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I’ve been doing some more reading since I decided to up my carbs to 100g per day and now I’m pretty sure that I don't want to sick with that plan. I also know that I do not want to be on a pure ketogenic diet since I have already lost most of the weight that I planned to lose and I feel like the ultra-low carb diet is lacking some in basic nutrition. This leaves me where I am now, uncertain.
I do not want to go back to a high carb and low fat diet since I really enjoy the ultra-low carb ketogenic lifestyle. If I eat 100g of carbs per day, this is close to the point where I would need to be concerned with keeping the fat down and it is not really “low carb” in the scope of things. I am going for optimal health, and I know that high fat combined with too many carbs can be a recipe for disaster. (high blood pressure, heart disease, etc.)
I also want my body to remain “fat adapted”, which means that I want to keep all the systems in place to easily run my body on fat or sugar, not just one or the other. I did a lot of hard work to get my body burning fat as its primary fuel and I want to keep it mostly that way because it feels awesome and keeps you burning fat instead of storing it.
From what I have learned, the term “fat adapted” means that when your body’s glycogen supply runs out, it easily switches from using glycogen as fuel to using fat for fuel. All of the fat burning mechanisms are already in place to do this as a result of prolonged low carb dieting. When one is fat adapted and skips a meal, the body simply switches to using fat for fuel without the ravenous hunger associated with skipping meals on a high carb diet. When you eat a high carb diet your liver stores glycogen to fuel your activities. When your liver runs out of glycogen and your muscles still need more, you must eat again (and your body definitely lets you know you need to eat) to refill the depleted glycogen or you will “crash”, “bonk” or “hit the wall” so to speak. When fat adapted your body can easily switch to burning fat instead of “crashing”. This may not be optimal for performance, but I am not a hard core athlete nor am I trying to break any weight lifting records. I just want to be healthy and fit. So, with that being said, here are my revised macros that I plan to stick to for the rest of the month and see where it puts me.
Workout days: 80g carbs (max)
Off days: 50g carbs (max)
Protein: 155-165g
Fat: The rest of my 500 calorie deficit
Diet Calendar Entries for 22 April 2014:
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2406 kcal
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Fat: 156.50g | Prot: 105.19g | Carb: 42.75g.
Breakfast: HEB Heavy Whipping Cream, coconut oil, coffee. Lunch: Kraft Ranch Dressing, Central Market Spring Mix, Pork Chops (Center Rib, Bone-In, Cooked, Pan-Fried). Dinner: Sweet Baby Ray's Original Barbecue Sauce, Hormel Pork Loin Back Ribs. Snacks/Other: Planters Salted Peanuts (1 oz), Michelob Ultra Light Beer, HEB Jumbo Virginia Peanuts. more...
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2768 kcal
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Activities & Exercise:
Sitting - 2 hours and 30 minutes, Resting - 2 hours and 35 minutes, Desk Work - 7 hours and 30 minutes, Walking (brisk) - 4/mph - 30 minutes, Driving - 2 hours and 25 minutes, Standing - 1 hour, Walking (slow) - 2/mph - 1 hour, Sleeping - 6 hours and 30 minutes. more...
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