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Gradual or fast switch to high-fat, low-carbs

Answered on August 19, 2014
Created August 07, 2013 at 9:17 AM

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.

Is this 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"?

1f9b52f29960095986234231d91e1967

(529)

on August 12, 2013
at 08:29 PM

This is fascinating, and I'm curious as to what your "original Paleo/anti-inflam practice" looks like in more detail. (As a side note, what was the "glucose" in the ice cream? Glucose powder?)

736662d9fd6314d426cc6de1896aa045

(175)

on August 11, 2013
at 10:55 PM

The ice cream was just double cream + egg yolks + cocoa + glucose. Not so shabby!

75d9b8386ab3e657a08bc1b73dd352be

(65)

on August 09, 2013
at 08:12 AM

To try something different.

75d9b8386ab3e657a08bc1b73dd352be

(65)

on August 08, 2013
at 07:21 AM

@Matt How gradual is gradual? I've been feeling quite good while I halved my carbs in three weeks, although I'm kind of reluctant about lowering protein and upping fat - it's the complete opposite of what I've always been doing.

75d9b8386ab3e657a08bc1b73dd352be

(65)

on August 08, 2013
at 07:17 AM

@Matt How gradual is gradual?

75d9b8386ab3e657a08bc1b73dd352be

(65)

on August 08, 2013
at 07:16 AM

I'm probably aiming for some more healthy fats than ice cream. Still, interesting to hear. There's only one way to find out if it works for me though.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on August 07, 2013
at 02:51 PM

The magnitude of the flu is proportional to the rate at which you make the transition. A gradual change and you won't have any symptoms.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on August 07, 2013
at 02:49 PM

Why the hell are you going low-carb?

75d9b8386ab3e657a08bc1b73dd352be

(65)

on August 07, 2013
at 02:12 PM

Although it's true that I'm currently not eating much, I'm fairly sure that I reach 2000 kcal every day, even more so on training days. How did you calculate the total caloric intake based on protein/carbs/fat? 900 + 400 + >600 = at least 1900, right?

75d9b8386ab3e657a08bc1b73dd352be

(65)

on August 07, 2013
at 02:10 PM

Although it's true that I'm currently not eating much, I'm fairly sure that I reach 2000 kcal every day, even more so on training days. How did you calculate the total caloric intake based on protein/carbs/fat?

C45d7e96acd83d3a6f58193dbc140e86

on August 07, 2013
at 01:51 PM

Based on your totals you are only eating about 1700 kcal per day, and if your body weight and fat percentage is right that is about the minimum needed if you are bedridden, not if you are active.

75d9b8386ab3e657a08bc1b73dd352be

(65)

on August 07, 2013
at 01:17 PM

I found that worrying about macro's helps me eat healthy. For most people this may work the other way around, but I eat much cleaner and leaner if I count them. Also, I tend to binge eat if I don't keep track of calories.

C45d7e96acd83d3a6f58193dbc140e86

on August 07, 2013
at 01:07 PM

Don't worry about macros as much as about what you are eating.

75d9b8386ab3e657a08bc1b73dd352be

(65)

on August 07, 2013
at 10:50 AM

Ha, I'm not totally starving myself, the rest is protein. Lean body mass would be around 70 kg based on body fat percentage of 9%, so 120g protein (whereas I'm currently at 150-170g, and I am lifting heavy, so that's good). Good to hear that I'm at least somewhat at the right track! I'll try switching.

75d9b8386ab3e657a08bc1b73dd352be

(65)

on August 07, 2013
at 10:49 AM

Ha, I'm not t the rest is protein. Lean body mass would be around 70 kg based on body fat percentage of 9%, so 120g protein (whereas I'm currently at 150-170g, and I am lifting heavy, so that's good). Good to hear that I'm at least somewhat at the right track! I'll try switching.

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3 Answers

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0
96440612cf0fcf366bf5ad8f776fca84

(19413)

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.

75d9b8386ab3e657a08bc1b73dd352be

(65)

on August 07, 2013
at 10:50 AM

Ha, I'm not totally starving myself, the rest is protein. Lean body mass would be around 70 kg based on body fat percentage of 9%, so 120g protein (whereas I'm currently at 150-170g, and I am lifting heavy, so that's good). Good to hear that I'm at least somewhat at the right track! I'll try switching.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on August 07, 2013
at 02:51 PM

The magnitude of the flu is proportional to the rate at which you make the transition. A gradual change and you won't have any symptoms.

75d9b8386ab3e657a08bc1b73dd352be

(65)

on August 08, 2013
at 07:21 AM

@Matt How gradual is gradual? I've been feeling quite good while I halved my carbs in three weeks, although I'm kind of reluctant about lowering protein and upping fat - it's the complete opposite of what I've always been doing.

75d9b8386ab3e657a08bc1b73dd352be

(65)

on August 08, 2013
at 07:17 AM

@Matt How gradual is gradual?

75d9b8386ab3e657a08bc1b73dd352be

(65)

on August 07, 2013
at 10:49 AM

Ha, I'm not t the rest is protein. Lean body mass would be around 70 kg based on body fat percentage of 9%, so 120g protein (whereas I'm currently at 150-170g, and I am lifting heavy, so that's good). Good to hear that I'm at least somewhat at the right track! I'll try switching.

1
736662d9fd6314d426cc6de1896aa045

(175)

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.

75d9b8386ab3e657a08bc1b73dd352be

(65)

on August 08, 2013
at 07:16 AM

I'm probably aiming for some more healthy fats than ice cream. Still, interesting to hear. There's only one way to find out if it works for me though.

736662d9fd6314d426cc6de1896aa045

(175)

on August 11, 2013
at 10:55 PM

The ice cream was just double cream + egg yolks + cocoa + glucose. Not so shabby!

1f9b52f29960095986234231d91e1967

(529)

on August 12, 2013
at 08:29 PM

This is fascinating, and I'm curious as to what your "original Paleo/anti-inflam practice" looks like in more detail. (As a side note, what was the "glucose" in the ice cream? Glucose powder?)

0
C45d7e96acd83d3a6f58193dbc140e86

on August 07, 2013
at 01:06 PM

You probably need to be eating about double what you are currently taking in, maybe even triple.

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