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Started By
Message
Looking to transition off Keto
Posted on 1/28/19 at 8:54 am
Posted on 1/28/19 at 8:54 am
But not sure how to do so. I'd still track macros, but don't know what the ratios should look like. Still want to stay away from processed carbs/food, etc. Just want to give myself a little more leniency....a cheat meal every now and again. I'm back in the gym and have hopefully made it a habit again. I struggle with being too strict or killing myself on weekends worrying about if what i'm doing is going to kick me out of keto. Plus, i like king cake and haven't had a piece yet this season.
Not even sure i want to transition to another "diet" per se. Just want to keep eating healthy Mon-Fri but not worrying how many carbs a salad has or allowing myself to have a fruit smoothie every now and again. Don't get me wrong, Keto was great to trim down and kickstart the motivation, but i just can't see it fitting my lifestyle for the long term and being good for my mental health i.e. sending me off the deep end binging.
Not even sure i want to transition to another "diet" per se. Just want to keep eating healthy Mon-Fri but not worrying how many carbs a salad has or allowing myself to have a fruit smoothie every now and again. Don't get me wrong, Keto was great to trim down and kickstart the motivation, but i just can't see it fitting my lifestyle for the long term and being good for my mental health i.e. sending me off the deep end binging.
9
Posted on 1/28/19 at 9:18 am to Black
Try a lower carb, higher fat whole foods mix as a base. Allow yourself the leniencies that you want around that base. So if you want king cake sometimes/on weekends, eat king cake. I think you are spot on that you want to stay away from processed foods most of the time. I hate to put a limit on it without knowing more about you, but let’s say hold net carbs around 75-100/day. Well below the SAD, but well above keto. Obviously that is an inexact number open to manipulation based on height, weight, and goals. You can also cycle in higher carbs on workout days and lower on off days that average out around what was stated above if you would prefer that more. Lastly and most importantly, if none of this sounds appealing then find something else that works for you and that you can stick with long term.
Posted on 1/28/19 at 9:20 am to Black
I think once you are fat adapted you can "cheat" and get back into that mode quickly.
If you don't want to worry about that, I'd do as you said and just transition slowly. More protein, some carbs, and less fats. Get your carbs from cleaner sources of course, like potatoes and some rice, not from bread and chips. If you're 75/20/5 now, go maybe to 40/40/20 or 30/40/30 so you can get your carbs, but you aren't eating 500 g a day. You could also cycle a bit and eat more carbs on heavy workout days (I do this)
If you want to cheat, enjoy it and don't think about it for 3 days after.
If you don't want to worry about that, I'd do as you said and just transition slowly. More protein, some carbs, and less fats. Get your carbs from cleaner sources of course, like potatoes and some rice, not from bread and chips. If you're 75/20/5 now, go maybe to 40/40/20 or 30/40/30 so you can get your carbs, but you aren't eating 500 g a day. You could also cycle a bit and eat more carbs on heavy workout days (I do this)
If you want to cheat, enjoy it and don't think about it for 3 days after.
Posted on 1/28/19 at 9:37 am to Black
Stay fat adapted and do carb cycling. There are a ton of benefits of staying low carb vs keto, so quit chasing ketosis if it's negatively effecting your lifestyle. In my experience, if you are truly super strict, once you go off or have a massive cheat meal chances are you will want to go back on. Give it a shot! You can always go back.
Posted on 1/28/19 at 9:45 am to LSUTiger1026
Sounds like CKD is right for you.
Posted on 1/28/19 at 9:46 am to Black
Maybe try Paleo and adhere to it closely as possible and it will keep you eating good, whole, unprocessed food during the week. I think coming out of Keto staying away from complex carbs for as long as you can would be a good strategy to keep you from rebounding. You just wanna keep you insulin levels from being spiked all the time seeing as how they’ve been so suppressed for so long.
Posted on 1/28/19 at 10:30 am to LSUTiger1026
quote:
hate to put a limit on it without knowing more about you, but let’s say hold net carbs around 75-100/day. Well below the SAD, but well above keto.
I stay below 20g total carbs per day for the most part.
I test my ketones a couple times a day(blood monitor) and i've been hovering around the 4.0 mark for the last couple weeks. Not sure if i'm fat adapted yet or not.
quote:
Sounds like CKD is right for you.
What's this?
ETA: how do i stay fat adapted if i am?
This post was edited on 1/28/19 at 10:33 am
Posted on 1/28/19 at 11:10 am to Black
I don't really think Keto is sustainable for very long. For some people that may be weeks or months and others a year or two.
However, I do feel like being conscience of what you're eating and trying to minimize carbs is something you can carry forever. But hell, if I want to eat some King Cake during the Super Bowl that's going to happen. As much as "health and fitness" is a part of living, so is enjoying the sweeter things in life. (in moderation)
However, I do feel like being conscience of what you're eating and trying to minimize carbs is something you can carry forever. But hell, if I want to eat some King Cake during the Super Bowl that's going to happen. As much as "health and fitness" is a part of living, so is enjoying the sweeter things in life. (in moderation)
This post was edited on 1/28/19 at 11:11 am
Posted on 1/28/19 at 11:19 am to GeorgeTheGreek
quote:
However, I do feel like being conscience of what you're eating and trying to minimize carbs is something you can carry forever. But hell, if I want to eat some King Cake during the Super Bowl that's going to happen. As much as "health and fitness" is a part of living, so is enjoying the sweeter things in life. (in moderation)
Pretty much my state of mind. At then end of the day, you gotta be able to be happy. Keto was great for trimming down from 197 to 177lbs. And i'll probably stay on for another couple weeks. But i'm social and not being able to have a beer at a crawfish boil, no pizza night with the kids, etc.(not every night, of course)just makes me hate doing it sometimes
Posted on 1/28/19 at 2:17 pm to Black
CKD is cyclical Keto diet. An example would be every other week on Saturday you eat carbs, but on Sunday go back to Keto. It isn’t exactly defined. Some people do a carb refeed on CKD once a week. Some do once a month, etc.
Posted on 1/28/19 at 2:25 pm to GeorgeTheGreek
quote:
I want to eat some King Cake during the Super Bowl that's going to happen.
Who is telling you that you cannot do this?
It’s all about priorities. Is your priority loosing weight and being in overall good health or is it eating king cake?
I don’t have time for the gym...
No it isn’t a priority for you. You may have other priorities that outrank it, but in the end it’s up to you. No one is saying YOU CANNOT EAT KING CAKE! What are your priroities? If it’s getting lean and being healthy that king cake may not be the best option.
Posted on 1/28/19 at 2:38 pm to OleWarSkuleAlum
quote:
If it’s getting lean and being healthy that king cake may not be the best option.
The point is, you can be lean and healthy while still enjoying some king cake here and there. Me eating king cake doesn't mean I don't prioritize health and fitness ... it just means I want some king cake here and there.
It's not a zero-sum game.
Posted on 1/28/19 at 3:01 pm to OleWarSkuleAlum
quote:
Who is telling you that you cannot do this?
It’s all about priorities. Is your priority loosing weight and being in overall good health or is it eating king cake?
they are not mutually exclusive. You can be perfectly healthy and lose weight and still have things like king cake every once in a while.
The attitude you just displayed where it is all or nothing is why people get pissed at you and also why a lot of people quit on fitness. It is a dumbass way of thinking.
nobody is going to go on forever no having a dessert or endulging in something. its dumb to think that away.
Posted on 1/28/19 at 3:15 pm to lsu777
quote:
The attitude you just displayed where it is all or nothing is why people get pissed at you and also why a lot of people quit on fitness. It is a dumbass way of thinking.
nobody is going to go on forever no having a dessert or endulging in something. its dumb to think that away
Yea he grinds people's gears a lot. I will say that cutting down saying yes to that stuff from 20% to 5% is what makes the biggest difference. Everyone can say no sometimes, but only the dedicated can say no most of the time
Posted on 1/28/19 at 6:03 pm to lsu777
quote:
The attitude you just displayed where it is all or nothing is why people get pissed at you and also why a lot of people quit on fitness. It is a dumbass way of thinking.
nobody is going to go on forever no having a dessert or endulging in something. its dumb to think that away.
I never said it’s all of nothing. In fact I said the opposite. It’s whatever your priorities are. If it’s eating cake that’s fine.
Posted on 1/28/19 at 6:07 pm to Buckeye06
quote:
Everyone can say no sometimes, but only the dedicated can say no most of the time
You can create a thousand different “special occasions” to “treat yourself.” That’s why it’s such a slippery slope. It usually goes like this...
1. It’s Thanksgiving so I’ll eat off plan
2. I can’t let all these thanksgiving leftovers go to waste.
3. It’s christmas I’m going to treat myself
4. It’s New Years I’m going to have fun
5. It’s the CFB championship let me treat myself
6. It’s the Super Bowl
7. It’s mardi gras
8. It’s my birthday
9. It’s my best friends birthday
10. It’s my kids birthday
11. It’s pizza party night with the kids
12. It’s date night
13. It’s my wife’s birthday
So on and so forth....
Posted on 1/28/19 at 6:22 pm to OleWarSkuleAlum
You're right about that. I've been very guilty about that in the past. One has to prioritize what events/holidays they want to let loose on. When it devolves to "but it's Crawfish season" and "well it's Saturday with gorgeous weather...". You've fallen far down the slope. One has to recognise the slide and nip it in the bud. Discipline.
Posted on 1/28/19 at 6:46 pm to lsu777
I can only imagine what he looks like irl.
I picture his douchebaggery just oozing off him.
I picture his douchebaggery just oozing off him.
Posted on 1/28/19 at 7:57 pm to Hulkklogan
quote:
You're right about that. I've been very guilty about that in the past. One has to prioritize what events/holidays they want to let loose on. When it devolves to "but it's Crawfish season" and "well it's Saturday with gorgeous weather...". You've fallen far down the slope. One has to recognise the slide and nip it in the bud. Discipline.
Yep. And honestly the 13 days OWSA listed are fine to blow it out if the other 352 are disciplined. We are a ridiculously overweight nation, but the mindset of if you eat anything outside the parameters of the diet I say is God you are going to fatass hell forever is asinine.
To OP, I transitioned off by upping to 50g total carbs, for one week, then up to 100g the next. I’ve stayed as I’ve still got 10lbs to go to hit my target cut weight.
This post was edited on 1/29/19 at 9:10 am
Posted on 1/28/19 at 8:31 pm to OleWarSkuleAlum
You got to 13 days. There are 365 in the year.
Even if you get to 30 days my guess is you’ll still look pretty good being disciplined the rest of the time and combining that with fitness.
If I want to have some king cake 2.5-3 days a month so be it. I think it’ll work out ok.
Even if you get to 30 days my guess is you’ll still look pretty good being disciplined the rest of the time and combining that with fitness.
If I want to have some king cake 2.5-3 days a month so be it. I think it’ll work out ok.
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