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Approximately 10-15 minutes later have a whey protein drink with 65-100 gram protein (35-50 grams for women). You'd like you are hungry again, eat as little "regular" 40/30/30 meal (protein/carbs/fat) to completely fill your muscles with glycogen. After this meal, an individual might be back to zero carbs until the workout.
Some people lose more importance on high protein diet than a substantial carb or high fat diet. It takes energy to digest sustenance. Consuming one gram of protein (5.65 calories) yields only 4.0 calories of energy. One gram of fats (9.4 calories) yields 8.9 calories of energy resource. One gram of carbohydrates (4.1 calories) yields 4.0 calories of energy. You lose nearly 30% of this energy when consuming protein, but only 7% from fat, and 2% from carbohydrates. This accounts close to half the loss difference from people on a superior carb vs. low carb diet. The additional half is born to water loss in people on the low carb diet.
Your carb-up days are for refilling your glycogen stores the actual world muscle, and bumping up calorie levels slightly to maintain your thyroid humming. They are not free-for-all, pig-out days. People make common and Fit Form Keto Review not fully and negate all the fat loss they achieved up until the carb-up day.
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