Low Carb High Fat

[luckyfox]

Or milk

Nice thinking, that could really work...full fat, protein, more carbs and less filling..organic too. Nice, thanks for that!

 

[Fab Foodie]

Nice thinking, that could really work...full fat, protein, more carbs and less filling..organic too. Nice, thanks for that!

Milk
Chocomilk
Nesquick

Chocomilk as a recovery product is recommended by many sports organisations. Cheap, simple, effective. Think about what milk is designed for ... building bodies.

 

[Flying Dodo]

Looking for advice on this, I'm trying to slowly up my carbs to remain in ketosis but up my calories and slow down my weight loss. Problem is, 9 months of so little carbs, trying to eat more just leaves me in pain! My body does not like it at all. In theory I could maintain the Keto diet I have now and up protein/fats but that takes me out of balance. I'm gluten free so a lot of the heavy carbs are oat/rice based. I have been ok with some starchy veg but not potato, even a small amount makes me feel really uncomfortable.

I really need to up my calories to prevent muscle atrophy as my fat reserves are getting low!

I've generally found any excess fat I eat tends to come out the other end! If you feel you're losing muscle tissue then you can't still be in ketosis, as it means your body is trying to use that as it's not getting enough carbs to convert to glycogen for fuel. If your body is properly adapted to run on fat, then that's what it will do. I have found a couple of times due to eating too many carbs, I go into a sort of halfway way state whereby I can do normal things and feel OK, but if I went for a slightly faster bike ride for example, it would leave me feeling wiped out. The solution was to cut back my calorie intake for a couple of days and ensure that only a very small amount, no more than 20g or so, was carbs, to force my body back into a proper fat burning state, and then after about a week or so I was "back on the wagon".

 

[sabian92]

I tried keto for about 3 months and within the first week lost 6kgs, then it tailed off a bit, but over all I dropped about 1.5st I think.

I stopped being so strict and put it back on (and then some) but my main issue was variety... I got sick of eating the same stuff over and over. I'd try it again though.

 

[HeroesFitness]

Try and stay away from cows milk as it is not the best source of what you need, try oatmilk, almond or rice milk and maybe use a small amount of rice, pea or hemp protein, all natural and no sign of dairy in them.

 

[Flying Dodo]

I tried keto for about 3 months and within the first week lost 6kgs, then it tailed off a bit, but over all I dropped about 1.5st I think.

I stopped being so strict and put it back on (and then some) but my main issue was variety... I got sick of eating the same stuff over and over. I'd try it again though.

Keto doesn't have to be excessively restrictive. True, you can only get away with a slice or two of bread a day, and no pizza or pasta. But there's not a lot else you should ignore.

 

[The Jogger]

I find bullet proof coffee type drink is better than carbs for cycling or running.

 

[axwj29]

Try and stay away from cows milk as it is not the best source of what you need, try oatmilk, almond or rice milk and maybe use a small amount of rice, pea or hemp protein, all natural and no sign of dairy in them.

Aren't those 'milks' very low protein? How did you get used to those protein powders? I tried for weeks and, no matter how I disguised them, they made me gag!

I now have a couple of hard boiled eggs after exercise. Or a high protein meal at weekends. I'm vegetarian and milk free. Still eat some cheese and butter. Making huge efforts to eat plenty of protein but worried about the reported side affects of soya products.

 

[Fab Foodie]

Try and stay away from cows milk as it is not the best source of what you need, try oatmilk, almond or rice milk and maybe use a small amount of rice, pea or hemp protein, all natural and no sign of dairy in them.

I disagree.
Cows milk is one of the most nutritious foods available with a list of benefits few are aware of. If you have no intolerance to lactose cows milk is one if the best foods to build and maintain an active body. Again, it's very design is to enable body growth.
What's more it's cheap and available.

 

[axwj29]

I disagree.
Cows milk is one of the most nutritious foods available with a list of benefits few are aware of. If you have no intolerance to lactose cows milk is one if the best foods to build and maintain an active body. Again, it's very design is to enable body growth.
What's more it's cheap and available.

The pasteurisation process kills most of the good stuff. Raw milk is awesome but sadly my body still doesn't like it much. For anyone interested in the welfare of farmers and dairy herds, you also buy it direct from the farm.

 

[T.M.H.N.E.T]

Yes, designed to enable the growth of calves

 

[vickster]

So they get big and strong and can be turned into yummy burgers and steaks

 

[Fab Foodie]

The pasteurisation process kills most of the good stuff. Raw milk is awesome but sadly my body still doesn't like it much. For anyone interested in the welfare of farmers and dairy herds, you also buy it direct from the farm.

Really it doesn't, even pasteurised it's a bloody excellent foodstuff that's hard to better.

 

[sabian92]

Keto doesn't have to be excessively restrictive. True, you can only get away with a slice or two of bread a day, and no pizza or pasta. But there's not a lot else you should ignore.

What sort of stuff did you eat (if you eat a keto diet, that is!) if you don't mind me asking? I love a good steak etc, but even I was getting sick of the amount of meat and eggs I was eating.

My other half wasn't too fond of it either, made me pretty gassy as well

 

[Flying Dodo]

For a typical day, breakfast is a cooked breakfast of some variety, lunch - salad with cheese/meat and mayo or coleslaw, perhaps an avocado. For tonight's evening meal I made a cottage pie with sweet potato on top instead of normal potato. If I hadn't run out of cream, I would have had some strawberries & cream afterwards, but made do with some nuts.

Provided I keep to roughly less than 100g of carbs per day then it's ok. The key thing is to avoid stuff made from grains and things with lots of added sugar. It's only when you actually look at labels, that you realise just how much sugar they add to so many foodstuffs.