Quote (SKCRaynor @ Feb 15 2013 03:13pm)
I shall address each point below:
1. "Squeezing in a treat" - it depends on the treat and the calories. If we're talking a 200-300 calorie bit of ice cream or cookies, etc - no, as a one time thing it won't hurt you, but if the dieter is eating it every single day, the losses will be marginalized accordingly. It all depends on goals and level of seriousness at this point.
2. The slow and gradual digestion of carbs is very important for this purpose because for MANY people it keeps hunger at bay, longer. In addition, the slow and constant metabolizing of carbohydrates provide a slower but steadier energy source without the drop off from sugar that ultimately ends up causing the person to end up eating more. Again, we are talking real life scenarios, not clinical trials in extremely controlled environments.
3. CKD does not have any significant body fat gained rebounding effect if you continue to eat the proper calories/macros after you get off CKD in conjunction with exercise. The problem here is that people look at WEIGHT rather than BF%. Weight is BS - it can be water, undigested food, lean mass, etc. 99% of the time, when you start reintroducing carbs, you gain weight based on water storage and digestion. I would highly advise CKD for anyone attempting to lose fat rapidly and efficiently. Also, CKD has been shown to positively reverse type 2 diabetes, permanently, when a positive diet is held after CKD is discontinued.
4. You do not need to have glycogen COMPLETELY depleted in order to maximize fat loss. The goal isn't to go completely into ketosis by reducing carbs during a cut (this comes from liver glycogen) - HOWEVER, glycogen stored in the muscles acts to provide energy during a workout or muscular activity. WITHOUT glyocgen in the muscles, the body rapidly uses portions of fat during the exercise to provide energy. When liver glycogen is depleted (IE: CKD) your body is using fat constantly as energy.
Squeezing in the treat, understanding it hits your macros, will not hurt you. As long it stays in your calorie deficit there's no reason to be upset (insert jpg)
CKD works, but blood glucose has been shown to be more muscle sparring than ketones...
Carbs are win, no way around it.
Also: if CKD is so much better why do the top coaches in the industry not use it?