CKD diet, what am I doing wrong?

[Advaik]

I go through 4-5 days of ketosis and lose around 5-6lbs. Losing more than 2lbs a week is supposed to be dangerous to health so I decide to carb-up when I lose a certain amount of weight, instead of waiting for the regular carb up days. Well as soon as I carb up I gain like 3-4lbs back. Its a 3 step forward 2 step back kind of thing, what should I do differently? Btw I don't count ratios or anything because my body seems to adjust to ketosis very easily, I can eat up to 40 carbs, tons of citric acid and aspartame, and still stay in ketosis - although I try to keep them all at a minimum. I usually just eat whatever has a bunch of fat in it. On carb up days I just eat my normal shitty diet (Cereal, rice, dextrose candies, etc). Should I try to stay in ketosis for as long as I can hold out? 1-2lbs a week is not bad, and it would take about 12-20 weeks for me to reach my goal, but if theres a quicker way I'd love to hear it. I lose weight very easily, the problem is I also gain it very easily.

Btw - if you are going to say do a clean CKD diet, I can NOT get flax oil. The only possible way for me to get it is online, and it always comes rancid that way because of the heat. The only processed foods I eat right now are hotdogs, the rest is eggs and tuna with lots of mayo, sometimes bacon. The foods I eat arn't bad as it could be alot worse (IE hotdogs, cheese, ham burgers, etc), but it could be better (IE flax oil, eggs, tuna, olive oil). I will do a clean CKD diet as a last resort, but I'm sure this isn't the reason why I am gaining and losing weight at the same time.

 

[acer290]

The recommendation of a 2 lbs fat loss per week does not apply to CKD's. A lot of the initial loss in weight iwhen you first enter ketosis is water. So in other words you haven't lost more than those 2lbs of fat and if you do it doesn't matter becsue CKD's are very proficient at conserving muscle when getting rid of fat.

So, stick to your planned carb-ups, not when you think you've lost too much. Plus, most of that weight gain during the carb up is just water.

 

[rez]

fiber

how do u get fiber if u arent eating any greens? i have started on a 60,30,10 diet and the only thing that makes up the 10 are things like spinach leaves, green veg etc. Is this a problem for u?

 

[diamonddiceclay]

if you put on too much fat from a 2 day carb up, simply cut it to 1 day-this is what mcdonald,dipasquale say and keep carbs below 30 grams mon-fri

 

[diamonddiceclay]

Re: fiber

how do u get fiber if u arent eating any greens? i have started on a 60,30,10 diet and the only thing that makes up the 10 are things like spinach leaves, green veg etc. Is this a problem for u?

dr dipasquale tells you to eat romaine lettuce every day for fiber

 

[MR. BMJ]

From what i can see, since you are having no problems getting into and maintaining ketosis, it may be a matter of you eating too much. Since you are not really keeping track of number, then try to at least not to go over a calorie limit of 12 X's your bodyweight (or somewhere there abouts). I would recommend that you at least do this. This is easy to do and should not be a problem.

Then, I have said it time and time again in the past that the carb-up will either make or break you on a CKD!!! I like to keep the ketogenic phase going until Saturday and start my carb-up after the whole body workout. Then I will carb-up till Sunday at 5-6:00pm. This will eliminate any chance of fat gain, and it will help lessen extreme water weight gains as well. My calorie limit for the ~1 day carb-up is:

10-16grams of carbohydrate X my lean body mass in kg.

I give the 10-16 gram range because some people will be affected differently than others. My recommendation would be to start out at 16 first, and if you need to, then just go down by one or two grams if needed on the next weeks following carb-up. However, I would not really recommend going down any lower than 8-10 grams. Some water gain is going to happen, which is really no big deal as long as it isn't excessive.

One more thing here, I know you said that you have no problem getting into and staying in ketosis, but how long does it actually take you to establish it?

MR. BMJ

 

[KWKSLVR]

I have your answer.

If you are carbing up to much, then you are throwing your blood sugar off and creating a response that is pumping insulin into your blood stream. Your own insulin production is causing you to gain weight, not over eating.

How long have you been doing this?

I lost around 30 pounds my first month, and since then i've slowed down to a healthy pound a week.

Your blood sugar is the reason you can't cheat on most keto diets. I'm not sure if it would be true in your case, but in my case on atkins, i know people who have cheated by eating a baked potatoe, etc, and gaining 2 or 3 pounds over night

 

[MR. BMJ]

KWKSLVR, your wrong! Yes, eventually if one were to eat copious amounts of carbs over an extended period of time, they would have a higher chance of insulin driving carbs into fat cells, BUT this does not occur to most people for 12-48 hours. After a person has been depleted of muscle, liver, and blood glycogen/glucose (i.e. like in ketosis), accompanied with a weekly workout plan and a final "whole body depletion workout", they will be able to saturate these cells first before the fat cells. This is because insulin sensitivity and enzyme activation are at their highest at the beginning of the carb-up. Eventually, these levels will drop back to normal, but it takes time. This is why you try to ramjet as much carbs into your system to take advantage of the situation. This is also why high GI liquid dextrose/maltodextrins are preferred to be taken because they will be used up quicker, and it will allow you to eat another meal sooner. As time goes on, and as insulin sensitivity returns to normal, those following a longer carb-up (ie 3-4 days) will want to eat lower GI foods, or foods that have less of an impact on insulin. Later meals should also be less calorieated on an extended carb-up to lessen a chance of spill-over. However, those who have spillover easily, want to shorten their carb-ups like I mentioned in my previous post. This will also cut-down on water retention. One of the most important things I feel a carb-up does, and it is something that Dan Duchaine thought very highly of, is the anabolic stimulus that one will receive when they recompensate their muscles with glycogen after being depleted by their whole body workout.

Anyway, I stand on my suggestion that he may need to shorten his carb-up and be more precise with the numbers over the weekend carb-up so that there is an elimination of gaining fat by eating too much, whether it be carbs, or any macronutrient.

MR. BMJ

 

[MR. BMJ]

BTW, the word "pounds" does not explain anything. "Pounds" could be increased glycogen and water levels and not necessarily fat gain.

BMJ

 

[KWKSLVR]

BTW, the word "pounds" does not explain anything. "Pounds" could be increased glycogen and water levels and not necessarily fat gain.

BMJ

Definately My first 15 pounds was water weight i'm sure. I'm not sure what his normal carb level is, but if your like me and eating 20 grams a day, then carbing up to 100+ all at once WILL cause a weight increase, and i have the scales to prove it. For me, my body is VERY insulin sensitive and i'm borderline diabetic. My metabolism hates me and my blood sugar is a laughable joke