I lost over 40 lbs in 3 months on the ketogenic diet. May 1, 2017 will be one year for me in this way of living. I do not consider this a diet, this is my lifestyle. It's not restrictive like a diet and I'm not starving like I did on so many diets before. ™ You will hear some suggestions about calculating macros to determine how much you should eat. I suggest you skip the macros, it will restrict you too much, you may lose weight a little faster - but you will be hungry. The basic direction I give my clients - You want to eat a lot of fat, a moderate amount of protein and 20 grams of carbs (or less) per day. Determine the amount of protein by this calculation: Male - 50 grams of protein for the first 5 foot of height, add 2.3 grams for each additional inch Female - 45.5 grams of protein for the first 5 foot of height, add 2.3 grams for each inch additional inch. You will see that men start with more protein. Ladies, that's just how it works for us. Once you have figured out how much protein you need, the math is done! After a few days of keeping an eye on the amount of protein and carbs you are eating, it will become second nature for you and you won't be counting anything. No more food diaries. Yay! I know everyone wants a detailed plan to follow, but one of the things I love is how flexible the ketogenic diet is. I can eat out with this lifestyle without any stress. Use this basic process - choose a high fat meat - ribeye steak, dark meat chicken, salami, bacon, sausage, eggs. Add a green vegetable as your carb or maybe a salad with high fat blue cheese dressing. Then - load up on the fat. Add butter to your steak, cook your chicken in coconut oil, or make some dressing w/ mostly olive oil and less vinegar. It's that simple. How simple do you think this is? You can do it. Just give it a try for a couple of weeks. Once you see results and get to the point that your hunger is diminished, you will not look back. I feel better than I have in years. I can't remember the last time I took anything for my arthritis or a headache. My life is truly changed! With low carb diets all the rage lately amongst the fat loss crowd, more and more people are jumping on the bandwagon. Unfortunately, while low carb diets can definitely offer a great deal in the way of being successful at stripping the body of that pesky fat that just seems to hang around no matter what you do, there are some drawbacks to low carb dieting that you need to be aware of. One such drawback is your recovery from your workouts and muscle soreness. Because of the fact that the body can best recover from workouts when post-workout keto chart of curbs carbohydrates are eaten (as this is the point when muscle glycogen stores - what fuel the body during exercise - are refilled the fastest), if you skip these carbs, you're essentially shorting your recovery. That said here are some things to keep in mind. Introduce More Carbs Immediately After Obviously the easiest way around this problem is to simply eat more carbs right after your workout. This really will not hinder your weight loss progress at all, as long as the total calories on that low carb diet are still in line. Many people also do not feel very well on extremely low carb diets (less than 100 grams a day), therefore this may be a better option for them anyway. Start with 25-50 grams of carbs after the workout and adjust as necessary. Decrease Volume Next, another way to improve your recovery ability and reduce muscle soreness while on a low carb diet is to reduce the overall workout volume. Since the more sets and reps you are performing the more muscle glycogen you're going to deplete, the fewer you do, the fewer carbs you essentially need. Couple this with the fact that high volume training while dieting is just a recipe for disaster and muscle loss and this proves to be a very viable option. Never Forget To Stretch Now, when it comes to pure muscle soreness after a workout, stretching is something that you can easily do that will help with that soreness, regardless of what you're doing diet-wise. For the most part, many of us forget to stretch entirely, so we're really shorting ourselves here. Take ten minutes after your workout and just do it. When you're crawling out of bed the next morning you'll be thankful you did. Consider Heat Therapy Finally, the last thing you can do non-diet-wise for muscle soreness is apply heat to the sore muscles. While if it's actual pain that's present ice is likely the better option right afterwards, if it's just that tense, knotted feeling in the muscle, heat will help increase blood flow and loosen up the muscle - which is what you want to reduce that soreness. Hot baths, hot pads, or anything else you can think of that will heat the region will all work great. So, if you're on a low carb diet, make sure you keep these points in mind.
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