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Ill also try to up my fat intake even more, even though i already stuff some coconut oil in there to male sure i eat enough of it. What would any good snack be?
id suggest no snacks(also without snacking its good to eat bigger meals on your main meals..) and like said above try IF... 16/8 is a popular and good one.. 16 hours no eating then 8 hour eating window..
ok then, that is great to hear, as almond butter is sort of a treat at the end of the day for me. so you think that little cheese should not be a problem? It makes it much easier to eat so much meat with it. and it's really just a little bit. but of course I am willing to ditch it, because I was at the point of quitting the diet thinking this is pure bs. Because I honestly put on 5 kg in 3 weeks (don't know how much of it is water, but clothes fit tighter than they were).i think i'll try to minimise the snacks first and not eat too much. It's interesting though as I have not even been lc for 10 days only, but I've been for 13 days. I once drank a couple of shots but that's it. i do minimal snacking, I only have those few nuts in school, then lunch at home, later is time to workout and then dinner. Dinner should be my biggest meal? isn't this just perfect to overeat?
if you only eat two meals a day its pretty hard to overeat on those two meals when you are ULC.. also don't see you ever posted your CNs as what you eat there could be your issue not the ULC days..
My first CN was on Friday and I had: -3 slices of pizza margherita-gnocchi with beef stew-2 chocolate donuts-3 chocolate crepes with nutella-a couple of chocolates-a small bowl of cerealI started it at 5pm and ended at around 10pm. Is that too bad?I think my CN was not the problem, but I don't know what am I doing wrong on ulc days....
Your CN looks very high fat to me! Id start out with high carb and lowfat. you can have fatty treats like donuts at the end of your CN.
Your CN looks very high fat to me! Id start out with high carb and lowfat. you can have fatty treats like donuts at the end of your CN.
Should I limit those sugary treats (which I love), or just make sure I start with low fat (cereal for example), and eat those at the end of my cn?Thanks!!
He's saying on ULC, high fats and high protein.. close to 0 carbs… on CNS, high carb and high protein.. and low fat. The amount of “high amount” depends on your experimentation. The way I configured my diet was I was eating a LOT on my first couple weeks.. then I started shaving that amount until my body relayed info that I was losing weight then I stick with it.Things that helped me, was drinking more water, eating more veggies, and doing HIIT after carb nite.. and one low steady state cardio for like an hour on a ULC day. I notice when I stop doing any of those things I stop losing weight and stall; which doesn't make sense to me since the diet appears that you don't need high amounts of activities.
Your CN looks very high fat to me! Id start out with high carb and lowfat. you can have fatty treats like donuts at the end of your CN.
Should I limit those sugary treats (which I love), or just make sure I start with low fat (cereal for example), and eat those at the end of my cn?Thanks!!
First, thanks for all the advice.Last couple of days all I have been eating is meat, beef jerky and coconut oil. Can anyone please explain me, how can such monotonous diet be healthy? Because that really worries me and I don't want to sacrifice my health for fat loss (+ im not losing any).Thank you!
First, thanks for all the advice.Last couple of days all I have been eating is meat, beef jerky and coconut oil. Can anyone please explain me, how can such monotonous diet be healthy? Because that really worries me and I don't want to sacrifice my health for fat loss (+ im not losing any).Thank you!
if that's is all you are eating depending on the quality of meat it's not really that healthy overall.. beef jerky unless homemade is usually not the best.. Coconut oil is great and all but tons of it isn't going to help you much.. I'd have a variety of foods.. eat a variety of meats, eat a variety of non starchy vegetables, get a better variety of good fats, eat whole eggs.. I have a list in my log in the OP of some good choices
Throw some greens in, theyll help you feel better if not just psychologically.. Mentality plays a big part!
Yeh.. some weeks I go overload on proteins and fats.. and other weeks I take a week and just veg out.. minimizing my protein and keeping my fat intake high.. I change it up just to keep the diet appealing.
I don't post much, but I keep seeing the same error over and over again. I made it myself early on, corrected it and am now seeing results. If you are getting results from everyone else's advice then ignore this, but you might be eating too much fat.In CBL he recommends a 1:1 ratio of protein to fat based on grams, which I think the the same system a lot of people are incorrectly shooting for on CNS. For Carb night your are supposed to aim for a 3:2 protein to fat ratio. I personally got as low as 2:1 on some days and feel fine. I work as a carpenter so I can't afford to be sluggish.If you are a 180 pound guy who is supposed to be eating 120 grams of fat per day but eats 180 grams, that's and extra 540 calories per day, at 6 days of ULC, that's 3240 extra calories. A pound of body fat has about 3500 calls. That extra dietary fat might be enough to put you into a weekly calorie surplus. Kiefer always says daily calorie totals don't mean shit, it's the overall weekly total.I filled in a lot of gaps in my thinking and planning listening to the podcasts, I recommend you give them a listen. For the ratios I went back and rechecked the sample meal plans. Good luck to you.
I don't post much, but I keep seeing the same error over and over again. I made it myself early on, corrected it and am now seeing results. If you are getting results from everyone else's advice then ignore this, but you might be eating too much fat.In CBL he recommends a 1:1 ratio of protein to fat based on grams, which I think the the same system a lot of people are incorrectly shooting for on CNS. For Carb night your are supposed to aim for a 3:2 protein to fat ratio. I personally got as low as 2:1 on some days and feel fine. I work as a carpenter so I can't afford to be sluggish.If you are a 180 pound guy who is supposed to be eating 120 grams of fat per day but eats 180 grams, that's and extra 540 calories per day, at 6 days of ULC, that's 3240 extra calories. A pound of body fat has about 3500 calls. That extra dietary fat might be enough to put you into a weekly calorie surplus. Kiefer always says daily calorie totals don't mean shit, it's the overall weekly total.I filled in a lot of gaps in my thinking and planning listening to the podcasts, I recommend you give them a listen. For the ratios I went back and rechecked the sample meal plans. Good luck to you.
Bolded above is just what people have found works for them..Per Kiefer, on one of the podcasts, the starting point for CNS is .5g:1g fat:protein. So for your 180lb guy, it would be 90g fat, 180g protein.That being said, lots of people have found better success basically flip-flopping the ratio. If you're fat adapted, and stay that way, it's damn hard to overeat on fat.
My point was that you actually can over eat on fat. There is a fucking huge difference between being completely fat adapted (fully ketogenic) and keto-tolerant. As soon as you eat carbs you lose the ability to be fat adapted and the brain switches off of ketones. After a while on a carb cycling diet like CNS, you become accustomed to the switch between ketones and glucose modes and can tolerate it.True, it only takes about 3 days of ULC for your body to start producing ketones, but to actually become fat adapted takes about 7 weeks of ULC, no insulin release or carb night. After a carb night your body isn't turning fat into ketones anymore till after 3 days of ULC, hence his recommendation of not having another carb night till at least day 5. If you eat excess calories of fat when your body is running on glucose and it has no immediate use for it, it will store it as body fat to be used later. Keifer pointed that out in one of his podcasts when he talked about the lady who dipped everything in mayo. And like I said before the 3:2 is straight out of the sample meal plans in the book. To be more specific on my recommendation I think it is wise to go low fat (2:1 P:F) on the first 3 days after a CN, then eat more fat if you feel the need to.
My point was that you actually can over eat on fat. There is a fucking huge difference between being completely fat adapted (fully ketogenic) and keto-tolerant. As soon as you eat carbs you lose the ability to be fat adapted and the brain switches off of ketones. After a while on a carb cycling diet like CNS, you become accustomed to the switch between ketones and glucose modes and can tolerate it.True, it only takes about 3 days of ULC for your body to start producing ketones, but to actually become fat adapted takes about 7 weeks of ULC, no insulin release or carb night. After a carb night your body isn't turning fat into ketones anymore till after 3 days of ULC, hence his recommendation of not having another carb night till at least day 5. If you eat excess calories of fat when your body is running on glucose and it has no immediate use for it, it will store it as body fat to be used later. Keifer pointed that out in one of his podcasts when he talked about the lady who dipped everything in mayo. And like I said before the 3:2 is straight out of the sample meal plans in the book. To be more specific on my recommendation I think it is wise to go low fat (2:1 P:F) on the first 3 days after a CN, then eat more fat if you feel the need to.
Bolded is highly individual. As is shown by many people around here, myself included (recently), that do better with an inverse ratio. eg, I'm 185lbs, but I eat 200g fat, 130g protein on my ULC days.As for the ratio, Biojacked #27 (I think) the starting points are outlined for both CBL and CNS in one of the first questions Marci asks.. CBL is 1:1 by gram for target BW, CNS is 1:1 by CALORIE (which roughly equals .5g fat:1g pro) for target BW. But again, this is HIGHLY individual. It's just the starting point and tweak from there to find your sweet spot.
Eat fat = Burn Fat. The fat to protein ratios of my daily intake is always greater than 2 times. Do what works for you. Kiefer '' Most people will go into ketosis with less than 50 grams of carbs, 1 gram per kg of protein, and the rest from fat, which can be calculated by identifying total caloric needs. However, other people will need to go as low as 10 grams of carbs a day and only 30 grams of protein with the rest from fat to start producing ketones''.
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