Step By Step Keto Diet Plan!

very succinct, and one more question, I read on this forum that taking a whey shake non-PWO can cause an insulin spike which can knock u out of ketosis. I'm a vegetarian and I need shakes for protein requirements, so like shud i not take them?

[QUOTE=MrWannaGetBuff;719769951]very succinct, and one more question, I read on this forum that taking a whey shake non-PWO can cause an insulin spike which can knock u out of ketosis. I'm a vegetarian and I need shakes for protein requirements, so like shud i not take them?[/QUOTE]
take them.

And being a vegetarian is very very hard for keto

What else are you taking as a protein source? greek yogurt maybe?

Usually a veggie diet consists of lots and lots of beans for your protein iron etc.
I suggest you take a good multi 2 times a day.

yea it totally is hard but ive had some success before, just never had enough protein because I didn't use shakes earlier. My main protein sources are shakes, "fake" meat, tofu, cheese, and pb

[QUOTE=MrWannaGetBuff;719777021]yea it totally is hard but ive had some success before, just never had enough protein because I didn't use shakes earlier. My main protein sources are shakes, "fake" meat, tofu, cheese, and pb[/QUOTE]

Have you tried like greek yogurt?
Even though it says like 12 carbs per container in yogurt you divide it by 3
So say it says it has 12 carbs per serving its really only 4 etc etc

really? awesome, Ill give it a look when I head to the store tomorrow. thanks a lot, and if you got any more vegetarian keto food, please let me know, I could totally use some variation

also the main article mentioned that after workouts not to eat fat....that means that you have to eat all of the fat calories prior to the excercise?...

No, it means no fat in your Post workout shake. That's the one meal in the day without fat. All your other meals, before and after workouts, should contain fat.

Wait for about 60-90 minutes after your PWO shake before you eat a normal keto meal.

Hello,
Would it be contrary to the Keto diet principles to take a serving (6 gr carb) or two before workout? TKD area?

Thank you! Eileen
I just start my ckd on monday....I will post my progress

If it fits your per-meal macros, you can do it.

Otherwise, you're moving into more tkd territory, which I am un familiar with.

hey just wondering whats the range of carbs you need to get into ketosis

or let me rephrase that, what should you avoid if you want to stay in ketosis?

each person is different, so there's no definitive answer.

obviously, stay away from carbs. although, be sure to eat your green, leafy vegetables.

once you're fat adapted, make sure your fat intake is adequate and you wont have to worry about the whole protein and glycogenesis thing that many worry about.

if it fits your macros, you can do it.

hey lets say ive gotten past the water weight stage and stuff but I workout hard and run a lot and play a lot of sports and end up losing close to a pound a day. Is that from muscle, because I thought keto was muscle sparing, or is it fat?

[QUOTE=MrWannaGetBuff;727171393]hey lets say ive gotten past the water weight stage and stuff but I workout hard and run a lot and play a lot of sports and end up losing close to a pound a day. Is that from muscle, because I thought keto was muscle sparing, or is it fat?[/QUOTE]

Keto is catabolic last time i checked, hence not muscle sparing, although there are things you can do and supps you can take to stop the muscle loss. Your probs still losing water. Im a week in and still losing weight and im pretty sure my creatine stored water from before starting is gone from the HIT training and cardio ive been doing. The question is how long have been at keto? That will better help others help you on here i think.

Why do you think keto is catabolic?

There's an easy way to see what you're losing, and that's your tape measure. If you are losing inches off your waist, while your thighs and arms are staying the say, then you are losing fat, not muscle.

So far keto has been going great but I afraid I'll have to come off it soon because I will be going to college and I can't make keto food there like I do at home so I'll have to finish the last couple of pounds on a regular diet. How would I make that transition without gaining fat? I understand I'll gain water weight but yea its not a problem. Would I gradually add carbs everyday until I reach the macros or would I just jump right to them?

Gradually adding carbs is the traditional way to come off a low carb diet, but if you know your calories and stick to them, you can jump into any other diet and all you'll gain is water weight. Just be aware that you'll be more hungry once you come off keto.

Mind you, there are several people here doing keto at college, it's not impossible.

in with keto while at school.

if you maintain your caloric deficit, you can switch to any diet and not gain fat.

lol @ keto = catabolic comment.

Yesterday was Day 1 of keto. Just giving it a try again, last time I did it I was 24% bodyfat and had just started working out, but I lost a good 20-25lbs in 3 weeks with it. This time around its almost 2 years later and i'm seeing if keto will help get me to 7-8% from my current 10-11%.

Day 1 macros:

Fat.....................114.9g...48.4%
Carbohydrates ..30.1g.....5.6%
Protein...............245.7g...46%

Went through a pound of bacon in about 2-3 hours last night though, might have to get more bacon! :D

here is a good website which calculate how much you need carbs, protein and fat based on keto diet. just enter the daily cals.

[url]http://www.freedieting.com/tools/nutrient_calculator.htm[/url]

i have a question, on carb refill days should i still count my calories or should i just have a feast?

[QUOTE=nanninanni;734745503]i have a question, on carb refill days should i still count my calories or should i just have a feast?[/QUOTE]

Count. It's scary easy to put away thousands of calories when you start eating carbs. If you don't count (and stick to very clean boring carbs) you can easily go overboard.

Hi ,I am a newbie and want to loose fat by following CKD,my problem is that I am a Vegeterian. Also ,I have this same fear of eating too much Fat and not getting enuf protein .I can use whey ,protein powders for this but then it will leave me hungry. Can you advice something. I need to loose around 15-20 pounds in 3 months . Thanks

Well, there's eggs, and cottage cheese, and ordinary cheese, and nuts, and tofu, and edamame, as well as various types of whey, casein etc. It's quite possible, just not as much fun. Google "Steve Holt, vegetarian bodybuilder". He frequently does keto.

A LITTLE confused. A few of the posts here say to eat carbs and no fat after a workout as fat will slow down the recovery process. I thought that's what the carb up was for during the weekend? Is this only RIGHT after a workout ? What if I work out every day? (I do, w/weekends off)

[QUOTE=drivium;735839903]A LITTLE confused. A few of the posts here say to eat carbs and no fat after a workout as fat will slow down the recovery process. I thought that's what the carb up was for during the weekend? Is this only RIGHT after a workout ? What if I work out every day? (I do, w/weekends off)[/QUOTE]
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Post workout, you have a small whey shake (typically 30g whey and 10-15g dextrose) which is only to repair the muscles you've been working. It does not replenish muscle glycogen. That is your only fat-free meal of the day, all your other meals are keto.

Then at the weekend, you do one carb-up day, where you eat high carb, low fat.

Thank you! I spent the majority of my day reading this thread after my post. I think I stumbled onto this answer around page 250!

2 things: I read out on the web that I am slightly concerned with is the mixture of caffeine with this diet. I take 2 caffeine pills every morning to keep my energy levels high all day. I read that caffeine causes a spike in insulin and would knock a person out of ketosis and could also promote weight GAIN. I'm confused because I've also read that the ECA stack is complimentary to this diet. I got into caffeine pills a few years ago when I tried an ECA stack (works amazing) and I just kinda stuck with the caffeine portion to this day. I just like the energy and motivation it gives me. I'm concerned because I know when I've been without caffeine for a few days I start feeling AWFUL! But, for the sake of ripped abs, I would find a way to endure! Please say it isn't so...I hoped I could cheat my way through the low energy level stages of this diet with caffeine. This MIGHT explain why I haven't heard this mentioned as a way to beat the low energy levels when starting this diet..caffeine pills seemed like the obvious solution...maybe not
I'm also taking Cellucor D4 Thermal Shock which has 150mg of caffeine (take twice a day). Discontinue?



Also, carb up with 15g dextrose after workouts...does this mean I dont need the weekend carb up or is this in addition to?

thx Eileen (as with other posts, forgive me if this has been covered) :)

Maybe I will just try dialing the caffeine back.

Ok, it appears that I am IN ketosis. Which seems a little odd because i've only been at this for 2 days and from what I've been reading, people are struggling to get into this at even a week for the first time. I purchased the strips, peed on it and it matched up with 15 (small). The information that came with this ketone strip kit said that if you are in moderate to large range to call your doctor. And that the large range can result in a coma. That started me thinking - is there an optimal ketone range for this diet (fat burning)? Should I be concerned if and when I am in the deep dark purple large range? thx!