Step By Step Keto Diet Plan!

[QUOTE=Eileen;159232271]Someone worked it out, and the average low carber eats less butter than the average "balanced" dieter. Even if you drown your broccoli in butter, chances are it's still going to be less than the amount you spread on a slice of toast. People just notice it more if you eat your butter with a spoon.[/QUOTE]

Okay..I know we need calorie deficit to lose weight, 65/30/5 to be in keto. BUT...what if I "happen" to eat more fat%,less protein and most importantly <20g carb..can I do that to stay in keto diet?? I love nuts..I prefer getting my fats from nuts,yolks compared to butter & bacon. For instance, I'm supposed to eat 90g Pro & 71g Fat(1000~1200kcal diet), but i eat around 80g of fat and 50~60g protein. Is that okay??
Put it this way..I will be "alright" as long as my carb <20g,my fats is >65% & I'm at a calorie deficit.am I right???
Thanks..

[QUOTE=vanes_wf;161247181]Okay..I know we need calorie deficit to lose weight, 65/30/5 to be in keto. BUT...what if I "happen" to eat more fat%,less protein and most importantly <20g carb..can I do that to stay in keto diet?? I love nuts..I prefer getting my fats from nuts,yolks compared to butter & bacon. For instance, I'm supposed to eat 90g Pro & 71g Fat(1000~1200kcal diet), but i eat around 80g of fat and 50~60g protein. Is that okay??
Put it this way..I will be "alright" as long as my carb <20g,my fats is >65% & I'm at a calorie deficit.am I right???
Thanks..[/QUOTE]

If you stay at those low calories for too long, your metabolism will start to slow down.

80g of fat and 60g of prtein is DEFINITELY not enough.

I would increase you calories now to 1500, at the LEAST! If you're training 5-6 days per week (p.s. you shouldn't do intervals everyday), then you need a lot more than 1000-1200 calories.

[QUOTE=jaim91;161253031]If you stay at those low calories for too long, your metabolism will start to slow down.

80g of fat and 60g of prtein is DEFINITELY not enough.

I would increase you calories now to 1500, at the LEAST! If you're training 5-6 days per week (p.s. you shouldn't do intervals everyday), then you need a lot more than 1000-1200 calories.[/QUOTE]

Hmm..I'm glad to eat 1500kcal..=) Like today..i have burned 800 and above but i eat 1200~1300kcal.
Okay..not everyday, what about alternate days?? But I do weight training 3 days in a row follow by a day rest(repeat this routine).
Yea..i know. I think my metabolism has already been screwed up by my "Up-Down" diets. This is why I'm reducing my calorie to 1200kcal. Sigh~

Anyone facing "constipation" problem??
Fat and limited protein won't give you "volume"...rite?
So..someone asked me if you will be "releasing fats" thru' stool??=D
I know it sounds wrong...but this is the question I was being asked..and I dont know the ans.
Thx!

Just ignore the trainer and whatever they are using to calculate your bodyfat. If you didn't know your alleged bodyfat, would you be setting your calories that low? I very much doubt it. If you are 166cm tall and have a 67cm waist, you are not fat. Those are great proportions.

I suspect your bathroom problems are lack of food. Eat more food, including more fat. On keto, you don't poop as much as on carbs, but when you do, it should feel normal, and not be a problem. A very high fat diet does seem to provide a little lubrication.

When you go into ketosis, you lose water weight. When you carb-up you go out of ketosis and you regain the water weight (but look better, your muscles look full and swollen). When you go back to keto, you drop the water weight again. For women, this is usually around 2-4lb, for some of the big guys here, it can be over 10lb per carb-up.

Bleedsblue. No grains on keto. Don't try to wiggle them in, just do without them. That 20g of carbs is enough to let you eat your green veg, some nuts and things like cheese and eggs with trace carbs.

If you eat out, order a grilled steak or fish, and tell them very clearly that you want all sauces and dressings on the side (hint that you have allergies). You should have no problems. Girls order like this all the time, they are used to it.

[QUOTE=Eileen;161391781]Just ignore the trainer and whatever they are using to calculate your bodyfat. If you didn't know your alleged bodyfat, would you be setting your calories that low? I very much doubt it. If you are 166cm tall and have a 67cm waist, you are not fat. Those are great proportions.

I suspect your bathroom problems are lack of food. Eat more food, including more fat. On keto, you don't poop as much as on carbs, but when you do, it should feel normal, and not be a problem. A very high fat diet does seem to provide a little lubrication.

When you go into ketosis, you lose water weight. When you carb-up you go out of ketosis and you regain the water weight (but look better, your muscles look full and swollen). When you go back to keto, you drop the water weight again. For women, this is usually around 2-4lb, for some of the big guys here, it can be over 10lb per carb-up.[/QUOTE]

Yea..people DON't see me as a fat person. My problem(objective) is just to get rid of the fats that are stored at my love handle & arms...which are the hardest parts to lose.
So..meaning i can increase my calorie intake and lose fat when Im on Keto??=) Thanx again..

To be specific...
Wanna lose LOWER ABS FATs...

[QUOTE=vanes_wf;161481201]To be specific...
Wanna lose LOWER ABS FATs...[/QUOTE]

so do we all

[QUOTE=MarkVI;161537001]so do we all[/QUOTE]

Well..that's the reason I have to be at 15% BF or below!??

Just do the diet. Eat a little below maintenance, but not much, and do your workouts. You WILL lose the fat eventually, but it always seems to move slowest from the places that you hate most. If all else fails, there's always magic knickers.....

[QUOTE=Eileen;161768541]Just do the diet. Eat a little below maintenance, but not much, and do your workouts. You WILL lose the fat eventually, but it always seems to move slowest from the places that you hate most. If all else fails, there's always magic knickers.....[/QUOTE]

In regards to your no grains statement. TKD. Would 1/4 a cup of rice still be ok?

[QUOTE=_tehOak;161771051]In regards to your no grains statement. TKD. Would 1/4 a cup of rice still be ok?[/QUOTE]

No, totally pointless. You don't need rice. You'll get plenty of energy from the protein and fat foods you are eating, and from the fat you've already stored. You can mainline rice on your carb-up, just wait till then.

Hi everyone, I'm just starting Keto for cutting and this is my 2nd week so far. I think I lost 2-3lbs (started at 163, but that's due to taking a week off from training and dieting cause dad was in surgery, so normal weight is normally 160-161, I am 158-157.6 now),
I read most of the stickies and do a lot of searches to gather all the information I need for the diet.
I'm just wondering and still a little paranoid and would like to confirm with everyone here, Can I really eat 4-6 slices of bacon each day with 2-3 whole eggs or a sausage patty for breakfast as long as they fit into my macros and don't have dextrose or the carbs? I'm just scared of the sodium content. And also instead of 5-6 meals, can I do 4-5meals?
Thanks everyone for reading and taking your time to respond.

non-ketoers eat ice cream and drink sweet cold drinks during summer.

what should ketoers do?

[QUOTE=sanan;162543071]non-ketoers eat ice cream and drink sweet cold drinks during summer.

what should ketoers do?[/QUOTE]

Make your own sugar-free versions. Recipes on the keto recipe section. Cold water is always good. Most BB-ers do not eat much ice-cream. You have to decide your priorities.

[QUOTE=RagingDemonJ;162493971]
I'm just wondering and still a little paranoid and would like to confirm with everyone here, Can I really eat 4-6 slices of bacon each day with 2-3 whole eggs or a sausage patty for breakfast as long as they fit into my macros and don't have dextrose or the carbs? I'm just scared of the sodium content. And also instead of 5-6 meals, can I do 4-5meals?
Thanks everyone for reading and taking your time to respond.[/QUOTE]

Yes, you really can eat bacon and eggs for breakfast every day, as long as it's carb-free and fits your macros. You can also reduce the number of meals as long as you hit your cals and macros. One of the benefits of keto is less hunger, so make sure you remember to eat.

Don't worry too much about the sodium. Keto is actually a very low sodium diet. Most people get the majority of their salt from bread, breakfast cereals and ready meals. You won't be eating any of those on keto, so some salty meal is not a problem.

In any case, the sodium thing is very overstated. Salt guidelines are based on a possibly hypertensive couch potato. If you are a healthy fit athlete who can scrape salt crystals off your skin at the end of a workout, you can eat a lot more then the recommended 6g a day. In fact, you should, as keto tends to lower blood pressure (usually a benefit) and if you don't eat a little extra salt to compensate, you could find yourself suffering nasty cramps and dizzyness.

Thanks a lot for the response Eileen, I really appreciate it. One more question and I should be good to go. How important is the post workout shake? I have a tub of ON whey protein but taking the post workout shake would put me over the lbm protein requirement of Keto. So I haven't taken the post workout shake since I started keto because of that. Thanks again.

I would keep the whey shake PWO and drop the protein somewhere else. One scoop should be fine.

i am still busy translating my log from dutch to english
so some names may not be correct

maybe my log can be some help for some people
as je notice i weigh every gram i eat and keep track of every calorie i eat
(you can never be 100% exact)

there are still things to fill in (alot of things)
like week 4 and beginning of week 5.. also my training schedule still has to be fill in

as soon as i am done translating my log i will post the final version
but for those who are abit confuse about daily intake

take a look at the first sheet of my log

and for some keto guru's (aka eileen) tell me what u think of it

[url]http://50825.glrdmd.eu/Ketolog.xls[/url]

btw
eileen should i make a open office version for you since your not using windows?

Well..I was told that I shd eat 1500kcal. But these 3 days I have been craving peanuts..so I supposed i had eaten 2000cal~ averagely.(I burned a 500kcal min-weight & cardio) I was thinking if I can bring down my calorie to 1000cal for next 4 days. And burn a minimum of 500kcal daily(1~2days of 700 maybe!?) So this will give me a 5500kcal deficit for this week..Besides that, I was wondering if this can be done as raising ur kcal for few days to shock your body?(bring back down after that)DO YOU THINK THIS WORKS??
Thank you 4ur time...

how much veggies can I eat per day while on keto?

[QUOTE=vanes_wf;162911901]Well..I was told that I shd eat 1500kcal. But these 3 days I have been craving peanuts..so I supposed i had eaten 2000cal~ averagely.(I burned a 500kcal min-weight & cardio) I was thinking if I can bring down my calorie to 1000cal for next 4 days. And burn a minimum of 500kcal daily(1~2days of 700 maybe!?) So this will give me a 5500kcal deficit for this week..Besides that, I was wondering if this can be done as raising ur kcal for few days to shock your body?(bring back down after that)DO YOU THINK THIS WORKS??
Thank you 4ur time...[/QUOTE]

Unless you are gaining weight while doing this, I wouldn't. Sometimes eating a lot of high fat foods like nuts can speed up weight loss. I dropped two pounds over Christmas by eating a kilo of pistaschio nuts.

You can keep your body guessing by varying calorie levels, so a day of 8 cals per pound could be followed by one of 15 cals per pound.

I would always set your calories at the highest level which allows you to lose weight.

[QUOTE=sanan;162968981]how much veggies can I eat per day while on keto?[/QUOTE]

Pretty much unlimited leafy green veg. Stuff like broccoli, spinach, kale, cauliflower, lettuce, fennel, celery, cabbage etc works out at 1-2g of net carbs per portion, so you can eat a big pile at each meal and not worry.

The only caveat I'd put in here is not to eat huge amounts of veg on their own, only with protein or fat. Munching celery stalks between meals is fine, but don't puree a whole cauliflower and eat that on its own, add some cheese to it.

[QUOTE=Eileen;163007791]Unless you are gaining weight while doing this, I wouldn't. Sometimes eating a lot of high fat foods like nuts can speed up weight loss. I dropped two pounds over Christmas by eating a kilo of pistaschio nuts.

You can keep your body guessing by varying calorie levels, so a day of 8 cals per pound could be followed by one of 15 cals per pound.

I would always set your calories at the highest level which allows you to lose weight.[/QUOTE]

Oow..does that mean I can try doing this to break my plateau??=D
Regarding the amount of vege..608g of broccoli(3stalks) has 40g carb(15g Fiber). Which means the Net carb still has 25g..so is that find?? Or broccoli,celery,vege which are NEGETIVE food(in this case VEGE only) are find to be eaten FREELY??

[QUOTE=Eileen;163009311]Pretty much unlimited leafy green veg. Stuff like broccoli, spinach, kale, cauliflower, lettuce, fennel, celery, cabbage etc works out at 1-2g of net carbs per portion, so you can eat a big pile at each meal and not worry.

The only caveat I'd put in here is not to eat huge amounts of veg on their own, only with protein or fat. Munching celery stalks between meals is fine, but don't puree a whole cauliflower and eat that on its own, add some cheese to it.[/QUOTE]

thanks

what about other veggies like tomato, cucumber and green beans?

unlimited too?

and what do you mean by serving? a cup?

[QUOTE=sanan;163288551]thanks

what about other veggies like tomato, cucumber and green beans?

unlimited too?

and what do you mean by serving? a cup?[/QUOTE]

Not unlimited tomatoe, but the other 2 are ok to do unlimited.

A serving is anywhere from 1 cup - 1/2 cup depending on what the nutrition label says

[QUOTE=vanes_wf;163139381]Oow..does that mean I can try doing this to break my plateau??=D
Regarding the amount of vege..608g of broccoli(3stalks) has 40g carb(15g Fiber). Which means the Net carb still has 25g..so is that find?? Or broccoli,celery,vege which are NEGETIVE food(in this case VEGE only) are find to be eaten FREELY??[/QUOTE]

There are no negative foods. It's a lovely concept, but not true. However, some are so low that it's hard to overdo it.

Interesting thing about broccoli, the stalks are much higher carb than the florettes. So eat the tops, and give the stalks to your rabbit.

This is my 2nd week on keto..I'm FINE this low carb/high fat,i don't have problem lifting weights and doing HI cardio.
BUT I'm not losing fat/weight..and I find my muscles are so flatten and soft.
My sis says it could be my Fat is "melting" off..SOoo...anyone knows what is the reason?? Is that true that my fat is starting to melt off??

You don't hold water on keto, so you'll look smaller and flatter than normal. Once you carb-up, your muscles will fill with water and glycogen and look amazing.

Don't go by the scales, go by naked photos and the tape measure.