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  1. #1
    Artisan Conquerer Halla74's Avatar
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    Default Halla74's 2014 Diet & Nutrition Plan = Paleo + Cyclic Ketogenic Diet...

    Halla's 2014 Diet & Nutrition Plan

    WHAT I’M GOING to EAT…
    I’m going to be selecting all foods that I eat from the Paleo Diet Food List.
    Basically, if a cave man couldn’t eat it then neither should I.

    Here’s a link to an article that gives a good “power summary” of the Paleo Diet:

    http://www.nerdfitness.com/blog/2010...he-paleo-diet/

    Here’s the Paleo Diet “Basic Food List” – as well as some Foods to Avoid:

    http://www.eat-real-food-paleodietit...food-list.html

    HOW I’M GOING TO EAT…

    I need to eat well most of the time to be healthy, period.
    However, I can’t eat perfectly every day for the rest of my life.
    My goal is to keep as much muscle mass as possible, while minimizing body fat.

    That is exactly what a cyclic ketogenic diet does.
    By eating 25 grams or less of carbohydrates per day Monday through Friday, you have five days of fat burning ketosis going on, and 5 days of being in positive nitrogen balance (aka having enough protein in your blood at all times to prevent muscle atrophy from being able to occur).
    BUT – if you eat keto 7 days a week, your muscles will begin to look flattened out, and you’ll lose “the pump.”
    THAT is where the 2-day carb-up on Saturday and Sunday kicks in.
    You have a little fun, you recharge your muscle glycogen stores, and then you go back to the gym recharged to have insane workouts while slipping into ketosis again for fat burning purposes.

    Here’s Some Reference Information about CKDs…

    Cyclic Ketogenic Diet
    FROM: http://en.wikipedia.org/wiki/Cyclic_ketogenic_diet

    A cyclic ketogenic diet (or carb-cycling) is a low-carbohydrate diet with intermittent periods of high or moderate carbohydrate consumption. This is a form of the general Ketogenic diet that is used as a way to maximize fat loss while maintaining the ability to perform high-intensity exercise. A ketogenic diet limits the number of grams of carbohydrate the dieter may eat, which may be anywhere between 0 and 50g per day. The remainder of the caloric intake must come primarily from fat sources, as well as protein sources, in order to maintain ketosis. (Ketosis is the condition in which the body burns fats and ketones instead of glucose for fuel.)
    The Cyclical Ketogenic Diet can be complex, as it requires the dieters to closely watch the number of carbohydrate grams they eat during the intermittent period that they are not maintaining a strictly low carb/moderate protein diet.[1]
    When following a low carbohydrate diet, for the first few days, there is an adaptation period during which most people report feeling run-down or tired. Some people report feeling irritable, out of sorts, and unable to make decisions. For
    most people these feelings disappear after the adaptation period, however, and are replaced with feelings of calm and balance, and more consistent energy.[1]

    Although most people report a waning of cravings while in ketosis, some people may crave carbohydrates during ketosis for psychological reasons. During a hypocaloric ketogenic diet, the carb cravings may combine with hunger pangs, making matters worse.[2] (However, it is noteworthy that most people report having no hunger pangs on a ketogenic diet, due to its higher fat and protein contents, which help to increase a sense of fullness).[1]
    A CKD offers a way to combat this. It offers a cyclical "refeed" (sometimes also called a carb-up). During this phase, the diet consists mostly of complex carbohydrates, with limited fat, sucrose and fructose. Since the glycogen stores in the liver and muscles are depleted, these carbohydrates go straight to refilling them, instead of being added to the body's fat stores. For this reason, the amount of calories consumed during a refeed can be far above an individual's usual dietary intake. While a typical CKD consists of 50g or less carbs per day, the typical refeed consists of 450-600g of carbs. Also a weight gain of 1-2 lbs is usually reported during refeeding.

    The goals of a refeed are threefold:
    1. to refill depleted glycogen stores
    2. to upregulate hormones and thyroid activity that are depressed during dieting
    3. to provide a psychological "break" that makes the rest of the diet easier to bear

    The refueled glycogen stores can then be used for higher-intensity training to maintain or increase endurance / muscle mass after the refeed. Normally this sort of training would be relatively impossible on a pure ketogenic diet, as glycogen stores in the body are almost constantly depleted.
    The refeed process can lead to gaining fat, if more carbs are consumed than needed to replenish glycogen stores. The timing, duration and macronutrient composition of a refeed are crucial to the overall success of the diet.[1]

    Free On-line Keto Calculator!!!
    This calculator determines your optimal food intake for your personal weight loss goals on a ketogenic diet.

    http://keto-calculator.ankerl.com/


    Cyclic Ketogenic Diet (CKD) Resources……

    Cave Man Keto’s Meal Plan
    http://cavemanketo.com/keto-meal-plan/

    Hybrid Fitness Cyclic Ketogenic Diet Made Easy
    http://hybridfitness.wordpress.com/2...ing-made-easy/

    Ketogenic Diet Resource - Menu
    http://www.ketogenic-diet-resource.c...diet-menu.html

    Ketogenic Diet Resource – Low Carb Recipes
    http://www.ketogenic-diet-resource.c...b-recipes.html

    CKD.com – Foods with No Carbs
    http://cyclicalketogenicdiet.com/foods-with-no-carbs/

    That's it for now.
    As I implement this eating regimen I'll post more about my experiences with it, as well as any new tips/tricks I come across along the way.
    Eat healthy, workout like a mad man, and remain young and fit as long as humanly possible!

    I hope everyone is having a great evening!



    -Halla74
    --------------------
    Type Stats:
    MBTI -> (E) 77.14% | (i) 22.86% ; (S) 60% | (n) 40% ; (T) 72.22% | (f) 27.78% ; (P) 51.43% | (j) 48.57%
    BIG 5 -> Extroversion 77% ; Accommodation 60% ; Orderliness 62% ; Emotional Stability 64% ; Open Mindedness 74%

    Quotes:
    "If somebody asks your MBTI type on a first date, run". -Donna Cecilia
    "Enneagram is psychological underpinnings. Cognitive Functions are mental reasoning and perceptional processes. -Sanjuro

  2. #2
    ✿ڿڰۣஇღ♥ wut ♥ღஇڿڰۣ✿ digesthisickness's Avatar
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    Whoa. Extremely informative. As a person who has to be strictly gluten-free, I have a lot of experience with these foods and menus. I look forward to seeing what happens with your results and how it keeps manifesting with your mind and body.
    ✻ღϠ₡ღ✻
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    `*.¸.*'ღϠ₡ღஇڿڰۣ
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  3. #3
    Artisan Conquerer Halla74's Avatar
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    Quote Originally Posted by digesthisickness View Post
    Whoa. Extremely informative.
    Thank you very much!
    I try to be thorough, but not overbearingly detailed.

    Quote Originally Posted by digesthisickness View Post
    As a person who has to be strictly gluten-free, I have a lot of experience with these foods and menus.
    That's right! Thank you for reminding me of that; if I recall correctly it was about a year or so ago that you did find out you felt so much better eating a gluten-free diet.
    Well, I hope that the plethora of gluten free + other healthy recipes below is useful to you.

    FIVE GLUTEN FREE COLLECTIONS – JUST for YOU!!!

    (1) Gluten Free Main Dishes:
    http://allrecipes.com/Recipes/Health...soid=hr_coll_1

    (2) Gluten Free Desserts:
    http://allrecipes.com/Recipes/Health...soid=hr_coll_2

    (3) Gluten Free Side Dishes:
    http://allrecipes.com/Recipes/Health...soid=hr_coll_3

    (4) Gluten Free Side Dishes:
    http://allrecipes.com/Recipes/Health...soid=hr_coll_4

    (5) Gluten Free Bread:
    http://allrecipes.com/Recipes/Health...soid=hr_coll_5

    All GLUTEN FREE COLLECTIONS ABOVE were FOUND at the URL BELOW:
    http://allrecipes.com/Recipes/Health...s/Gluten-Free/

    OTHER USEFUL CONTENT from the AllRecipes.Com Site are Below…

    Healthy Recipes Page:
    http://allrecipes.com/recipes/health...Healthy-and-De

    Paleo Diet Recipes:
    http://allrecipes.com/Recipes/Health...ts/Paleo-Diet/

    Low Carb Recipes:
    http://allrecipes.com/Recipes/Health...ts/Paleo-Diet/

    Vegetarian Recipes:
    http://allrecipes.com/Recipes/Health...ts/Paleo-Diet/

    Quote Originally Posted by digesthisickness View Post
    I look forward to seeing what happens with your results and how it keeps manifesting with your mind and body.
    Thank you for your support and inspiration.
    I'm looking forward to getting healthier, more fit, and being more at peace because of it.

    Have a great day!

    -Halla74
    --------------------
    Type Stats:
    MBTI -> (E) 77.14% | (i) 22.86% ; (S) 60% | (n) 40% ; (T) 72.22% | (f) 27.78% ; (P) 51.43% | (j) 48.57%
    BIG 5 -> Extroversion 77% ; Accommodation 60% ; Orderliness 62% ; Emotional Stability 64% ; Open Mindedness 74%

    Quotes:
    "If somebody asks your MBTI type on a first date, run". -Donna Cecilia
    "Enneagram is psychological underpinnings. Cognitive Functions are mental reasoning and perceptional processes. -Sanjuro

  4. #4
    WhoCares
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    I'm someone who definately maintains a better body on a no grains diet, so yeah paleo\ketogenic if you like. I have for over a decade now eaten no typical breakfast foods. So most of y meals including breakfast are steamed vegetables with protein and some kind of yummy sauce. This morning I had

    Steamed broccoli & pumpkin
    Hollandaise sauce - no packet mixes, must be butter, eggs and lemon juice only
    Poached egg whites - I'd already used the yokes for the hollandaise

    This is so satisfying mostly due to the fat and protein content. I dare anyone to be hungry after eating this. So yummy. When I consistently eat like this my body maintains its natural weight range (about a size 2, 50kgs\110lbs) no matter how many calories I eat a day. Back on the paleo now after falling off the wagon for a few years and blowing up 2 dress sizes in the process.

    I also find its cheaper to eat this way. You dont need to buy anything packaged, just raw veg and visit the local butcher a few times a week. I'm extrmely lucky also because my local butcher stocks camel, kangaroo, emu, alpaca, crocodile as well as the usual suspects. I wont go hungry here. I also found a place that sells wildrcrafted mushrooms like pine, porcini and I can buy them fresh on the day.

    How are you going @Halla74?

  5. #5
    Senior Member Dannik's Avatar
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    Hi Halla74,
    Wow, Very Exciting!! !
    As a transitional phase I think it has strong merits and can be a powerful change!
    but as a long-term-sustainable lifestyle i find it imbalanced

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