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General Health & Fitness
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FAT LOSS DIFFICULTY
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<blockquote data-quote="BigTex" data-source="post: 219491" data-attributes="member: 43589"><p>One of the 1st issues I see is HPKD 30-35% protein. One of my associates is an expert in this field, Dr. Jeff Volek and he works with Dr. Steven Phinney. A ketogenic diet is not high protein. Voleck says in order to get in ketosis you must do the following: consume less than 10% of your calories from carbohydrates or < 50g of carbs total. You must also not consumer more than 20% of your calories from protein, which come to 1.2 - 2g/kg/bw (no more than 150g total). Total fat must be > 150g/d</p><p></p><p>* Make sure you are getting adequate sodium 3000-5000mg/d</p><p>* Adequate potassium (vegies/broth) 3000-4000mg/300-500mg magnesium</p><p>* Avoid polyunsaturated fats</p><p>* Saturated fats OK</p><p></p><p>So for a 2000 kcal diet</p><p>Carbs - <50g </p><p>Protein - 150g</p><p>Fat - ~153g</p><p></p><p>When you take in too much protein in a ketogenic diet, the extra protein will be converted to glucose in a process called gluconeogenesis, the formation of glucose which will then put you over the 50g carbohydrate limit and kick you out of ketosis. Since these results are very individual you may need to drop the carbs down to 20-30g. So a ketogenic diet is NOT high protein but high fat. Get some keto strips and measure you urine ketone levels.</p><p></p><p></p><p></p><p>Actually it is not 80:20, exercise is just as important as diet. Much of the fat/calories you burn should be from exercise and not diet. Key in your and then exercise. It is like a slice of pie, 1/3 is exercise, 1/3 is diet and 1/3 is rest. </p><p></p><p>Hopefully you are seeing a physician for your metabolic challenges. Taking thyroid meds with no experience using them can really screw things up, Also your T levels seems a little bit low. </p><p></p><p>If you are interested in going to a cyclical ketogenic diet, the ketogenic day remain as I posted above. The only difference is you lower the fat and increase carbs on 1-2 days a week.</p></blockquote><p></p>
[QUOTE="BigTex, post: 219491, member: 43589"] One of the 1st issues I see is HPKD 30-35% protein. One of my associates is an expert in this field, Dr. Jeff Volek and he works with Dr. Steven Phinney. A ketogenic diet is not high protein. Voleck says in order to get in ketosis you must do the following: consume less than 10% of your calories from carbohydrates or < 50g of carbs total. You must also not consumer more than 20% of your calories from protein, which come to 1.2 - 2g/kg/bw (no more than 150g total). Total fat must be > 150g/d * Make sure you are getting adequate sodium 3000-5000mg/d * Adequate potassium (vegies/broth) 3000-4000mg/300-500mg magnesium * Avoid polyunsaturated fats * Saturated fats OK So for a 2000 kcal diet Carbs - <50g Protein - 150g Fat - ~153g When you take in too much protein in a ketogenic diet, the extra protein will be converted to glucose in a process called gluconeogenesis, the formation of glucose which will then put you over the 50g carbohydrate limit and kick you out of ketosis. Since these results are very individual you may need to drop the carbs down to 20-30g. So a ketogenic diet is NOT high protein but high fat. Get some keto strips and measure you urine ketone levels. Actually it is not 80:20, exercise is just as important as diet. Much of the fat/calories you burn should be from exercise and not diet. Key in your and then exercise. It is like a slice of pie, 1/3 is exercise, 1/3 is diet and 1/3 is rest. Hopefully you are seeing a physician for your metabolic challenges. Taking thyroid meds with no experience using them can really screw things up, Also your T levels seems a little bit low. If you are interested in going to a cyclical ketogenic diet, the ketogenic day remain as I posted above. The only difference is you lower the fat and increase carbs on 1-2 days a week. [/QUOTE]
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