Unable to progress due to not eating enough

[holdenman]

There are two things to consider, firstly you need to do more cardio to burn fat incorporating strength training into your weekly regime. Secondly, your diet is really low in carbs, you need them to burn fat also and to give you energy to train hard. Don't fall into the trap of low carbs high protein, your kidneys won't thank you for it and you won't get stronger. How much recovery time do you get per week? Also, if you are overtraining which I think you are, you will fatigue, plateau and then injure yourself. You should see a personal trainer and get a plan in place both for your nutrition and training. Good luck.

Why exactly do you need carbs to burn fat? Ketogenic diets are extremely effective for fat loss.

[cantygirl]

ketogenic diets stress your kidneys so not the best plan, depends whether you are in it for the long haul or not. Carbs are the catalyst for burning fat and combining with protein, supports leptin secretion which helps shift fat. A big meal of carbs at breakfast replenishes your depleted glucogen stores and there is little risk of creating fat storage. During the day you should dowsize your carbs with just a little at dinner.

[ThePman]

Do you have evidence that keto/high-protein diets put stress on healthy kidneys, or is that just another "everybody knows" thing?

[cantygirl]

Like you say, there is no hard evidence but here is the skinny on it. Ketogenic diets mimic starvation forcing fats rather than carbs to be burnt as fat. The rapid weight loss is excess water from muscle and liver glycogen, it is this, that is the danger to kidneys as you would know, dehydration is known to cause kidney stones and who knows what other long term problems. But hey, we are all guilty of it the proof will be in are individual longevity.

[ThePman]

So, drink more water?

That sounds like an easy enough solution.

[holdenman]

ketogenic diets stress your kidneys so not the best plan, depends whether you are in it for the long haul or not. Carbs are the catalyst for burning fat and combining with protein, supports leptin secretion which helps shift fat. A big meal of carbs at breakfast replenishes your depleted glucogen stores and there is little risk of creating fat storage. During the day you should dowsize your carbs with just a little at dinner.

Didnt really answer my question.. You dont need carbs to burn fat simple as that.

[Optimass]

Like you say, there is no hard evidence but here is the skinny on it. Ketogenic diets mimic starvation forcing fats rather than carbs to be burnt as energy. The rapid weight loss is excess water from muscle and liver glycogen, it is this, that is the danger to kidneys as you would know, dehydration is known to cause kidney stones and who knows what other long term problems. But hey, we are all guilty of it the proof will be in are individual longevity.

Actually Keto diets force your body to burn ketones - which are a by product of the break down of fats. Whilst it may put pressure on kidneys - short term use shouldn't cause too much drama although, if you have any madical concerns you should get some advice from your Doc. The weightloss is a "combination" of water/liverglycon but more substatially the glycogen stores in your muscle.

A key factor in keto diets working is they limit the fluctuation of blood glucose - when this spikes up and down through poor meal structure and balance, your body can more easily store fat and/or excess energy from carbs. This is how the Aitkens diet gets away with the amount of saturated fats consumed.

However - outside of ketosis (which take some time to achieve) carbs and fat burn as a dual fuel component.

[fedrik2287]

you want to lose your weight as well as build your muscle

so you have to more concentrate on your diet. what type of food do you take everyday.

[ThePman]

A key factor in keto diets working is they limit the fluctuation of blood glucose - when this spikes up and down through poor meal structure and balance, your body can more easily store fat and/or excess energy from carbs. This is how the Aitkens diet gets away with the amount of saturated fats consumed.

I'm not convinced that insulin spikes are actually going to contribute to actual fat gains while you're in a calorie deficit. You'll see increased fat storage immediately after eating (even with protein, mind you, since it's insulin-stimulating), but if you're in a deficit over 24 hours that fat will ultimately be metabolized.

Doesn't mean controlling blood sugar isn't a good idea, though; it'll help control feelings of fullness, which in turn means you're less likely to overeat in the first place.

[HumanPerformance]

ketogenic diets stress your kidneys so not the best plan, depends whether you are in it for the long haul or not. Carbs are the catalyst for burning fat and combining with protein, supports leptin secretion which helps shift fat. A big meal of carbs at breakfast replenishes your depleted glucogen stores and there is little risk of creating fat storage. During the day you should dowsize your carbs with just a little at dinner.

:pfft: :pfft: :pfft:

Thanks for that, that gave me a good laugh!

[HumanPerformance]

A key factor in keto diets working is they limit the fluctuation of blood glucose - when this spikes up and down through poor meal structure and balance, your body can more easily store fat and/or excess energy from carbs. This is how the Aitkens diet gets away with the amount of saturated fats consumed.

I'm not convinced that insulin spikes are actually going to contribute to actual fat gains while you're in a calorie deficit. You'll see increased fat storage immediately after eating (even with protein, mind you, since it's insulin-stimulating), but if you're in a deficit over 24 hours that fat will ultimately be metabolized.

Doesn't mean controlling blood sugar isn't a good idea, though; it'll help control feelings of fullness, which in turn means you're less likely to overeat in the first place.

You have the right idea Pman, but your understanding of how and why insulin secretion inhibits fat loss is slightly lacking.

[ThePman]

You have the right idea Pman, but your understanding of how and why insulin secretion inhibits fat loss is slightly lacking.

Enlighten me, then.