I have been following the CKD (under 50 net carbs daily) for about 3 weeks now. Every time I cycle my carbs I find myself insatiably hungry the next day as I begin to go back to VLC.
For example, I've had 3 full meals today, a snack that was (calorie wise) almost a meal, and I just had to mix macadamia nut butter and coconut oil (with some ground coffee mixed in...holy hell it was DELICIOUS) to get more fat into me to see if the hunger would subside....no such luck. Todays calories his just about 2554 cal.
Has any body else experienced this hunger after you carb cycle ? How do you deal with it? Any idea why it happens?
Also, being a 20 year old female who is incredibly active (5 days of Crossfit a week[will be beginning 2-a-days again now that Im no longer sick :D], 5 two mile walks a week, walking on campus, and usually 3 rides on my pony each week) is my caloric intake too low? Generally it is between 1700 and 2100 calories a day. My recommendation to maintain is about 2350 according to Lyle McDonald's equations. I'm looking for lean gains/fat loss and I know that these two do not generally go hand in hand. I have seen a little change using the CKD, at the loss of some performance....what are your suggestions?
I'm 5'6" at about 153 and 28% BF
asked byHoover (1683)
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on February 27, 2012
at 03:26 AM
I can't comment on the hunger thing since I've never done this.
You need 7-8g/lb LBM on your carb up day(s) (Lyle's recommendations in UD 2.0). You should be pounding the carbs like nobody's business. The carbs won't turn to fat; carbs only cause weight gain by limiting the burning of existing fat/fat you eat. Keep fat <50g and protein reasonable and you should replenish your glycogen much more effectively without any appreciable fat gain. Sweet potatoes, rice, fruits, etc. Some simpler sugars aren't necessarily bad either, just keep fructose reasonable (<50g).
150-250g for a "carb up" is not even going to last you two days given your workout load. Your high carb days need to saturate your muscles with enough glycogen to last the next five days.
All of that said, you work out more than can really be sustained with a week-long CKD cycle. You could try a 4-day keto/1-day high CHO or even 4-day keto/2-day high CHO cycle. Play around with it and see what works.
on February 27, 2012
at 03:04 AM
Regarding your CKD, are you restricting carbs to less than 50g Mon-Fri and then carb loading on the weekends? If so, how many grams per day are you eating on the weekends? I'm currently experimenting with Leangains style carb cycling - more carbs on workout days, less carbs on rest days. I don't have any issues with increased hunger after a carb refeed.
I think of CKD and Leangains as bodybuilding/fat-loss/muscle sparing diets (perhaps I'm mistaken). I don't think of these diets to be performance enhancing diets for athletes. You seem to have a consistently heavy training load (that of an athlete) and an inconsistent nutrition plan (more like a bodybuilder). You state that you want to gain lean mass while losing fat. I'm not sure that two-a-day Crossfit workouts plus other activity on a VLC diet will be the best way to achieve this. It's a lot of work with not a lot of fuel and I'm afraid that it may just burn you out. Additionally, I suspect that 1700 cals is not enough for you with your training load. Sometimes I think it's tough to train to be an athlete and diet to look great. It's possible that you may need to work on one goal at a time.
I don't want to discourage your hard work. I'm here to learn and there are a lot of really smart people on Paleohacks. I'll be curious to read other answers.