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Paleo + IF + Carb Cycling (maybe keto)

Commented on March 04, 2013
Created March 03, 2013 at 8:12 AM

Not sure if I'm quite wording this right since there are so many different concepts. But I was curious if there would be any benefit in a combination to get in better shape as far as losing fat and trying to build muscle?

Was thinking of about 3 resistance training days a week where I would actually eat a high amount of carbs On the rest days I would be eating paleo and either at maintenance or a deficit. I've heard with fasting (IF) that it is possible to enter ketosis in one day, so my rest days would be keto/paleo right?

Do these ideas seem like they would work together to continue to build muscle and burn fat? Or do the benefits of different concepts not work together in the way I am thinking.

Appreciate any guided insight

06ca9c524c28bc3fba95d4d90f8f43c6

on March 04, 2013
at 04:19 PM

Yes, if you have been consuming the SAD, your body will need some time to adjust to using fat as the primary fuel. There is a benefit to high fat/protein on rest days, your body can get all the fuel it needs for basic activities without needing additional carbs.

Daee038b2da136bc8e817e3889c746c5

(139)

on March 04, 2013
at 12:08 PM

if the only other option is low fat I would say eat more carbs on training days but do not confuse the high fat days with a ketogenic diet ;)

29c3e61a59f80a2048e099bca5b7d8f4

(0)

on March 04, 2013
at 02:05 AM

Well I never said I would be eating all 3 in high amounts at one time. The issue I have is if its okay to eat high fat/pro on rest days and high carb/pro on training days or would I be better off with a generally low fat diet throughout it all

Daee038b2da136bc8e817e3889c746c5

(139)

on March 03, 2013
at 09:36 PM

The real probem is that if you have a high insulin response (that comes from carbs and some extent from protein) and at the same time eat a lot of fat your body will be able to store that fat, which isn't favourable if you want to lose fat / build muscle.

29c3e61a59f80a2048e099bca5b7d8f4

(0)

on March 03, 2013
at 06:53 PM

Is there any benefit to still eating low carb high fat on rest days, even though I wouldn't be keto. So train days = high cal/carb/pro Rest days = Moderate/low cal/carb high pro/fat Or is there some negative aspects to eating high fat on rest days without actually being keto

29c3e61a59f80a2048e099bca5b7d8f4

(0)

on March 03, 2013
at 06:22 PM

So do you think there is some benefit in what I am attempting, or will the higher fat (rest) days be counter productive if my body isnt "adapted". You said I'll feel pretty rough for a week or so, are you implying that over time my body is adapting? Lately what I've been doing is training MWF and then eat high carb/protein PWO in my 8hour window. Non training days I'll limit my direct carbs, and eat higher fat/protein. While I understand I wouldn't be in ketosis, is there still a benefit of high fat/protein on rest days over carbs?

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2 Answers

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Daee038b2da136bc8e817e3889c746c5

(139)

on March 03, 2013
at 09:11 AM

No, IF won't automatically make you enter ketosis. For the body to use ketones as it's primary source the glycogen stores needs to be depleted and it's not certain that will happen during your IF period.

and to be honest, the first days on ketosis, before you're body is entirely used it is usually a smaller hell. It takes at least 3-4 weeks to be fully fat adapted, and if you're braking the ketosis every other day you will probably feel like crap for most of it since the body doesn't know whether it should use glycogen or ketones as a fuel source.

So if I were you, I would decide whether I would want to go keto or not, not a mixture of both. If you're working out hard you will be able to eat a fair amount of carbs (50-100 g - just not at once...) without going out of ketosis.

Daee038b2da136bc8e817e3889c746c5

(139)

on March 03, 2013
at 09:36 PM

The real probem is that if you have a high insulin response (that comes from carbs and some extent from protein) and at the same time eat a lot of fat your body will be able to store that fat, which isn't favourable if you want to lose fat / build muscle.

29c3e61a59f80a2048e099bca5b7d8f4

(0)

on March 04, 2013
at 02:05 AM

Well I never said I would be eating all 3 in high amounts at one time. The issue I have is if its okay to eat high fat/pro on rest days and high carb/pro on training days or would I be better off with a generally low fat diet throughout it all

Daee038b2da136bc8e817e3889c746c5

(139)

on March 04, 2013
at 12:08 PM

if the only other option is low fat I would say eat more carbs on training days but do not confuse the high fat days with a ketogenic diet ;)

29c3e61a59f80a2048e099bca5b7d8f4

(0)

on March 03, 2013
at 06:53 PM

Is there any benefit to still eating low carb high fat on rest days, even though I wouldn't be keto. So train days = high cal/carb/pro Rest days = Moderate/low cal/carb high pro/fat Or is there some negative aspects to eating high fat on rest days without actually being keto

best answer

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06ca9c524c28bc3fba95d4d90f8f43c6

on March 03, 2013
at 04:58 PM

I follow a similar template. I follow the 16/8 IF protocol, eat paleo, and currently "back-load" all carbs postworkout and have much lower carb consumption on non training days. As another poster mentioned, if your body is not "fat-adapted", you are going to feel pretty rough for probably a week or so.

Matt
PhysiqueRescue.com

06ca9c524c28bc3fba95d4d90f8f43c6

on March 04, 2013
at 04:19 PM

Yes, if you have been consuming the SAD, your body will need some time to adjust to using fat as the primary fuel. There is a benefit to high fat/protein on rest days, your body can get all the fuel it needs for basic activities without needing additional carbs.

29c3e61a59f80a2048e099bca5b7d8f4

(0)

on March 03, 2013
at 06:22 PM

So do you think there is some benefit in what I am attempting, or will the higher fat (rest) days be counter productive if my body isnt "adapted". You said I'll feel pretty rough for a week or so, are you implying that over time my body is adapting? Lately what I've been doing is training MWF and then eat high carb/protein PWO in my 8hour window. Non training days I'll limit my direct carbs, and eat higher fat/protein. While I understand I wouldn't be in ketosis, is there still a benefit of high fat/protein on rest days over carbs?

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