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Higher fat and low to moderate amount of protein is preferred yes. For backload days I would shoot for at least .5-.75g of fats
Could you explain why at least .5-.75g of fat on the backload days? This does not make any sense to me...As I understand it the fat should be kept low during the ULC part of the day so that the body uses it for energy before we start backloading (so we should stick to MCT oil during that part of the day and have it only pre-training). After training i.e. when we start backloading we want to keep the fat intake as low as possible and have only fat that is digested slowly possibly by the end of our backload. Is that correct? I read so many different things on this forum and the book is not clear about things that seem very important to me...I suppose that the "hero" members 🙂 here are making great progress with the diet but when I read their recommendations I am not sure what to think as everybody suggests something different or I read things like "keep the fat to protein ratio .5:1g" - which would be completely wrong on a keto diet...
When eating your protein during the ULC part of the day. A .5:1 ratio is a MINIMUM because otherwise the amino acids in the protein you eat can/will rise insulin levels. Furthermore if at all possible its probably better to keep low fat during the backload, though it isn't necessary. Remember Keifers suggestion (Don't be a fat kid)and(Pizza and Cheesecake sounds great, but Rice and Chicken will do just fine). I personally try to get most of my total fat intake for the day during ULC.
gorana if you are worried about the using your own stores during the day i'd stick with fasting till lunch.. at lunch have a high fat protein meal.. couple hours later have your workout then do a backload low in fat with at some fat in your final meal.. now this is all assuming you do the recommended afternoon workouts..
When eating your protein during the ULC part of the day. A .5:1 ratio is a MINIMUM because otherwise the amino acids in the protein you eat can/will rise insulin levels. Furthermore if at all possible its probably better to keep low fat during the backload, though it isn't necessary. Remember Keifers suggestion (Don't be a fat kid)and(Pizza and Cheesecake sounds great, but Rice and Chicken will do just fine). I personally try to get most of my total fat intake for the day during ULC.
I am not sure about that...what makes you think that after going ketogenic for ~ a week one single protein meal during the ULC part of the day could rise insulin? That again makes no sense to me... I understand that eggs and whey could cause an insulin spike and that fat would prevent that but this has again nothing to do with the ULC part of the day...
gorana if you are worried about the using your own stores during the day i'd stick with fasting till lunch.. at lunch have a high fat protein meal.. couple hours later have your workout then do a backload low in fat with at some fat in your final meal.. now this is all assuming you do the recommended afternoon workouts..
Thanx but it is not that I am worried about anything it s just that I read what people are saying here and many people give advise that does not make sense to me...so sometimes I do not know what to think because the people giving advise seem to be making good progress...I m still pretty new to this and my progress has not been that great so I hope to find answers here..but I keep reading random stuff... :))
gorana if you are worried about the using your own stores during the day i'd stick with fasting till lunch.. at lunch have a high fat protein meal.. couple hours later have your workout then do a backload low in fat with at some fat in your final meal.. now this is all assuming you do the recommended afternoon workouts..
Thanx but it is not that I am worried about anything it s just that I read what people are saying here and many people give advise that does not make sense to me...so sometimes I do not know what to think because the people giving advise seem to be making good progress...I m still pretty new to this and my progress has not been that great so I hope to find answers here..but I keep reading random stuff... :))
i see.. the main thing is just remembering ideal for me doesn't me ideal for you.. just gotta find your ideal and stick with it.. only way to find that ideal is through educated guesses and self experimentation..
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