CKD-For weightloss

vaberella · 10-03-2004, 11:09 PM

Okay,

I'm 24, weigh about 224-I am obese, I am 5'2" and I have a figure that is a meso-endomorph, I gain muscle very quickly, but I also gain weight easily on my lower body and I have an hour glass figure. I also happen to eat 5-7 small meals a day.

I was recommended to try this diet out, and I wanted to talk to very long term followers of this diet. Meaning 8 months+ individuals. The reason is because I plan on following for 9 months. I am overwight but I want to become a fitness model. And I'm giving myself 9 months to reach about 130-140lbs, although my goal weight is 127. Is it feasible for me as a female to follow the ckd? Are avocados, and nuts alright.? And how about omitting saturated fat (can this be taken in)? How was your breath and did you have scent problems on this diet? Was there any gas problems? Or any problems with blood pressure or cholesterol problems? All in all what were the negative affects if any? Will I achieve my goals? How was your strength level while on this? How does the carb up work? Do you move from <50 grams of carbs to how many? How many of you don't do carbs and just stick with the protein high? Can you give me the numbers in percentage please?

I forgot to ask this one question. For those of you have been on CKD and lost 45+lbs....did you experience loose skin? If you did see loose skin did your skin snap back? Also any of you who had cellulite did you see a decrease of it?

Thanks in advance.

johnnyironboard · 10-04-2004, 09:01 AM

I've followed a CKD since I got Dan Duchaine's "Bodyopus" in 1999. It works great for me. I recommend the CKD. If you have a lot of weight to lose a 10 day cycle is probably the best way to start- 8 days keto 2 days carb up.

vaberella · 10-04-2004, 09:06 AM

Hey Johnny,

Thanks for replying. I made the decision when I woke up this morning that I want to do the CKD....so I will plan on starting to do it. I'm eating carbs today since I woke up wanting farina. I'll be starting it on Wednesday and following through until June. Here's a mock diet of mine...let me know what you think.

Here's a mock idea of what I would be taking in on a daily low carb day.

1. Green tea with half of a protein bar ( I can't take down a whole protein bar at once--their awful)--15 minutes stretch

2. 10 minute warm up/Weight training (first)/ Cardio for 40 minutes
After work out-- EAS whey protein with juice and strawberries or plain

3. 3 hard boiled eggs, broccoli, spinach and bellpepper salad with olive oil/salt/vinegar dressing.

4. Fish of some kind with spinach (Tuna with Mayo;or; Salmon; or; Any fish)

5. Cardio again (ON Protein Complex) with water.

6. Possible omelette with cheese of some kind.

7. I end the day with relaxing stretch and ginger tea. I was thinking of eating a grapefruit...are they our or in for the CKD---I read people eating apples..so I was a bit unsure.

That's about it. When I go to the market, I'll invest in some ground beef, and turkey bacon.

What do you think? Do I have the general idea or should I tweak it some more.

frodo · 10-04-2004, 12:53 PM

why are you eating protien bars if you don't like them?

Also you could make your diet more fun

this diet is nice you can eat well.. and still be healthy

also no fruit allowed, in your carb-free days.. only on carb-up.

IMO you need to tweak that diet a lot if you are 224lbs you should be eating more then that. and you should add a couple more meals in there don't go more then 3 hours without eating for sure..

Eileen · 10-04-2004, 02:45 PM

Welcome to the board.

I've been using some form of keto diet since January 2003, and really like the way I feel on it. I lost three and a half stone, and did have some loose skin, but most of it has tightened up. Not my belly, but that may be as much to do with three children as the weight loss.

There are differences when women do ckd. One of them is that you need to keep your carb-ups very clean, short and very low fat. I got on best when I did 3-6 hour carb-ups, but at the moment, I'm semi-injured, so I'm doing TKD, where I just eat a small amount of carbs before and after my workouts.

My carb-up food is mostly stuff like sweet corn, carrots and beetroot, cereal with skim milk and brown bread. Definitely no pizzas!

If you eat plenty of nuts rather than cheese, you can keep your keto diet low in saturated fats. Avocados are great. As much as possible, I'd stick to real food, not protein bars. The only exception is a post-lifting whey shake with some glucose in it.

I personally didn't notice any problems with bad breath or constipation etc, but I always eat a bucket-load of leafy green veg and drink lots.

Energy and strengh levels were generally ok, but it depended a lot on what I was doing. I had a killer school run with three children on the back of my bicycle, which really took it out of me. But that would probably have been the same no matter what diet I was doing. I do know I'm the woman at my gym who is lifting by far the most weight.

Eileen

vaberella · 10-04-2004, 03:53 PM

Hey frodo..thanks for the reply.

I plan on tweaking it..that's just an idea. The only thing is..I'm not much of a meat fan. Although I do like beef (that being ground). And I know to eat every 3 hours...usually within two..I'm feeling down on my luck. The reason I eat the protein bars, is only when I'm in a major bind and can't get to any food. I'm an intern...and I'm an NGO political intern..so we're doing some activist stuff..and on the run, bringing food is not always possible as well. So I have the protein bars just in case.

As for my calorie intake..I plan on changing that around. I was told though to eat between 1600-2500 cals. I'm looking ot lose that 224 lbs on my 5'2" frame. And I'm trying to eat about 1900 to about 2100 cals and switch up from there. Am I supposed to eat more than that?

Hi Eileen,
thanks for the welcome...

Oh I have my carb up stuff down. Lots of barley, quinoa, millet, and cous cous, small bell pepper salads with spinach. I also take in farina or cream of wheat, and also eat some oats-- like wheatberries and oats groats. So I'll be really upping my carbs then. And none of these things are cooked, raw, except for the farina....most are soaked to get the majority of their nutrients.

Thanks for letting me know..I want to focus only on nuts, and avocados for oils....since I don't want saturated fat.

For glucose post drink--can I mix gatorade or powerade with the whey?

I don't like th eprotein bars that much...I just keep them as a convenient security blanket...hence I try to only take it the half in the morning....but maybe throughout the day I would only have half of a protein bar.

Sincerely,
VB

johnnyironboard · 10-05-2004, 06:12 AM

[QUOTE=vaberella]
Here's a mock idea of what I would be taking in on a daily low carb day.

2. 10 minute warm up/Weight training (first)/ Cardio for 40 minutes
After work out-- EAS whey protein with juice and strawberries or plain

7. I end the day with relaxing stretch and ginger tea. I was thinking of eating a grapefruit...are they our or in for the CKD---I read people eating apples..so I was a bit unsure.

QUOTE]

I would not drink juice during the week as it has a lot of sugar. Grapefruit would be very good with your morning coffee- The old grapefruit and coffee diet had some benefits.

The best advice I can give with respect to a CKD is this:
During the week debit maint calories by 10% and keep protein at 1 g per lb of bodyweight.

On the weekend eat what you want- but keep calories at maint and your protein at 1 g per lb.

Do that and lift and do cardio and significant fat loss can not miss.

vaberella · 10-05-2004, 10:10 AM

See there are some posts where they say you should take protein with OJ after a work out. Yet the CKD says no, that's more TKD.

So I'm at a loss as to whether to take protein or not.

I was planning on having half a grapefruit in the morning, and possibly evening.

And when you say a lb of body weight. Do you mean as in my weight now? Or is 145 grams enough. I always thought taking in 224-245 grams of protein was quite a lot of protein to take in for a day?!

And as I lose weight do I scale down my protein intake? And how do I know the best time to scale down?

johnnyironboard · 10-05-2004, 11:14 AM

1 g per lb of lean bodyweight.

vaberella · 10-05-2004, 06:55 PM

yeah thanks. I got it. I'm 145....I'll take around that much protein for CKD.

VB

chimponarope · 10-06-2004, 01:59 PM

Quote:

Originally Posted by vaberella

quinoa,

Thanks for letting me know..I want to focus only on nuts, and avocados for oils....since I don't want saturated fat.

For glucose post drink--can I mix gatorade or powerade with the whey?

Quinoa cooked makes me laugh, it looks like something very bad (or at least it does to me

)

Why the aversion to saturated fat? I'd encourage you to look into coconut and flax oil in addition to nuts and avocado's at the very least.

You'll probably find actual dextrose powder is cheaper and depending on the whey flavour makes it more palatable (it's like my cheat meal taste-wise)

Eileen · 10-06-2004, 03:50 PM

A few small packets of nuts would be as easy to carry as a protein bar, and much better nutrition. I find that on keto, it's not that hard making up the protein you need, but it can be hard keeping the fats high enough, which is where the nuts come in. Also, flaxseed oil, coconut oil, olive oil, even butter, are all good.

Generally, I'd avoid fruit on keto days (except maybe a few berries, the blackberries are lovely now), but you eat before your depletion workout. Definitely avoid orange juice.

As you lose weight, you can tweek your diet.

Eileen

vaberella · 10-07-2004, 06:55 AM

Thanks guys for the help. On my way home I figured I COULD just eat some nuts on the way and maybe even som beef jerky when I'm on the run. So your right. And I'm fine with that.

I took in about 60%-65% of fats.....lots of monosaturated. Here are my numbers, I posted it on the c-k-d board first.

Okay hiya,

Since I'm at work and taking a bit of a break, this is some brief info.

Female
24 years of age
224 lbs
125 lbs-lean body mass (my mistake at 145)

My first day on CKD.

8am- 2 eggs fried in 3 tablespoon olive oil
11am- sauted beef with asparagus, raw broccoli, some olives and some bell pepper.
1pm- Fish with greek salad (tomato, red onion, feta cheese).
6:30pm- Egg and Cheddar omelette and 4 slices bacon. (didn't get a chance to eat more)
8:30pm- 1 Italian sausage
11pm- Protein( On's Pro Complex) after Workout (Legs and 30 minutes cardio)

Oh I just found this mineral drink--Nuvim--Pretty wicked tasting and I love it. 12gms of carbs...but I drunk only 1 quarter of it. So I got 6 grams. I'll give in the math of how much carbs I took in today.

Just Updated this!! Tell me what you think. I updated at 6:20pm.

Okay here are my numbers based on fitday numbers.
Total

Cals- 2567
Fat- 194gms--60%
saturated: 47gms
poly: 29gms
mono: 105 sat.
Carbs- 40 gms--5%
Protein- 186 gms--35%

Let me know what you think. I know one thing. I need more fat I think. But I got most of it from olive oil and flax seeds.

Yup yup..done!

Oh can anyone tell me where online I can get dextrose powder. I can't find it at all, and vitaminshoppe doesn't have it. And GNC is banned for me. Let me know.

johnnyironboard · 10-07-2004, 09:49 AM

Dextrose is sugar and would only be ok on a CKD during the carb up period. Why waste your carb up on dextrose when you could eat real food?

Eileen · 10-07-2004, 03:05 PM

Dextrose is sold in most supermarkets as glucose. You'll find it in the baking section for around $1 a packet. Or health food shops will have in either on its own, or in the home brew section. It's a very high GI carb, so avoid it like the plague EXCEPT in your post workout shake, when you want high-GI to shove the protein into your muscles and replace the glyogen you've used during the workout. Try starting with 10-15 grams and see how you get on.

If you are tweaking your diet, I'd suggest that you can have an awful lot of green veg for the same carbs as a couple of tomatoes (strictly speaking, they are fruit). Also, I'd keep the olive oil to pour on food after you've cooked it - good quality extra virgin doesn't take high temperatures well. Try butter or coconut oil for that. I have a bottle of olive oil with chillis in it which I pour on when I want to add a bit of punch to my food.

You might think about keeping your drink for your postwork shake. Depends on what type of carbs are in it.

Good luck

Eileen

chimponarope · 10-07-2004, 03:24 PM

Quote:

Originally Posted by Eileen

I have a bottle of olive oil with chillis in it which I pour on when I want to add a bit of punch to my food.

Did you make it yourself or buy it? (Got a feeling it'll be homemade)

Eileen · 10-08-2004, 03:44 PM

Of course it's home-made. I'm not sure myself if I'm Green or just mean. But the chilli oil that you can buy is usually made with really crap refined and processed oil. Mine is made with proper extra virgin olive oil. I've made garlic oil and rosemary oil as well.

chimponarope · 10-08-2004, 04:16 PM

Quote:

Originally Posted by Eileen

Of course it's home-made. I'm not sure myself if I'm Green or just mean. But the chilli oil that you can buy is usually made with really crap refined and processed oil. Mine is made with proper extra virgin olive oil. I've made garlic oil and rosemary oil as well.

So just chilli's in oil? Nothing else I'd need to do?

(And you're defintely green!)

Eileen · 10-10-2004, 11:13 AM

Yep. If you have an old soya bottle around, that's ideal, because the oil can come out while the chilli or garlic stays in. Put in some chillis and fill the bottle with oil and let it sit for a week to infuse, then use it. When the bottle is about half empty, top it up again.

chimponarope · 10-11-2004, 12:57 PM

Quote:

Originally Posted by Eileen

Yep. If you have an old soya bottle around, that's ideal, because the oil can come out while the chilli or garlic stays in. Put in some chillis and fill the bottle with oil and let it sit for a week to infuse, then use it. When the bottle is about half empty, top it up again.

Thank you

nsouth · 10-11-2004, 01:41 PM

Be sure to top it off too. Mine went rancid fast once the chili was exposed

chimponarope · 10-11-2004, 02:44 PM

Quote:

Originally Posted by nsouth

Be sure to top it off too. Mine went rancid fast once the chili was exposed

You mean like never let the chilli get exposed to the air?

nsouth · 10-11-2004, 02:54 PM

Well - in my one experience with homemade oil it took less than 3 days to get blue fuzz after the chili was exposed. Then again - maybe I did something wrong.

chimponarope · 10-12-2004, 10:41 AM

Quote:

Originally Posted by nsouth

Well - in my one experience with homemade oil it took less than 3 days to get blue fuzz after the chili was exposed. Then again - maybe I did something wrong.

Thanks I'll try it.

Sorry for hijacking your thread VB.