Publicado em: 08/07/20
It’s also worth remembering a typical mistake many people make when they ditch the carbs. By this, I’m referring to the error of not replacing the reduced carbs with enough healthy sources of fat. As a result, people quite understandably feel terrible and struggle through the day with a lack of energy combined with food cravings. The result is getting stressed and ultimately giving up on their new diet before giving it a chance. To make a complicated story simple; in Type two diabetics, the pancreas is now producing an inadequate amount of insulin which the body’s cells have become resistant to.
Fasting for 18 hours per day made me feel even better (and the last few pounds disappeared). I always thought it took keto for beginners a month or more to really become adjusted to the diet. And it took me years to fully adjust, including believing it to be true. For instance, even though I now eat as much fat per day as I can, I still look at food and think of how fatty it is. 30+ years of eschewing and demonizing fat does that to you.
If you eat a low-carb diet, you can reduce your insulin. Doing this can prevent type 2 diabetes, or even reverse the effects if you already have type 2 diabetes. The keto diet involves eating foods low in carbs and high in healthy fats. We considered our protocol too long to be logistically practical or financially feasible for an inpatient setting.
If you’re at 245lbs and down to 2K a day, I’d include a couple re-feed days of closer to 200g carbs, particularly on your higher volume days…aside from that this looks fine. I don’t know exactly how many carbs I eat each day but generally I dont have tubers (if I do its carrots/squash/beetroot, not sweet potatoes and yams. I never have rice/pasta/bread etc) and maybe 3-4 pieces of fruit/week. I have not tried doing real re-feed days but only slighty more carbs on some days where I’ve been out running.
We’re here to help you understand some simple takeaways of the low-carb diet. Carbohydrates are typically our body’s main source of energy, which comes in the form of glucose. Energy from glucose is used by our body to support everything from digestion and absorption to cell growth and repair, as well as physical activity. Carbohydrates consist of both simple sugars – like table sugar and sugars found in fruit and dairy products – and more complex carbohydrates, which are formed when simple sugars link up together to make long chains. These chains are then broken down into glucose during digestion.
I’ve done the low-fat thing in the 90s and gained 40lbs while ‘dieting’ and was always starving and extremely depressed – both from gaining weight so fast and also from lack of fat – which was not good for my mental health. Eating LCHF makes me feel great, physically and emotionally. I feel great when restricting carbs but past attempts to limit fat have sent me into a tailspin.
It is important that you speak to your doctor before significantly lowering your carbohydrate intake. This is especially important if you are on medication that can cause hypoglycemia (low blood sugar), such as insulin, sulphonylureas or glinides. The diet has allowed many people with type 2 diabetes to resolve their diabetes, that is to get their blood sugar levels into a non-diabetic range without the help of medication. Sondike agrees and says that, “Any time you are on a weight-loss diet you need a good multivitamin, regardless of whether you are limiting your carbohydrate intake or not,” he says. But while the road to a slimmer new you may be paved with high-protein foods, if you’re like most low-carbers it’s likely you’ve also encountered a few potholes along the way.