Hi I'm not a body builder but I'm overweight and would like to know if it will be ok for me to follow what you posted to loose 60 lbs. I can currently do 30 min of cardio on an eleptical machine. should i still follow your program?
Printable View
Hi I'm not a body builder but I'm overweight and would like to know if it will be ok for me to follow what you posted to loose 60 lbs. I can currently do 30 min of cardio on an eleptical machine. should i still follow your program?
[QUOTE=verokita;56892341]Hi I'm not a body builder but I'm overweight and would like to know if it will be ok for me to follow what you posted to loose 60 lbs. I can currently do 30 min of cardio on an eleptical machine. should i still follow your program?[/QUOTE]
Keto is exceptionally well for those who are overweight, try it out and see if its for you.
Yes, the diet will work for you, just don't go the carb-up unless you are lifting weights or doing an exceptional amount of cardio. 30 minutes a day is fine for straight keto.
"So here’s how it breaks down during the week: Sunday through Friday afternoon , you will follow the low carb diet outlined above. Eat fat and protein all day everyday except on workout days because after workouts, you will need to consume strictly just protein—no fat or carbs. "
IM ABOUT TO START THE KETO DIET BUT I THINK MY WORKOUT SCHEDULE IS GOING TO CONTRIDICT THE DIET. MY CURRENT WORKOUT SCHEDULE IS MON, WED, FRI, FULL BODY FREE WEIGHTS AND TUES, THURS 30 MINS OF LIGHT CARDIO. NOW PER THE DIET I CAN HAVE NO FAT AND NO CARBS ON WORKOUT DAYS. THERE LIES THE ISSUE PRETTY MUCH MONDAY THRU FRIDAY ARE WORKOUT DAYS THEREFORE I CANNOT HAVE ANY FAT THAT IS ESSENTIAL TO THE DIET....PLEASE HELP
No fat and no carbs... just protein. Sound really healthy to me.
What kinda crazy diet is this, anyway?
[QUOTE=nstavale;58455951]"So here’s how it breaks down during the week: Sunday through Friday afternoon , you will follow the low carb diet outlined above. Eat fat and protein all day everyday except on workout days because after workouts, you will need to consume strictly just protein—no fat or carbs. "
IM ABOUT TO START THE KETO DIET BUT I THINK MY WORKOUT SCHEDULE IS GOING TO CONTRIDICT THE DIET. MY CURRENT WORKOUT SCHEDULE IS MON, WED, FRI, FULL BODY FREE WEIGHTS AND TUES, THURS 30 MINS OF LIGHT CARDIO. NOW PER THE DIET I CAN HAVE NO FAT AND NO CARBS ON WORKOUT DAYS. THERE LIES THE ISSUE PRETTY MUCH MONDAY THRU FRIDAY ARE WORKOUT DAYS THEREFORE I CANNOT HAVE ANY FAT THAT IS ESSENTIAL TO THE DIET....PLEASE HELP[/QUOTE]
[QUOTE=Dean KC;58469581]No fat and no carbs... just protein. Sound really healthy to me.
What kinda crazy diet is this, anyway?[/QUOTE]
Lol, HUGE misunderstanding. I think there was a typo in the intstructions. You eat fat and protein Sunday - Friday. The only time you DON'T eat fat is in the meal right after a workout. That meal should be protein and simple sugar.
Hope this clear it up
I've scanned through about half of this thread and I haven't seen my questions asked yet....so, my apologies if I overlooked it being answered! *noob here* :)
1.) According to the article, I'm to eat about 205 grams of fat per day during the week and then only 61 grams during the carb-up period. How in the world is that possible? I haven't quite figured out how to doctor my carb-up period to hit this number.
2.) I'm kinda on a budget. Do you guys recommend a Costco or Sam's club type shopping experience VS going to the supermarket each week? I don't have a membership to a discount warehouse yet. Just wanted to know if it was recommended.
Thanks in advance. I'm anxious to lose the weight and feel better! I'm being quite particular w/ my planning. :)
[QUOTE=Cerrav;58533641]
1.) According to the article, I'm to eat about 205 grams of fat per day during the week and then only 61 grams during the carb-up period. How in the world is that possible? I haven't quite figured out how to doctor my carb-up period to hit this number.
2.) I'm kinda on a budget. Do you guys recommend a Costco or Sam's club type shopping experience VS going to the supermarket each week? I don't have a membership to a discount warehouse yet. Just wanted to know if it was recommended.
[/QUOTE]
1)Oatmeal, yams, sweet potatos, fat free ice cream/candy, bagels, rice, etc are all high carb low fat. Stick to these foods for your carb up
2) Definitely. I go through about 1 kg of chicken per week, and if it wasn't for the Costco membership, my mom would probably make me pay for my own food cuz it's so darn expensive at Supermarkets.
Now do you monitor portion control or calories- or just eat when your hungry until your satisfied? It seems like it is Atkins except for the carb up period?
[QUOTE=txhorseshowgirl;58640481]Now do you monitor portion control or calories- or just eat when your hungry until your satisfied? It seems like it is Atkins except for the carb up period?[/QUOTE]
Kinda like Atkins except it's more precise. Yes you should be checking your calories to make sure you don't over eat, or in a lot of cases under eat. You'll find out that on Keto you're appetite gets suppressed fairly easily, not because you find the food disgusting, but because of what you eat that keeps you full longer. Figure out what your maintenance calories are, then I believe you subtract like 300-500 for your deficit. All in all, calories is what really makes any diet work, this one just works a lot better.
[QUOTE=Cerrav;58533641]I've scanned through about half of this thread and I haven't seen my questions asked yet....so, my apologies if I overlooked it being answered! *noob here* :)
1.) According to the article, I'm to eat about 205 grams of fat per day during the week and then only 61 grams during the carb-up period. How in the world is that possible? I haven't quite figured out how to doctor my carb-up period to hit this number.
2.) I'm kinda on a budget. Do you guys recommend a Costco or Sam's club type shopping experience VS going to the supermarket each week? I don't have a membership to a discount warehouse yet. Just wanted to know if it was recommended.
Thanks in advance. I'm anxious to lose the weight and feel better! I'm being quite particular w/ my planning. :)[/QUOTE]
No worries man, we all have to start somewhere. Basically during the carb up you're doing the complete opposite of what you did during the week. The carb up is intended to feed your muscles so that you can keep your muscle. If you eat fatty carb loaded foods, all your really doing is storing fat. If you eat very little fat during your carb up, you're loading up on carbs and your fat storage is very small so you won't waste that whole week of training away. I myself am trying a new approach and going for 2-3 weeks between carb ups, least until I figure out precisely when to do them for the best results. Good luck!
Help please- Here is what I have so far- Current weight 177x12=2124-1624 Fat loss calories. 177x.20%BF=35.40 so 177-35.40=566.40 needed protein now and the rest to be fat? So now for fat loss I guess, my cals need to be 1624 and 566.40 is protein and the rest fat? Gosh I hope I have got this correct thanks
[QUOTE=txhorseshowgirl;58646861]Help please- Here is what I have so far- Current weight 177x12=2124-1624 Fat loss calories. 177x.20%BF=35.40 so 177-35.40=566.40 needed protein now and the rest to be fat? So now for fat loss I guess, my cals need to be 1624 and 566.40 is protein and the rest fat? Gosh I hope I have got this correct thanks[/QUOTE]
Heh that's a little confusing, I used the CKD calculator on the CKD forums. c-k-d dot com.
Thanks for the advice deadfingers and jaim.
After only two days, I'm finding it harder to eat the calories than I thought. To begin weight loss, I should be consuming around or below 2380. Well, yesterday I had a total of 1125 calories. Today was a little better w/ 1915 calories, but I went over my protein requirement. Lots-o-jugglin' going on! I guess it's a bit of a science. Suppose I'll eventually get the right mix, but I hope I don't hurt my progress in the process.
[QUOTE=Cerrav;58887431]Thanks for the advice deadfingers and jaim.
After only two days, I'm finding it harder to eat the calories than I thought. To begin weight loss, I should be consuming around or below 2380. Well, yesterday I had a total of 1125 calories. Today was a little better w/ 1915 calories, but I went over my protein requirement. Lots-o-jugglin' going on! I guess it's a bit of a science. Suppose I'll eventually get the right mix, but I hope I don't hurt my progress in the process.[/QUOTE]
Some people here are going as high as 40-50% protein, but for your first little while (maybe a month or so), I would try very hard to stick to the 65/30/5 ratio
[QUOTE=txhorseshowgirl;58646861]Help please- Here is what I have so far- Current weight 177x12=2124-1624 Fat loss calories. 177x.20%BF=35.40 so 177-35.40=566.40 needed protein now and the rest to be fat? So now for fat loss I guess, my cals need to be 1624 and 566.40 is protein and the rest fat? Gosh I hope I have got this correct thanks[/QUOTE]
Why did you subtract 1624?
[QUOTE=Cerrav;58887431]Thanks for the advice deadfingers and jaim.
After only two days, I'm finding it harder to eat the calories than I thought. To begin weight loss, I should be consuming around or below 2380. Well, yesterday I had a total of 1125 calories. Today was a little better w/ 1915 calories, but I went over my protein requirement. Lots-o-jugglin' going on! I guess it's a bit of a science. Suppose I'll eventually get the right mix, but I hope I don't hurt my progress in the process.[/QUOTE]
How are you keeping track of your macros? I use fitday, so it's perfect to prejudge meals and see how to balance everything out. I find it hard to meet my caloric needs unless I eat every 2 hours. If I eat every 2 hours I can pretty much spread my calories out through the day and get to what I need, otherwise I end up going too long because I don't get hungry and end up shooting around 1600 calories.
Oops 1624 if figured correctly would be cals consumed for losin fat. However this is day 2 of Keto and I dont think I have met that goal yet.
It takes a little bit of time to figure out how your body is going to react to all this, then you have to figure out what works best for you. I think the trick is, like with any diet is to listen to your body and record what you have done for each day so if your weight jumps you can atleast look back and see what you did wrong. This is week 5 for me on Keto, I have gone from 225lbs to 203lbs this morning, with one carb up in there. I have to say this diet is awesome. Good Luck Stephanie, listen to your body and I know you can do it!
Ok thanks- Yea Im going to give it a couple weeks before I carb up.
Ladies, after three days on and off I have at last finished this thread!!!! :) Could I possibly pick your brains? You two (Eileen/Jaim) seem to be the gurus!!!
I have done Atkins almost continuously for around four years. No problems there. With three months off I decided to start training and was DELIGHTED to find this diet which fits SO NICELY with what I learnt on Atkins but also allows me some carbs at the weekend. Heaven! :D
Anyway, my questions are from the other direction (I'm very new to body building, have just weight trained in the past):
1) What would you eat as a carb up please? This is such an alien concept to me now! :D Am I looking for the complex carbs for preference, like potato, or is bread OK? What would you eat? Is it cheeky asking for an example of what you eat please?
2) Subtracting fibre from carbohydrates (UK nutritional info). I've never done this, just used the total carb figure. I phoned Tescos today and asked and they said the fibre figure is separate from the carbohydrate figure. They didn't explain the "carbs from sugers" figure though. Can you elaborate for me please? For example, Peppers: Total carbs 4.8/100g. Carb from sugers 4.3g/100g. Fiber 1.6g/100g
I really hope the fibre subtraction IS allowed!
3) Polyols and CKD - what do you think? Locarb bars are GREAT, but do you think polyols have any adverse effects?
4) I STILL haven't worked out whether you are supposed to exercise on the carbup days. I started training two weeks ago (before reading this thread) and have been on Atkins, so due a carbup. Does the following seem sensible please?
[B]Mon-Fri: Keto.[/B] 45mins low intensity cardio(bike). PWO whey/glucose. Break. Low rep, high weight pyramids on one of the major parts (chest/triceps, back/biceps etc etc). Lots of high fat/lo carb stuff.
[B]Saturday: Carbup.[/B] Lots of HIIT cardio stuff. Can I do weights on this day too?
[B]Sunday:[/B] Probably back to Keto, although it could be a rest day?
Many thanks! I am really, REALLY looking forward to this. I do love bread etc so once a week, rather than once a month or two would be great!
(PS. FWIW, they do Michelob Ultra now, which is beer containing 2.5g carbs per bottle! Just in case anyone is desperate for a beer... ;))
Generally, before you start your carb-up, you should do a whole body depletion workout. This is intended to use up any last little drops of glycogen still in your muscles, and it's a killer. You'll be crawling out of the gym, I promise.
Then, start your carb-up with a big PWO shake, then start eating clean complex carbs. Concentrate on stuff like oats, brown rice, sweet potato, root vegetables, wholegrains, low fat dairy and lean proteins. Avoid junk food, and I strongly suggest you any any form of sugar or white flour.
If you really crave a sugary meal, then make it the meal directly after your PWO shake. After that, switch to low-gi carbs.
Since fat loss is your priority, keep your carb-up to one day and keep calories conservative. You have to have a huge amount of muscle mass to be able to knock back masses of carbs. On the other hand, all those low-fat, ultra clean carbs very boring very quickly, so that's not a disaster.
I tend to eat things like lentil soup and rye crackers, oats soaked in skim milk, corn on the cob, brown bread with cottage cheese, Irish stew made with lean beef, potatoes, carrots and onions or chowder made with white fish, onions, skim milk and potatoes, low fat museli with skim milk. But I find rice and pasta a boring waste of calories.
Generally, avoid the sugar alcohols, they do nasty things to your inside. If you must eat them, then do it on carb-up (or if you are stuck on the side of a mountain in the rain).
Subtracting the carbs: you'll have to check on each label whether it's already extracted or not. Some companies do, some doesn't. Just add up the protein, carb and fat calories and see do they come to the total calories listed? If they do, then fibre has not been subtracted. If there's a shortfall, then it should be the fibre calories.
Don't worry, you only have to do this once for each company.
If you do your depletion workout on Saturday morning, then make Sunday your rest day. If you do it on Friday night, then you can rest Saturday and go back to work (and strict keto) on Sunday.
Many people find that eating extra high fat on Sunday helps them get back to ketosis quicker.
Thanks Eileen!
So for the carbup, I keep the same calories but change the ratio? (e.g. hi carb. low fat?) I'm not used to counting calories...
From what you say, my training will look a bit like this:
[B]Mon-Thu: Keto.[/B] 45mins low intensity cardio(bike). PWO whey/glucose. Break. Low rep, high weight pyramids on one of the major parts (chest/triceps, back/biceps etc etc). Lots of high fat/lo carb stuff.
[B]Fri: Keto.[/B] Depletion workout. Hit all major groups, high rep, low weight until knackered. PWO shake then hit the carbs
[B]Saturday: Carbup.[/B] Rest day? (Or should that say "Eating" Day? :D
[B]Sunday: Back to Keto. [/B] High fat food to kit ketosis quicker. Back to high weight stuff.
If I can get into ketosis in a day or two then all should be fine. Any longer and I think I'll need to carb up every two weeks instead. :(
I'm looking at Lyle McDonald's articles and they are from 1996. Ten years is a long time - are there more recent articles and medical studies?
[QUOTE=Lardy;59868131]Thanks Eileen!
So for the carbup, I keep the same calories but change the ratio? (e.g. hi carb. low fat?) I'm not used to counting calories...
From what you say, my training will look a bit like this:
[B]Mon-Thu: Keto.[/B] 45mins low intensity cardio(bike). PWO whey/glucose. Break. Low rep, high weight pyramids on one of the major parts (chest/triceps, back/biceps etc etc). Lots of high fat/lo carb stuff.
[B]Fri: Keto.[/B] Depletion workout. Hit all major groups, high rep, low weight until knackered. PWO shake then hit the carbs
[B]Saturday: Carbup.[/B] Rest day? (Or should that say "Eating" Day? :D
[B]Sunday: Back to Keto. [/B] High fat food to kit ketosis quicker. Back to high weight stuff.
If I can get into ketosis in a day or two then all should be fine. Any longer and I think I'll need to carb up every two weeks instead. :(
I'm looking at Lyle McDonald's articles and they are from 1996. Ten years is a long time - are there more recent articles and medical studies?[/QUOTE]
You pretty much hit it dead on, carb ups are low fat high carbs. Keto days are the complete opposite. Good luck, and welcome to the great world of Keto. :)
Is the carb up at weekends essentially the only difference between this diet and say the Atkins? Or is there subtle differences that I havent been picking up? This thread BTW is one of the best I have ever read. Reps all round.
I know that a block of cheese sort of has the right macro nutrient breakdown to meet the ratios of this diet almost perfectly, are there any others? Nuts maybe? Just handy little snacks that I dont have to worry too much about adding or subtracting anything from. My protein shake has very little fat and carbs in it would it be a good idea to add olive oil or something to it to bring up the ratios?
[QUOTE=steven.alex;60152691]Is the carb up at weekends essentially the only difference between this diet and say the Atkins? Or is there subtle differences that I havent been picking up? This thread BTW is one of the best I have ever read. Reps all round.[/QUOTE]
Yes, pretty much.
[QUOTE=steven.alex;60153991]I know that a block of cheese sort of has the right macro nutrient breakdown to meet the ratios of this diet almost perfectly, are there any others? Nuts maybe? Just handy little snacks that I dont have to worry too much about adding or subtracting anything from. My protein shake has very little fat and carbs in it would it be a good idea to add olive oil or something to it to bring up the ratios?[/QUOTE]
Nuts, eggs, steak, cheese
Is the twenty grams of carbs a universal measure or can larger individuals get away with a bit more lee way and ingest more carbs and still find themselves in ketosis?
[QUOTE=steven.alex;60164051]Is the twenty grams of carbs a universal measure or can larger individuals get away with a bit more lee way and ingest more carbs and still find themselves in ketosis?[/QUOTE]
It should be between 20 - 30, but no more than 5% of your total daily calories
Thanks Jaim.
So this is the first time I have seen a little stall in weight loss while on Keto. I have not done a carb up for 2 weeks or so, maybe I am too depleted and need a carb up to kick my metabolism back into mach speed, or maybe its just a mental block of not seeing the scale go down the last 2 days?
I have asked a variant of this Q elsewhere so please forgive me repeating it.
What type of workout routine do you guys do whilst on this diet? When not dieting I tend to flit between High Intensity Training and Charles Staley's EDT.
Both are quite different to each other yet both have given me good results over time. If on this diet I chose to do HIT and workout with very high intensity Monday and Friday ( the Friday session immediately preceeding the carb up ) would I have enough energy levels to accomplish a total body HIT workout taking all muscle groups to absolute failure? Conversely if I chose EDT to do instead would I have enough energy to workout not two days a week but six! albeit at a lot less intensity ( stopping a couple of reps before failure )? At the moment I am veering towards another spell of HIT doing two full body workouts comprising of two upper and two lower body exercises each session . I like training to failure and also I like the idea that once done I can rest for three or so days and maybe throw in some moderate cardio on the days I dont lift.
What do you guys think? I know I have given you two extremes and I am aware there is a middle ground but I kind of like training with these two methods and was hoping the CKD would not throw up any serious objections to whichever one I choose.
Thanks for taking the time to read this and I look forward to your replies.
Train whatever way gives you good results. The general recommendation is to go high intensity, low volume with moderate cardio, but lots of people get better results with different workouts and intensities.
Expect to feel a bit flattened your first couple of weeks on keto. You can dial back the cardio slightly, but really, just plough through it. If you've been doing keto for a while and find you are running out of juice, you may need to look at your calorie levels. You get energy from calories, not from carbs.
I do know one very successful competitve keto BB-er who does total body workouts with several days rest between them.
[QUOTE=Eileen;60290111]Train whatever way gives you good results. The general recommendation is to go high intensity, low volume with moderate cardio, but lots of people get better results with different workouts and intensities.
Expect to feel a bit flattened your first couple of weeks on keto. You can dial back the cardio slightly, but really, just plough through it. If you've been doing keto for a while and find you are running out of juice, you may need to look at your calorie levels. You get energy from calories, not from carbs.
I do know one very successful competitve keto BB-er who does total body workouts with several days rest between them.[/QUOTE]
Wow Eileen in the parlance of my young daughter " YOU ROCK " ( I believe this is a compliment, it was meant as one ). I forgot to ask in the above post If I decided to workout six days a week would I still ingest fifteen grams of simple carbs with my PWO protein drink? Would sports Lucozade be OK? I believe it is similar to gatorade.
"Eat fat and protein all day everyday except on workout days because after workouts, you will need to consume strictly just protein—no fat or carbs." - the first post
So when do you eat crabs? never, or only before or after workouts? please explain Im confused. I thought everyone said they are mandatory after workouts in about 30g quantities??? :(
[QUOTE=deadfingers;58952211]How are you keeping track of your macros? I use fitday, so it's perfect to prejudge meals and see how to balance everything out. I find it hard to meet my caloric needs unless I eat every 2 hours. If I eat every 2 hours I can pretty much spread my calories out through the day and get to what I need, otherwise I end up going too long because I don't get hungry and end up shooting around 1600 calories.[/QUOTE]
I've seen the word 'macro' a lot on here. Noob question of the hour; what exactly is meant by 'macros'? Is this just the figuring of what foods you need to eat in the day to meet your cal/fat/car/pro requirements? I've been eyeballing it and keeping a food journal. I've got weeks worth of info so I should be able to start fine tuning what/when I need to eat.
[QUOTE=Cerrav;60385261]I've seen the word 'macro' a lot on here. Noob question of the hour; what exactly is meant by 'macros'? Is this just the figuring of what foods you need to eat in the day to meet your cal/fat/car/pro requirements? I've been eyeballing it and keeping a food journal. I've got weeks worth of info so I should be able to start fine tuning what/when I need to eat.[/QUOTE]
As in macro nutrients and such, basically your carbs, fats, proteins etc.
[QUOTE=InMe;60299271]
So when do you eat crabs? never, or only before or after workouts? please explain Im confused. I thought everyone said they are mandatory after workouts in about 30g quantities??? :([/QUOTE]
On keto, eat only veggie and trace carbs at normal meals. Post workout, take a small amount of a high-gi carb like dextrose or maltadextrin. Most people find that around 15g is plenty.
The daily 20g carb limit should give you plenty of vegetables, some cheese and the odd handful of nuts, but no grains or refined carbs of any sort.
Do you think, if training hard. it's still possible to eat too much protein?
BTW, I've taken to adding Creme Fraiche (from Tesco) to the omelettes - 2.5g/100 carbs, but 36g/100 fat, IIRC! A good way of upping the fat.
[QUOTE=Lardy;60721371]Do you think, if training hard. it's still possible to eat too much protein?
BTW, I've taken to adding Creme Fraiche (from Tesco) to the omelettes - 2.5g/100 carbs, but 36g/100 fat, IIRC! A good way of upping the fat.[/QUOTE]
Some people on the site are eating 50% of calories from protein. Unless you have a pre existing kidney/liver condition, you can't really eat TOO much protein
So this whole soreness thing is really kicking my butt - - ever since KETO it has taken me a good 7 days to recover from squats or deads and my legs never feel good and energetic. thus I don't do cardio much....I also Don't do any carbs PWO, is this what I am missing? The whole soreness thing has always been a complete mystery to me.
[QUOTE=MarkVI;61016481]So this whole soreness thing is really kicking my butt - - ever since KETO it has taken me a good 7 days to recover from squats or deads and my legs never feel good and energetic. thus I don't do cardio much....I also Don't do any carbs PWO, is this what I am missing? The whole soreness thing has always been a complete mystery to me.[/QUOTE]
Try 12-15g of dextrose PWO and see if it makes a difference
The one thing I found made the most difference to me was the PWO shake with dextrose.
Before I learned about that (thanks Chimp), I used to come in from cycling, lie on the kitchen floor and think "I wish I were dead". Ok, that run never got easy, but with the shake added, it get get manageble.
Ok, I'll do it -- I have always lost my appetite when I exercise do this will be tough but oh well.
I am off to do deadlifts 0_o so I hope they'll help.
[QUOTE=MarkVI;61016481]So this whole soreness thing is really kicking my butt [/QUOTE]
****WARNING! THIS POST IS IN THE CATEGORY OF "TOO MUCH INFORMATION!!!!" YOU HAVE BEEN WARNED!!!!!****
Ha! You think you have problems. CKD also presented me with another side effect this morning - constipation! Forget kicking, I now have a sore butt!!! :D
Any carbs in Fybogel???! I NEVER get this problem!!!!
Get psyllium husk pills, fibresure, benefibre, metamucil. Those are ok
I was just thinking of getting some fiber supplements this morning... I am not backed up but I only let go every couple days and I dont think that is soon enough.
As I frequently tell mothers worried about how often their babies poo, normal is whatever works for you. Some people go two or three times a day, others only once a week. As long as you feel well, that's fine.
As you've probably noticed, there is a lot less bulk on this diet than carb based ones. And your body can utilise more of what you are eating. There is simply less waste to be excreted.
Only take fibre supplements if you feel uncomfortable.
psyllium husk is worthless, I've been taking 6 tablespoons of it daily, and its done absolutely NOTHING.
Thanks again Eileen! I bought some fiber supplements at costco today, popped one when I got home we will have to see what the outcome is. I dont feel uncomfortable, I was just used to going 2 to 3 times a day on my previous diet.
[QUOTE=Eileen;61463581]As I frequently tell mothers worried about how often their babies poo, normal is whatever works for you. Some people go two or three times a day, others only once a week. As long as you feel well, that's fine.
As you've probably noticed, there is a lot less bulk on this diet than carb based ones. And your body can utilise more of what you are eating. There is simply less waste to be excreted.
Only take fibre supplements if you feel uncomfortable.[/QUOTE]