Fat loss with ketogenic: cyclical & targeted ketogenic w/weight training

[jjcanada]

Hi!

Just checking in on the thread. I just finished a 10-day doctor/naturopath supervised cleanse which I do once every year that helps reset my body because when I was younger I used to have many food intolerances.

Anyways- I am back on CKD as of today. I think I'll do 10 days and then my first refeed of the year. Hopefully I'll be in ketosis by Wednesday.

[jjcanada]

It's quiet here!

I've been doing great (<20carbs) for the last week and I've also been playing a lot of squash. My legs and butt kill.... I'm not sure whether I should count it as cardio or weight lifting (i.e. the thousands of squats/lunges that take place during a game). The scale isn't moving (its been up at 138 since my vaykay) but I am just going to put it away for at least a week.

[14all41]

Hi everybody,
Recently I am having terrible muscle crams in my feet and my calves to the point I cannot get enough sleep.terrible and so painful. Any thoughts???
Please help!

[Athlete27]

Originally Posted by 14all41

Hi everybody,
Recently I am having terrible muscle crams in my feet and my calves to the point I cannot get enough sleep.terrible and so painful. Any thoughts???
Please help!

Take supplemental potassium for the cramping. 300mg/day should be enough to off-set the cramping.

[btinc]

Watch your sodium intake, you sound like the balance of sodium and potassium is out of balance. Supplementing potassium is fine or taurine.

[14all41]

Thank you Athlete27 and btinc,
My doctor said "dehydrated"
She explained that lower carb diets tend to do that to the body, so she recommended a gallon of water a day.
Works so far.
I use the potassium salt anyway.Now I am trying to drink a gallon of water a day on the top of tea and coffee I have.

[jjcanada]

Hi all!

Refeed planned for tomorrow, and for the first time in 8 refeeds, I punched all the info into Fitday and made sure to buy only things that are low fat. So- this one will most likely be lower in calories than my previous refeeds.

Total: 2250
Fat: 30 282 12%
Carbs: 449 1711 77%
Fiber: 21 0 0%
Protein: 57 227 11%

Its light on protein- so I'll most likely have some chicken in the morning, which will up the protein grams as well as increase my calories.

Have a super superbowl sunday!!!!!!!!!!!!!

[jjcanada]

OK. Well in keeping my refeed calculatedly lowfat- I never felt full! I ended up eating over 3000 calories which is about how much I had in all my other refeeds so I don't feel too terrible but still it was interesting to me how much more I could eat!

Also- after my depletion workout I felt absolutly ravenous...like I had to stuff my face! I was almost embarrassed at the way I tore into the french bread and devoured the stuff!

Today was solid. 15 grams of carbs and about 60% fat. Back on LC track!

[This time]

Hi all.. i'm a little thick skin,could someone tell me when i start a free meal or a refeed. I'm 5 feet 2 inches, i weigh 185 and i am so new to this, i would love a little help thanks Linda

[amiga74]

well a when you do a refeed depends on when you started the diet.

probably on or after the 10th day would be a good starting place.

[This time]

Originally Posted by amiga74

well a when you do a refeed depends on when you started the diet.

probably on or after the 10th day would be a good starting place.

Thanks amiga74..i found ErinBees thread and it's helping a lot, it looks like i get 1 refeed and 1 free meal a week, of course after 10 days of dieting unless i wimp out and refeed after 5 days I hope this works. by the way , do i have a free meal first or refeed? Linda

[amiga74]

are you talking about PSMF or Ketogenic? with Ketogenic, you will not get a free meal, only a refeed, starting as early as the 6th day.

If you are doing PSMF, the schedule for free meals and refeeds depends on your category, or essentially, your weight and height and bodyfat and lean muscle.

Category 2 folks get 1 free meal and 1 refeed. maximum time on psmf=6 weeks.
Cateogory 3, 2 free meals, no refeed. Category 3 folks have a greater percentage of bodyfat and thsu can be the diet for a longer period. Free meals though are important.

[This time]

Hi amiga..i'm on PSMF, i don't have the book yet so i am reading posts to get info, i am a category 2.And i want to thank you for you help Linda

[This time]

Hi it's me the pest again..until i get the book these are my stats. I'm 5"2 187 and i had for today..25carbs.99 grams protein, under 30 grams fat, 862 cals. Does this sound ok to you? thanks Linda

[amiga74]

Originally Posted by This time

Hi it's me the pest again..until i get the book these are my stats. I'm 5"2 187 and i had for today..25carbs.99 grams protein, under 30 grams fat, 862 cals. Does this sound ok to you? thanks Linda

yes, i think that is an excellent start! you could up the protein to 125ish perhaps but the ratios are great! once you get into ketosis it will probably help you feel less hungry (if you are, that is) keeping your carbs to 30 or less will help you get there. you will lose water as well which will be motivating.
best of luck!
also, Lyle has a new forum: NewForumAnnouncement

[This time]

Thank you so much Linda

[jjcanada]

Hi Everyone!

Just checking in to say Hi.

I'm still at it. This Sunday will be refeed #3 since I started back since end of January. The scale has not been friendly- still stuck at 138 which is about 3lbs more than where I was at Nov.Dec. -Frustrating but oh well. I know that this way works for me- I feel better on it- I look forward to the energy I get from the refeed and love how I eat during the week. I miss the comraderie we had when this thread started. Is anyone out there?

[feather319]

Hey! I've been doing the ketogenic cycle since Thanksgiving. I found that I lost but gained a few pounds back. Sometimes my carbs creep up again and i have to remember I'm on induction and I have to keep my carbs low. I still like to read the thread and keep up with everyone's progress. Mine has been okay but at least I'm not gaining yet. My biggest challenge now is eating more red meat and having enough energy for my workouts. I need to learn to cycle my diet with my routine but I keep getting off schedule.

[jjcanada]

Originally Posted by feather319

Hey! I've been doing the ketogenic cycle since Thanksgiving. I found that I lost but gained a few pounds back. Sometimes my carbs creep up again and i have to remember I'm on induction and I have to keep my carbs low. I still like to read the thread and keep up with everyone's progress. Mine has been okay but at least I'm not gaining yet. My biggest challenge now is eating more red meat and having enough energy for my workouts. I need to learn to cycle my diet with my routine but I keep getting off schedule.

I'm the same way! This week I've had WAY too much Peanut Butter. I like to mix it with coconut oil which is where I get most of my fat. If I took out both of those from my diet my ratios would have me around 70% protein probably. I LOVE chicken- I eat alot everyday, but don't like the skin, which naturally makes things pretty low/moderate fat so I have to add in butter/oil to other things.

This week I've also had about 25 net carbs (stupid PB) everyday so we will see if this will make a difference or not. I have a refeed of about 3500 calories, 650+ carbs and only 35g of fat tomorrow. WooHOO (mmm Low Fat Ben & Jerry's.............)

[feather319]

Coconut oil helps me too. I've noticed I eat less when I eat more of the coconut oil. If you heat coconut oil it makes a great topping on your salads.

Today was my refeed. I had pizza and cereal. I usually just do cereal but today I though pizza sounded good. I LOVE cereal and this is my treat every week. I mix all types as long as there are less than 4 grams of sugar per serving. I hate tons of sugar but the carbs I don't mind. Usually, it is cheerios, fiber one, all bran, hi-lo, or the weight watchers stuff. I haven't tried kashi yet. I just love cereal! I could eat a whole box in one sitting!

[gotogirl]

For btinc, Amiga74, feather319 and all you other kind people:

I'm writing this for my sister, Carla, who is staying with me for several months while her daughter receives medical treatment at the Texas Medical Center. She is desperate for some help with her dieting and I've helped her all I can. As you can see from my stats, I've lost weight on Atkins and have been able to keep it off fairly well. She's much older than me, 52, weighs 142 and is 5'2". Until last year she never had really dieted and was able to stay stable at around 122-125 by just portion control, leaving off sugar or other modifications and walking and gentle exercising. (Lucky her!) Then last April, she got a serious sinus infection and was put on Prednisone (cortisone, I think it is) for several months. Her weight began to go up and nothing she did was helping. Her weight went up to 140. Her doctor said Prednisone can do that but that she needed it. Anyway, in September, she went on strict Atkins (staying at less than 20 carbs) and lost down to 130. She quit losing completely (had never heard of refeeds, etc.) and gave up dieting during the Thanksgiving to New Year's holidays. When she weighed January 2, she was at 149 lbs and almost fainted! This was more than 20 pounds higher than she had ever been. She immediately went back on Atkins and lost down to her present weight of 142 and once again her weight loss has stopped no matter what she does. She has been reading all your posts and is wondering if she should try a Ketogenic diet or PSMF with refeeds/free meals since it's pretty obvious she has messed up her metabolism. As for exercise she belongs to Curves (and has transferred her membership here for the time being) and she walks and does some yoga. Curves, for those who don't know, involves some strength training but not too strenuous. She's willing to go as strict on diet as is necessary to get this weight off.


Does anyone have any suggestions? She'll buy Lyle McDonald's books but was wondering if Rapid Weight Loss or the Ketogenic diet was best. Reading over the guidelines to Ketogenic diet, it sounded like a lot of carbs and she was wondering if she would lose weight at that level.

Any suggestions you can give her will be greatly appreciated.
TIA
Elaine

[feather319]

Elaine,

I can relate with your sister. I went on strict Atkins for too long and think I messed up my metabolism. I can't lose anything even on the ketogenic diet. I have found the refeed days have not hurt me in anyway. I actually like doing induction levels with a refeed once a week. I keeps me sane and allows me to be normal. I don't lose or gain. I just found out I have hypothyroidism which may explain my unattainable weight loss despite diet and exercise.


First of all, your sister sounds as if she has her hormones out of wack as well as her metabolism. By looking at her age I'm going to recommend a book. I have read both I & II and swear by it. The book is by Dr. Diana Schwartzbein and it is called the Schwartzbein Principle. I HIGHLY RECOMMEND THIS BOOK. You and your sister will read this and be amazed by what Dr. S. can pinpoint about your symptoms and steps to recover. Her program is about healing your metabolism and hormones. It isn't Atkins but utilizes very specific carbs that you can eat. she is very strict about cutting out certain foods and gives reasons why. Pick up a copy at your local library.
For your sister I would recommend a difference exercise program. Namely something called HIIT with weight training that is more strenous, if she can. I'm 24 which is a lot younger than 52. My mom is 53 and I don't think she could ever workout as hard as I do because of the age difference. When I lift, I give my all. tell her to think of lifting as the key to unlocking fat from your body. Muscle burns off fat so fast. Cardio burns calories but it is the weight training that will keep her thin. I guarantee that. In addition, free weights have kept me in more shape than machines. I hate machines for most exerices.

HIIT in involves short exertions of intense cardio. I do this 1-3 times per week. My other cardio is just moderate. HIIT is 30 sec sprints, 45 sec walks doing that cycle 8-12 times. I prefer 10 rounds of this and by the 10th round you literally are fighting to get it done. You try to achieve your 85% max HR during your sprints and let your heart rate drop to 65% during your recovery. Your workout is complete in approx 15-20 minutes and get the befits of intense cardio with more fat loss in the end. Your body is literally tricked into burning more fat all day. I highly reccomend that.

If carla isn't familiar on weight training, I recommend "The Firm" video series. That got my but in shape and really helps teach correct form. I realize her age is 52 but I know many women who can achieve success. If running isn't an option, biking is really easy on the joints. I do HIIT on the bike a lot!

good luck to your sister!

JJCanada has really been doing to ketogenic diet for a long time and may beable to give good advise as well.

[gotogirl]

Thanks so much for your answer. Carla is so excited by your suggestions. We're going to look for the Schwartzbein book today. She feels she can do HIIT if she starts just doing her best and working up from that. We'll also get one of The Firm tapes. Do you recommend one to begin with free weights?
We'll report back on progress!!!

[feather319]

Here is a good article about free weights vs machines. Free Weights or Machines?

I prefer free weights but it is easy to have incorrect form and not making any progress. Also, on the firm tapes, I recommend the old ones from the 1980's. the one's today are okay but not like they use to be. Vol. 1 and 2 of the firm are my favorite. You can find those at your library as well sometimes if you live in a bigger area. Good luck! I think Carla will find the refeed days good as well. More energy and less stress on the brain.

[gotogirl]

thanks, feather319. We're checking in at the library tomorrow for the old Firm tapes. Carla is so excited. She needed something like this in her life right now. Her daughter has cancer and will be getting a lot of heavy treatment here. Carla had been feeling so helpless since she couldn't do anything for her but this new diet plan is keeping her mind off her worries. Thanks again.
Elaine

[WATCH-ME-SHRINK]

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