Step By Step Keto Diet Plan!

[QUOTE=graffiti36;549226063]if you have ketosis sticks ( i think this is what they are called) you could give them a try.
Hold ketosis for a few days and test with ketosis sticks. Then have some diet soda, test again and see if you are still on ketosis....

You see, everyone body reacts differently, you might be lucky and not get dropped out or you may just not be....[/QUOTE]

Great idea - thanks for the tip Graffiti36!

[QUOTE=GT3weis;549063423]Yikes - never had real cream in coffee - perhaps ill give it a go - is the dry version ok? Like powdery creamers I suppose the full fat version? Except you'd have to find one without sugary sweetness lol.

Giving up diet soda is like giving up a limb - *sigh.
Think I'll see how this goes cuz I've swtiched up my carbs down like you suggested. Still feeling very tired but that could be adjustment/lack of sleep :)

Macdo gives you whipped cream sans sugar?[/QUOTE]

Yep, I've seen them making it. They pour real cream from into a sort of soda stream flash to whip it. No sugar at all. And you can taste the difference, it's nothing like canned cream.

I'd read the label on the dried cream very carefully, most of them are full of high carb fillers.

Don't think ckd is for me, my stomach hurt so much from the carb up. So much bloat-age, couldn't sleep and looked as if i was pregnant, not cool.

Going back to just post/pre workout carb timing.

Try a wheat free carb up. Wheat is a divil for making you feel bloated and crappy.

[QUOTE=Eileen;549329443]Yep, I've seen them making it. They pour real cream from into a sort of soda stream flash to whip it. No sugar at all. And you can taste the difference, it's nothing like canned cream.

I'd read the label on the dried cream very carefully, most of them are full of high carb fillers.[/QUOTE]


any examples of what Hi-carb fillers are? I know hi fructose (or any other form of) corn syrup is a big no-no but is there anything else lurking under another guise to be aware of?

i did this diet for a while and lost 81 pounds!!!! only 40 more to go!!! and works like a charm =)

[QUOTE=GT3weis;549978543]any examples of what Hi-carb fillers are? I know hi fructose (or any other form of) corn syrup is a big no-no but is there anything else lurking under another guise to be aware of?[/QUOTE]

Just read the label. If cream is not 99% of the contents, then give it a miss.

Hi , after the friday workout to begin the carb up I take about 100 grams of carbs in gatorade an 50 g of protein they say you have to take liquid carbs after the workout and then move to solids is this really necessary ?? I hate to waste my precious carbs on gatorade !!! thanks!!

Personally, I'd go with about 50g of whey, 50g of dextrose (100g would be so sweet it would choke a horse), and then have a high gi meal like Frosties or bagel, then switch to lower gi carbs.

hi all, i have started my own thread but thought i should post here aswell:

I just have a few questions please:

Ive got all my grams and stats here:

My stats first: 23 Yrs old, 6' 1" Height, 198lbs Weight, 26% BF

I used the calculator posted by max2k?? i tink and it worked out the following for me:
BMR: 2067
BMR+Activity: 3307
Target BMR with diet: 2646

TOTAL NUTRIENTS PER DAY FOR MEALS (EXCLUDING PWO SHAKE)
Calories Grams
Fat 1616 180
Protein 746 186
Carbs 124 31
Total 2486

IDEAL TARGET NUTRIENTS PER MEAL (KETO PHASE)
Meals per day: 5
Calories Grams
Fat 323 36
Protein 149 37
Carbs 25 6
Total 497

IDEAL TARGET NUTRIENTS PER CARB-UP PHASE (b)
Calories Grams
Fat 719 80
Protein 683 171
Carbs 2694 674


Now my questions are:

What is a full depletion workout? I have read that i need to do this before i start to carb-up which will be in 2 weeks time (next saturday i hope). Is this a full body workout?

Also i am going ot be eating veggies. I bought a frozen bag of mixed vegs but not all are green. Is that ok? they include peas, sweetcorn, carrots bla bla.

Can i use any protein? I had been using reflex instant whey prior to keto. is that ok?

Do i need to eat anything before starting my workout?

Thanks alot guys i really need these answered so i can be in the right mindset of what im doing.

Thank you

im thinking of buying some vitargo pure since i cant get dextrose from anywhere...
Its not the cheapest but can it still be used? on keto i mean

Most values are fine but you should have 20 or less carbs ( you only count net carbs though)
Also, on carb ups try to limit fat a bit more...
ive heard , you can achieve greater results if you keep fat to a minimum

You cant have all type of vegies... only green ones as the others contain a big amount of carbs
Btw, you should be counting your carbs with the vegetables added... how are you getting so many carbs if you are not even eating vegies?
Basically you should be only having carbs from vegies and some trace carbs for example from eggs...

You cannot use any whey... some have a big amount of carbs you can pass on if you choose another brand. Im not sure if your works though... you should check the nutritional info.
Also, try only using whey for postworkout

You dont need anything pre workout

Depletion workout? Im not really sure but i think it should be a normal one ( i do back and arms that day) followed by cardio... im not sure about this so you should wait for eileen to answer


You dont have to divide calories into meals... just do what best suits you

[QUOTE=graffiti36;551593223]im thinking of buying some vitargo pure since i cant get dextrose from anywhere...
Its not the cheapest but can it still be used? on keto i mean

Most values are fine but you should have 20 or less carbs ( you only count net carbs though)
Also, on carb ups try to limit fat a bit more...
ive heard , you can achieve greater results if you keep fat to a minimum

You cant have all type of vegies... only green ones as the others contain a big amount of carbs
Btw, you should be counting your carbs with the vegetables added... how are you getting so many carbs if you are not even eating vegies?
Basically you should be only having carbs from vegies and some trace carbs for example from eggs...

You cannot use any whey... some have a big amount of carbs you can pass on if you choose another brand. Im not sure if your works though... you should check the nutritional info.
Also, try only using whey for postworkout

You dont need anything pre workout

Depletion workout? Im not really sure but i think it should be a normal one ( i do back and arms that day) followed by cardio... im not sure about this so you should wait for eileen to answer


You dont have to divide calories into meals... just do what best suits you[/QUOTE]

oh ok, that above is what i should intake everyday, its not what i eat. but i will keep that in mind. carbs from veggis only.

A couple of other quick questions plz.

can i eat fish? i have a packet of fish but on the back it says it has alot of carbs?what should i do there?

on carb-up days can i have everything that im not allowed to on normal days such as milk, bread etc.

thanks for your help this far.

[QUOTE=makemeslim;551632283]oh ok, that above is what i should intake everyday, its not what i eat. but i will keep that in mind. carbs from veggis only.

A couple of other quick questions plz.

can i eat fish? i have a packet of fish but on the back it says it has alot of carbs?what should i do there?

on carb-up days can i have everything that im not allowed to on normal days such as milk, bread etc.

thanks for your help this far.[/QUOTE]


fish with carbs? thats the first time i have heard of that...
Are you sure its real fish? I mean, fish isnt supposed to have carbs... at all
I would suggest saving that fish for carb ups then and buy fresh fish...

On carb ups you can have everything you would normally on conventional diets... just make sure not to eat a lot of fat ( basically follow a low fat diet)

And btw... if you arent sure if something contains a lot carbs ( like some vegetables or sauces) always check its nutritional value... you dont want to fool yourself

im thinking of buying some vitargo pure since i cant get dextrose from anywhere...
Its not the cheapest but can it still be used? on keto i mean

I love this diet
think I'm going to get back on it - my only reservation is the dinner part is not as easy now that I'm married and living with my wife who really has no interest in doing low carb........anyone go through something similar?

[QUOTE=graffiti36;551643523]fish with carbs? thats the first time i have heard of that...
Are you sure its real fish? I mean, fish isnt supposed to have carbs... at all
I would suggest saving that fish for carb ups then and buy fresh fish...

On carb ups you can have everything you would normally on conventional diets... just make sure not to eat a lot of fat ( basically follow a low fat diet)

And btw... if you arent sure if something contains a lot carbs ( like some vegetables or sauces) always check its nutritional value... you dont want to fool yourself[/QUOTE]


Right some very good advice there. I just checked to see if i was on keto, but i think it came back negative. Ive got the sticks and i urined on them, but the color didnt change. is it meant to be purple?

[QUOTE=makemeslim;551649793]Right some very good advice there. I just checked to see if i was on keto, but i think it came back negative. Ive got the sticks and i urined on them, but the color didnt change. is it meant to be purple?[/QUOTE]

Im not sure about the colors but this is what i know:
If they are lighter you have no excess ketones in your bloodstream... if its darker you do have...

It changes depending on what you eat, how much water and so on....
Its a test to see if urine has ketones but being negative doesnt mean you arent on ketosis

Just make sure you eat carbs below that range and you will be fine

[QUOTE=graffiti36;551661353]Im not sure about the colors but this is what i know:
If they are lighter you have no excess ketones in your bloodstream... if its darker you do have...

It changes depending on what you eat, how much water and so on....
Its a test to see if urine has ketones but being negative doesnt mean you arent on ketosis

Just make sure you eat carbs below that range and you will be fine[/QUOTE]



alrite. ok last question for today i promise....

im going to the gym now, and as ive been reading after gym have a PWO protein shake with dextrose. Ive bought dextrose but they are tablets. so do i mix them in water or in the protein shake?

thank you

[QUOTE=makemeslim;551667253]alrite. ok last question for today i promise....

im going to the gym now, and as ive been reading after gym have a PWO protein shake with dextrose. Ive bought dextrose but they are tablets. so do i mix them in water or in the protein shake?

thank you[/QUOTE]

doesnt matter

what matters the most is when you take it, not how..

is it dextrose? fast release? then its fine...


btw, how much are you having pwo?

Sorry for spamming so much but i really would like to know if vitargo pure is advisable for people on keto...

Also, this week im feeling a little hungrier than usual... probably because ive been going to college and walk a lot, something like 35 mins plus being standing most of the time on public transports... Besides being hungry i feel really tired... but i suppose waking up at 5 am as something to do with that... plus working out... my legs are always sore...

Anyway.... should i increase calories ( eat a little more) when i feel hungry? And what can i have , besides resting, to improve my legs soreness... im almost sure i will get used to walking, but until then i really need something to improve this soreness...

[QUOTE=Haywood Jablome;551645793]I love this diet
think I'm going to get back on it - my only reservation is the dinner part is not as easy now that I'm married and living with my wife who really has no interest in doing low carb........anyone go through something similar?[/QUOTE]

I'm feeding a family, most of whom have no interest in a keto diet. I just cook the usual meat and veg, and do some extra potatoes or brown rice or whatever for them. At breakfast, I cook some eggs and porridge, and people can help themselves to whatever they want that day (as long as they leave me some eggs).

[QUOTE=graffiti36;551754153]
Anyway.... should i increase calories ( eat a little more) when i feel hungry? And what can i have , besides resting, to improve my legs soreness... im almost sure i will get used to walking, but until then i really need something to improve this soreness...[/QUOTE]
you can up your cals a bit b/c of this lethargy.....but increase the fat cals

how often are you doing legs and what sort of volume?
[QUOTE=Eileen;551763533]I'm feeding a family, most of whom have no interest in a keto diet. I just cook the usual meat and veg, and do some extra potatoes or brown rice or whatever for them. At breakfast, I cook some eggs and porridge, and people can help themselves to whatever they want that day (as long as they leave me some eggs).[/QUOTE]

ya, its really only dinner I'm concerned about. Sometimes my wife will make a casarole or something with carbs/starches built into it - but then I guess I can keep something keto friendly on hand for a quick dinner for myself

[QUOTE=graffiti36;551678603]what matters the most is when you take it, not how..

is it dextrose? fast release? then its fine...


btw, how much are you having pwo?[/QUOTE]


yes i bought dextrose, i bought the tablet types from boots. I only had the one tablet PWO with 2 scoops of my protein shake.

[QUOTE=Haywood Jablome;551779653]you can up your cals a bit b/c of this lethargy.....but increase the fat cals

how often are you doing legs and what sort of volume?

[/QUOTE]

once a week... i always aim for the best out of my workouts... i dont really plan on changing my workout as its something i really enjoy and look forward to.
Im thinking of maybe switching my legs day to sooner in the week so i will be able to deadlift as usual...


What about my vitargo question? [url]http://www.myprotein.co.uk/products/vitargo_pure[/url] the link if you dont know what im talking about
i really need info on this matter as im soon running out of dextrose and need to order something else

[QUOTE=Haywood Jablome;551779653]

ya, its really only dinner I'm concerned about. Sometimes my wife will make a casarole or something with carbs/starches built into it - but then I guess I can keep something keto friendly on hand for a quick dinner for myself[/QUOTE]

Unless it's lasagne, don't obsess too much. You can pick out the suitable bits from most things. But as much as possible, get her into the habit of cooking meat and veg separately.

[QUOTE=graffiti36;551789853]once a week... i always aim for the best out of my workouts... i dont really plan on changing my workout as its something i really enjoy and look forward to.
Im thinking of maybe switching my legs day to sooner in the week so i will be able to deadlift as usual...


What about my vitargo question? [url]http://www.myprotein.co.uk/products/vitargo_pure[/url] the link if you dont know what im talking about
i really need info on this matter as im soon running out of dextrose and need to order something else[/QUOTE]

I like ZMA for recovery when my training is more intense

as for that Vitargo - from what I read it seems ok. Says it asorbs quickly and this is what you want for your post w/o carb. Just keep it within the 10-15g mark.

subbed for later read :)

[QUOTE=Haywood Jablome;551803593]I like ZMA for recovery when my training is more intense

as for that Vitargo - from what I read it seems ok. Says it asorbs quickly and this is what you want for your post w/o carb. Just keep it within the 10-15g mark.[/QUOTE]

isnt that a testosterone booster? how can that help recovery?

[QUOTE=graffiti36;552137853]isnt that a testosterone booster? how can that help recovery?[/QUOTE]

it promotes a deeper, better sleep

Does anyone know if i can have extra wrigleys chewing gum? or will that take me out of keto?

and also is mince meat ok? i wanted some kebabs so thout id ask.

can a carb up reduce muscle soreness?

Ok, ive just finished my carb up and ive noticed something...
Whenever i carb up i have a bigger urge to fart and they are some of the worst ive ever smelled... i mean ****... not even when i was in a high carb diet this happened...
On the other hand throughout the week i almost dont remember having to fart...

Im pretty sure this is a reaction to having carbs when i usually have almost none, but just wanted to share my insight and would like to know if someone has had this "problem" too...

You're not imagining it. On carb-up, you are eating a lot more food that your body can't digest easily, so you produce a lot more gas.

i accidently ate a grape today, and realised before eating the second. will one grape take me out of ketosis? also is fried mince meat good for the fat part?

cheers

One grape? You're having me on! No, one grape will not affect ketosis. Neither will a communion wafer. Or needed medication.

And yes, mince meat is great for keto. Make your own burgers with added spices.

[QUOTE=Eileen;553148243]One grape? You're having me on! No, one grape will not affect ketosis. Neither will a communion wafer. Or needed medication.

And yes, mince meat is great for keto. Make your own burgers with added spices.[/QUOTE]

thanks for the reply eileen, was jus curious as the metallic taste had gone from my mouth. we not allowed to have buns are we in keto. wat can i subsitute buns for to make a burger?

Metallic taste and bad breath tend to feature at the start of keto, not all the time.

Knife and fork. I eat burgers and cheese with a knife and fork.

[QUOTE=graffiti36;552782383]Ok, ive just finished my carb up and ive noticed something...
Whenever i carb up i have a bigger urge to fart and they are some of the worst ive ever smelled... i mean ****... not even when i was in a high carb diet this happened...
On the other hand throughout the week i almost dont remember having to fart...

Im pretty sure this is a reaction to having carbs when i usually have almost none, but just wanted to share my insight and would like to know if someone has had this "problem" too...[/QUOTE]

I thought I admitted to this earlier - the 1st "cheat" day where I had some (and Im talking very little) carbs I noticed the following morning this problem with gas - quite embarassing. I attributed it to the carbs since that was the only thing that had changed in my diet. Some people say it's wheat - but the carbs I had was white mini-buns and a tiny-ass crepe with maybe 1 tsp of nutella. Hardly a carb-feeding frenzy.

[QUOTE=graffiti36;552281043]can a carb up reduce muscle soreness?[/QUOTE]

I have muscle issues after a day of say a lot of walking (not necessarily intense) but long and hardly any eating. I think its my body's signal that it's low on nutrition - so I would normally up the protein or fat - if you're trying to stay within keto and are not craving carbs just grab a salad with some chicken or fish...

[QUOTE=Eileen;548310353]

Most whey is fine. Anything with 80g+ of protein per 100g of whey should be good on keto. There may be a couple of grams of carbs per serving, but it's not a big deal. Avoid anything with Mass or Gain or Meal in the name, they always have a lot of added carbs.[/QUOTE]

Hi Eileen!
I've been looking for any whey that has 80g of protein per 100g and haven't found anything :o
Here are some of the brands I've been looking at - Body Fortress, Trader Joes, Mucinex - no wait that's for sinus issues - MetRX maybe? :)
Which brands are normally acceptable? I;m not looking for steroid juice either - just something that has more protein than anything else as I find I am less hungry on Keto and I can't be bothered to cook 4 filets of fish a day - stinks up the place A LOT.

[QUOTE=GT3weis;553277883]Hi Eileen!
I've been looking for any whey that has 80g of protein per 100g and haven't found anything :o
Here are some of the brands I've been looking at - Body Fortress, Trader Joes, Mucinex - no wait that's for sinus issues - MetRX maybe? :)
Which brands are normally acceptable? I;m not looking for steroid juice either - just something that has more protein than anything else as I find I am less hungry on Keto and I can't be bothered to cook 4 filets of fish a day - stinks up the place A LOT.[/QUOTE]


I use Reflex Instant Whey and that has 80g protein per 100g. So you may want to look into that. Another one i think is propeptide.

Hi all. This may have been addressed here but I have very little time to go through 80 pages of posts.
I started CKD last Thursday and as I have been spending a little time reading and I have seen on a few occasions that it is recommended to stay on the keto diet for two weeks before the first carb up. Today is supposed to be my full body depletion workout then carb up but if I am to stay on keto for the first two weeks does it make sense to do a full body today? I've been following the routine Lyle McDonald's outlines over on ThinkMuscle's website(Sorry. Can't post link. I'm not special enough yet). What do you think?

One other warning for other folks out there. Watch out for those hidden carbs. I was shocked last night to discover the seasoning I used for my fish had sugar in it even though it doesn't taste sweet. There isn't a nutritional label on it so you have to look at the ingredients. This particular seasoning had sugar as the #1 ingredient. Doh!!

by the way, eileen i was wondering what does it mean when it says full depletion workout? is that some special workout or of all thebody?

50g Oatmeal
4whole eggs (boiled)
1 scoop whey

1 Cup Cottage Cheese

1 Can tuna + Green Salad

Half a cup of Almonds

2 Chicken Breasts w/ Green Veg

2 Scoops whey

Protein 45% Fat 47% Carbs 8%
may be a little more cause i didnt include shakes *

that a good enough keto diet?

[QUOTE=makemeslim;553511193]by the way, eileen i was wondering what does it mean when it says full depletion workout? is that some special workout or of all thebody?[/QUOTE]

Yes, it's full body workout designed to use up every last drop of glycogen and generally torture all your muscles. Base it on compound lifts like squat, bench, dead, and do them in a giant loop with very little rest, until you have to lower the weight a lot to continue. Drop the weight, do one more loop, then crawl out of the gym to start your carb-up.

[QUOTE=Eileen;553539483]Yes, it's full body workout designed to use up every last drop of glycogen and generally torture all your muscles. Base it on compound lifts like squat, bench, dead, and do them in a giant loop with very little rest, until you have to lower the weight a lot to continue. Drop the weight, do one more loop, then crawl out of the gym to start your carb-up.[/QUOTE]

What about if you are in your first week of a two week keto? Do you do the full body depletion at the end of the first and second week?

[QUOTE=kickin;553542703]What about if you are in your first week of a two week keto? Do you do the full body depletion at the end of the first and second week?[/QUOTE]

Only when you are about to start a carb-up. At the end of the first week of keto, do whatever workout you would normally do.

[QUOTE=Eileen;553586843]Only when you are about to start a carb-up. At the end of the first week of keto, do whatever workout you would normally do.[/QUOTE]

Ugh! A tad too late getting your response. I already hit the gym and did a full body. Didn't nearly are grueling as suggested. Perhaps I didn't hit the weights hard enough the last two workouts or maybe I didn't hit them hard enough today. Anyways, I need to come up with strategy for this upcoming week. If my glucose stores are depleted or pretty close it seems like lifting this week is probably not a good decision. Neither would HIIT training on the off days. Should I stick with low intensity cardio until next Monday and then do another full body then?

i weighed myself today and to my surprise my BF has increased:(

Initially i weighed 89kg with BF of 28.5

Weighed on Friday 24/09/10 88.2kg with BF of 27.7

today weighed at 88.1kg with BF of 29.

Am i doing something rong:(