Keto diet Critique and questions?

[Docd187123]

I might increase my cheat meal to a cheat day like your said when my BF% starts to hit lower numbers. But not doing more then one day cheat. The cheat meal for now feels fine. So you are saying drop my fat intake just on the days I cheat, right? How low should I drop it and what carbs do most people refeed with. I hear high GI is usually best for cheats for replenishing glycogen, is this correct?

As soon as you begin dieting down your body begins an adaptation process to prevent against it bc it prefers staying within a marginal range. The effects aren't drastic in those with higher bodyfat until after sustained dieting but these effects amplify as you get leaner. A cheat day to me is very different than a refeed. Cheat implies 'cheating' your diet and/or eating gluttonously bc a diet is overly restrictive. On the other hand, a refeed is a structured day of dieting where cals and carbs are increased to counter the down regulation of leptin, ghrelin, and the like.

If you're 18% then I'd say a refeed every 10-14days is plenty. As you get sub 15% you may need to go every 7-10days and from there as you get even leaner you'd increase to weekly refeeds.

You don't need a crazy amount of calories but the cals should go to around maintenance levels or slightly higher and carbs should be no less than 250g at this point sometimes more is necessary. To increase carbs by this much while relatively maintaining protein you may need to decrease some dietary fat that day to prevent from going 1000cals above maintenance for example. You simply drop them low enough to accommodate the increased carbs.

Any carb source is good for this purpose. GI is irrelevant to our purposes. It's a trivial scale designed for diabetics not ourselves. Simply choosing sources of carbs you enjoy eating is sufficient so rice, pasta, potatoes, veggies, bread, oats, beans, and plenty more to choose from.

[go4gold]

As soon as you begin dieting down your body begins an adaptation process to prevent against it bc it prefers staying within a marginal range. The effects aren't drastic in those with higher bodyfat until after sustained dieting but these effects amplify as you get leaner. A cheat day to me is very different than a refeed. Cheat implies 'cheating' your diet and/or eating gluttonously bc a diet is overly restrictive. On the other hand, a refeed is a structured day of dieting where cals and carbs are increased to counter the down regulation of leptin, ghrelin, and the like.

If you're 18% then I'd say a refeed every 10-14days is plenty. As you get sub 15% you may need to go every 7-10days and from there as you get even leaner you'd increase to weekly refeeds.

You don't need a crazy amount of calories but the cals should go to around maintenance levels or slightly higher and carbs should be no less than 250g at this point sometimes more is necessary. To increase carbs by this much while relatively maintaining protein you may need to decrease some dietary fat that day to prevent from going 1000cals above maintenance for example. You simply drop them low enough to accommodate the increased carbs.

Any carb source is good for this purpose. GI is irrelevant to our purposes. It's a trivial scale designed for diabetics not ourselves. Simply choosing sources of carbs you enjoy eating is sufficient so rice, pasta, potatoes, veggies, bread, oats, beans, and plenty more to choose from.

So just to make sure, Drop fat intake and increase carb intake (>250G), but still be at BMR for calorie total on refeed days. I can refeed in those increments no problem. Thanks bro, Really helpful and giving me some reassurance that I am on track. I will stick this diet plan out for the 6 months at least til I am as lean as I hope to get( Obviously something sustainable). The diet also states when you reach your goal, to jump carb intake to 100g a day and add 30g each week until you think you might be gaining fat again, then cut it back 30g. This should be the sweet spot. I still assume you do a refeed every so often though. I do like this diet plan, very very simple. and it does seem to work, just going to stick to it all the way through

[Docd187123]

So just to make sure, Drop fat intake and in increase carb intake (>250G), but still be at BMR for calorie total. I can refeed in those increments no problem. Thanks bro, Really helpful and giving me some reassurance that I am on track. I will stick this diet plan out for the 6 months at least til I am as lean as I hope to get( Obviously something sustainable). The diet also state when you reach your goal, to jump carb intake to 100g a day and add 30g each week until you think you might be gaining fat again, then cut it back 30g. This should be the sweet spot. I still assume you do a refeed every so often though.

Are you basing your diet off BMR or TDEE? It should be the latter not the former just in case you're not.

But basically yes, that's what I'm saying. Carbs are the only macro that have shown to be able to prevent the hormones from down regulating. Fat and protein just won't do it. You're definitely on the right track, a tweak here and there could always be made but by and large you've got your plan down pretty good IMO.

If you're eating at eucaloric or hyper caloric (maintenance or bulking) there's no need for refeeds to prevent the down regulation but carb refeeds can still be helpful in the case of keto dieting to replenish minimized glycogen stores.