New to MFP, ne to low carb diet, help needed.
She68915
Posts: 19 Member
Hello all. I am very new to MFP, and I am very happy that I found this group by following links that members kindly shared on general forum. I am so interested in reading many valuable information shared here.
In fact, I've been dieting since 2010, but always being told that it is better to stay on balanced diet, so I was always trying to only watch my calorie intake which proved not to be enough for my body. However, since last week I decided to calculate my carb intake and I realized what significant mistakes I have been making in my diet. Over the last week, I tried to maintain my carb intake around 100g/day for few days and I think my body is already responding positively to it.
I have two main question, that I would be more than grateful if you can help me with:
1. How much do you exactly add to your daily carb intake on the days you are exercising? I have three workout sessions (2-3 hours each) during the week, which I do 1 hour intense cardio (sometimes 2 hours) and 1 hour strength. Last week, on a day like this I took around 80 gr and after that my body was so tired that i did not have enough energy to move or even talk (which is not common as I usually get hyper after working out
). I would be thankful if you can give me some info on how much I can add up to carb intake when I am working out.
2. Over the last week I was trying to read everything I found and writing rules and tips for having a healthy low carb plan. I have seen many info online about them, and many of them are even contradictory. Would you please tell me which website is publishing more reliable articles in this field so I can follow.
Once again, many many thanks for all the time you put for sharing your knowledge with others
.
In fact, I've been dieting since 2010, but always being told that it is better to stay on balanced diet, so I was always trying to only watch my calorie intake which proved not to be enough for my body. However, since last week I decided to calculate my carb intake and I realized what significant mistakes I have been making in my diet. Over the last week, I tried to maintain my carb intake around 100g/day for few days and I think my body is already responding positively to it.
I have two main question, that I would be more than grateful if you can help me with:
1. How much do you exactly add to your daily carb intake on the days you are exercising? I have three workout sessions (2-3 hours each) during the week, which I do 1 hour intense cardio (sometimes 2 hours) and 1 hour strength. Last week, on a day like this I took around 80 gr and after that my body was so tired that i did not have enough energy to move or even talk (which is not common as I usually get hyper after working out
). I would be thankful if you can give me some info on how much I can add up to carb intake when I am working out.2. Over the last week I was trying to read everything I found and writing rules and tips for having a healthy low carb plan. I have seen many info online about them, and many of them are even contradictory. Would you please tell me which website is publishing more reliable articles in this field so I can follow.
Once again, many many thanks for all the time you put for sharing your knowledge with others
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Replies
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There is no one reputable website everyone here refers to. I like www.marksdailyapple.com, but it isn't specifically low carb. Most of us seem to have looked at the Atkins diet and Drs. Phinney & Volek's book, The Art & Science of Low Carb...I forgot the last word, but it's not the performance one, although it's supposed to be good as well.. I like listening to Jimmy Moore’s podcast, Livin' La Vida Low Carb and Abel James' podcast, The Fat - Burning Man. Both of them interview experts & sometimes other people who have interesting things to say.
Finding information boils down to thinking through what makes sense & figuring out what works for you.
Good luck, and I would answer your other question if I exercised.0 -
The exercise thing is tricky. If you're at 80-100g carbs, that's almost enough to supply glucose just for your brain. You will quickly deplete glycogen reserves if you do high-intensity exercise at that level.
For the people targeting ketosis, that may be fine once you're keto-adapted, but it doesn't sound like you're targeting ketosis.
You might want to check out Peter Attia:
http://eatingacademy.com/
He does high-intensity and endurance on a mix of keto and starch.0 -
Hello all. I am very new to MFP, and I am very happy that I found this group by following links that members kindly shared on general forum. I am so interested in reading many valuable information shared here.
In fact, I've been dieting since 2010, but always being told that it is better to stay on balanced diet, so I was always trying to only watch my calorie intake which proved not to be enough for my body. However, since last week I decided to calculate my carb intake and I realized what significant mistakes I have been making in my diet. Over the last week, I tried to maintain my carb intake around 100g/day for few days and I think my body is already responding positively to it.
I have two main question, that I would be more than grateful if you can help me with:
1. How much do you exactly add to your daily carb intake on the days you are exercising? I have three workout sessions (2-3 hours each) during the week, which I do 1 hour intense cardio (sometimes 2 hours) and 1 hour strength. Last week, on a day like this I took around 80 gr and after that my body was so tired that i did not have enough energy to move or even talk (which is not common as I usually get hyper after working out). I would be thankful if you can give me some info on how much I can add up to carb intake when I am working out.
2. Over the last week I was trying to read everything I found and writing rules and tips for having a healthy low carb plan. I have seen many info online about them, and many of them are even contradictory. Would you please tell me which website is publishing more reliable articles in this field so I can follow.
Once again, many many thanks for all the time you put for sharing your knowledge with others .
To be sure, you do know that exercise is not required for this diet? But if you want to, its ok and good of course. The mantra of "Eat less and exercise to lose weight" doesn't apply to lo-carb diets.
As you lower your carbs, at a certain level (everybody is different) your liver will dump your electrolytes at a greater rate than a low fat diet. This will give you a some problems if you don't replenish the electrolytes. Google "Keto Flu" and read about, sodium, potassium & magnesium.
I hope this helps,
Dan the Man from Michigan
Are You Having Charlie horse/leg cramps?
Need Potassium?
It's Ketogenic or Bariatric! How I Found the Ketogenic Diet
Blog #10 Keto: Abbreviations, Acronyms & Terminology Used on the LCD & Keto Discussion Groups
Blog #13 DittoDan's Milestone's, First's And Good Changes Since Starting the Ketogenic Diet0 -
There is no one reputable website everyone here refers to. I like www.marksdailyapple.com, but it isn't specifically low carb. Most of us seem to have looked at the Atkins diet and Drs. Phinney & Volek's book, The Art & Science of Low Carb...I forgot the last word, but it's not the performance one, although it's supposed to be good as well.. I like listening to Jimmy Moore’s podcast, Livin' La Vida Low Carb and Abel James' podcast, The Fat - Burning Man. Both of them interview experts & sometimes other people who have interesting things to say.
Finding information boils down to thinking through what makes sense & figuring out what works for you.
Good luck, and I would answer your other question if I exercised.
Thank you so much for the great references you introduced Twibbly.
I started browsing through Drs. Phinney and Volek 's website. Unfortunately, ebook of The Art and Science of Low Carb Living is not available on googlebooks. I am defiently going to buy the printed book asap, as I am very interested to read it now.
I have this habit of listening to different stuff a great deal of time so I am already in love with the idea of listening to dietary podcast. Right now I am listening to Jimmy Moore's interview with Zach Bitter who is an athlete and I am so excited to figure out how he is doing this while being on LCHF. So you already helped with my second question as well . Many thanks 0 -
The exercise thing is tricky. If you're at 80-100g carbs, that's almost enough to supply glucose just for your brain. You will quickly deplete glycogen reserves if you do high-intensity exercise at that level.
For the people targeting ketosis, that may be fine once you're keto-adapted, but it doesn't sound like you're targeting ketosis.
You might want to check out Peter Attia:
http://eatingacademy.com/
He does high-intensity and endurance on a mix of keto and starch.
Yes you are right webmester, I also realized I should go on ketosis level or have some carb few hours before working out. However, I should read more about it and do some experiments and check my body reaction to it.
Thanks for the website, I bookmarked the eating academy website and I am going to follow Peter by reading many helpful articles on his website. Thanks you so much 0 -
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To be sure, you do know that exercise is not required for this diet? But if you want to, its ok and good of course. The mantra of "Eat less and exercise to lose weight" doesn't apply to lo-carb diets.
As you lower your carbs, at a certain level (everybody is different) your liver will dump your electrolytes at a greater rate than a low fat diet. This will give you a some problems if you don't replenish the electrolytes. Google "Keto Flu" and read about, sodium, potassium & magnesium.
I hope this helps,
Dan the Man from Michigan
Are You Having Charlie horse/leg cramps?
Need Potassium?
It's Ketogenic or Bariatric! How I Found the Ketogenic Diet
Blog #10 Keto: Abbreviations, Acronyms & Terminology Used on the LCD & Keto Discussion Groups
Blog #13 DittoDan's Milestone's, First's And Good Changes Since Starting the Ketogenic Diet
In fact as I started doing frequent workouts since 2013, right now not only my body but also my mind is addicted to it. I feel less happy just by not doing any moderate/high-intensity activity for 4 days in row which I believe is due to dopamine and serotonin release dependence to sport . Therefore, I am trying to personalize low carb diet for my body and make a balance between working out and my carb intake.
Thanks, I googled "keto flu" right now and from the symptoms I think I experienced it last week. I am going to read all of the details to figure out how I should manage it. Many thanks for your advice 0 -
One more thing that I don't think was mentioned, if you google ckd keto, there is a whole subset of keto diet and optimum sport capabilities. This wasn't mentioned probably because it is very advanced. You say you're a beginner, so maybe you should learn to walk before you run...
Dan the Man from Michigan0
