I've been gradually increasing fats and decreasing carbs after going high-carb, medium-fat for almost a year, mostly because I want to see what the effect of a different diet will be. Carb and fat intake are currently each about 100g, three weeks ago this was 200g/70g. EDIT: I also eat protein (>150g), my caloric intake is always above 2000kcal.
So far, I've been feeling somewhat energy-depleted during the day (nothing alarming though) and my workouts became a little less active. On the other hand, I don't have cravings and feel really good about myself, even after a whole day of fasting.
the way to go? useful in any way? Does a gradual switch contribute to anything, or should I just switch instead of following neither of the two "correctly"?
asked byajww (65)
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on August 07, 2013
at 10:27 AM
You're stretching what should take about a week or two or low carb flu to over a year.
Do a fast switch, and if you need it use L-Glutamine to cut out carb cravings and Alpha-Lipoic-Acid and cinnamon to control the insulin response curve.
Further, 100g of carbs is reasonable. Only 100g of fat is not. That's only 900calories, most people need about 1200 calories to just exist without any sort of exercise.
The way to go about it if you want to measure is to figure out your leanbody mass - i.e. if your body is at 30% fat, then your lean body mass would be 70% of your weight. You'd take this number in pounds and multiply it by .8 to 1 grams of protein (higher if you work out with weights, lower if you don't) to get the amount of protein you need to eat per day. Then, take that number and multiply it by 3 or 4 to get how much meat you should eat. (Lean chicken is 30% protein, beef is about 25% protein.)
A shortcut for the above is one palm sized portion of meat 3x per day. If you work out with weights upto 2x that.
The rest of your calories should come from fats - you'd just eat until you're not hungry, and 50-100g of carbs.
on August 07, 2013
at 10:33 PM
I went high fat/low carb by following Peter's Hyperlipid blog and his thumbs up for Dr Rosendale's views.
Over 6 months I developed pinchable subcutaneous belly fat. The cream and the butter and the chocolate ice cream and eggs & bacon were delicious, and I felt good, but not the result I wanted.
I accept that eating fat does not make you fat, but I think the individual's metabolism is the boss of that. So it didn't suit me, and I've reduced the fat and increased the carbs and gone back to my original paleo/anti-inflam practice.