1

votes

After your Carb-Cycle, do you find yourself hungrier when transitioning back into Keto? Crossfit nutrition requirement question too!

Answered on August 19, 2014
Created February 27, 2012 at 2:24 AM

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

273729a18d2f18903815d2644a4d64de

(1683)

on March 01, 2012
at 01:37 AM

the carb cycle occurs every 6 days or so...as recommended by lyle mcdonald. i do achieve ketosis, i was back into it 24 hours after my carb cycle ended.

Cbb1134f8e93067d1271c97bb2e15ef6

on February 29, 2012
at 09:07 PM

You are never getting into ketosis. I don't know about you, but if I ate a load of carbs, I'd be getting very hungry. It seems to be somewhat individualized, so you will have to pay attention to your body, as you are and figure out what works for you. http://www.youtube.com/watch?v=KkdFkPxxDG8

273729a18d2f18903815d2644a4d64de

(1683)

on February 27, 2012
at 12:55 PM

i might kick the 16/8 thing for right now. i feel like ketosis + leangains fasting might be too much for my body's comfort zone right now with school/workouts and all, causing more cortisol issues than its solving.

3bad4b0b105bf44d7650e7fdfbe15cbd

(860)

on February 27, 2012
at 03:44 AM

I just noticed you mention 16/8 fasting...don't do it on your high CHO day(s). It's going to be too many calories (>4000) and glycogen is better replenished with a constant nutrient flow all day.

273729a18d2f18903815d2644a4d64de

(1683)

on February 27, 2012
at 03:16 AM

between 150 and 250 dependent on my inclusion of sweet potato...

A4587cfef29863db612c43f89c202cc1

(2053)

on February 27, 2012
at 03:13 AM

When you say carb up are you talking +100g, +200g?

273729a18d2f18903815d2644a4d64de

(1683)

on February 27, 2012
at 03:10 AM

I'm here to learn. I definitely don't see anyone's advice as discouraging. I am restricting carbs to less than 50g. Monday through Friday (with the Crossfit open now going, I'll start the carb up on Friday night). Ill eat a higher carb diet Friday through Saturday night then go back down to under 50 net carbs on Sunday. I do try to follow the Leangains 16/8 fasting period Monday through Friday. It is definitely hard to train to be an athlete while working on looking good. :P

  • 273729a18d2f18903815d2644a4d64de

    asked by

    (1683)
  • Views
    4.1K
  • Last Activity
    1284D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

2 Answers

2
3bad4b0b105bf44d7650e7fdfbe15cbd

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.

273729a18d2f18903815d2644a4d64de

(1683)

on February 27, 2012
at 12:55 PM

i might kick the 16/8 thing for right now. i feel like ketosis + leangains fasting might be too much for my body's comfort zone right now with school/workouts and all, causing more cortisol issues than its solving.

3bad4b0b105bf44d7650e7fdfbe15cbd

(860)

on February 27, 2012
at 03:44 AM

I just noticed you mention 16/8 fasting...don't do it on your high CHO day(s). It's going to be too many calories (>4000) and glycogen is better replenished with a constant nutrient flow all day.

1
A4587cfef29863db612c43f89c202cc1

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.

273729a18d2f18903815d2644a4d64de

(1683)

on February 27, 2012
at 03:16 AM

between 150 and 250 dependent on my inclusion of sweet potato...

A4587cfef29863db612c43f89c202cc1

(2053)

on February 27, 2012
at 03:13 AM

When you say carb up are you talking +100g, +200g?

273729a18d2f18903815d2644a4d64de

(1683)

on February 27, 2012
at 03:10 AM

I'm here to learn. I definitely don't see anyone's advice as discouraging. I am restricting carbs to less than 50g. Monday through Friday (with the Crossfit open now going, I'll start the carb up on Friday night). Ill eat a higher carb diet Friday through Saturday night then go back down to under 50 net carbs on Sunday. I do try to follow the Leangains 16/8 fasting period Monday through Friday. It is definitely hard to train to be an athlete while working on looking good. :P

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!