Halla74
Artisan Conquerer
- Joined
- Jan 20, 2009
- Messages
- 6,898
- MBTI Type
- ESTP
- Enneagram
- 7w8
- Instinctual Variant
- sx/so
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/2010/10/04/the-beginners-guide-to-the-paleo-diet/
Here’s the Paleo Diet “Basic Food List†– as well as some Foods to Avoid:
http://www.eat-real-food-paleodietitian.com/Paleo-diet-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.â€
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!!!
ïŠ
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/2010/06/18/cyclical-ketogenic-diet-low-carb-dieting-made-easy/
Ketogenic Diet Resource - Menu
http://www.ketogenic-diet-resource.com/ketogenic-diet-menu.html
Ketogenic Diet Resource – Low Carb Recipes
http://www.ketogenic-diet-resource.com/low-carb-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
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/2010/10/04/the-beginners-guide-to-the-paleo-diet/
Here’s the Paleo Diet “Basic Food List†– as well as some Foods to Avoid:
http://www.eat-real-food-paleodietitian.com/Paleo-diet-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.â€
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!!!
ïŠThis 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/2010/06/18/cyclical-ketogenic-diet-low-carb-dieting-made-easy/
Ketogenic Diet Resource - Menu
http://www.ketogenic-diet-resource.com/ketogenic-diet-menu.html
Ketogenic Diet Resource – Low Carb Recipes
http://www.ketogenic-diet-resource.com/low-carb-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
