Hi all, i was introduce on the keto diet 3 months ago by my training to shred my body fat and build some muscle. Now its almost 3 months, and he suggesting that i should back to carb, but i feel comfortable with my current diet plan. Will there be any side effect if we go long without carb? or maybe just never return to carb .

My workout mainly consist of bench press, squat , push up and knee raise on Monday, Tuesday , Thur , Friday. And on tuesday and friday night , i have badminton session every week.

Below are my what i usually have for the pass 3 months..

Breakfast - 10am
Non workout day - 2 egg - 2 sausage - 1 coffee (no sugar)
Workout day - 4 egg , 2 chicken breast , 60g of protein , 1 coffee (no sugar)

Lunch - 1PM
Salmon sashimi (10 huge slices) , 2 cawamushi, 2 miso soup
or
kenny roger half chicken + 4 garden salad as sideline (no dressing)

Dinner ( alot of veg/salad )
Mix grill ( chicken, port , lamb , prawn ) , or 2x grill chicken (no fries) + ceaser salad ( no dressing ) + Raw carrot blend no sugar/milk

Supper ( tuesday,friday)
2 eggs, 2 ham , 2 sausage , 10 slices of sashimi + 2 chinese tea


My main concern is..can we abandon rice,mee,bread,fruits,sugar,potato or anything with carb for good?

This post has been edited by RedDevil32: Aug 24 2013, 09:33 PM

it all depends on your aim. have u reached your target?

keto or not, i still believe in balanced diet ie presence of carb, protein and fat. extreme diet is meant to shock the body for a certain period of time and should not be taken in prolonged manner.

Try not having carbs for a long time. I bet you wouldn't even last.

Just do a nutrient composition analysis and you'll know if you're doing it right or wrong.

At first glance looks as though you could be going overboard on your protein, ie more tha the standard 1g/lbs recommendation which is already very high. Second comes the sodium and nitrates, from the sausages and ham. Thirdly lack of veg, fruits, and other carbs to provide adequate vitamins and minerals.

Use nutritiondata.self.com to input your food intake and you'll be able to see for yourself.

well, i lost the tummy fat and reduce bout 5-6kg from the day i started. but my goal is to be fit so that i can join fitness game and do cross fit. So i can say, i not even half way there yet by just losing the tummy.

Yea my trainer said i should go for 1g/lbs per day or at least 100g on my resting day. But i dont think i lacking of veg as i take in huge bowl of Caesar salad without dressing as appetizer during dinner and blend raw carrot to drink..its just the lack of carbs that worry me..

Well..for start..the first one month without carbs was really hard..lack of energy, keep gastric at night ..but after a month..when your body start adapt to it..it feel normal to not take carbs. i quite like the taste of black coffee and roast chicken

Haha, just do the online analysis and post it here. Facts and figures speak better than "thinking".

Why are you so adamant on avoiding carbs?

The term, burn fat.
Burn means it uses fuel. and what is the fuel ???

No, must have carbs in your diet bro ^ ^

No carbs i don't think u can go very far bro.

mind to share the result?

Calories in versus Calories out. A drop in a certain type of macronutrient usually results in weight loss. Why? Because unless you track your calories and macros to the T, chances are you did not substitute the loss macronutrient's calories value with other macronutrients resulting in a caloric deficit which in turn causes weight loss.

Say you usually have

200g Carb, 200g Protein, 60g Fat.

You decide to drob carbs as a whole. Take out your rice, bread etc and you end up with

50g carb, 200g Protein, 60g Fat. That itself is a 600kcal deficit from your usual caloric intake.

Going low carb long term does mess with your head but carb cycling goes hand in hand with nutrient timing. Unless you're good with that, I suggest you stick with regular caloric restriction.

If you are to introduce carbs back into your diet. understand that 1g of carb is 4kcal. Introduce them slowly back into your diet, small increments at a time. You WILL end up ballooning up if you do it drastically and at that point you're just going to say carbs are evil, avoid carbs at all cost.

Hello,

High protein, low carbs/ zero carbs diet not really harm your body in short-term. But, in long-term it may slow-down your muscle gaining rate. Our muscle tissue grow still somehow need some carbs to grow. Take some fruits on morning would be nice. Try to have a 'Day Off' in a month, the day that you retake carbs food normally. In long-term, your muscle will become smaller actually, but it will gain back to its original form if you take some carbs. Remember, our muscle need energy to maintain its mass, and most of the energy come from Carbs.

Regards

if i replace carb with sweet potatoes or root vege is it a better choice since they provide carbs and other mineral benefit compare to rice, and sweet potatoes are one of the low GI food.

I've a question, I've been bulking from 82kg to 93kg and I'm afraid of overweight. Should I started to cut down my weight?

This post has been edited by ngph988: Apr 8 2014, 01:22 PM

you age and tall?
better by show us the pic of you.
if your belly are getting larger and larger.. yeah, you may need to cut down.
anyway pic show better than thousand words.

Age 24, height is 183cm. But I don't have a big belly. Body fat is around 20%. Main source is from my core (8%). Perhaps i should start training my core

This post has been edited by ngph988: Apr 8 2014, 02:54 PM

spot reduce doesn't work. The only way to reduce your body fat is track your nutrition and work for it.

Anyway, just look at yourself in the mirror. If u still can accept your current body fat, then continue bulk. else just do a cut until u satisfy.