Step By Step Keto Diet Plan!

Sounds like keto would be perfect for you. A big waist is a classic sign of insulin issues.

Aim for 65% of calories from fat, 30% from protein and 5% from carbs. If you can guess your bodyfat, set your calories at 13 cals per pound of lean mass. Otherwise, I suggest starting at 2000 cals a day. That's 150g of protein and 144g of fat a day.

It's impossible to say what your ideal weight is. For someone who is very muscular, 223lb could be their ideal weight. For now, I'd aim for 200lb and see how you look at that weight.

Congrats on 2,500 posts in this thread. =P

I have the same issue, I have a size 29/30 waist, but at my belly button probably a 34... I tried doing a 40/40/20 bulk and even though I was counting my calories meticulously, it seems like I put on about 10 lbs. of fat... I think I have some insulin issues... the difference between my avy and where I am now is mind blowing... so here I am, back to cutting with Keto.

Can't decide if I should go SKD or CKD with a 12 hour carb up.

[QUOTE=Eileen;584649333]Sounds like keto would be perfect for you. A big waist is a classic sign of insulin issues.

Aim for 65% of calories from fat, 30% from protein and 5% from carbs. If you can guess your bodyfat, set your calories at 13 cals per pound of lean mass. Otherwise, I suggest starting at 2000 cals a day. That's 150g of protein and 144g of fat a day.

It's impossible to say what your ideal weight is. For someone who is very muscular, 223lb could be their ideal weight. For now, I'd aim for 200lb and see how you look at that weight.[/QUOTE]

Thanks a lot Eileen, I used a body fat calculator and it said I was about 37% body fat. I don't really understand what you mean by lean mass. Also do you have any good references for a good meal plan for a week. I'm sorry if some of these are stupid questions, I just got to learn somewhere. Thanks again

Also what do I need to do to get my body into ketosis? do I just start the diet normally? or do I do something different for the first week or however long it takes then go on to the diet plan.

[QUOTE=Revo75;584669613]Thanks a lot Eileen, I used a body fat calculator and it said I was about 37% body fat. I don't really understand what you mean by lean mass. Also do you have any good references for a good meal plan for a week. I'm sorry if some of these are stupid questions, I just got to learn somewhere. Thanks again[/QUOTE]

Lean mass is total weight minus bodyfat, which in your case is about 141lb. It's close enough to the 2000 cals with 150g protein and 144g fat that you can start with that. It's a nice even number.

Typical keto meals would be something like a mushroom or herb omlette for breakfast, fish with a big green salad and olive oil dressing for lunch, steak or chicken and lots of broccoli, green beans or cauliflower for dinner. Small whey shake post workout, raw nuts or cheese for snacks.

Just start and eat keto food, and you'll go into ketosis within a few days. Wait two weeks before you event think about carbing up. With your stats, I'd keep the carb up very short, very clean and stick to maintenance calories.

[QUOTE=heytred;584664493]Congrats on 2,500 posts in this thread. =P

I have the same issue, I have a size 29/30 waist, but at my belly button probably a 34... I tried doing a 40/40/20 bulk and even though I was counting my calories meticulously, it seems like I put on about 10 lbs. of fat... I think I have some insulin issues... the difference between my avy and where I am now is mind blowing... so here I am, back to cutting with Keto.

Can't decide if I should go SKD or CKD with a 12 hour carb up.[/QUOTE]

I've got to get a life!

Sounds like you'd do well with a short carb-up. It's not like you wobble when you walk.

[QUOTE=Eileen;584683123]Lean mass is total weight minus bodyfat, which in your case is about 141lb. It's close enough to the 2000 cals with 150g protein and 144g fat that you can start with that. It's a nice even number.

Typical keto meals would be something like a mushroom or herb omlette for breakfast, fish with a big green salad and olive oil dressing for lunch, steak or chicken and lots of broccoli, green beans or cauliflower for dinner. Small whey shake post workout, raw nuts or cheese for snacks.

Just start and eat keto food, and you'll go into ketosis within a few days. Wait two weeks before you event think about carbing up. With your stats, I'd keep the carb up very short, very clean and stick to maintenance calories.[/QUOTE]

Thanks Eileen that was very helpful. As for the workouts, I have heard of people dropping weight like crazy with out so much as a ounce of exercise. Is this alright? I'm not much of a exercise guy( hence why I'm fat) so Is just a bit of Cardio every second day going to cut it or do I need to be pumping weights and getting a whole workout regime going? I know I should for health reasons, it's just not very easy right now due to being busy with kids, job etc.

Keto will work without exercise, it's now used for bedbound patients who are obese, but exercise will make it more effective. You can do a fair bit at home with squats, press-ups, stair climbing etc.

If you are not lifting, don't carb-up at all, and if you are not hungry, don't eat. Many people find they have a sort of keto honeymoon, where they lose their appetite for the first few weeks. If that happens to you, it's your body taking the opportunity to lose some fat. Don't eat until you are hungry (you will get hungry, just with much bigger gaps between meals) and stop when you've no longer hungry.

[QUOTE=Eileen;584684443]I've got to get a life!

Sounds like you'd do well with a short carb-up. It's not like you wobble when you walk.[/QUOTE]
Nah, I'd say helping people the way you do constitues for more of a life than most people can claim..

I think a 12 hour carb up will be perfect... I usually look forward to carbing and just changing things up all week, but come 24 hours in I can't wait to get back on keto and just despise all things carbs. I think 12 hours will be enough to get what I need without going overkill.

heyas!,

couple of questions about whey isolate..
The protein powder I have is flavoured with stevia and is very sweet, a serving has 30g protein and 0.3g carbs. Taken post workout is this ok even with the absence of carbs?

What is it that makes it ok to consume a shake post workout as opposed to any other time? Is the insulin response nullified post workout?
And is the insulin response correlated to the characteristics of the powder such as flavour/sweetness/carb content. ie what causes the insulin spike?

thankyou

It's the opposite. The insulin response is desired post workout. Insulin is very anabolic. Post workout, it helps shove protein into the muscles you've been abusing. That's why there is a small amount of carbs in the PWO shake. In theory, if it's sweet enough, you might get the insulin response without the carbs if it is sweet enough.

Thanks for a great Tips... Nice One... Hope theirs alot tips to come

I was having a hard time burning the stubborn fat around my chest and lower abdominal area when I was 9% body fat. I've put on some extra fat since then and the CKD caught my attention. I started the program today, but I need some input as I feel my diet and calorie breakdown needs improvement.

The stats

5'10
170 pounds
15% body fat
Lean body mass = 145.5 pounds
Maintenance calorie between 1900-2200
medium - fast metabolism

Sample Diet

7:00 AM
1 Scoop of whey protein (25g protein, 130 Calories)
2 tbls spoons of peanut butter (180 cal)

9:30 AM
5 eggs with 2 yolks (25-30g prot, 210 Cal)
1 Cup of Spinach (25 Cal)
1 Tbls Spoon of Flaxseed Oil (120 Cal)

12:00 PM
6 oz chicken breast (30g prot, 150 Cal)
1/4 cup of almonds (140 - 160 Cal)

3:00 PM
1 Scoop of whey protein (25g prot, 130 Cal)
1/4 cup of almonds (140 - 160 Cal)

Post workout
2 Scoops of Whey protein (50g prot, 260 Cal)

7:30 PM
6 oz chicken breast (30g prot, 150 Cal) or
1/2 Cup of cottage cheese (15g prot, 120 Cal)
1 Tbls Spoon fo Flaxseed Oil (120 Cal)

Water itake (1- 1.2 gallons / day)

Supplements:
Multi-Vitamins

Based on the sample diet, which varies (small change) from day to day i'm taking about 200 grams of protein and 1700-1900 calories. I feel low energy even though my calorie deficit is only 150 - 200 calories. According to the articles I should only be taking in 1 gram of protein per pound of lean body mass.

Questions

1. What else should I incorporate to my diet for the CKD?
2. Should I lower my protein intake and up my fat intake?
3. Can someone who's had success on the CKD provide some good input on what's worked for them?
4. If the diet is not done to the exact calculation is it hard to maintain lean muscle while losing the body fat?

Thanks,

Justin

1st day on keto today just wondering if i can get some input on what i am eating if i am going in the right direction.

Weight : 183 LBS

Height : 6 FT

BF : Im guessing around 20-25%

Maintenance calorie between 1500 - 2000

BreakFast

2 whole eggs
2 Egg whites
Olive oil

Morning Snack
Tuna
Coon Cheese

Lunch
Boiled chicken
Broccili
Soy sauce

Pre-workout
ON AMINO Energy

Afternoon snack / post work out
Myofusion
Coon cheese
Pepperoni

Dinner
Grilled chicken
Salad
Olive oil

[B]Daily intake totals[/B]

FAT : 52.26%
PROTEIN : 42.9%
CARBS : 4.84 %

___________________

Cals 1283

Fat 72 g

Cholesterol 415 mg

Sodium 2352 mg

Carbs 15 g

Fiber 5 g

Protein 133 g

Sugars 4 g

thanks

I'm sure someone mentioned this but I didn't look hard enough. How long can you stay on this diet for it to keep working well? I have a lot of weight to lose and it will probably take me a while. Will my body get accustomed to the diet and I will need to stop or can I keep on it for a while and adjust my calorie intake according to how much weight I've lost?

[QUOTE=greatwitenorth;588401803]I'm sure someone mentioned this but I didn't look hard enough. How long can you stay on this diet for it to keep working well? I have a lot of weight to lose and it will probably take me a while. Will my body get accustomed to the diet and I will need to stop or can I keep on it for a while and adjust my calorie intake according to how much weight I've lost?[/QUOTE]
As long as you want... there are plenty of people out there who follow Ketogenic lifestyles, not diets. And you're body won't get accustomed to a diet.... calories in vs. calories out.

[QUOTE=greatwitenorth;588401803]I'm sure someone mentioned this but I didn't look hard enough. How long can you stay on this diet for it to keep working well? I have a lot of weight to lose and it will probably take me a while. Will my body get accustomed to the diet and I will need to stop or can I keep on it for a while and adjust my calorie intake according to how much weight I've lost?[/QUOTE]

There's no time limit. You'll need to adjust the numbers a bit as you lose weight and become more active/muscular, but it's not a big deal. The carb-ups tend to prevent the body becoming too blase about the whole thing.

Eileen,

I've been on Keto since the beginning of Sept. 2010. I know that you've mentioned above that the carb up's prevent the body from becoming accustomed to eating this way, but if you always carb up on a friday thru sat. wouldn't your body eventually get used to the carb ups?

If you it long enough, yes, but it's easy enough to vary the carb-ups to keep things fresh. Between the keto days and the carb-up days, you have a lot of room to play with different foods, different calories, different timing etc.

Eileen,

so what your saying is if I switch it up a bit maybe varying in my daily calories or perhaps only doing a one day carb up instead of 2, that will keep my body guessing? What are your thoughts in maybe doing a Weds. carb up on top of the weekend carb up once in a while?

As long as it's working, don't mess with it. If you hit a plateau, then you can try different carb-ups, or a midweek carb meal or things like this.

Hullo guys, I'm on keto since 3 days ago just eating anything but carbs/sugar. Need some confirmation on my calories calculations please...

Current weight - 170lbs
Maintenance calories - 2550 (170 x 15)
25% BF, lean mass - 130lbs

Looking at a weight loss of 25lbs in by end March next year. Trying out with a 1000 calorie deficit with further round down to 1400cals.

Daily intake based on 65% fat / 30% protein / 5% carb on 1400 cals:-

101g Fat / 910 calories
105g Protein / 420 calories
17.g Carb / 70 cal

Is this a right calculation?

Doing my first carb up in a couple weeks on Friday and I'm aiming for a short 12 hour period. I wake up about 8:45 a.m. local time and workout around 1 p.m.... My last meal is around 5:30/6 p.m. the night before and I'm thinking about fasting before my depletion. (6 p.m. - 1 p.m = 19 hour fast) Thoughts? Anyone fasted before depletion?

I'll obviously intake water and maybe some green veggies if hunger sets in, but hunger is never really an issue. I kind of have to force myself to eat as is.

[QUOTE=decemb;589519103]Hullo guys, I'm on keto since 3 days ago just eating anything but carbs/sugar. Need some confirmation on my calories calculations please...

Current weight - 170lbs
Maintenance calories - 2550 (170 x 15)
25% BF, lean mass - 130lbs

Looking at a weight loss of 25lbs in by end March next year. Trying out with a 1000 calorie deficit with further round down to 1400cals.

Daily intake based on 65% fat / 30% protein / 5% carb on 1400 cals:-

101g Fat / 910 calories
105g Protein / 420 calories
17.g Carb / 70 cal

Is this a right calculation?[/QUOTE]

Your cutting calories look good. Personally, I think 15 cals per pound is too high for maintenance for anyone with a desk job. 13 cals per pound is closer to reality.

[QUOTE=Eileen;589633623]Your cutting calories look good. Personally, I think 15 cals per pound is too high for maintenance for anyone with a desk job. 13 cals per pound is closer to reality.[/QUOTE]
What about a [i]really[/i] fidgetty person with a desk job? =P

How many calories can you realistically burn by fidgeting? If you walk, run or cycle to your job, that's worth a few more. But sitting for long periods turns off fat burning hormones, so you have to do extra exercise to make up for this.

[QUOTE=Eileen;589633623]Your cutting calories look good. Personally, I think 15 cals per pound is too high for maintenance for anyone with a desk job. 13 cals per pound is closer to reality.[/QUOTE]

Thanks for your reply. I'm am planning to do 4 x 45mins ( upper & lower body, heavy weight, 8reps) sessions a week. With about 2 sessions of long walks (1hr) and a slow 20lap/hour swim. Basically trying to do something daily. Must lose that 25lbs in 3 months.

Started the keto diet on Sunday. As of yesterday I can feel the oomph is gone. I don't feel weak or tired but not as energetic when I started the 1st gym session on Sunday the same day keto diet started (last carb on Sat). Is it a case of going into ketosis or cals too low?

PS: I'm GMT+8 in case you are confused with the days I mentioned.

[QUOTE=Eileen;589741953]How many calories can you realistically burn by fidgeting? If you walk, run or cycle to your job, that's worth a few more. But sitting for long periods turns off fat burning hormones, so you have to do extra exercise to make up for this.[/QUOTE]
I wasn't being serious. =]]

I had a big "debate" with someone the other day who showed me a study claiming that "fidgety" people burned ~200-300 extra calories a day and gave him a counter-study by James Levine I think?

I work about 18 hours a day, 6 of which are in an office in front of a computer and I just counter it by getting up and walking or doing [i]something[/i] at every chance I get.

Eileen, any thoughts on my above post about fasting before a carb up? I'm trying to research fasting as much as possible because I tend to do it sometimes without thinking about it when I'm really busy. What's your take on it?

If you do a depletion workout before your carb-up, you don't need to be fasting, your body will use up every scrap of energy.

Fasting has possibilities. There are several IF fasters on keto.

Today is the first day of the 3rd week of my Keto diet. I'm still experimenting with the carb up days by eating 2 cheat meals on Saturday and 4 clean meals. I dropped my weight from 170 - 166 the first week and went back up to 169 on my carb up day. The 2nd week I dropped from 169 - 165 and after carb up I was at 168.4. I started at 15% body fat and and I am now about 13.2% bodyfat now. The mirror told me I look leaner also. I was curious if it's uncommon to maintain my weight and just lose bodyfat?

I wanted to maintain my weight of 170 and just burn body fat, but I was expecting the CKD diet to just shed the pounds off.

So...I'm losing body fat and almost maintaining my weight, which is what I wanted, but does this mean I'm doing something wrong on the CDK? Possibly carbing up to much on the carb up days?

And for some reason I got sick on the 2nd week during the carb up. It was a fever that lasted 48 hours and now I'm fine. Is this normal?

It's harder to judge the calories required to maintain while recomping than it is to simply lower them and lose fat. Apart from anything else, it's harder to put on a pound of muscle than to lose a pound of fat.

You may need to go bigger on your carb-up, or increase your keto cals. Or just accept a certain amount of weight loss. As long as it's fat and not muscle, is it a big problem?

[QUOTE=Eileen;593219783]It's harder to judge the calories required to maintain while recomping than it is to simply lower them and lose fat. Apart from anything else, it's harder to put on a pound of muscle than to lose a pound of fat.

You may need to go bigger on your carb-up, or increase your keto cals. Or just accept a certain amount of weight loss. As long as it's fat and not muscle, is it a big problem?[/QUOTE]



I notice there are potato starch in shredded chesses, will that knock me out of ketosis?
As well as bacon and sausage witch has at least 1 gm of sugar per serving?

[QUOTE=kevinmac;594708983]I notice there are potato starch in shredded chesses, will that knock me out of ketosis?
As well as bacon and sausage witch has at least 1 gm of sugar per serving?[/QUOTE]

Shred your own cheese, then you won't have potato starch. Bacon should be carb free, but may have nitrates and nitrites. Look for gourmet sausages, they should be less than 2g of carbs per 100g of sausage.

[QUOTE=Eileen;593219783]It's harder to judge the calories required to maintain while recomping than it is to simply lower them and lose fat. Apart from anything else, it's harder to put on a pound of muscle than to lose a pound of fat.

You may need to go bigger on your carb-up, or increase your keto cals. Or just accept a certain amount of weight loss. As long as it's fat and not muscle, is it a big problem?[/QUOTE]

Here is an article i read on Keto,i am thinking of trying this diet,but i work abroad on a boat 5 weeks on and 5 weeks off,alot of the food is made up with alot of sauces,but i was thinking of eating boiled eggs for breaky and some sort of meat for lunch,but if i find it hard to get the proper food when away would it be possible to just eat 1 meal eggs and next meal protien shake and just jump between the both, and see below an interesting artcle.

Cheers
Tino

Most people experience a condition called ketosis when they suddenly go from a high-carbohydrate diet to a low-carbohydrate diet. This occurs when ketone molecules are circulating in the blood in a higher amount than on the previous high-carbohydrate diet. Ketosis is a normal physiological state caused by very normal and healthy body functions contrary to the myths, distortions, and lies published by vegetarians and other high-carbohydrate diet supporters. Ketosis allows the body to function efficiently and live off of stored body fat when necessary. Ketones are not a poison which is how most medical and nutritional experts refer to them. Ketones make the body run more efficiently and provide a backup fuel source for the brain. The three substances known as ketone bodies are acetoacetic acid, beta-hydroxybutyric acid, and acetone. Some unknowledgeable people have an absolute fit when told that ketosis produces acetones in the blood, since acetone is a common household solvent. Acetone is commonly used as a fingernail polish remover. The body produces ketones as the preferred fuel for the heart, outer part of the kidneys, and most areas of the brain.

Ketoacidosis is a life-threatening condition commonly associated with Type 1 diabetes and insulin-dependent Type 2 diabetes. Ketoacidosis is not the same as normal dietary ketosis. The abnormally low level of insulin in the diabetic leads to a toxic build-up of blood glucose, causing excess urination, thirst, and dehydration. The glucose cannot enter the cells to produce energy in the absence of insulin. This causes the body to break down an excessive amount of body fat and muscle tissues for energy. Ketoacidosis is an unhealthy condition in which the body has excessively high glucose and ketone bodies at the same time. The ketoacids lower the pH of the blood to an unhealthy level. The body is very sensitive to changes in blood pH. The condition is never present in a non diabetic on a carbohydrate-restricted diet in which beneficial ketosis is achieved. Normal ketosis stabilizes blood glucose within a normal range and prevents the breakdown of healthy muscle tissue. The dietary restriction of carbohydrates prevents any build-up of excess glucose. The blood glucose level remains perfectly normal and stable, almost straight line. The body is actually powered normally by ketone bodies while we sleep. Ketosis was common and normal in all primitive people who lived on a high-protein, high-fat and low-carbohydrate diet such as the North American plains Indians and northern Eskimos. Dietary fatty acids and ketone bodies are very healthy fuels for the body in contrast to glucose which causes insulin resistance, diabetes, heart disease, and cancer.

Many people falsely believe they cannot or are not losing weight because the ketones drop to a lower level. The Ketostiks, used to measure the ketones in the urine, are no longer showing the purple color on the test strip. However, weight loss continues with or without the ketones being present. The spillage of excess ketones in the urine disappears on the low-carbohydrate diet after the body becomes accustomed to using dietary fats for energy instead of glucose. This usually occurs within a few weeks on the diet. People who normally eat high-carbohydrate meals have been fueling their bodies with glucose and fructose obtained from the carbohydrates. Their cells have had very little experience burning fatty acids for energy. The body uses the glucose first to prevent high levels of glucose in the blood.

The body experiences a new condition when a person goes on the low-carbohydrate diet. The more commonly used glucose fuel is no longer available. The body reacts by dropping the pancreas' production of insulin and increasing the hormone glucagon. The glucagon draws stored fat reserves in the form of triglycerides for use by the cells as the new energy source. However, the cells are slow to react to this new fuel source, and the individual feels weak or lacking energy. The resistance to burning fatty acids for energy can vary greatly among individuals. Some people feel this weakness, but others pick right up and take off with the feeling of greater energy than before.

The liver begins to catabolize (break down) the extra fatty acids when they are not being utilized by the cells; however, the liver does not have the enzyme necessary for complete catabolism of the fatty acids. This causes the discharge of the ketone molecules into the blood. The strange taste in the mouth and mild breath odor shows the presence of these ketones. Other body cells can utilize the ketones for energy. The brain can utilize ketones contrary to the myth that the brain must be powered by glucose only; although, some areas of the brain still require glucose which the body makes from amino acids or fats. Ketones are the preferred energy source for the muscles of the heart.

The body begins to utilize the fatty acids for energy more efficiently after a few weeks on the low-carbohydrate diet, and the ketone level drops to normal. This does not mean a person is not losing weight. It means the body is becoming a more efficient fat burner.

History pictures and movies taken during the rescue of inmates in German concentration camps at the end of World War II show the brain and heart can endure harsh starvation. The bodies of the poor victims were almost completely depleted of muscle mass because the bodies were consuming muscle protein as fuel to stay alive. The concentration camp survivors showed excellent mental capacity when interviewed many years later and many lived to very old age. The heart muscle eventually gives out during starvation but that does not occur until the person is so weak and frail they cannot stand or walk. The brain and heart survive surprisingly well during starvation. The observation of German concentration camp inmates proves that a low-carbohydrate diet has no detrimental effect on the brain or heart as falsely claimed by many professional nutritionists.

The scientific and practical amount of carbohydrate needed in the diet is ZERO -- NONE. Dietary carbohydrates are not a requirement in any body function. In fact it appears that the lower the carbohydrate level in the diet the better the long-term health. Age-related degenerative diseases are caused by high levels of carbohydrates in the diet. One can be on a very low or zero-carbohydrate diet indefinitely as has been shown by the study of many primitive societies.

How important is it to maintain your macros? What if I eat more fat or protein on some days over the other while maintaining an appropriate caloric intake. Will i gain weight?

My weight has been fluctuating between 1-2 lb everyday thus my weight loss has stalled.

If your calories are right, you won't gain weight. A bit of variation in macros is not a big deal. If you play with them to the point where you go out of ketosis, you'll feel more hungry, so be more tempted to break your diet.

[QUOTE=tino1974;595484353]Here is an article i read on Keto,i am thinking of trying this diet,but i work abroad on a boat 5 weeks on and 5 weeks off,alot of the food is made up with alot of sauces,but i was thinking of eating boiled eggs for breaky and some sort of meat for lunch,but if i find it hard to get the proper food when away would it be possible to just eat 1 meal eggs and next meal protien shake and just jump between the both, and see below an interesting artcle.

[/QUOTE]

Yes, it's possible to base a keto diet on eggs, whatever meat or fish is going, and protein shakes. I'm guessing there must be some sort of meat that is suitable for keto, even if it means scraping off the sauce.

[QUOTE=Eileen;595538933]If your calories are right, you won't gain weight. A bit of variation in macros is not a big deal. If you play with them to the point where you go out of ketosis, you'll feel more hungry, so be more tempted to break your diet.[/QUOTE]
Let's say if I eat less than 20g of net carb per day, what variation of fat to protein macro would kick me out of ketosis?

survive on this diet? it obviously works... but what disapline you guys have / im amazed

[QUOTE=AsianXL;595572473]Let's say if I eat less than 20g of net carb per day, what variation of fat to protein macro would kick me out of ketosis?[/QUOTE]

it really depends on what you are eating. Lots of whey may, eggs are very unlikely to. Don't obsess about it.

[QUOTE=umustsacrifice;595601343]survive on this diet? it obviously works... but what disapline you guys have / im amazed[/QUOTE]

Funny, I eat keto because I don't have the discipline to stick to a calorie limit. Also, keto is easy to work into a normal life, and I don't worry about my children copying my eating habits. I've got some Weight Watcher friends who are actively trying to stop their children copy them.

[QUOTE=Eileen;595624423]Funny, I eat keto because I don't have the discipline to stick to a calorie limit.[/QUOTE]
I am on long-term SKD right now. For the first 14 days, I was eating at Maintenance Calories, now that I am done. Should I be eating at maintenance with SKD? or 500 calories less from maintenance?

[QUOTE=Blindfaith;555388]i personally like the 40-30-30 diet...this is a good well rounded diet that you can eat lots of different things. You can lose some really good weight with this but you can also plateau at it too. The keto will countinue to burn fat untill there is none left.

IMO the keto diet something that you can do for 6-8 weeks...but its not something long term by any means...the 40-30-30 is a diet that you can consistenly do for the rest of your life. I switch back and forth between the two every so often...im either doing one or the other 90% of the time....the other 10% im travelling and i eat when i can.

As far as the post workout shakes are concerned i look at it this way...keto=no carbs so therefore stay away from them! my shake consists of 1 scoop of whey isolate, 2tbsp of natural penut butter, 1.5tbsp of olive oil and a cup of water. There is very few carbs in here and is about 500-600 cals.

hope this helps!

cheers[/QUOTE]

Perfect, this is exactly what i do. I love blindfaith, even if this thread is old.

[QUOTE=AsianXL;595692933]I am on long-term SKD right now. For the first 14 days, I was eating at Maintenance Calories, now that I am done. Should I be eating at maintenance with SKD? or 500 calories less from maintenance?[/QUOTE]

Asian...you asked this quesiton before.. its a diet so go 500 less then maintenance.. CKD just means you have a carb up.. SKD is straight keto --no carb up

[QUOTE=Eileen;595539813]Yes, it's possible to base a keto diet on eggs, whatever meat or fish is going, and protein shakes. I'm guessing there must be some sort of meat that is suitable for keto, even if it means scraping off the sauce.[/QUOTE]

Cheers for the reply

There will be some form of meats but they are usually covered in rich sauces,thats why i was asking if i could have eggs and use protien drinks,i have been on this keto for 5 days now,and is goin well apart for the bad breath and seem to have oily skin and had sore heads but saying that the sore heads are not so bad now,but i have lost weight starting weight was 257 and on 6 days am down to 252.

cheers
Tino

I've certainly been to houses where I ate by lifting bits of the meat out of the sauce, and I was trying to be polite about it. It's also possible that if you ask the kitchen, they may have some without sauce. Almost every canteen now caters for people with diabetes, nut allergies and gluten allergies usually by giving some of the naked meat. Worth asking.

Drink plenty of water and eat your greens and the bad breath should disappear.

[QUOTE=Eileen;598211673]I've certainly been to houses where I ate by lifting bits of the meat out of the sauce, and I was trying to be polite about it. It's also possible that if you ask the kitchen, they may have some without sauce. Almost every canteen now caters for people with diabetes, nut allergies and gluten allergies usually by giving some of the naked meat. Worth asking.

Drink plenty of water and eat your greens and the bad breath should disappear.[/QUOTE]

Cheers Eileen

Thanks with the info,i will see what i can come up with,and i will eat my greens,

cheers
and have a good christmas.
Tino

bumping. any updates? this diet is similar to the anabolic diet in a sense.

really intrested in this. but total n00b

[QUOTE=Datpahggaytime;605261573]really intrested in this. but total n00b[/QUOTE]

Well this is the perfect tread for a noob, Im gald you found it. Most noobs come in here asking dumb ass questions