About Melissa Anderson Expertise I have a Bachelor`s degree in biochemistry, researched metabolism and endocrinology for four years, and am currently attending medical school. Ask me anything and everything relating to Atkins and other low-carb diet plans!
Experience I've been on Atkins since 2001 and I'm still going strong!
Education/Credentials Professionally, I have a Bachelor's degree in biochemistry, researched metabolism and endocrinology for four years, and am currently attending medical school.
Special Diets - Expert's opinion on homebrew ketogenic program
Expert: Melissa Anderson - 10/1/2009
Question If you wouldn't mind to spare a moment and provide some input I would be very grateful!
I'm a 20 year old male, 5'10" and last year I weighed 273 lbs.
Now, after a low-carb diet, I'm 208 and beginning to worry about muscle mass. Of course I still have about 30 more lbs before I reach my goal, but the old methods are beginning to plateau and progress has been nil for about four months now. So I want to turn up the "volume" so to speak. Here's my plan:
1. Drink lots of water.
2. Eat no more than 20 g of carbohydrates every day (unless strength training, see #6), and those eaten should be in the form of fruit.
3. Take a multivitamin and a fiber supplement periodically.
4. Do intense cardio at least 30 minutes three days a week.
5. Do intense strength training for 1 hour three days a week.
6. Eat a satisfying amount of complex carbs and whole grains 45 minutes before strength training and immediately afterwards. Also consume extra protein afterwards.
7. A "free" day every two weeks. Excessive cheating penalized with skipped free days.
After I've reached my goal weight of 180 (which should take 12-15 weeks I'd wager), I plan to switch to a low-fat diet with a heavy focus on muscle-gain and cardiovascular health.
Answer Benjamin,
The only change I'd make to your plan is to absolutely NOT eat carbs after your workout. If you want to eat a very small amount of carbs before cardio, that should be OK. But remember-if you eat enough carbs to trigger insulin release, you'll be out of ketosis for the next 2-3 days and will not lose weight. So if you have carbs two or three times weekly, then you will never be in ketosis at all.
There is no reason to eat carbs before your workout. It won't help you build muscle, and it'll actually decrease your energy and endurance if you're already well into ketosis.
With that said, once you are in ketosis, you should be able to increase your daily carbs at least to 30-40 grams spread throughout the day and still be in ketosis.
And once you're at your goal weight, remember that low-fat diets have never been shown to be better for your health. Instead, focus on low SATURATED fat, and eat as much "good" fat as you want.
Melissa
