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In the intervening years I tried other low carb diets which were all variations on the same theme. One particular constant for me personally was managing my weightlifting and cardio exercise. Each and every time I was able to drop 15 to 20 lbs inside 3 weeks and maintain it for to start 3 months after stopping the weight loss program.
Approximately 10-15 minutes later have a whey protein drink with 65-100 gram protein (35-50 grams for women). As you are hungry again, follow a small “regular” 40/30/30 meal (protein/carbs/fat) entirely fill muscle tissues with glycogen. After this meal, you might be “keto” weight loss back to zero carbs until pest workout.
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Carb-ups should be low fat and 90% healthy carbohydrates like yams and oats. If you have a “dirty” carb-up with ice cream, cookies and candy, ketogenic diet for fat l you’ll negate your fat loss out of the previous week and probably gain some are more.
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