Ketosis... [Forum Archive]

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Ketosis...

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Posted by: tryn2getbig

I am going to be training someone here starting tomorrow and I was wondering how long it normally takes a body to go into Ketosis. What I am going to do is build a meal plan that is similar to what I used when I was trying to lose weight. I lost 30lbs in just over two months. This was all due to diet, workout, and cardio routine. I know that it is not recommended for a 'dieter' to exclude carbs from a diet for more than 14 days at a time. So I am going to build the diet around a limited amount of carbs in order for the trainee to lose weight. But the diet will all be worked in with training as well. When I lost my weight, I took all carbs out of my diet for 14-18 days at a time and then binged for one-two meals at the end, and then started all over again. It worked for me, but would this be a good idea for others?

Thanks in advance--

Posted by: tryn2getbig

For those that are not fully aware of what Ketosis is, follow this link...

Bodybuilding.com - Jonathan Deprospo - In Depth Look At Ketogenic Diets And Ketosis.

Posted by: IainDaniel

Personally I don't think this is the best route.

Teach them proper eating habits. There is no quick fix to losing weight. All you are providing is a short term fix, and not providing a remedy for the problem at hand.

Posted by: ABCs

^I agree with him above. Teach them a balanced and clean diet before getting all crazy with low carb and things of that nature. I am sure you've seen great results but if this guy is just starting out, teach him the right way first.

Posted by: P-funk

no carbs + binging = bad habit to get into

Posted by: BigDyl

I'd say do refeeds every 4 days.

Posted by: P-funk

Quote:

Originally Posted by BigDyl

I'd say do refeeds every 4 days.

depends on their body fat levels though.

Posted by: BigDyl

Quote:

Originally Posted by P-funk

depends on their body fat levels though.

I guess, but I was using the refeed template as a rough guestimate.

Posted by: Double D

Quote:

Originally Posted by IainDaniel

Personally I don't think this is the best route.

Teach them proper eating habits. There is no quick fix to losing weight. All you are providing is a short term fix, and not providing a remedy for the problem at hand.

Spot on Iain. Cant think of a good Canadian comment here, so I will just say nice work.

Posted by: Crupiea

Why risk all the potential yo yoing and ill effects you can cause to your liver. In the same timeframe with proper dieting, eating 6 times per day for a targeted amount of calories, you can achieve the same results if not better. You will be happier, feel fuller and won't risk gaining it all back.

Posted by: Nigeepoo

If anyone has any concerns about lipid profile while on a ketogenic diet, click HERE

Note the vast improvements in fasting glucose & triglycerides. The latter is no big surprise as TGs are what surplus glucose (from surplus dietary sugary & starchy carbs) are turned into.

Posted by: ABCs

Quote:

Originally Posted by Double D

Spot on Iain. Cant think of a good Canadian comment here, so I will just say nice work.

Ayeee or AbOOt would do.

Posted by: P-funk

Quote:

Originally Posted by Nigeepoo

If anyone has any concerns about lipid profile while on a ketogenic diet, click HERE

Note the vast improvements in fasting glucose & triglycerides. The latter is no big surprise as TGs are what surplus glucose (from surplus dietary sugary & starchy carbs) are turned into.

I don't think that is a concern at all, as it is well documented (as seen by the study you linked to).

I think the main concern is teaching life skills and maintaining a healthy lifestyle.

Doing a cyclical ketogenic diet (no carbs and then binge) isn't something that someone can do for their entire life (heck, it isn't even necesary for fat loss) so it really sets that person up for rebounding back into problems (imo).

Posted by: tryn2getbig

Quote:

Originally Posted by P-funk

Okay, maybe binge was a harsh word. I used that term as that is what I use to refer to my cheat meals. It's not like I'm going out and eating 2XL pizzas with everything on it, 4 liters of Coke, and a box of a doughnuts. It's more like, some pancakes with peanut butter, light syrup and a sausage patty or two or perhaps some soft serve ice cream at night. This is something that I still do now and it all works out for me. Even when I thought that I had to eat everything I could to bulk up, I still had a cheat meal once a week.

So pretty much I just want to tune his diet, from where it is now it's more like an overhaul, and limit his carb intake. His body fat level is way above normal. He isn't obiest or anything, but definitely not what I would call small.

Posted by: tryn2getbig

Ok, so here is a sample meal plan that I have worked out for him. Any suggestions are welcomed. Please don't ask what the calories or macros are because the meal plans they have out here don't come with that much information. It's a 21 day meal plan for the entire base. This will also include gym time...

0630 -- GYM (Light Cardio and weights for first two weeks to get body use to physical activity)

0800 - 0830
Breakfast:
5 Egg Whites
1 cup cooked oatmeal
1 Banana

Mid Morning
1100 - 1130
Muscle Milk Protien Shake
(Would something like yogurt w/ granola be a good choice?)

Lunch
1330 - 1400
1 Boned Chicken Breast
1 Small Corn on the Cob
1 Medium Salad w/ imitation crab meat and no dressing
1 Dr. Pepper (Trying to wing him off or at least drink Diet Dr. Pepper)

Mid-afternoon
1630-1700
1 Pita Bread and Peanut Butter Sandwich
or
1 Can Tuna Sandwich w/ Whole Wheat Bread

Dinner
1900 - 1930
1 Boned Chicken Breast
1 Serving Blended Vegetables
1 Small Salad w/ Imitation Crab Meat

Evening Meal
1 Small Bowl Cottage Cheese

Water intake will be about a gallon a day. Especially because it's warming up out here, may go well above that. When I say warming up I mean will shortly be in the 120's to 140 degree weather.

Posted by: Jodi

Personally, in normal situations I wouldn't suggest Keto diet for a newbie either....however, I noticed that you are in Iraq and my guess is this is another soldier you are trying to help too. So, if the goal is fast weight loss for whatever reason, then maybe it wouldn't be a bad idea. Just make sure to get enough calories especially at those temps. So I think the diet looks decent and it still has some carbs in it so you aren't totally carbless. I don't know what your functions are in Iraq so I don't know what kind of energy reserves you require either.

Posted by: tryn2getbig

Quote:

Originally Posted by Jodi

Personally, in normal situations I wouldn't suggest Keto diet for a newbie either....however, I noticed that you are in Iraq and my guess is this is another soldier you are trying to help too. So, if the goal is fast weight loss for whatever reason, then maybe it wouldn't be a bad idea. Just make sure to get enough calories especially at those temps. So I think the diet looks decent and it still has some carbs in it so you aren't totally carbless. I don't know what your functions are in Iraq so I don't know what kind of energy reserves you require either.

You are absolutely correct, this is for another soldier. He is a bit over what hist weight should be. He says that he really wants to lose some weight, after I told him that I would help if he needed it. I guess he sees me go to the gym everyday and the way that I eat, and finally hit him that he should change his routine and diet. Hopefully I can help him, but most of all, I hope that he is really willing to help himself!

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