FIBRE on ketogenic diet

Chadomaniac

ey ppl , im on a ketogenic diet and im only able to get around 6grams of fibre a day.
i basically need to get 4times more fibre but i cant increase my carbs at all .
is there a fibre supplement out there ?

Matt_Wild

Psyllium husk.

Zomoniac

What he said ^^

Stick some psyllium husk in your protein shake. Also dark green vegetables can give you a fibre boost with very little carb intake. When I was doing keto I ate broccoli and spinach for fibre but still came in under 25g carbs.

Chadomaniac

psyllium husk hmm never heard of it , is it pure fibre and does it contain any calories?

Zomoniac

Pretty much pure fibre. If you're UK based then myprotein.com sell it. It has some calories yes. I put 9g into my shake each morning, that's about 6.5g of fibre and 34 kcal.

Matt_Wild

psyllium husk hmm never heard of it , is it pure fibre and does it contain any calories?

Its fibre. Calories are minor to none existent. Perfect for keto diets.

Chadomaniac

thanks for the info , def going to get some . when u increase calories on keto (say for a legs days) do u increase protein or fats?

Matt_Wild

thanks for the info , def going to get some . when u increase calories on keto (say for a legs days) do u increase protein or fats?

You don't increase calories on keto. That will cause Gluconeogenesis. Stick to the diet as written.

Chadomaniac

really? so say im on 1600 a day do i stick to that even on heavy lifting days and off days?

Matt_Wild

really? so say im on 1600 a day do i stick to that even on heavy lifting days and off days?

How heavy are you?

Chadomaniac

im 75kgs its around 165ibs .. iv dropped 40ibs tho

Matt_Wild

Which diet are you following?

Chadomaniac

60% fats , 35% protein, 5% carbs
its working for me , pushing the carbs up to 50-70g every 10-14 days

Matt_Wild

Sounds fine. TBH, I'd push the carbs up once every week two to around 400-500g on a saturday, keep fats very low and protein same as normal and Sunday 2/3 that amount approx.

Chadomaniac

my goal is to burn the last layer of fat covering my abs and chest ... is it neccisary?

Matt_Wild

my goal is to burn the last layer of fat covering my abs and chest ... is it neccisary?

You don't spot reduce, you reduce all over.

Read this - http://www.simplyshredded.com/research-review-an-in-depth-look-into-carbing-up-on-the-cyclical-ketogenic-diet-with-lyle-mcdonald.html

Chadomaniac

i know u cant spot reduce , but what im trying to say is i still need to burn lots of fat

Matt_Wild

Read the piece I suggested. It WILL help.

bacitracin

Why do you need fibre in the first place?

Zomoniac

Most people struggle to digest properly without any.

Chadomaniac

very interesting article , wow so on a refeed i need to consume over 600grams of carbs and over 3500calories on the first 24hours ... it doesnt say how this benefits fat loss? this is to ensure muscles have glycogen for increased strength and stamina

Matt_Wild

very interesting article , wow so on a refeed i need to consume over 600grams of carbs and over 3500calories on the first 24hours ... it doesnt say how this benefits fat loss? this is to ensure muscles have glycogen for increased strength and stamina

Keeps your metabolism turning over. Very good way of losing fat and holding muscle.

Chadomaniac

iv only been on keto for 2 weeks , when do i carb up?

Matt_Wild

14th day, 28th day and then every 7 days... altho you can allow up to 2 weeks between carb refeeds.

vytamindi

iv only been on keto for 2 weeks , when do i carb up?

Why do you need to carb up? I've been on keto 6 months and I haven't knocked myself out yet.

But then again, I'm not trying to build muscle yet (I know, I know... I need to get back to weight training!)

EDIT: Never mind. I read the rest of the thread. My coffee needs to kick in...

Matt_Wild

vytamindi - it doesn't hurt to refeed once in a while.

Chadomaniac

thanks alot matt , gained lots of insight ! keep up the good work ... looking insane!

Matt_Wild

Not a prob, any questions, just ask buddy!

Dave198lbs

so on a refeed i need to consume over 600grams of carbs and over 3500calories on the first 24hours ...

for a guy at 165 lbs?

sounds absurd to me but to be honest, I dont know...but I would make that decision with more research first, not less

Chadomaniac

i read a few articles on CKD it gives the facts and it all makes sense

Matt_Wild

so on a refeed i need to consume over 600grams of carbs and over 3500calories on the first 24hours ...

for a guy at 165 lbs?

sounds absurd to me but to be honest, I dont know...but I would make that decision with more research first, not less

Try reading the science before commenting.