Step By Step Keto Diet Plan!

[QUOTE=Eileen;13109539]But heavy cream is even less, 2g of carbs per 100ml of cream. And it's a great source of fats too.

Milk and yogurt are out, but most cheeses, butter and cream are all fine.[/QUOTE]

You have officially made my day!

If you want to track my progress as I think the keto way is now my way...

[url]http://blog.bodybuilding.com/jay1514929/2006/12/13/121306-update/[/url]

Man I am lovin this.
Breakfast:
3 eggs
3 slices cheese
3 slices bacon

(243 pounds this morning from 265 on 10/06/06)

[QUOTE=jay1514929;13120499]

(243 pounds this morning from 265 on 10/06/06)[/QUOTE]

Hells ya brotha!

Well did!!!!! Welcome to the family! :)

[QUOTE=jaim91;13126524]Hells ya brotha!

Well did!!!!! Welcome to the family! :)[/QUOTE]



241 this morning... That's 24 pounds... This thing is working. Now I just have to prevent becoming an animal carb eating machine on the weekends. This weekend is my first real carb up...

I am having great results though. I still look like crap in the mirror but there is a noticable difference and I know the plan is working so I can stay the course. I really really want to place high in either of the shows I enter this year.

Great work.

I find it really helpful to carb up on a day when I'm at home and can control all the food. Meeting friends or going out to restaurants on carb-up is recipe for an all-you-can-eat binge.

sorry to bother you again, but i need a little help with my macros..i think i do something wrong but i don't know where..

i`m 1,62 cm tall and 61 kg .. i started a keto diet, but i`m not sure if i settled the macro as i should: 100 gr protein, 140 gr fat and ~15 gr carbs ==> 1700 calories

is it ok? or should it be less?

[QUOTE=allina;13157394]sorry to bother you again, but i need a little help with my macros..i think i do something wrong but i don't know where..

i`m 1,62 cm tall and 61 kg .. i started a keto diet, but i`m not sure if i settled the macro as i should: 100 gr protein, 140 gr fat and ~15 gr carbs ==> 1700 calories

is it ok? or should it be less?[/QUOTE]

break that down into %'s. if you're not arounf 6-0-65/30-35/5...switch it up :)

got it .. and if i want to cut i just take out 500 calories from this maintenance level? i re-built the macros and it comes 100 prot + 110 fat and 18 carbs (30%prot, 65% fat and 5%carbs) = 1500 cals .. now my question is: from these 1500 i cut 500 cals or i eat 1500 cals every day ?

Keto's pretty conducive to weight loss...so start out with 1500 (even that is kind of low) and see how far it gets you after about 10 days or so (before your carb up)

"On the other hand, during fat metabolism, protein cannot be converted into free-fatty acids for energy. Although there is no scientific research done on this, there have been reports from followers that there truly is a "protein-sparing" effect. It makes sense doesn’t it? Where else would the body look for fat energy when all dietary fat is burned? Bodyfat."

Do you understand how the body produces energy?

The body will burn muscle for energy, even if it has adequate fat stores, if it goes into starvation mode...

Not trying to be a hater, but it seems to me that a lot of what you have written is misleading.

I looked through the thread--or at least browsed it pretty thoroughly--and i don't recall any answers to this, though i might have missed it....

anyway, i have found that i am not nearly as hungry as usual on this diet and never seem to be able to eat the 6 smaller meals to keep my metabolism running high, i am just not hungry. Will this make my metabolism slow down and hold on to the fat harder (put myself in "starvation mode") even if i don't have the hunger?

Also, how bad would unsweetened grapefruit juice (or grapefruits) be on this? From what i know there is very little sugar in grapefruit plus they are supposed to have some kind of fat bruning property.

Thanks

[QUOTE=Taylorpunk420;13229540]I looked through the thread--or at least browsed it pretty thoroughly--and i don't recall any answers to this, though i might have missed it....

anyway, i have found that i am not nearly as hungry as usual on this diet and never seem to be able to eat the 6 smaller meals to keep my metabolism running high, i am just not hungry. Will this make my metabolism slow down and hold on to the fat harder (put myself in "starvation mode") even if i don't have the hunger?

Also, how bad would unsweetened grapefruit juice (or grapefruits) be on this? From what i know there is very little sugar in grapefruit plus they are supposed to have some kind of fat bruning property.

Thanks[/QUOTE]

1 Whole California Grapefruit has 26 grams of carbs...

Basically it is:
91% 3% 6%
Carbs Fats Protein


[url]http://www.nutritiondata.com/facts-C00001-01c20Uj.html[/url]

Others may disagree but I would stay away from fructose.

My body type is strict endomorph. When I did a low-fat "body-for-life" diet, I lost some fat but I also lost strength and size. I once tried a variation of a CKD in which I would carb up 2 whole days (saturday and sunday) and be on low carbs mon-fri. Is it okay to have a cheat meals (whatever you want) every two weeks for only one day? Because carbing up 2 whole days every week I only got into trace ketosis 1 day before I would carb up. I think I actually gained more weight doing this. What do you think? Thanks.

Calvin

Two days carbing up is a lot if you don't have a really high muslce mass. Most of us do better on one or one and a half days. How strict where you about keeping your carb-ups clean?

It depends on how cheaty your meal is. If it's not too bad, include it as part of your carb-up. If it's a real problem, then keep it in your carb-up, but make your carb-up shorter and lower cal overall.

Trace ketosis is all you need. You don't want purple, pink is fine.

I am going to start a keto diet, I am confused about cardio ? I do LOTS of cardio, running distance, HIIT, spinning, I acually really enjoy it, can I continue with the cardio ? or do I have to stop ? I have been on the fence about doing the keto diet. I do muay thai boxing, and I am in my 40's so, having really good cardio, keeps the young guys from killing me when we spar :D, I would br grateful for any input.

[QUOTE=Glen Quagmire;13247189]I am going to start a keto diet, I am confused about cardio ? I do LOTS of cardio, running distance, HIIT, spinning, I acually really enjoy it, can I continue with the cardio ? or do I have to stop ? I have been on the fence about doing the keto diet. I do muay thai boxing, and I am in my 40's so, having really good cardio, keeps the young guys from killing me when we spar :D, I would br grateful for any input.[/QUOTE]

I don't see the cardio being a problem at all. I cardio just about everyday. I would say more cardio would probably put you further and faster into ketosis since you are using your energy stores more. Just monitor your levels with keto stix.

This afternoon for instance I plan to run for an hour and train back, triceps, shoulders, traps, rhomboids, biceps and abs. This will be a 3 hour workout and I have done it in the past with (as far as I know) no side effects. Then again, tomorrow is my carb up day one.

gigadee gigadee. Family guy kicks ass.

diet keto is this ok or what do people think not sure

2 eggs 1 walnuts

steak and lettuce olive oil

fish salmon olive oil

chicken cheese

[QUOTE=Glen Quagmire;13247189]I am going to start a keto diet, I am confused about cardio ? I do LOTS of cardio, running distance, HIIT, spinning, I acually really enjoy it, can I continue with the cardio ? or do I have to stop ? I have been on the fence about doing the keto diet. I do muay thai boxing, and I am in my 40's so, having really good cardio, keeps the young guys from killing me when we spar :D, I would br grateful for any input.[/QUOTE]

Cardio is fine on keto, but you'll probably find it harder than on a carb diet. You can either do less, or eat some carbs before your workout.

One thing, don't sacrifice weights for cardio. If you have a choice, lift.

thanks for your quick reply eileen. What do you think about if I'm really strict about low carbs (<20/day it's not bad at all for me) for 2 weeks, then 1 cheat day (not watching cals or fats etc), 2 weeks strick low carb and finally 1 cheat day as stated? Thats only 2 cheat days a month? Don't you think that would work? I only need 1 day and I'm over it and ready to get back into things.

why is it I can't stick to this diet? This is past will power now, i get cravings bad ones. Should i take an appetite supressant? Am I screwed for life? I've tried increasing my fats but on the 3rd day it always gets me. :-( Help!

[QUOTE=JasmineJewel;13248905]diet keto is this ok or what do people think not sure

2 eggs 1 walnuts

steak and lettuce olive oil

fish salmon olive oil

chicken cheese[/QUOTE]

portion sizes??? i'd mix more greens in there... vegetables u know... sounds like you need to eat more though... when you say lettuce i'll just assume u mean cheap iceberg for kicks... its nutritionally worthless compared to the other varieties better grab about 2-5x as much of it for a serving of romaine or spinach.

[QUOTE=bodybuildingazn;13314136]thanks for your quick reply eileen. What do you think about if I'm really strict about low carbs (<20/day it's not bad at all for me) for 2 weeks, then 1 cheat day (not watching cals or fats etc), 2 weeks strick low carb and finally 1 cheat day as stated? Thats only 2 cheat days a month? Don't you think that would work? I only need 1 day and I'm over it and ready to get back into things.[/QUOTE]

One of the beauties of this diet is that you can adapt it easily to all sorts of circumstances. If you think you can do two cheat days a month without going on a major binge, and then get back to business, go for it. Your results will be a bit slower than if you kept your carb-up very clean, but if it makes it easier to stick to the rest of the time, it could be worth it.

[QUOTE=Ace_reject;13314743]why is it I can't stick to this diet? This is past will power now, i get cravings bad ones. Should i take an appetite supressant? Am I screwed for life? I've tried increasing my fats but on the 3rd day it always gets me. :-( Help![/QUOTE]

Sounds to me as if you never really get into ketosis. When you start keto the first time, the third day is often the worst. It's the day your body has run out of glucose and hasn't yet started using ketones for energy, so you feel like a dying fish. If you can tough it out for that day, then you go into ketosis and everything gets much easier.

From the sound of it, you keep stopping on the third day, so you have all the hardship and none of the benefits.

If this is what is happening, then I suggest you plan for it. Lay in lots of high fat goodies to make the transition easier. Stock up with cream cheese, rib steak, even whipped cream. Eat lots and lots as long as you are getting cravings. Once you are well into ketosis, you won't be hungry, so you can have a low cal day to make up for it if you want.

Once you're in ketosis and your body has adjusted to the idea of using ketones for energy, you'll find it much easier next time round.

thnx, I was trying to keep my fats within the range i calculated 171.. If i stick to it friday should be my day 3 so I think i'll go shopping tomorrow to buy some cream cheese and cream. I can't find any whipped cream without all the added stuff (dextrose and the other stuff). Thanks

When you start keto, just concentrate on getting into ketosis and worry about calories and grams of fat when you are sure about what you are doing. The first few days are such a shock to your system that you won't put on fat anyway. Once you are in ketosis, your body will burn fat like crazy.

Buy heavy cream and whip it yourself. I sometimes add some tabasco to cream and use it as an easy salad dressing.

[QUOTE=Eileen;13323066]When you start keto, just concentrate on getting into ketosis and worry about calories and grams of fat when you are sure about what you are doing. The first few days are such a shock to your system that you won't put on fat anyway. Once you are in ketosis, your body will burn fat like crazy.

Buy heavy cream and whip it yourself. I sometimes add some tabasco to cream and use it as an easy salad dressing.[/QUOTE]

I was in ketosis for a good ten days or so a while back, and it only took me three days or so to get into it. Then I took a carbup day and a half (way too long I learned) and another ten days and I never registered on the ketostix or smelled ketobreath or felt the dehydration that I'd felt before, even though I was basically eating the same diet. I took 2 days off for Christmas and Christmas Eve, sort of discouraged about not being in ketosis STILL, and now I'm ending Day Three of starting up again (with a MUCH better diet and exercise schedule) and I'm still not in it. Any explanations? The carb-ups' fault?

[QUOTE=xtrell;13349183]I was in ketosis for a good ten days or so a while back, and it only took me three days or so to get into it. Then I took a carbup day and a half (way too long I learned) and another ten days and I never registered on the ketostix or smelled ketobreath or felt the dehydration that I'd felt before, even though I was basically eating the same diet. I took 2 days off for Christmas and Christmas Eve, sort of discouraged about not being in ketosis STILL, and now I'm ending Day Three of starting up again (with a MUCH better diet and exercise schedule) and I'm still not in it. Any explanations? The carb-ups' fault?[/QUOTE]

This could be it. I was reading the Ultimate Diet 2.0 (by Lyle McDonald - the "inventor" of the keto diet) and he said that it's harder for leander individuals (people with a lower bf%) to get into ketosis.

So what he's saying that that the more progress you make, the harder it's going to be to progress...Does that make sense?

It makes sense in the way you put it, but I'm at a good 13-14% or so, and I got in it within 2 or 4 days last time way easy (at probably the same bf %, maybe 15).

But now I just weighed myself today (Friday) and I'm 4 pounds less than on Tuesday. I'm guessing the ketostix just don't want to read and this is the beginning water weight I'm losing. Because there's no way I can't be in it by now, I know it =p

hey guys lately ive been reading the forums concerning the CKD and ive become extremely interested- im a 6'6" male (just turned 19) and have always been into bettering my health- ive lost a lot of weight so far going from a quite "large" child to a skinny teen- i never had much muscle and when I entered college this year i became great friends with several kids who were obsessed with lifting which in turn got me interested in lifting- the CKD interests me because i, much like many other people, seem to have failed to loose the fat on my stomach yet can't seem to find any anywhere else- and in order to get that much wanted "6 pack" i need to loose that weight while still maintaining the muscle i have accumulated over the past 5 months- i have found some trouble in how exactly to start this diet with the 65% fat 30% protein and 5% fat- my stats are 6'6" 190 lbs and according to the online bmi calculator (which cant possible be correct since it doesnt take into account muscle) i have a 22.4 % body fat. i understand that in order for a person to loose 2 pounds a week, calorie wise, you can not consume more that 12 calories per pound of fat so that would make my total caloric intake per day 2280- therefore basing my diet off of this i would be consuming 1482 calories from fat 684 from protein and 114 from carbs correct? any help would be great b/c like i said i am really new to this but as long as i understand what i am doing i have enough will power to achieve my goal which is a great body- thanks for the help guys!!!

Just proof that you can be strong and have energy while on keto... Here I am leg pressing 1500 pounds. just fyi

[url]http://www.youtube.com/watch?v=N4cB-uJUSTk[/url]

[QUOTE=ishfu17;13363180]hey guys lately ive been reading the forums concerning the CKD and ive become extremely interested- im a 6'6" male (just turned 19) and have always been into bettering my health- ive lost a lot of weight so far going from a quite "large" child to a skinny teen- i never had much muscle and when I entered college this year i became great friends with several kids who were obsessed with lifting which in turn got me interested in lifting- the CKD interests me because i, much like many other people, seem to have failed to loose the fat on my stomach yet can't seem to find any anywhere else- and in order to get that much wanted "6 pack" i need to loose that weight while still maintaining the muscle i have accumulated over the past 5 months- i have found some trouble in how exactly to start this diet with the 65% fat 30% protein and 5% fat- my stats are 6'6" 190 lbs and according to the online bmi calculator (which cant possible be correct since it doesnt take into account muscle) i have a 22.4 % body fat. i understand that in order for a person to loose 2 pounds a week, calorie wise, you can not consume more that 12 calories per pound of fat so that would make my total caloric intake per day 2280- therefore basing my diet off of this i would be consuming 1482 calories from fat 684 from protein and 114 from carbs correct? any help would be great b/c like i said i am really new to this but as long as i understand what i am doing i have enough will power to achieve my goal which is a great body- thanks for the help guys!!![/QUOTE]

6'6 and 190?!?! That's kinda thin, no? Enter a sample diet into fitday and see what your macros come out to. Good luck...and welcome!

Anyone know about this spray substance? Can it be used in a keto diet? They claim no calories, no carbs, and no fat but???

From their site:
How many grams of fat and calories are in larger portions of the ICBINB spray?
One teaspoon = 25 sprays, 20 calories and 2 grams of fat


Anyone know about carbs? Looks like mostly potassium.

What are the ingredients? Chances are, they are not good.

Why would you want to bother? On a keto diet, you can cook with real butter or olive oil or coconut oil.

[QUOTE=Eileen;13793071]What are the ingredients? Chances are, they are not good.

Why would you want to bother? On a keto diet, you can cook with real butter or olive oil or coconut oil.[/QUOTE]

It is more a curiousity than anything else. I have it at home. Last night I had some cravings so I microwaved a can of tuna with a 1/2 cup of brocolli and three slices of kraft cheese. I topped it off with this spray which claims to have no carbs. Tastes pretty good actually.

I am trying to look online to find it and I will post.

Here we go:

[url]http://www.tasteyoulove.com/product_detail.asp?pid=5[/url]

Serving Size: 1.25 Sprays(0.25g) For Cooking Spray.),
5 Sprays(1g) For Topping Spray.
Servings Per Container: 904 For Cooking Spray,
226 For Topping Spray.
Calories: 0 Calories From Fat: 0


Amount Per
Serving % Daily
Value*
Total Fat: 0g 0%
Saturated Fat : 0g 0%
Cholesterol : 0mg 0%
Sodium : 0mg** 0%
Total Carbohydrate: 0g 0%
Protein : 0g
Trans Fat : 0g
Polyunsaturated Fat : 0g
Monounsaturated Fat : 0g
Vitamin A: 0g

Not a significant source of dietary fiber, sugars, vitamin A, vitamin C, calcium and iron.
*Percent Daily Values are based on an 2,000 calorie diet.
**When used as a topping, the amount of sodium per serving is 15mg / 1% of DV.

Hmm, no actual ingredients? Very strange. I thought by law you had to list all ingredients?

that's all I could find online. I am pretty sure the back of the bottle has an ingredient listing as I remember the flavoring being potassium based. I will look when I get home.

[QUOTE=Eileen;13809621]Hmm, no actual ingredients? Very strange. I thought by law you had to list all ingredients?[/QUOTE]

Unfortunately, the laws in the US are a little messed Eileen.

There's also a law that if each serving has less than 3 cals, it can be calorie free. So a lot of salad dressing and condiments are listed as "calorie free", but then you see that a bottle has 378 servings :) (just so more people will buy it because they think it's a free food)

Sorry, I forgot to bring in the bottle again... I did look it over though and it appears to comprise of sorbitol and vegetable oils. Someday I will remember to write down the ingredients.

Here, most of the nutrition panels give details per 100g. I was looking at some American bagels recently and thinking "Only 150 cals a portion?, that's great." Then I read the small print and realised that the packet of three bagels was supposed to be six portions! Who eats half a bagel?

[QUOTE=Eileen;13990301]Here, most of the nutrition panels give details per 100g. I was looking at some American bagels recently and thinking "Only 150 cals a portion?, that's great." Then I read the small print and realised that the packet of three bagels was supposed to be six portions! Who eats half a bagel?[/QUOTE]

This is something that has always pissed me off about marketing in this country. Everything is sold on an angle... Low fat products with increased sugars, light this, low carb that etc. Multiple servings per container for things that would otherwise appear as a 1 serving container. Clever but really sh!tty. Actually George Carlin once did a pretty good stand up act all about how things are marketed by lyers.

I went on a ketogenic diet in mid-September. I've lost 101 lbs so far. (I'm still huge -- and that loss speed is mostly due to my size and water I'm sure -- still, it's a lot and I certainly do *feel* better!) So I'm a big fan of the ketogenic concept and application.

I am just beginning to plan and implement some exercise now which is not real tough to start (it'll be tough on me, but not real impressive to all you macho dudes :-)). I wandered off my lowcarb forum to find a bodybuilding forum in part because the LC forums are often people who don't seem to have the same fierce don't-call-it-obsession bodybuilders do, and they think *I'm* obsessed. I've got nothing on any bodybuilder I ever knew for that! ;-) I would like to start focusing on the strength gains now that I've lost enough weight to move around decently, finally.

And, on the LC forums, a stunning number of people who've done LC for an extended length say they cannot eat anything over like 20-30 carbs now or they gain weight at the speed of light. Aside from a little water weight which is obvious with carb increase, this seems wrong to me, like some body over-adaptation. My body is a walking example of over-adaptation already (starvation effect under stress and minimal eating causing massive fat gain, over 15+ years... my ignorance, sigh!) and I don't want to make it worse. So I started thinking maybe the problem is that there isn't enough variance in their diets. I googled "carbohydrate variance" and found references to "carb cycling" and they were all bodybuilding refs, so I figured that was where to go.

I'm curious, for someone who is not currently doing serious bodybuilding but who is certainly doing a lot more exercise than they are normally doing -- as much as someone still at 380 lbs and 5'6 can reasonably do, frankly, but carrying around that much weight isn't easy either -- what do you think about the fat, protein and caloric intakes?

In general I have tried to eat at least 1200 calories (and often failed. I am not used to eating so damn much food, and protein is filling, and keto kills appetite, and on top of that in order to GET enough protein which I try to get to 120g/daily, I'm usually eating mostly meat which isn't very high in calories unless oil is with it) and not more than 2500.

I've not put any limits on my fat intake, but since most my food is meats and sometimes cheeses and oils, it's usually pretty high, like 80-120g a day. (I use a wide variety of oils. Almond, coconut, avocado, peanut, olive. I prefer almond or coconut in baking, the other three for pan-foods.) I don't get into the low-fat thing AT ALL so have shrugged doing anything more but 'be aware' of this number off.

My carbs I have kept under 20 non-fiber a day consistently, often quite a bit lower than that. (If I included fiber carbs in that count, as I bake lowcarb high-protein muffins and things like that using flax seed, protein powder, almond meal etc., it would come out more like 'less than 40 per day'. My rule has been max 20 net carbs and max 15 deductibles from any source (fiber or SA's).

Well this might sound stupid but I'm not sure I'm eating enough calories. Or protein for that matter. I mean maybe 1200-2500 is reasonable for any normal human but at my weight, what if the lower side is causing some starvation effect, which my body seems to have honed to a fine example? The last several weeks I haven't lost any weight, although I am not complaining, since I have enough positive signs of reducing-size to shrug that off.

But I notice that on some days I can lithely run up a few steps rather than struggle with a handrail. It's kind of amazing how much my body can vary in this regard. I don't know what it is for sure that makes me feel so much weaker/stronger some days muscle-wise, I'm just guessing it must be protein intake? I assumed that bodybuilders who really watch what their muscles can do regularly might have some better clues on this. I feel that if I were eating right I would not have the 'weaker' days; that there is some nutritional factor I am not grokking related to why I feel better when I do.

(Note: I am healthy in every way except weight, so I don't think I have any other interfering issues.)

So I read your CKD article which sounds interesting to me. The cyclical part of it is what actually got me to this forum in a search engine (found some article on something like that on the main bb site). I have a few questions --

1. If I am only exercising and not at a level to work out as 'hard' as bodybuilders do, would the point of doing this be moot? It looks like starting tomorrow morning I am mostly just walking and doing some arm exercises someone on the lose-fat board recommended earlier today.

2. Using CKD, do you notice any of the phenomenon of not being able to eat many carbs after a couple years doing it without serious weight gain? Or does the 'cyclical' nature of it seem to prevent that?

3. In an earlier post you referred to calories from protein, and then calories from fat. Not to be dense (ok, I am) but since most protein in real food form also has fat, how can you separate them? (Actually I'm not sure even how to calculate the quantity of calories from fat in a food or in my day, but I will google this.)

4. In a separate post (I think) you referred to avoiding mayonnaise. Gosh, that and occasional bacon/sausage are the only way I can even make my minimum calories per day while keeping my carbs low enough. I'm curious about why you would suggest avoiding mayo so strenuously, while still recognizing that fats/oils are necessary for the dietary intake. Can you expand on that some?

I greatly appreciate your informative posts in this forum. I have read many of the stickies and some spot-checks of interest but have yet to get through the fairly massive backlog. I am looking to start exercise tomorrow (my goal was to lose 100lbs and then begin), and so I was kind of hoping to get some input on exercise and on eating-for-exercise sooner than I'll have time to read the entire history here. ;-)

Best regards,
PJ

Ok here are the ingredients on the back of the bottle. What a joke

Serving size: 1.25 sprays for cooking 5 sprays for topping
Servings per container (remember 8oz container) 904 or 226 as topping

Water, Liquid soybean oil, salt, sweet cream butter milk, xantham gum, soy lecithin, polysorbate 60, Lactic Acid, (potassium sorbate, Calcium disodium EDTA) Used to protect quality, Natural and artificial flavors, vitamin a, (palmitate), Beta carotene (for color)


Tastes pretty good.

Hi Paulyne

Welcome to the board, and don't worry, we're not all "macho dudes"!

101lb lost is great. Well done. But 1200 cals a day is scary. You need to be eating a lot more than that or you will thrash your metabolism big time. Aim for the highest level of cals that will let you continue to lose weight.

As for those low carbers who gain weight when they increase carbs, they are probably forgetting that calories count too. Doesn't matter how low your carbs are, if you are eating over maintenance, you'll gain weight. Of course, for bodybuilders gaining weight can be a really good thing...

I seriously recommend that you start weight training. The last thing you want is to lose muscle along with fat. And the good news is that you'll probably find you are very good at it. Carrying around almost 500lb will have given you a great muscle base. Recent studies have found that lifting provides just as much of a cardio workout as actual aerobic activities and is much easier for people who are heavy.

Do not wait until you've lost more weight. Start lifting NOW. You need to convince your body that you absolutely need every scrap of muscle and a bit extra too.

Let's face it, your weight on the scales is far less important that how you look and feel, and your ability to get through your day with energy. Most body builders weigh in as overweight or obese, but still look great.

Keto is a high fat diet, so keep eating your oils, including full-fat mayo. 80-120g of fat a day is low by the standards on this board. Any idea what your lean body weight is (total weight in pounds minus fat)?

Depending on how you are exercising, you might find TKD, where you eat a small carb meal before and after exercising more useful than CKD, at least to start with. A post workout shake of around 30g whey and 15g dex is recommended for anyone who lifts and should help keep your muscles working well.

A lot of people here have been on some form of keto diet for years, and a lot of others have used keto to lose fat, then switched to a different diet. If your overall calories are similar, you shouldn't have problems, no matter what you do. But you can't decide "The diet is over" and start eating junk again, or you'll end up back where you started.

The ways we calculate calories and macros is to take something like an egg, 80 calories, 5.4g of fat which amounts to 48.6 calories which is 60.75% of calories from fat. 6.8g of protein * 4 is 27.2 calories which is 34% of cals from protein. Add a knob of butter and you've got a perfect keto food.

A website like [url]www.fitday.com[/url] can keep track of all your food and calculate your macros for you.

Good luck.

[QUOTE=Eileen;14246261]Hi Paulyne

Welcome to the board, and don't worry, we're not all "macho dudes"!

101lb lost is great. Well done. But 1200 cals a day is scary. You need to be eating a lot more than that or you will thrash your metabolism big time. Aim for the highest level of cals that will let you continue to lose weight.

As for those low carbers who gain weight when they increase carbs, they are probably forgetting that calories count too. Doesn't matter how low your carbs are, if you are eating over maintenance, you'll gain weight. Of course, for bodybuilders gaining weight can be a really good thing...

I seriously recommend that you start weight training. The last thing you want is to lose muscle along with fat. And the good news is that you'll probably find you are very good at it. Carrying around almost 500lb will have given you a great muscle base. Recent studies have found that lifting provides just as much of a cardio workout as actual aerobic activities and is much easier for people who are heavy.

Do not wait until you've lost more weight. Start lifting NOW. You need to convince your body that you absolutely need every scrap of muscle and a bit extra too.

Let's face it, your weight on the scales is far less important that how you look and feel, and your ability to get through your day with energy. Most body builders weigh in as overweight or obese, but still look great.

Keto is a high fat diet, so keep eating your oils, including full-fat mayo. 80-120g of fat a day is low by the standards on this board. Any idea what your lean body weight is (total weight in pounds minus fat)?

Depending on how you are exercising, you might find TKD, where you eat a small carb meal before and after exercising more useful than CKD, at least to start with. A post workout shake of around 30g whey and 15g dex is recommended for anyone who lifts and should help keep your muscles working well.

A lot of people here have been on some form of keto diet for years, and a lot of others have used keto to lose fat, then switched to a different diet. If your overall calories are similar, you shouldn't have problems, no matter what you do. But you can't decide "The diet is over" and start eating junk again, or you'll end up back where you started.

The ways we calculate calories and macros is to take something like an egg, 80 calories, 5.4g of fat which amounts to 48.6 calories which is 60.75% of calories from fat. 6.8g of protein * 4 is 27.2 calories which is 34% of cals from protein. Add a knob of butter and you've got a perfect keto food.

A website like [url]www.fitday.com[/url] can keep track of all your food and calculate your macros for you.

Good luck.[/QUOTE]

Eileen is awesome. Trust her advice and you'll go far! Reps :)

Well, i have been reading through this keto stuff and it truly has been amazing..... I have been on this strict diet where i eat high protein, high carbs and low fat for awhile now and my body type hasnt really changed too much. I always crave high fat foods like cheese, burgers, sausage, etc and this diet seems really appealing. I was just wondering though, how much merrit do these total keto diets (where you eat very little carbs daily) and how much importance is there in counting your calories??? I live on campus at the University of Florida and there are no nutrition labels to look at in the food halls so could i play it by ear???

I am really interested in this diet so excuse my questions and lack of knowledge. Please inform me! lol thanks for your time

how much merrit do these total keto diets (where you eat very little carbs daily)

The fact that we have our own thread should be a pretty good indication :)

How much importance is there in counting your calories???

Pretty much just as important as with "normal" diets. If you're cutting, then it's still a matter of calories in < calories out, and if you're bulking calories in > calories out

I live on campus at the University of Florida and there are no nutrition labels to look at in the food halls so could i play it by ear

It's going to be a risky gamble, but you can try. Depends whether you normally underestimate or overestimate how much you eat. I go to university too, but if you go shopping for yourself, then it's manageable.

[QUOTE=skitman1080;14474421]I live on campus at the University of Florida and there are no nutrition labels to look at in the food halls so could i play it by ear???

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Before you go back to college, spend a week at home weighing and measuring everything you eat. You'll pretty soon have a good idea of what 5oz of steak, or a spoonful of mayo or 10g of butter looks like.

Most keto food is fairly simple (you can add hot sauces to jazz it up) so you should soon be able to work out roughly what you are eating.

Calories count on keto, though you may find that your maintenance cals increase slightly. But one of the good side-effects is that you usually feel a lot less hungry than on a carb diet.

cool cool. thanks for the responses guys. I am really interested in trying this out and seeing how it works for me