Starting LCHF, what are the go-to resources?
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moe0303
Posts: 934 Member
Hi,
I'm starting today. I have browsed the launching pad and read a lot of the suggested threads. I have also garnered information from other general thread within this group, but I haven't found that one starting point which sums up the theories associated with LCHF (if one exists).
I have done low carb and lower carb in the past and had good results, but I never tried to limit protein in any way. I remember when I first tried adkins, I was never able to get into ketosis. I'm guessing it had something to do with my protein levels.
Anyway, I went to a "Keto calculator" and got some macros to plug into MFP. Is that all there is to it? I'm currently working out 5 days a week doing varied exercises including Crossfit-type stuff (constantly varied movements at high intensity, Olympic style lifting, etc.). So some days, I might do heavy lifting and others might be cardio intensive. How will that affect all of this?
-moe
I'm starting today. I have browsed the launching pad and read a lot of the suggested threads. I have also garnered information from other general thread within this group, but I haven't found that one starting point which sums up the theories associated with LCHF (if one exists).
I have done low carb and lower carb in the past and had good results, but I never tried to limit protein in any way. I remember when I first tried adkins, I was never able to get into ketosis. I'm guessing it had something to do with my protein levels.
Anyway, I went to a "Keto calculator" and got some macros to plug into MFP. Is that all there is to it? I'm currently working out 5 days a week doing varied exercises including Crossfit-type stuff (constantly varied movements at high intensity, Olympic style lifting, etc.). So some days, I might do heavy lifting and others might be cardio intensive. How will that affect all of this?
-moe
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Replies
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The best source for theory is Phinney and Volek's Art and Science of Low Carb book.
The main factor, of course, is carb restriction. And you can actually get a little loose with the carbs if you exercise a lot. At least I did.
I was at around 100g/d carbs, exercised daily, and I was ketotic most of the time. Under 50g is pretty much a sure thing. 20-40g may be the sweet spot in terms of minimizing protein catabolism.
Sodium is the key to feeling good, IMO. Exercise may be tough for the first few weeks, but then you'll find some fascinating benefits of fat-adaptation (and Phinney and Volek wrote another book about that).0 -
Online, I love ketodietapp dot com
and DietDoctor dot com0 -
Peek at the sticky threads at the top of the Group. The Launch Pad lists all the resources we've collected thus far.0
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Thanks, everybody for your suggestions. I'm checking them out.0
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Here are some of my favorites:
Overall Info:
http://www.ketogenic-diet-resource.com
https://paleoish.wordpress.com/
http://www.paleodiet.com/
Recipes:
http://www.genaw.com/lowcarb/recipes.html
Shopping List:
http://www.ketogenic-diet-resource.com/low-carb-grocery-list.html
Books:
http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259
http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/
http://www.amazon.com/Dr-Atkins-Diet-Revolution-Calorie/dp/B0006C4BC0/0 -
Sodium is the key to feeling good,
@wabmester, how so? Do you mean that it will curb cravings? Curious.0 -
Sodium helps avoid the "keto flu," headaches, etc.0
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Yup, I outline my sodium theory here:
http://community.myfitnesspal.com/en/discussion/10321393/low-carb-flu
Phinney (in one of the books above) recommends around 5g/day. He gets his via broth.0 -
I would recommend two books. "Keto Clarity" by Jimmy Moore and "the Ketogenic Cookbook" by Jimmy Moore and Maria Emmerich.0
