Hows this? My first time...

[Cortic]

Hi Guys!

So i figured i'd try this whole keto thing for a few months seeing as its summer very soon

I stay at my girls house mon night-tuesday night, so ill make this time my "carb up period".

Anyways started keto last wednesday, this is my 4th day on it and id like some feedback on what i have been eating for the last few days and see if its all good.

Saturday:

4 rashers Bacon + peanut butter + finger cheese

Protein shake (in water)

creatine + 1tsp dex + 1tsp malt (dont know if this is acceptable)

Chicken breast with bacon & garlic butter

Medium piece scotch fillet steak

Almonds


Day 2:

Bacon + eggs + chicken breast

2x chicken skewers

4x chicken drumsticks (the little marinated ones)

Almonds

3x pork ribs

finger cheese



Ok so with all this i still take my multi v + 2x fish oil caps in the morning.

How am i doing?

155 lb, 10% bf, 20 yo

[Eileen]

Where's the vegetables????

You really need to eat lots of green veg to keep this diet working well, and to keeo you in good health.

Peanut butter is not a great keto food, it has more carbs than you'd think, and it is so easy to overdo it. Try eating raw nuts like almonds, walnuts, brazil nuts, hazelnuts instead.

Only take a whey shake post workout, and then whizz it with a little dextrose (30g whey, 15g dex is a good starting point). The rest of the time, eat real food.

Malt is another form of sugar. Not good.

Bacon is often high in salt and nitrates and undesirable extras. Handle with care. Same with pork ribs, most people retain a ton of water after eating them.

Watch out for anything that has been marinated. Most marinades contain a lot of sugar.

What is finger cheese?

You've got an awful lot of chicken in your diet. What are your macros like, and how many cals a day are you eating?

Unless your girlfriend lives on oatmeal and skim milk, you may find it easier to do keto at her house, and carb-up at home. A clean, low fat carbup is harder to manage than a nice high fat keto meal.

[Cortic]

Ok to answer your questions:

A Finger of cheese is about the equivalent to 2 cubes (small serving).

Wont eating lots of veggies kick me out of ketosis? (i.e. carbs...)

The PB i eat was only a small amoutn and it was 100%, but yes as mentioned i do eat almonds frequently.

My shake was consumed post workout. You say that dex is good but malt is, however lots of people believe a 1/2 & 1/2 mix of the two in your pwo shake is best. Their both sugars...

Bacon and pork are a very rare thing in my diet. It was the weekend and thats usually only a saturday/sunday eating habit.

I eat alot of chicken cause when i go out shopping or what not, its the only stuff thats readily cooked in shops (i cant grab a steak when im out)...

Im not really sure how many calories it is, but i was assuming around 2000... Ill count today and find out.

And as for staying at my girls, she lives with her parents and they still cook for her, so like i have to eat what they cook for me (which is usually a pasta or rice dish).

Still need answers....

[Eileen]

You haven't done any reading or research on this diet, have you?

Peanut butter will kick you out of ketosis a lot quicker than broccoli will. For anyone who works out hard, there is no practical limit on the amount of leafy green veg you can eat on a keto diet. There is a limit on the amount of nuts you can eat.

Also, calories count. If you want to do a CKD, with carb-ups, you have to be eating well under maintenance during the week. So you need to know what your maintenance is, and exactly how much you are eating. You can judge spinach by eye, but you need to weigh your cheese, meat and especially your nuts.

The kind of ready-cooked chicken you buy in shops often has a lot of added sugar. A piece of cheddar is a better bet in those situations.

There are different types of sugar. PWO, you want the one with the highest GI, that's dextrose. Avoid anything with any amount of fructose, this will refill liver glycogen, kicking you out of ketosis.

Very few people can cook rice or pasta without putting a high fat sauce on it. On carb-up (which you shouldn't be doing until you've done two clear weeks of keto), you want to keep fat as low as possible. Many pasta sauces work well poured over cauliflower or broccoli instead.