Watch for exhaustion, stomach issues, and dry eyes – if you get any of these, you may do better with a cyclical ketogenic diet. Others burn out and get exhausted after a couple months. If you’re going to try keto, stick with it for at least a month.įor some, a full-on ketogenic diet can burn a lot of fat and provide energy for hours on end. After those two weeks, though, you may feel like a million bucks. It’ll take a couple weeks for you to get into ketosis you may feel low energy and have trouble sleeping for a few days while your body switches from using sugar to using fat for fuel. Try a weekly carb refeed and see how you feel.Įat high fat, very low carb (<50g net carbs is a good rule of thumb), every day, with no carb refeed. On the other hand, re-upping on carbs once a week will keep you out of deep ketosis, which may cause carb cravings (Brain Octane helps with that). For some people, chronic low-carb eating can lead to low mucous production, which disrupts gut bacteria and causes dry eyes.Ī cyclical ketogenic diet works very well for a lot of people.Some people ( Dave included) have thyroid issues when they do very low carb with no carb refeed.This is what the Bulletproof Diet is based on. Here are three different low-carb approaches within the 30-150 gram range:Įat high fat, very low carb (<50g net carbs/day) 6 days a week, then have a carb refeed on day 7 (~150g net carbs). “Net carbs” on the keto diet means you can subtract fiber and sugar alcohols (like xylitol) out of your daily carb count – they don’t affect your blood sugar or get stored as glycogen. Most people do best eating somewhere between 30-150 grams of net carbs daily. This is where you get to do some personal experimenting. Find the Goldilocks zone of carb intake: not too low, not too high Let’s break down how to hack your carb intake, step-by-step. Tailoring your nutrition to your unique biology helps you perform even better. Instead, it’s important you find your body’s sweet spot for carb intake and timing. For the vast majority, a low-carb, high-fat diet is miles ahead of a low-calorie, low-fat one.īut within the realm of low-carb, there is no one-size-fits-all. They keep you lean, support your hormones and brain, regulate your blood sugar, stop food cravings, keep you full for hours, and give you license to put bacon on everything. Low-carb, high-fat diets have a number of known benefits for your body and mind.
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