supposed to have carb up days on this program even when i might be having 50 extra grams of carbs directly after each workout like it calls for.

Yes, definitely.  

hmmm and what should my micros look like on this carb up day (or days?); should calories be kept the same as well or what?

So right now it would look something like
Monday: 50-75 G carbs (most or all postworkout)
Tuesday: As Few Carbs as possible
Wednesday: 50-75G Carbs (most or all postworkout)
Thursday: As Few Carbs as possible
Friday: 50-75G Carbs (Most or all postworkout)
Saturday/Sunday: Carb up days?

Also what should i have as far as the carbs go immediately post workout; like what should i bring with specifically to the gym.

On one of the (many) keto threads, someone suggested 10-12g carbs per kg of bodyweight for the loads, which I guess is pretty standard.  I know this isn't quite CKD, but it's close enough that I imagine the load would be similar.  Your kcals are gonna be jacked up for the load.

Personally I'd go with dextrose for PWO carbs.

in that case though; is it reasonable to expect i'd gain some weight each time the carb up days come; but i will lose that weight and more the low carb days after?

your weight will fluctuate naturally depending on where you are in the cycle.  if you're tracking your weight, just do it at the same day/time each week.  but as always, focus on fat loss, not weight loss.

anyone else want to confirm or deny everything im being told thus far?

what are some specific things around the house i could take to the gym to use postworkout for when i need the carbs. Going to the gym soon so i would appreciate a quick offer; thanks :)

maltodextrin in your protein shake. you can take that with you.

you will gain weight on carb ups, sometimes lose, it doesn't matter. measure you progress in the mirror and you will be fine. if you carb up well enough, you  may gain muscle on the carb ups. I did some because I have gained weight and stayed at the same BF.

we could probably have a better further discussion of this in the "why you should be on keto" thread. it has a ton of info in it.

in reference to something i could use around the house; i found packages of sweet tarts and ate about 50 grams of carbs from that postworkout. Would that worK?

yes. perfect.

thanks a lot; i felt so bad eating them since they are my favorite candy but i guess thats a sacrifice i have to make for a better body. :)

Ew!  Hastily consume a whole roll of SweeTarts every time you work out, and they may not be your favorite candy much longer!

im sorry for the stupid comments but i just want to play it safe during this cut. Tomorrow my mother is making lasagnia; i was thinking of going to the gym right before its finished so i could get home and eat that for my postworkout carbs 10 mins later. Would this be no good or would it work okay?

I still have some sweet tarts :D

I guess it's okay if you count it into your calories, but I wouldn't recommend it. Stick with the sweet starts and a protein shake. Sweet tarts are pure maltodextrin, if I recall correctly.

I love my spaghetti so i found some a brand Dreamfield that claims to have made pasta with "protected carbs" that aren't digested and act as fiber. Is there any truth to this because the claim on the box said it comes out to be only 10 digest carbs or something like that which i can live with as im not going full out keto just reduced carb.

Here was something i read "Protected carbohydrates or "resistant starch": These are carbohydrates that resist being digested particularly in the small intestine. When they cannot be digested in the small intestine, they pass to the colon where they perform as dietary fiber. They may occur naturally, be created by chemically modifying carbohydrates prior to ingestion or achieve resistance through properly formulated foods being processed by the body. Resistant starches occur naturally at various levels in many foods, like cooked and cooled potatoes, unmilled grains, seeds, legumes, bananas, and high amylase starches. Most resistant starches are produced by concentrating naturally resistant starches and/or by chemically modifying carbohydrates in order to produce a starch with low digestibility. Dreamfields creates protected carbohydrates without chemical modification by utilizing combinations of standard food ingredients to "protect" digestible carbohydrates from being broken down by digestive enzymes. Carbohydrates resistant to digestion have been shown in scientific study to help control blood sugar, blood cholesterol and blood triglyceride levels, normalize insulin levels, and help improve the health of the colon lining, thus reducing the potential for ulcers and inflammatory diseases of the large intestine."

Any truth to this?

Quote from Dreamfield manufacturer about their so called "protected carbs"

"Protected carbohydrates or "resistant starch": These are carbohydrates that resist being digested particularly in the small intestine. When they cannot be digested in the small intestine, they pass to the colon where they perform as dietary fiber. They may occur naturally, be created by chemically modifying carbohydrates prior to ingestion or achieve resistance through properly formulated foods being processed by the body. Resistant starches occur naturally at various levels in many foods, like cooked and cooled potatoes, unmilled grains, seeds, legumes, bananas, and high amylase starches. Most resistant starches are produced by concentrating naturally resistant starches and/or by chemically modifying carbohydrates in order to produce a starch with low digestibility. Dreamfields creates protected carbohydrates without chemical modification by utilizing combinations of standard food ingredients to "protect" digestible carbohydrates from being broken down by digestive enzymes. Carbohydrates resistant to digestion have been shown in scientific study to help control blood sugar, blood cholesterol and blood triglyceride levels, normalize insulin levels, and help improve the health of the colon lining, thus reducing the potential for ulcers and inflammatory diseases of the large intestine."

they claim that the carbs in their pasta are protected from digestion so eating them would not cause a raise in blood sugar, but i would bet u anything if u ate the pasta and then test your blood sugar, it will be elevated

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

so do you think the whole thing is bull or its true just not to the extent they claim?