Ketogenic Diet - Powerful Dietary Strategy for Certain Conditions

[Meechel17]

Re: Ketogenic Diet - Path To Transformation?

Does anyone do/have an opinion on 'carb-up' days I've read about on other forums?

Like a "cheat day"?

 

[davey72]

Re: Ketogenic Diet - Path To Transformation?

I'll just reiterate that it is MOST necessary to understand the ideas and mechanisms of dietary adjustments, not just to plunge in because someone else said so. It also helps to have a good carb counter that you can refer to regularlyuntil you get a good idea of how many carbs are in various foods. That way you can make better choices of low carb foods for variety. You can eat way more green beans than sweet potato.

I have found the following as a guide quite helpful - and i think it's relevant to post here - the first list works with 'cups' of carbs, which i prefer, and there's _http://nutritiondata.self.com/ for anything not listed:

Another list with cup size comparison - same caveats apply :) but i haven't lined out the nightshades etc.. also that's the best i can get formatting wise.

from: _http://www.ruled.me/best-low-carb-vegetables-ketogenic-diet/

Vegetable Amount Net Carbs
Mustard Greens 1/2 Cup 0.1
Parsley (Chopped) 1/2 Cup 0.1
Spinach (Raw) 1/2 Cup 0.1
Bok Choi 1/2 Cup 0.2
Endive 1/2 Cup 0.2
Lettuce (Iceberg) 1/2 Cup 0.2
Lettuce (Romaine) 1/2 Cup 0.2
Sprouts Alfalfa 1/2 Cup 0.2
Lettuce (Boston Bibb) 1/2 Cup 0.4
Turnip Greens (Boiled) 1/2 Cup 0.6
Radicchio 1/2 Cup 0.7
Broccoli florets 1/2 Cup 0.8
Cauliflower (Steamed) 1/2 Cup 0.9
Garlic (Fresh) 1 Clove 0.9
Radishes 10 0.9
Cucumber (Raw) 1/2 Cup 1
Nopales (Grilled) 1/2 Cup 1
Pepper (Jalepeno) 1/2 Cup 1
Cabbage (Green Raw) 1/2 Cup 1.1
Mushroom (Shitake Cooked) 1/2 Cup 1.1
Squash (Summer) 1/2 Cup 1.3
Cabbage (Red Raw) 1/2 Cup 1.4
Cauliflower (Raw) 1/2 Cup 1.4
Mushroom (Button) 1/2 Cup 1.4
Squash (Zuchinni Steamed) 1/2 Cup 1.5
Asparagus (Steamed) 4 Spears 1.6
Cabbage (Green Steamed) 1/2 Cup 1.6
Fennel fresh 1/2 Cup 1.8
Cabbage (Savoy Steamed) 1/2 Cup 1.9
Artichoke (Hearts) 4 Pieces 2
Broccoli Rabe 1/2 Cup 2
Collard Greens 1/2 Cup 2
Bean Sprouts 1/2 Cup 2.1
Eggplant (Broiled) 1/2 Cup 2.1
Kale steamed 1/2 Cup 2.1
Sauerkraut 1/2 Cup 2.1
Spinach (Steamed) 1/2 Cup 2.2
Tomato (Plum) 1 2.2
Turnips (Boiled) 1/2 Cup 2.3
Scallions 1/2 Cup 2.4
Jicama (Raw) 1/2 Cup 2.5
Tomato (Tomatillo) 1/2 Cup 2.6
Green Beans steamed 1/2 Cup 2.9
Yellow Wax Beans 1/2 Cup 2.9
Celery (Raw) 1 Stem 3
Peas (Snow) 1/2 Cup 3.4
Pepper (Green Bell) 1/2 Cup 3.5
Pepper (Red Bell) 1/2 Cup 3.5
Okra (Steamed) 1/2 Cup 3.8
Mushroom (Portabello) 4oz. 4.1
Pumpkin (Canned) 1/2 Cup 4.1
Pumpkin (Boiled) 1/2 Cup 4.6
Brussel Sprouts (Steamed) 1/2 Cup 4.7
Okra (Fried) 1/2 Cup 4.8
Onion (Chopped) 1/2 Cup 5.5
Carrot (Steamed) 1 Large 5.6
Rutabaga 1/2 Cup 5.9
Tomato (Cherry) 10 6
Carrot (Raw) 1 Large 6.5
Peas (Regular) 1/2 Cup 6.5
Broccolini 1/2 Cup 6.7
Artichoke (Whole) 1 Whole 6.9
Waterchestnuts 1/2 Cup 7
Squash (Spaghetti) 1/2 Cup 7.8
Squash (Butternut Baked) 1/2 Cup 7.9
Squash (Acorn Baked) 1/2 Cup 10.4
Fava Beans 1/2 Cup 12.1
Parsnips (Steamed) 1/2 Cup 12.1
Corn (Kernels) 1/2 Cup 12.6
Shallots 1/2 Cup 12.9
Corn (Whole Cob) Whole Cob 17.2
Yucca (Steamed) 1/2 Cup 26
Yuca fresh 1/2 Cup 37.2

[...]
Or this i am sure has been pasted elsewhere (i have tried to strike those that i think are to be avoided) it gives them in cups so should help with gauging quanity:

Low Carb Vegetables

These low carb vegetables are filling, and provide a nice variety of choices within a ketogenic diet plan. Vegetables can be roasted, grilled, baked, sauteed or steamed. Add butter or low carb sauces for extra flavor. Boiling is not recommended as this cooking method destroys most of the vitamins.

Vegetables with Less than 5 Net Carbs

These serving sizes of vegetables have about 5 grams of net carbs (carb minus the fiber) or less.

1 cup Alfalfa Sprouts (1 net carb)
1 cup raw broccoli (2 net carbs)
1 cup bok choy (< 1 net carb)
1 cup cooked broccoli (4 net carbs)
1 cup raw shredded cabbage (2 net carbs)
1 cup boiled cabbage (4 net carbs)
1 medium raw carrot (4 net carbs)
1 cup cauliflower (2 carbs)
1 stalk raw celery (1 net carb)
1/2 medium cucumber (3 net carbs)
1/2 cup cooked eggplant (3 net carbs)
1 clove raw garlic (1 net carb)
1 cup lettuce (< 1 net carb)
1 cup of mixed greens (< 1 net carb)
1 cup raw mushrooms (2 net carbs)
1 cup mustard greens (3 net carbs)
5 green olives (< 1 net carb)
1/4 cup raw onions (3 net carbs)
1 cup raw green bell peppers (4 net carbs)
1 cup raw red bell peppers (5 net carbs)
1/2 cup raw radishes (< 1 net carb)
1 ounce raw shallots (3 net carbs)
1 cup raw spinach (1 net carb)
1 cup cooked spinach (3 net carbs)
1 cup raw summer squash (4 net carbs
1 cup cooked summer squash (5 net carbs)
1 medium red tomato (4 net carbs)
5 cherry tomatoes (2 net carbs)
1 cup turnip greens, cooked (3 net carbs)

Vegetables with more than 5 Net Carbs

These serving sizes of low carb vegetables have more than 5 grams of net carbs (carb minus the fiber).

1/2 cup black beans (17 net carbs)
1/2 cup butter beans (12 net carbs)
1/2 cup Great Northern beans (16 net carbs)
1/2 cup green beans (8 net carbs)
1/2 cup kidney beans (17 net carbs)
1/2 cup navy beans (21 net carbs)
1/2 cup pinto beans (19 net carbs)
1/2 cup red beans (12 net carbs)
1/2 cup beets (6 net carbs)
1/2 cup chickpeas (20 net carbs)
1/2 cup boiled peas (10 net carbs)
1 large sweet pepper (12 net carbs)
1 medium baked sweet potato (24 net carbs)
1 medium baked potato (26 net carbs)
1 cup winter squash (acorn, butternut, hubbard, spaghetti) (9 net carbs)
1 large raw tomato (7 net carbs)

I'm certainly not the one to be advising you as i'm new to it myself, but that's how i've been looking at it and any corrections are welcome!

I'll just reiterate that it is MOST necessary to understand the ideas and mechanisms of dietary adjustments, not just to plunge in because someone else said so. It also helps to have a good carb counter that you can refer to regularly until you get a good idea of how many carbs are in various foods. That way you can make better choices of low carb foods for variety. You can eat way more green beans than sweet potato.

I think it is a good idea to keep reiterating this periodically. I have come to the realization as of late that i am a follower much to my chagrin and horror and i know i am not alone. I tend to put you and many forum members up on a pedestal and often take your word as gospel rather than doing the work of my own research trial and error. Thanks for all you are doing.
Also regarding this carb counter. Why would cooked vegetables seem to have more carbs than their counterparts?

 

[mugatea]

Re: Ketogenic Diet - Path To Transformation?

Does anyone do/have an opinion on 'carb-up' days I've read about on other forums?

Like a "cheat day"?

Well I've read it a few times on other forums and today read it again on a body building forum where someone explains, "the carb-load refills muscle gylcogen and always follows a depletion workout, thus serving a purpose within the diet. a cheat day does nothing but satisfy your cravings for your favorite foods, while typically setting you back in terms of you weight loss goals."

 

[A Jay]

Re: Ketogenic Diet - Path To Transformation?

Does anyone do/have an opinion on 'carb-up' days I've read about on other forums?

Like a "cheat day"?

Well I've read it a few times on other forums and today read it again on a body building forum where someone explains, "the carb-load refills muscle gylcogen and always follows a depletion workout, thus serving a purpose within the diet. a cheat day does nothing but satisfy your cravings for your favorite foods, while typically setting you back in terms of you weight loss goals."

'Carb-up' days are for those following a Cyclical Ketogenic diet, not the Standard Ketogenic diet that we follow (or even those on a Targeted Ketogenic Diet described by Lyle McDonald). The interesting thing about the carb binges required by a CKD, though, is that they're only necessary because the individual continuously has 'carb-up' days. If those following a CKD simply allowed themselves to become fully keto-adapted, they would find that they would become just as strong and their muscles would grow just as large as on a SKD. It stems from the pervasive and persistent idea that carbs are necessary for muscle growth, which they aren't.

Here's an interesting interview on this subject:

_https://www.youtube.com/watch?v=an79hEatQVA

 

[Renaissance]

Re: Ketogenic Diet - Path To Transformation?

I've seen some calling a cyclical ketogenic more moderate, however I would think that going through those insulin spikes and then having the body adapt to ketosis all over again is actually quite hard on the body. Once you get rid of carb cravings it's not fun to have to deal with them again and again either.

 

[Meechel17]

Re: Ketogenic Diet - Path To Transformation?

I've seen some calling a cyclical ketogenic more moderate, however I would think that going through those insulin spikes and then having the body adapt to ketosis all over again is actually quite hard on the body. Once you get rid of carb cravings it's not fun to have to deal with them again and again either.

For myself, I agree. I had a couple of days where I ate too much protein and carbs while visiting family, and I paid for it. I don't feel like it's worth it for me at all.

 

[A Jay]

Re: Ketogenic Diet - Path To Transformation?

I've seen some calling a cyclical ketogenic more moderate, however I would think that going through those insulin spikes and then having the body adapt to ketosis all over again is actually quite hard on the body. Once you get rid of carb cravings it's not fun to have to deal with them again and again either.

Yeah, it's like intentionally stalling your engine only so you can start it up and stall it again. That has to take its toll on the body, and may be worse that just eating a high-carb diet.

Also, wouldn't that be putting yourself into a constant state of keto-flu? No thanks.

 

[mugatea]

Re: Ketogenic Diet - Path To Transformation?

ok thanks, that settles that.

What are peoples eating plans for christmas? A few extra (Keto breaking) carbs or just a normal day?

 

[Carl]

Re: Ketogenic Diet - Path To Transformation?

Regarding the cyclical (CKD), targeted (TKD), and straight keto (SKD) diets , there are a few things to understand.

The first thing is that the adaptation period to keto, if you want to be seriously adapted for both brain function and intense exercise, is between 8-12 weeks. During this time, many people become more skinny and weak, with less endurance. Ideally you do not want to be "carbing up" at all throughout this period, as it will stall the adaptation process:

http://primalnorth.blogspot.co.uk/p/keto-adaptation-vs-low-carb-limbo.html

Even though you are keto-adapted you are going to burn some muscle glycogen. If your daily glycogen burn exceeds what is resupplied by gluconeogenisis you are eventually going to glycogen deplete your liver and crash.

It is therefor important to have adequate dietary fat to provide for adequate blood levels of beta-Hydroxybutyric acid to drive your muscles to preferentially use that ketone over glycogen and spare glycogen use as much as possible so that at after a good night's sleep muscle glycogen has been sufficiently restored via gluconeogenisis rather than depleting the liver and eventually leading to a crash.
...

Low Carb Limbo and How it Can Sneak Up On You

The Internet now abounds with people who adopted a low carb approach to working out and eventually crashed.

Let's assume I am keto-adapted and that I can burn "mostly ketones" during a workout.

Day 1 - Long run, using mostly ketones, a little glycogen, that night my minimal glycogen restores during sleep via gluconeogenisis (GNG for short)

Day 2 - Weight lifing, using mostly ketones again but some muscle glycogen which restores again nicely at night via GNG

Day 3 - Same as day 1

Day 4 - Same as Day 2

Day 5- Rest day, fully restocked

(The above can go on forever if you do not employ cheat meals or carb back loads and modify your workload and ramp up fat intake and blood ketones during any signs of hypoglycemia during workouts. But once we back load things start to go off the rails)

Day 6 - Cheat day, carb up,

Day 7 - Long run, but because of cheat day I am burning "mostly glycogen" but because i am burning "a little ketones" you will see urine and blood ketones possibly ramp up. That night I will restore muscle glycogen via GNG but because I used a lot of glycogen the liver perhaps gives some up as well leaving it partially depleted. This is not a problem unless the liver greatly depletes. I feel great, good to go

Day 8 - Weight lifting but same as day 7, same resultant slight drop in liver glycogen stores at the end

Day 9 - Same as 7, glycogen drops in liver just a touch more

Day 10 - Same as Day 8, liver down a bit more

Day 11 - Rest day - things replenish a bit

Day 12 - Cheat day - Trouble here because muscles are already "mostly glycogen" burning and not maximally using ketones a behaviour I just reinforced with a cheat day

The above cycle of Day 6 to 12 repeats, each cycle through we become less ketone dependant and more glycogen dependant. The problem now is that we are on a very low carb diet and eventually glycogen demands exceed the slow and steady output of gluconeogenesis. Eventually we crash.

Once fully ketoadapted, then you have more leeway in terms of strategic carb intake. But this should be done with very minimal amounts, and is not simply an excuse to have something sweet.

There is a variation of the TKD seen on reddit here, which basically involves taking 15g of glucose/dextrose before an intense workout in order to spike insulin.
_http://www.reddit.com/r/ketogains/comments/1z9jv1/the_tkd_experiment/

The theory of the TKD is this:
You are in ketosis and preferably fat adapted (at least 6-8 weeks doing keto).
You consume high glycemic and fast absorbing carbs as to cause a small insulin spike and replenish just a small bit of muscle glycogen. You already have some glycogen restored from gluconeogenesis, you just add a little extra to help you with your training. (Note that glucose will replenish glycogen for the next workout, not the immediate one).
As you are consuming a few carbs (15 up to 30g), you most probably won't get kicked out of keto. You probably don't need more, but YMMV, depending on intensity an duration of the training.
When you work out, blood glucose is raised.
Due to you having your insulin and blood glucose raised, you are in "growth" and storage mode. The downside to this, is that for a brief period of time you should avoid eating dietary fat as it can cause fat storage. The only exception here is MCT Oil (or Coconut Oil) which is used immediately as energy. After workout, just need some BCAA's or lean protein to make the best out of this "anabolic" window.

This approach seems to work for some people like myself who find it impossible to gain weight on the SKD even when eating 4000 calories a day.

As far as full on carb days go, it is totally out of the question IMO and will make you feel like crap.

'Carb-up' days are for those following a Cyclical Ketogenic diet, not the Standard Ketogenic diet that we follow (or even those on a Targeted Ketogenic Diet described by Lyle McDonald). The interesting thing about the carb binges required by a CKD, though, is that they're only necessary because the individual continuously has 'carb-up' days. If those following a CKD simply allowed themselves to become fully keto-adapted, they would find that they would become just as strong and their muscles would grow just as large as on a SKD. It stems from the pervasive and persistent idea that carbs are necessary for muscle growth, which they aren't.

Here's an interesting interview on this subject:

_https://www.youtube.com/watch?v=an79hEatQVA

I'm glad somebody else is onto this primal edge guy. Some of his interviews have been very interesting

 

[lainey]

Re: Ketogenic Diet - Path To Transformation?

As far as full on carb days go, it is totally out of the question IMO and will make you feel like crap.

Yup, if I slip up and eat too many carbs/protein I pay for it the next day. I feel bloated and depressed. It's just not worth it.

 

[SeekinTruth]

Re: Ketogenic Diet - Path To Transformation?

ok thanks, that settles that.

What are peoples eating plans for christmas? A few extra (Keto breaking) carbs or just a normal day?

Don't have much specific plans for the holidays/"caesarmas" - mostly will eat fatty meat meals as usual - and will just make a big batch of homemade low carb rich dark chocolate, using butter, cocoa butter, and maybe a bit of coconut oil, stevia, xylitol, and cocoa. That batch will probably last a week of small indulgences for everyone.

As far as full on carb days go, it is totally out of the question IMO and will make you feel like crap.

Yup, if I slip up and eat too many carbs/protein I pay for it the next day. I feel bloated and depressed. It's just not worth it.

People are different, but I feel best if I never eat more than 15 to 20 grams of net carbs a day maximum - most days are bellow 10 grams of net carbs. FWIW.

 

[Meechel17]

Re: Ketogenic Diet - Path To Transformation?

ok thanks, that settles that.

What are peoples eating plans for christmas? A few extra (Keto breaking) carbs or just a normal day?

I'm going to my sister's house, so will be taking extra eggs, a bunch of bone broth, avocados, and extra fats. I don't want to feel lousy physically on top of dealing with the whole bunch of them being strong "Christians" except my husband and son, so I plan to eat normal keto.

 

[A Jay]

Re: Ketogenic Diet - Path To Transformation?

'Carb-up' days are for those following a Cyclical Ketogenic diet, not the Standard Ketogenic diet that we follow (or even those on a Targeted Ketogenic Diet described by Lyle McDonald). The interesting thing about the carb binges required by a CKD, though, is that they're only necessary because the individual continuously has 'carb-up' days. If those following a CKD simply allowed themselves to become fully keto-adapted, they would find that they would become just as strong and their muscles would grow just as large as on a SKD. It stems from the pervasive and persistent idea that carbs are necessary for muscle growth, which they aren't.

Here's an interesting interview on this subject:

_https://www.youtube.com/watch?v=an79hEatQVA

I'm glad somebody else is onto this primal edge guy. Some of his interviews have been very interesting

I thought so too. Though as he stated in the interview above, sometimes he loses his focus and rambles off topic for extended periods of time. But at least he's sharing info on bodybuilding on a keto diet.

There is a variation of the TKD seen on reddit here, which basically involves taking 15g of glucose/dextrose before an intense workout in order to spike insulin.
_http://www.reddit.com/r/ketogains/comments/1z9jv1/the_tkd_experiment/

The theory of the TKD is this:
You are in ketosis and preferably fat adapted (at least 6-8 weeks doing keto).
You consume high glycemic and fast absorbing carbs as to cause a small insulin spike and replenish just a small bit of muscle glycogen. You already have some glycogen restored from gluconeogenesis, you just add a little extra to help you with your training. (Note that glucose will replenish glycogen for the next workout, not the immediate one).
As you are consuming a few carbs (15 up to 30g), you most probably won't get kicked out of keto. You probably don't need more, but YMMV, depending on intensity an duration of the training.
When you work out, blood glucose is raised.
Due to you having your insulin and blood glucose raised, you are in "growth" and storage mode. The downside to this, is that for a brief period of time you should avoid eating dietary fat as it can cause fat storage. The only exception here is MCT Oil (or Coconut Oil) which is used immediately as energy. After workout, just need some BCAA's or lean protein to make the best out of this "anabolic" window.

This approach seems to work for some people like myself who find it impossible to gain weight on the SKD even when eating 4000 calories a day.

As far as full on carb days go, it is totally out of the question IMO and will make you feel like crap.

I agree with carb-up days being not only unnecessary, but self-defeating as well.

But the idea of using small amounts of glucose before a workout to restore depleted glycogen is pretty interesting, and I've been playing around with the idea in my mind for a while as to the mechanics behind it. I know darthluiggi has made some big gains using the TKD, and I may play around with it once my blood ketone strips come in. Although I'm wondering if the supplemented carbs used on the modified TKD is only necessary in those individuals with excessive training methods, i.e. intense weight-lifting more than once or twice a week where the body has structurally recovered and grown but hasn't had time to replenish lost glycogen or create new stores through gluconeogenisis. If this is the case, then increasing protein to between .64-.82g/lb of bodyweight and adding an extra rest day between workouts would likely negate the need for carbs without hindering or slowing down growth. Just speculation. Anyways, Dr. Jacob Wilson has a study coming out sometime soon on bodybuilder's building more muscle on a keto-diet than a Mediterranean diet, which should be an interesting read and is discussed a little here:

_http://forum.bodybuilding.com/showthread.php?t=164012951

 

[hlat]

Re: Ketogenic Diet - Path To Transformation?

In her new book, Nora T. Gedgaudas recommends the Ketonix kit.

_https://www.ketonix.com/index.php/product/standard

You pay once and it is good for many years. You don't have to buy something every months.

Ketonix looks like an amazing device, if it works. I'll experiment with one.

I've had Ketonix Sport for 2 days. My readings are coming in around Yellow flashing 4 to 9, with one time Red flashing 1 and one time Green flashing 9.

Apparently, the output scale is from Green to Yellow to Red, with each color further divided starting at 1 flash through the 10 flashes.

Someone elsewhere came up with this scale corresponding the colors/flashes to blood mmol. If that person is right, I'm about in the 3 mmol range. _http://www.lowcarbfriends.com/bbs/nutritional-ketosis-high-fat-low-carb/838511-ketonix-shipped-3.html

Ketonix Sport Yellow Range Testing
Date...Time....Ketonix...Est.blood mmol/1..Actual.blood mmol/1...blood glucose.mg/dl

Sun, 08/31/14...0855....Green 9.........2.6.....N/A.....N/A
Sun, 08/31/14...1120....Green 9.........2.6.....N/A.....N/A
Sun, 08/31/14...1815....Yellow 4........3.3.....N/A.....N/A
Sun, 08/31/14...1925....Green 9.........2.6.....N/A.....N/A
Sun, 08/31/14...2035....Green 9.........2.6.....N/A.....N/A
Sun, 08/31/14...2100....Yellow 2........3.1.....N/A.....N/A
Sun, 08/31/14...2200....Yellow 4........3.3.....3.3.....92
Sun, 08/31/14...2215....Yellow 5........3.4.....N/A.....N/A
Sun, 08/31/14...2230....Yellow 5........3.4.....N/A.....N/A
Sun, 08/31/14...2245....Yellow 6........3.5.....N/A.....N/A
Sun, 08/31/14...2300....Green 9.........2.6.....N/A.....N/A
Sun, 08/31/14...2315....Yellow 6........3.5.....N/A.....N/A
Sun, 08/31/14...2330....Yellow 7........3.6.....N/A.....N/A
Sun, 08/31/14...2345....Yellow 10.......3.9.....3.9.....94
Sun, 08/31/14...0000....Yellow 8........3.7.....N/A.....N/A


YES! You're reading those numbers right - they were SPOT ON correlating with each other!!!

At this point, it would appear that approximate blood values are as follows:
Yellow 1 blink = 3.0
Yellow 2 blinks = 3.1
Yellow 3 blinks = 3.2
Yellow 4 blinks = 3.3
Yellow 5 blinks = 3.4
Yellow 6 blinks = 3.5
Yellow 7 blinks = 3.6
Yellow 8 blinks = 3.7
Yellow 9 blinks = 3.8
Yellow 10 blinks = 3.9
That would make Red 1 = 4.0, but values beyond this will need to be tested.

I tried the Precision Xtra a couple times, but I was not getting enough blood to the test strip. Apparently it needs a lot of blood.

 

[mugatea]

Re: Ketogenic Diet - Path To Transformation?

Don't have much specific plans for the holidays/"caesarmas" - mostly will eat fatty meat meals as usual - and will just make a big batch of homemade low carb rich dark chocolate, using butter, cocoa butter, and maybe a bit of coconut oil, stevia, xylitol, and cocoa. That batch will probably last a week of small indulgences for everyone.

Eh, recipe please!

I crashed and burned on Monday lunchtime and ate 6 gluten free bakewell tarts and a couple of choc bars - I just broke. So after around 3 months of being strict I failed but went back on keto Tuesday morning and now upping fat intake. I'm finding it hard getting all that fat (nearly 300g) in while IF. I'm having 3 large fat bombs a day just to reach my levels and am feeling that I'm vulnerable to breaking if I'm not careful in keeping myself full. It's all been sheer willpower and this week my willpower hasn't been as stubborn as in the past. I'm thinking that it was because I've been taking extra carbs last few weeks from veg to stop diarrhea that it increased my carb cravings to point of breaking so am only having one small portion of cabbage a day and keeping carbs rock bottom.