Step By Step Keto Diet Plan!

[Hardcore~SlowBurn]

What food do I eat to get my fats from? I'm a little confused.

[jaim91]

Originally Posted by SaVannahTallent

What food do I eat to get my fats from? I'm a little confused.

oils, butter, bacon, steak, etc/

[Eileen]

Whole eggs, rib steak, lamb chops, chicken thighs, cheddar, cream cheese, butter, salmon, sardines, trout, almonds, walnuts, coconut, coconut oil, extra virgin olive oil, heavy cream, fish oil, flaxseeds, sesame seeds, peanut butter, brazil nuts, pecans, hazelnuts, 99% chocolate, 80% ground beef, turkey drumsticks, avocados, pate.....

[MItch2569]

So We've read most of this thread and this is the plan that we have.

My wife:
24yr old
5' 7''
220 lbs
BMR 1814

She's gonna go 1500 kcal per day.

Food Menu:
1st meal: 7:30am
2 large eggs hardboiled
20grs of pan fried bacon

Cardio: 30mins

2nd meal: 10:00am
tuna light in oil, drained + salad + 13 ml of OliveOil

3rd meal: 12:30am
120grs chiken thigh, no bone, meat and skin. + salad.

4th meal: 3:00 pm
100grs of 90% lean ground beef + salad + 8ml of Olive oil.

5th meal: 5:30 pm
tuna light in oil, drained + salad + 13 ml of OliveOil

Workout: 6:30pm 1hr
Shake After workout
20grs/10grs of Whey/Dextrose after weights

6th meal: 9:30 pm
2 large eggs hardboiled
20grs of pan fried bacon

Water: 3 bottles of 1.5lt per day.

What we did was divide her 1400 per day (since the whey/dextrose shake is 111 calories) by 6, that gave us X# of calories per meal, we then figuered out the percentages for each meal 65%fat/35%pro/5%carbs, that gave her:
17gr of fat per meal
20.4 proteins per meal
3 grs of carbs per meal

Does this like a great plan???

She's starting her diet next Monday.

[Eileen]

Looks good, and very precisely worked out. Is it worth getting out the pan to cook 20g of bacon? Why not just throw the eggs into the pan with the bacon? Maybe some herbs or mushrooms as well,

However, I think she could probably eat more than 1500 and lose weight. Might be worth starting with 2000 and dropping if necessary.

[KeepUp]

Can't you jsut lose weight from eating healthy? Like what your suppose to eat daily on the food pyramid?

[MarkVI]

Originally Posted by KeepUp

Can't you jsut lose weight from eating healthy? Like what your suppose to eat daily on the food pyramid?

you're 14 - do some studying and then open your mouth....thanks k bye.

[Eileen]

Originally Posted by KeepUp

Can't you jsut lose weight from eating healthy? Like what your suppose to eat daily on the food pyramid?

Do some reading. This is healthy. All my friends who eat according to the food pyramid are now suffering from type 2 diabetes and high cholesterol. I eat fat all day long, like I've been doing for the past seven years, and my blood work is perfect.

[KeepUp]

Originally Posted by Eileen

Do some reading. This is healthy. All my friends who eat according to the food pyramid are now suffering from type 2 diabetes and high cholesterol. I eat fat all day long, like I've been doing for the past seven years, and my blood work is perfect.

Aww ok thanks. It's just that most of the research I do doesn't apply to teens. Because it's usually talking about average adults. About the food pyrimid thing I was just speaking from what I learned in nutrition class. but thanks

[KeepUp]

Originally Posted by MarkVI

you're 14 - do some studying and then open your mouth....thanks k bye.

There are many things that work for diffrent people. And from what I've research a lot of things goes against eachother. It confusese me. And I was just asking a question -.- If it was ok, to just eat based on the food pyramid.

[Eileen]

Nutrition is nutrition. My young children, all pre-teen, eat a semi-keto diet and they are all healthy and fit. When you are younger, you can get away with eating a bunch of carbs and stay fit. Do it when you are in your 30s and 40s and you find yourself heading for diabetes and metabolic syndrome.

If you read just one book, make it Gary Taubes "The Diet Delusion" (also sold as "Good calorries, Bad Calories"). He's a science writer who has pulled together masses of research on nutrition done in the last 200 years, and come to the conclusion that the food pyramid is a great way to fatten cattle, not a good way for humans to eat. But the last 200 pages of his book are references, so you can follow up anything that interests you.

[bigg_K]

a lot of the food pyramids that were put in place by governments are based on a 60% carb diet,low fat, OH NOES Fat is evil diet scheme.. And well...take a peek at how it's doing for the general population of the US.

[Never_Back_Down]

Originally Posted by MItch2569

So We've read most of this thread and this is the plan that we have.

My wife:
24yr old
5' 7''
220 lbs
BMR 1814

It looks like you used the Harris-Benedict formula to calculate your wife's BMR. When using this formula you must remember to apply the activity modifier to get 'maintenance calories'.

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

If she is going to be working out regularly I would start at the 1.55 modifier and subtract 500 to get starting calories.

That would be 1814 X 1.55 - 500 = 2311 calories

Now, this is going to be based on her working out around 4-5 days per week. She could probably drop to 2000 like Eileen said, and would lose very well.

NBD

[MarkVI]

Originally Posted by KeepUp

There are many things that work for diffrent people. And from what I've research a lot of things goes against eachother. It confusese me. And I was just asking a question -.- If it was ok, to just eat based on the food pyramid.

that's cool man, your original question came across as "why can't you freaks eat normal?" lol!

Being so young you don't need to worry about tooo much but no reason to stay away from excess sugars etc...you'll skip some acne!

[KingsDude]

Does this count as keto friendly??

http://www.latortillafactory.com/jad...tilla_Talk**mb

[BigToddy]

Ok I've been reading through this thread, doing some math, but I'm still a bit confused as to how this diet works. I'm 30 years old, 6'3, and 277lbs so needless to say I need to lose some weight. My initial calculations:

4,155 calories needed to maintain current weight
3,655 to lose fat?
744 Protein Calories
186 grams protein
2, 911 calories daily? Strictly from fat & protein?

Are these calculations accurate? I'm trying to determine the best way to lose weight and this plan just caught my interest.

[KeepUp]

This is out of the blue here. But aren't fruits and vegetables basically all carbs? Someone told me this. I want to confrim if it's true or not.

[Never_Back_Down]

Originally Posted by KeepUp

This is out of the blue here. But aren't fruits and vegetables basically all carbs? Someone told me this. I want to confrim if it's true or not.

Most fruits and veggies are purely carbs, yes. However, fibrous green veggies are good for you even on keto.

[Eileen]

Yes, but green veg is low carb, and you can subtract the fibre, which makes them even lower. Keto is not an excuse to avoid broccoli.

[Eileen]

Originally Posted by BigToddy

Ok I've been reading through this thread, doing some math, but I'm still a bit confused as to how this diet works. I'm 30 years old, 6'3, and 277lbs so needless to say I need to lose some weight. My initial calculations:

4,155 calories needed to maintain current weight
3,655 to lose fat?
744 Protein Calories
186 grams protein
2, 911 calories daily? Strictly from fat & protein?

Are these calculations accurate? I'm trying to determine the best way to lose weight and this plan just caught my interest.

Are you sure about your maintenance calories? They seem to me to be very high. Are they based on what you can actually eat without changing weight, or on some calculator?

[BigToddy]

Originally Posted by Eileen

Are you sure about your maintenance calories? They seem to me to be very high. Are they based on what you can actually eat without changing weight, or on some calculator?

I arrived at these numbers based on the information in the first post of this thread (back in 2002).

[KeepUp]

Originally Posted by Eileen

Yes, but green veg is low carb, and you can subtract the fibre, which makes them even lower. Keto is not an excuse to avoid broccoli.

By golli I love brocoliis! And spinach etc! But I only like them cooked not raw. If it's raw pleck >.> But than again. It losese some nutritional values when it's coooked right?

[vanes_wf]

Hi, can Keto diet be used on females?
Btw, can vege be included in the keto diet during the 5~6days?

[vanes_wf]

Originally Posted by SaVannahTallent

What food do I eat to get my fats from? I'm a little confused.

Flaxseed oil, Olive,etc. MCT & extra virgin coconut oil can be taken before your workout...

[A-GAME]

Originally Posted by vanes_wf

Hi, can Keto diet be used on females?
Btw, can vege be included in the keto diet during the 5~6days?

sorry for laughing but lol.....and yes keto is just a form of dieting,safe for men and women...

[Eileen]

Originally Posted by BigToddy

I arrived at these numbers based on the information in the first post of this thread (back in 2002).

That's probably too high unless you have a manual job (ditch digging, construction work, etc). If you commute to a desk job, it's definitely too high, even if you bust your ass in the gym.

[Eileen]

Originally Posted by KeepUp

By golli I love brocoliis! And spinach etc! But I only like them cooked not raw. If it's raw pleck >.> But than again. It losese some nutritional values when it's coooked right?

Cooked is fine. You can always keep the cooking water to make soup.

[Eileen]

Originally Posted by vanes_wf

Hi, can Keto diet be used on females?
Btw, can vege be included in the keto diet during the 5~6days?

Yes, I've been on keto for over seven years now, and I'm still female.

On your keto days, you eat lots of veg, probably a lot more than you do on a typical "balanaced" diet. All the places you used to eat rice and pasta and bread, you now eat broccoli and spinach and salad.

[KeepUp]

I've read this article several times. Tell me if I'm right because this is what I'm thinking. . . the keto diet basically means to eat a lots of fat and protein. But keep your carbs low? But than on the 6-7th day of your keto diet start carbing up.

The science to it. Tell me if I'm right. . . Usually your body functions with the carbs/calories you consume. If you don't eat as much carbs your body has to find a new source to rely on, which is going to be the fat you eat. And evuntually it will start burning the fat you have on you that has been kept for what years?

-.- I kinda just confused myself again. lol. Could anyone explain to me in simpler terms? Please, I'd really appreciate it :]

Also, would this be a bad thing? Ok for example, lets say a person goes on the keto diet for a month. After that could he consume carbs again? Would the body store carbs as fat than or use it? What I'm basically saying is would your body learn to stay in Ketosis, and still burn carbs and other things if you switch on to a regular diet that will conists of more carbs.

[Eileen]

Yes, keto is high fat, moderate protein, low carb. After you have worked all your muscles hard, you have a refeed day where you eat high carb, moderate protein, low fat. Don't go overboard on this day. Stick to around 10% above maintenence calories, very few people can eat 5000-6000 cals on carb-up and get away with it.

When you are in ketosis, your body is in fat burning mode. It will use the fat in your diet for fuel, and when calories run short, it will also use your bodyfat.

A keto diet can make you more sensitive to insulin. If you are one of the millions of people heading towards metabolic syndrome and type 2 diabetes, this is a very good thing. If you are planning to celebrate the end of your keto diet with an all-you-can-eat carbfest, it's not so good. You will put the weight back on at amazing speed.

However, keto does teach your body to use fat for fuel, so you should find it easier to get into ketosis in future.