Switching from low carb to DP keto

[InkedSailor]

Hey Prae I was just wondering when your dieting on a low carb and switch to a keto should you wait a certain time before jumping from one or the other. Also i would like to ask as ive read on a keto that u have a replenishment meal once a week, is that true? And what are your suggestions thanks.

[Praetorian]

Generally for most clients switching from low carb to keto happens when fat loss slows. I usually start 16-18 weeks out from a contest and start low cabr..ie 30g carbs from brown rice or sweet potato in three of the meals...no carbs in the other three meals...so low carb is around 90g plus trace carbs which generally puts the total amount of carbs around 140g daily. Most clients last about 6-8 weeks before dropping the specific carbs and moving to keto...ive gone as far as 6 weeks out before dropping carbs. Two pounds per week weight loss is ideal so you can adjust things according to that...if you drop to 1lbs per week or so and cardio is up to 30min daily or more than its time to drop the carbs. Yes one meal per week should be a refeed meal...high carb preferably...this stimulate thyroid production as well as deposits glycogen for the week used for training...it also provides a psychological break. You have to remember each client will react somewhat differently depending in their level of insulin sensitivity...if they are closer to being insulin resistant then they wont last long on carbs.
P

[InkedSailor]

Thanks P that helps a lot, id also like to ask when do u suggest to your clients or anybody for that matter that keto is the way to go? I know in the previous post you said that when fat loss stalls, is keto the only option at that point?

[Praetorian]

If a client is exhibiting insulin resistance then keto works to improve sensitivity. Some clients do well on low carb or carb cycling but in my experience very few...Milos Sarcev is a good example of someone who can diet on higher carbs. It takes alot of experience to be able to recognize these types of things...its not cookie cutter....there is no simple formula...you need to learn physiology, biochemistry and how the body utilizes protein and energy sources...then put that knowledge into action for many years.
P

[TT Eric]

Generally for most clients switching from low carb to keto happens when fat loss slows. I usually start 16-18 weeks out from a contest and start low cabr..ie 30g carbs from brown rice or sweet potato in three of the meals...no carbs in the other three meals...so low carb is around 90g plus trace carbs which generally puts the total amount of carbs around 140g daily. Most clients last about 6-8 weeks before dropping the specific carbs and moving to keto...ive gone as far as 6 weeks out before dropping carbs. Two pounds per week weight loss is ideal so you can adjust things according to that...if you drop to 1lbs per week or so and cardio is up to 30min daily or more than its time to drop the carbs. Yes one meal per week should be a refeed meal...high carb preferably...this stimulate thyroid production as well as deposits glycogen for the week used for training...it also provides a psychological break. You have to remember each client will react somewhat differently depending in their level of insulin sensitivity...if they are closer to being insulin resistant then they wont last long on carbs.
P

Hi Ted, I bumped this thread cause I had a few questions about this. I'm preparing to do another DP keto diet in springs to get rid of some sh!t around the waist and noticed you were recommending to go low carbs before keto and then switch to keto when fat loss stall... since I never did that before going keto I was wondering:

1) If I understand well you do the EXACT DP diet but with only difference is 3x30g of added carbs ?
2) Just to be sure, 140g of carbs including traces daily is pretty tight to not go neoglucogenesis, since you do this I take we cannot loose muscle during this period if we stick to slow cardio ?
3) When dieting one thing I do not like is loosing my RAW milk, don't get me wrong I have no problem cutting it, but since it's a herd-share program, whether I drink or not I pay for it, so when I go keto I basically pour my nice RAW milk in the drain - So I was wondering if instead of the 30g of carbs from rice/sweet potato I could get 30g of carbs from the raw milk, I would eat the 3 solid meals without carbs and have 3 liquid meals : raw milk + whey Isolate + grounded flax instead... is this acceptable ?
4) When you are having 140g of carbs per day, do you still do a refeed meal once a week, or you just need it when you are in ketosis ?
5) And last question, lately I was wondering if it's good to do a keto diet every year ? I know for natty Bbers it help make lean gain every time, but over time, year after year, won't the metabolism take a toll and be a bit less responsive every time ?

Thanks again Ted, you cannot know how much I value and respect your knowledge! Everything you throw here on this forum is so appreciated!

Eric

[Praetorian]

Going low carb before keto depends on how much carbs you are eating off season. If not much you dont want to add carbs just so you are having them.

The amount is very individualistic some get more some get less...again it depends on what they were eating off season and what they insulin sensitivity is like.

You could use it as a carb replacement in those three meals...ive never tried it so it would be interesting to see how it goes.

Yes you still utilize a refeed meal.

I diet every year no matter if i compete or not....it keeps body composition in check and insulin resistance low. Anyone who thinks they are going to gain for two years basically just adds additonal fat to se the scale go up...its not efficient.

Dieting once a year improves metabolism it doesnt hinder it.

P

[TT Eric]

Awesome thanks for answering! I'm eating around 150g-200g per day, I usually get a bit in morning (raw milk*) and some before training (not much, like raw milk again) but most of them are 1 hour PWO (like 75-100g in a meal, either potatoes, rice or paleo style home made treats).

I just realized getting 30g of carbs via milk = about 23-24g of fat, so I will adjust to get 15g of fat and will eat a few starchy carbs to complete to 30g carbs total!

I will try this, probably next month I'll start, I'll share the results of course. Last year keto diet didn't work well, too much fat: I started with 30g per meal, I'll start with 15g + the carbs.

*Easy breakfast I've been doing the past year = 1.5cup of milk + 1/2 Avocado + ~3/4 cup of berries + creatine + whey Isolate + stevia! The avocado = taste awesome and much more creamier!

Eric