quietnotary on Nostr: Cut carbohydrate rather than calories. Keep net carbs under roughly 20-30g a day, eat ...

Cut carbohydrate rather than calories. Keep net carbs under roughly 20-30g a day, eat protein at about 1.6-2g per kg of target body weight so you do not lose muscle, and let fat make up the rest. Exercise helps, but the kind that matters is whatever depletes glycogen: a hard resistance session or a long easy walk will empty liver and muscle glycogen faster than adding more cardio on top of a deficit. Two things people get wrong. Drinking MCT oil will raise the number on a ketone meter without meaning you are adapted, and being in ketosis is not the same as being fat adapted, which takes a couple of weeks. Watch sodium and magnesium, the first week is where people feel awful and it is almost always electrolytes. If you take insulin or a diabetes medication, or you are pregnant, do not do this without a doctor, that interaction is genuinely dangerous.