Well go with how you feel. Low carb can be dehydrate you. Especially since you don't have that extra fat to help you stay hydrated with only 10 to go. What I usually did was start a 7 day cycle of going zero carb for one day on a down day with meat and water only. Fake sugar packets count as a carb just so you know. Only have water on your low carb week or limit to one soda. That way you skip out on those fake sugar carbs and stay hydrated. (try smart water, its the best tasting bottled water I think + it has electrolytes)
Ahhh..I am going to write down like I did for myself...
(D= down, U=Up)
- D.day 1 =
Breakfast: 7 almonds,black coffee (50 cals)
Lunch : 1 can tuna (150 cals)
Dinner: Spinach salad (whole bag + Olive oil TBS/herbs for dressing)
CARBS: < 10
- U.day 2 =
Breakfast: 1c raspberries (15c - 8g fiber = 6 netcarbs) + nuts (150cals),black coffee
Lunch: Low carb soup, chicken breast (150 cals) + salad
Dinner: Whole bag of salad again + protien source (meat or nuts etc)
CARBS: Keep it under 20 with the choices." Net carbs" are just total carbs on label minus the fiber grams on label.
- D.day 3 =
Breakfast: 7 almonds,black coffee (50 cals)
Lunch : 2 HB eggs with mustard and hot sauce (mayoless deviled egg) (150 cals)
Dinner: Salad if I feel energy, low carb soup with sea salt if I feel washed out. The sea salt fixes that.
CARBS: < 10
Ok...now we have hit day three and that is where the body starts to realize that something different is being done so in order to not freak it out, increase your carbs by 10. I like to do this with blue bunny yogurt as they have 5 carbs/serving @ 90 cals and the calcium is good for loss and bone health
- U.day 4 =
Breakfast: 1c raspberries (15c - 8g fiber = 6 netcarbs) + nuts (150cals),black coffee + yogurt
Lunch: Low carb soup, chicken breast (150 cals) + salad + yogurt
Dinner: Whole bag of salad again + protien source (meat or nuts etc)
CARBS: Keep it under 30 with the choices." Net carbs" are just total carbs on label minus the fiber grams on label.
- D.day 5 =
Breakfast: Slimfast Optima (20 net carbs - 200 cals)
Lunch: Your friend spinach salad again! ☺+ yogurt
Dinner: Beef in mushrooms saute (use butter)
CARBS: Keep it under 30 with the choices, increase total down day intake to max loss percentage intake (35% - 45% giving you 200 more calories to work with about to fit in that beef and let the body relax that its being fed)
- U.day 6
CARBS: Keep it under 30 with the choices.
- D.day 7
CARBS: Keep it under 40 with the choices. Increase your carbs today, eat 35% level down day.
Now the goal of the second week is to start to increase your carbs up over 50carbs. It is not safe to stay extremely low carb for a long time without having a doctor check on your kidneys and liver. It can be hard on the body.
Week 2:
- day 8 - CARBS: Keep it under 50 with the choices, eat 35% level down day.
- day 9 - ''
- day 10 - ''
- day 11 - CARBS: Keep it under 60 with the choices, eat 20% level down day.
- day 12 - ''
- day 13 - ''
- day 14 - CARBS: Keep it under 70 with the choices, eat 20% level down day.
That will bring you to a level or a normal low carb diet. Not extreme induction phases that people get stuck on and damage themselves with. To give you an idea of how many carbs are in different ways of eating:
Carb, Protein, Fat Calorie Calculator
Obviously this is not what you should do all the time as it is not well rounded enough. But its my low carb tweak I use with all diets. I eat normal amount of carbs now and even sometimes a little too high carb. Because I have not low carbed for a long term, my body does not get that carb pound rebound reaction. If you low carb long enough it can do that to some. With the link calculator I provided you can play with your own carb level to see what your body likes. If you feel really naused durning this try drinking water because it is very dehydrating. If you still feel nauseated, I would stop doing the low carb. Still wean up, but start right away. Upping your down day can relax the body. The drop on the down days are to help the body deal with getting back to carbs and to trick the body to loss. Different cals every day do this.