cyclic ketogenic diet questions

[nav13]

When adding up total carbs for the day do you subtract the dietary fiber from the total carbohydrates and use net carbs as a macro? EX: 1 oz almonds = 5 carbs 2 from dietary fiber. Does that mean I count one ounce of almonds as 3g carbs or still 5 when calculating my macros?

Should I wait til I reach a state of ketosis before I start a carb up day once a week or can it start the first week Im on the diet?

When cooking with olive oil can you count all the macros of that one tablespoon or should I half it?

I plan on working out 4 times a week while on this diet. From what I have read I have found that its a good idea to frontload your workouts at the first of the week due to your muscles losing glycogen throughout the week from a carb up day on sat. Does this mean that I should work out mon, tues, wed taking thursday off and doing a full body workout on friday?

Thanks for any help.

[gbrice75]

When I ran keto, I counted carbs even from dietary fiber. Technically I suppose they wouldn't count, but counting them towards the total helps ensure you don't go over.

I wouldn't carb up until the 7th day minimum - at which point you should be well into ketosis if you're diet is on point.

I don't understand your question about olive oil. 1tbsp = 1tbsp - or do you mean because you're cooking with it (as opposed to drizzling it over a salad), some is 'lost' so you don't count it all? Please clarify.

That's what alot of people do. Your most intense workouts early in the week (legs, back, etc) in an effort to deplete glycogen stores as quickly as possible (simultaneously working the biggest groups with better intensity since you'll be 'carbed up') - full body workout is to try and totally deplete yourself prior to carb up.

Have you read through TOP's thread on CKD?

[SergeantCarbs]

Yes they count towards total caloric intake. What they dont count towards is it's effect of being in ketosis or not.

[nav13]

I don't understand your question about olive oil. 1tbsp = 1tbsp - or do you mean because you're cooking with it (as opposed to drizzling it over a salad), some is 'lost' so you don't count it all? Please clarify.

Yeah I was talking about cooking with it. such as putting a tablespoon in the hot pan before you put in your eggs.

Have you read through TOP's thread on CKD?

Not sure if I read his specifically but I have been reading a lot on the diet. If you have a link I would definitely check it out.

Thanks for the replies

[gbrice75]

Yeah I was talking about cooking with it. such as putting a tablespoon in the hot pan before you put in your eggs.

Not sure if I read his specifically but I have been reading a lot on the diet. If you have a link I would definitely check it out.

Thanks for the replies

Gotcha. 1/2 a tbsp is probably a close enough estimate, macros are always just estimates anyway and never 100% accurate.

I don't have the link handy, but search the diet section (use the search function) for a thread called 'The Cyclic Ketogenic Diet' started by TOP - it's a wealth of info regarding this specific diet, and a ton of feedback from board members.