Diet and exercise?

[dessie]

I am going to start the plan today, I am in the S category, and my range of protein is 3oz 3-4 times a day, then the carbs are 10per meal, not much food, now how do you add up the amount of fat you are suppost to eat--would it be like double what you do in protien??

How about exercise, I work with weights 3days a week and then I run 3-4 days a week, my main question? Is this diet ok for endurance exercisers, I only run like 12-15 miles a week, but have read other keto type diets and they state that you should have a carb load for the gluco to be restored and the whole reason to do this type diet is to loose bodyfat and it is obvious that my body does not handle carbs well, but I have hypothroid problem and my body is sluggish in digestion?

dessie

[Shadow]

Welcome, Dessie :). To answer your questions from my point of view:
1. Don't worry about the fat, especially in the beginning. Maybe when you get closer your goal you'll need to watch it, but in the meantime the amount you eat (as long as you're not obsessive ;) ) is not to be worried about.
2. You can also eat more than your minimum protein. Remember - it is the minimum, not the maximum. So if you're hungry, eat more of the protein and/or fat. But not carbs :p.
3. IMHO, carb loading is a crock. If you want your body to burn fat, you can't keep supplying it with carbs. Make sure you reread which ever book you have - all the books have a chapter on exercise :). Maybe if you were entering the Iron Man Competition you'd need a few more carbs, but I've exercised the entire time I've low carbed and not once needed an extra carb, regardless of what training style I was following.
4. The Drs Eades did refer to not exercising for the first week or two until your body adapts to the switch in fuel. So if you're feeling dragged out, take advantage of that option :).

[dessie]

Hi Shadow, thanks for response, I am pretty close to goal maybe 5lbs but would like to get my bodyfat down--so that is why I do weights and run 3-4days a week, I would like to get about 3%of body fat off??
this type diet can do that right?

Since I am already doing the exercise program should I begin with the phase I diet, low carbs like 3-40-or should I do the moderate carbs?? and about how much fat does one really eat??

[Shadow]

Dessie - Yes, the plan works if you work the plan :). FWIW, everyone you ask is going to tell you a different way to get rid of body fat ;). Some say cardio, some say strength training, some say a combination thereof. Then there are dietary changes to make, too, depending on who is answering. BUT, diet is the most important thing. Exercise is just the "icing on the cake" as the saying goes.

As I remember from the book, you should always start in Phase 1. When you've adjusted to the lower carbs, then you can move into Phase 2. I believe there is checklist of sorts on when to move into Transition, but I don't have my book here to refer to.

Probably the best advice I can offer you is to journal and see for sure where you're at. Then you can change things - ONE AT A TIME - until you find what works for YOU. As for the exercise, you should always change it up at least every 6 - 8 weeks. You might want to focus on building strength for a while instead of working on endurance. The body will adapt when you do the same thing over and over.

FWIW, I have been in maintenance several years and I'm still at 40 ECC or so. You do not have to go up unless you want to :). A few people do better at 50 ECC or so but if you have no problems at 30, don't feel you HAVE to increase them :).

[Roadstr]

Hi Shadow, thanks for response, I am pretty close to goal maybe 5lbs but would like to get my bodyfat down--so that is why I do weights and run 3-4days a week, I would like to get about 3%of body fat off??
this type diet can do that right?

Since I am already doing the exercise program should I begin with the phase I diet, low carbs like 3-40-or should I do the moderate carbs?? and about how much fat does one really eat??

Like Shadow said, it will take you a couple of weeks to get the enzymes to convert fats to glucose... you can read this (http://www.proteinpower.com/drmike/ketones-and-ketosis/metabolism-and-ketosis/) where Dr. Eades explains it very well.
I'm sure you will have more questions because it's a big change for the body to function on ketones, expecially a person without a lot of fat reserves and athletic.
Let us know your experiences, I will certainly be interested. You will find more answers here because most are interested in the science more than the boards, IMHO.