I read on article by Berardi on coming off ketogenic diets. Now he had a lot of suggestions and recommended a lot of supplements. In his article he mentioned people who were on a keto diet for a year. So would his advice be geared for someone like me as well? I will be completing my 2-week fat fast next week. Obviously, nowhere near in the duration as a year. So Im thinking that I might not to need to go to extreme as his suggestions. Correct? So how should I ease back into my normal diet? Thanks.
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If you could help Jason, Id appreciate it. Thanks.
After a two week fat fast, you can definately get back to eating normally pretty quickly. I’m assuming that you are going to be transitioning into a typical Berardi style diet, so I would suggest that you start with a P&C meal for breakfast (with carbs from oatmeal and veggies) and eat P&F meals the rest of the day with the exception of after your lifting workouts. During the second week, you can either add a another P&C meal as your second meal of the day (still mainly low GI carbs by focusing on veggies and maybe some fruit like a pear or an apple) or if you train pretty early in the day, you can eat this meal as your second post-workout meal (assuming Surge or something similar is the first). During the third week, you are pretty much back to normal. I agree with JB and would suggest that you do cardio (at least 20-30 min a day for the first week). You can taper that amount in the latter weeks. You can use ALA, maybe 200mg per P&C meal but not with Surge, but I don’t think it will make or break your diet. I wouldn’t worry about the other supps. Make sure you take your fish oil. Fish oil and cardio and you’ll be good. The cardio does not have to be strenuous. Hope this helps. Sorry I didn’t get to your post earlier.
No need to apologize Jason, its not your obligation to sit here an answer my questions immediately:-)! I appreciate any and all help I get bro. Anyways, back to the question. Yes, I follow a Berardi-style diet. And your recommendation of adding in one P&C meal per week seems like a good plan. But is there a reason why it has to be my breakfast meal? Ever since ive followed massive eating, breakfast has always been a P&F meal for me, as it was recommended for all meals before my workout should be P&F. Am i wrong on that one? Also, should that weekly addition of a P&C meal be in addition to my post-workout shake which contains carbs? And as for the fish oil, I have a somewhat O/T question on that. Lets say if im eating a protein source that is high in fat content, ie. steak. Should I be taking in less fish oil capsules than with a low-fat protein source (I take in about 10 capsules with something like chicken or whey), or does it not matter? Thanks Jason!!.
Wassup T-Dawg… I’m on day 2 of a 2-3 week Fat Fast to gain some definition. How was yours?
If it is breakfast or not depends on when you workout. If you workout early in the day, have your post workout drink and then an hour later have your next P&C meal. If you work out later, I would still stick a P&C meal for breakfast and just have your shake post workout. Early morning after sleeping and post workout (up to 6 hours) are the best time to consume carbs, so fit them into those windows as appropriate. If I was not clear before, the first week will contain 2 P&C meals (post-workout shake and either another meal after your workout or during breakfast). Then add your third P&C meal into one of the two windows I mentioned above in the next week. Regarding the fish oil, take them whenever you eat a P&F meal or spread them evenly across your P&F meals to prevent fish burps. It does not matter if it is a higher or lower fat P&F in my opinion. Good luck and have a happy transition.
Thanks a lot Jason, much appreciated…Shaan, my fat fast has been good. 12lbs. dropped, mission accompished. I felt like total shit on it though, I liked steroid dieting better, probably because I was eating whole food. But you cant beat the cost and conviniece of the fat fast. Im normally in the kitchen for hours preparing my food, so it was kind of nice to get a break from that.