T Nation

Ketogenic Low Carb Diet


#1

Hi,

After read a lot of lowcarb diet i have a few questions, for example in the CarbNite diet i most eat something like 150gr of Fat, 100gr of Protein and 25gr of Net Carbs.
But on the sunday i have to do half cheat day. With no fat and big ammount of complex carbs. But how mutch carbs? 300gr?

28 years, 186cm, 85kg, 23% Fat.


#2

[quote]rootherstuff wrote:
Hi,

After read a lot of lowcarb diet i have a few questions, for example in the CarbNite diet i most eat something like 150gr of Fat, 100gr of Protein and 25gr of Net Carbs.
But on the sunday i have to do half cheat day. With no fat and big ammount of complex carbs. But how mutch carbs? 300gr?

28 years, 186cm, 85kg, 23% Fat.[/quote]

I don’t know about Carbnite, but their website seems gimmicky.

I’d read the articles on this site. Here are a few:

http://www.T-Nation.com/article/diet_and_nutrition/the_new_lowcarb_guru&cr=


#3

[quote]rootherstuff wrote:
Hi,

After read a lot of lowcarb diet i have a few questions, for example in the CarbNite diet i most eat something like 150gr of Fat, 100gr of Protein and 25gr of Net Carbs.
But on the sunday i have to do half cheat day. With no fat and big ammount of complex carbs. But how mutch carbs? 300gr?

28 years, 186cm, 85kg, 23% Fat.[/quote]

When I was on a ketogenic diet, a protein sparing modified fast that is (Rapid Fat Loss diet), I would have a half-day carb-up in which I would consume a shit ton of carbs in a five hour window with little fat and protein, 300 to 400 grams of carbs, and I weighed 230# when starting (quite fat).

It depends on how restrictive the diet is during the week and how lean you are. Go with an educated guess at first. Try 200 at first. If you continue to lose with that, increase it by another 25 to 50.


#4

As long as your diet is compliant the rest of the time you can relax a bit more when it comes to this time. However, the way I see it, you have two main options:

Use it as a cheat meal opportunity, e.g. burger and fries; or

Implement a healthier carb-up. For example, having followed IF for a while, when it comes to the evening feed it is good practice to make the first round of food a large serving of green veg. Then start eating some protein, and then start eating the remainder of the protein with your complex carbs. For me, that looks something like a large plate of steamed kale/spinach/broccoli, etc. chicken; then chicken and steamed rice.

Whatever option motivates you most to go back on the diet for another week should be chosen. Also, know when to stop during the carb night. This was a regular issue for me in my old CKD days.