Step By Step Keto Diet Plan!

[Mus80]

Thanks for the tip. Now to test it and get rid of the gut!

[colt75]

ive been reading some contradicting information

can anyone clarify for me?

The keto diet is ment to be high fat, high protein low carb diet.


And in the article it says to do this all day everyday (on the weekdays) , but then says except for workout days? Most people would workout at least 4 times a week wouldnt they?

So why does it then say no fats on workout days?

[JOSH1012]

ive been reading some contradicting information

can anyone clarify for me?

The keto diet is ment to be high fat, high protein low carb diet.


And in the article it says to do this all day everyday (on the weekdays) , but then says except for workout days? Most people would workout at least 4 times a week wouldnt they?

So why does it then say no fats on workout days?

Fats slow down Protein Uptake on a post work out. Try to take in your fats about 3 hours after your work out. You want strictly protein post workout. I followed this diet and dropped 30lbs in 3 months it does work. SO you can eat fats on workout days just not after your workout ... wait 3-4 hours before you start consuming them

[colt75]

ahh yeah i get it now.

so you can still consume fats throughout the day, until few hours before your workout, and a few hours after your workout.

[JOSH1012]

ahh yeah i get it now.

so you can still consume fats throughout the day, until few hours before your workout, and a few hours after your workout.

In a nut shell yes. Depending on your fats. Me Personally I would consume MCT fats. These can not be absorbed by the body and are converted in to Ketones which are used like carbs. Animal fats do not do this. They are readily absorbed by the body. There is also studies out there that say the body will not absorb fats post work out whether or not that holds true I dont know. I do know that the protein absorption does get messed with if you consume fat post work out. Bottom line do what works for you experiment a little see how your body feels thats what it comes down too. My diet isnt going to work exactly the same way for you and vice versa just take these things as guidelines and starting points but eventually tailor it to your body and your goal

[coatesybrah]

Cheers for this helped guide me alot. Hopefully my diet plan was made right.

[colt75]

seeing as tomorrow is friday.
am i ment to be starting the carb load up?
40g of carbs (preferably from fruit before the workout)

and then the for the day and half/2days switch amount of fat with carbs, so it will then be high carbs, high protein, low fat?

is that correct?

[jwest2east]

thank you, helpful

The Cyclical Ketogenic Diet: True Fat Loss

In recent media, low carbohydrate diets have been THE fad for almost everybody in America wanting to lose weight. From your secretaries, elementary school teachers, and desk clerks, to bodybuilders, models, actresses, and athletes.

However, there is a huge difference between those who follow an Atkins plan and those who follow a cyclical ketogenic diet (CKD). Atkins is a low carb plan for those who are quite sedentary, walk maybe 3 times a week at the most, and just follow normal everyday activities. So forget Atkins here. The CKD is for those who’s main concern is true fat loss and muscle preservation—muscle for sports and high intensity activities.

My opinion for those who practice Atkins is that while they do lose fat, there is much water loss and most importantly muscle loss. Something we athletes do not want. A CKD is a true fat loss diet that works undeniably, if followed properly and strictly. Yes, low carb diets can be hell at first, but after two to three weeks, there have been anecdotal reports from many dieters that the cravings for carbohydrates decrease. This route to fat burning is unlike any traditional diet all the low-fat diet authors and FDA people have been advocating in history.

I got turned onto this diet a few years back when I got tired of cutting fat and still not being able to lose those last percentage points of bodyfat without losing hard earned muscle. I would start a low-fat diet, and be a either a social misfit (not going out with my friends to party or not going out to eat). Or in the worse case, feel so deprived of delicious junk foods I missed and bail out on the diet all together. One advantage to this diet is that there is no true restrictions on food. One may eat anything labeled a "food"! Well, almost. I’ll explain later.

How the diet works.

The science behind the CKD is simple. Carbohydrates in the diet cause an insulin (a "storage" hormone) output in the pancreas. It is used to store glycogen, amino acids into muscles, while causing excess calories to be stored as fat. So common sense asks me, "How can one try to break down fat, when your body is in a storage-type mode?" Difficult to do, indeed. That is why it makes perfect sense for step one to be cutting carbs.

The next thing that happens in your body is the rise in catecholamines (a "fat mobilizing" hormone), cortisol (a "breakdown" hormone), and growth hormone. Now your body realizes there’s no more carbs to burn for energy, so it must find another energy source: fat.

This usually happens during a metabolic condition called "ketosis." This is when your liver is out of glycogen and starts to produce ketones (by-products of fatty acids). You can check your status of whether or not you are in ketosis with urinalysis strips you can pick up at any local drug store called "Ketostix." Just urinate and see if it turns color. If so, you have ketones in the urine.

When the body is fed fat and protein, it will use dietary fat along with bodyfat for energy with protein going towards repair.

As a side note, there is another reason why this diet makes the most sense to use while keeping muscle. When one follows a high carbohydrate, low-fat, reduced-calorie diet, there’s a point when some bodyfat is burned, but when the body is still in a carbohydrate burning metabolism while trying to lose "weight," it will strip down precious body protein to convert to glucose for energy.

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.

Diet Requirements Mon. to Fri.

The phrase "working smarter, not harder" applies here more than any diet one has tried. One must fully understand what they must do in order to optimize their goal. To set a CKD up, one cannot just expect to cut all carbs in the diet, train hard, and lose fat! Although some have come up with variations to this plan, the one stated in this article, I have found, has worked for myself (it got me to 6% BF), and other clients I’ve trained to the leanest, hardest they’ve ever been.

First, to set up the diet, write down your lean mass weight. Not your total weight, dough boy. If you weigh 200, but have 20% bodyfat, your lean mass weight would be around 160 pounds. Multiply this by one, getting your grams of protein requirements for a day. Make sure you eat at least one gram of protein/pound of lean mass! This is important in recovery from workouts and enough nitrogen retention to keep muscle. Next, multiply by four, to get your protein calories. Here, it is 640.

The rest of your caloric requirements for the day should be fat. Here is the catch: you must eat fat to burn fat. There’s no way around it. There are many advantages to dietary fat on this diet: Feeling of fullness since fat digestion is slow (less hunger), tastes great, and lowers blood glucose levels (lowering insulin and allow all the fat burning hormones to do their job).

So how much fat? I always recommend starting out with a 500 calorie deficit from your maintenance calories. If you don’t know, it is usually 15 times body weight (full body weight here) depending on an individuals metabolic rate. So here, the example would need 3000 calories a day to maintain weight, and 2500 calories to begin fat loss.

2500 minus 640 (protein calories) is 1860 which works out to be around 206 fat grams a day. Now as you go deeper into the diet, and find the need to restrict calories more, you must cut fat calories, not protein.

The Weekend Carb Load

Since muscle glycogen is the main source of energy for anaerobic exercise such as weight training, we cannot simply deplete all stores while working out and not fill them back up. If that does happen, be rest-assured that the body WILL use protein for fuel then. But this won’t happen on the CKD.

Your one and a half days of "freedom" allow you to do two things: First, reward your carb cravings from the previous days, allowing you to enjoy pleasures like pizza, pasta, breads, etc. Second, eating these things are physiologically rewarding as insulin levels run high, storing amino acids and carbs, as glycogen, into the depleted muscle allowing you to be able to workout again the following week.

Your "carb-up" should begin Friday night and last until around midnight Saturday. Now the next important issue to address is how many carbs. Some lucky individuals find that they eat whatever they want for the 24-30 hour time interval and receive perfect glycogen compensation, while others rely on a better statistical number.

What has been recommended by other authors of the CKD is 10-12 grams of carbs per kilogram of lean mass. Again, time to do math. Our example had 160 pounds of lean mass, so divide that by the conversion factor of 2.2, and we get roughly 73 kg.

100 Grams of easily digested liquid carbs along with around half as many grams of carbs in protein (here 50) as a whey shake or something of that nature should be taken right after the last workout (which I will address in the workout section of the article) when insulin sensitivity will be at its greatest.

A few hours later this individual will start to spread the remaining 630 grams of carbs, along with the important number of 160 grams of protein (remember, keep this constant) during the remainder of the compensation period.

So what about dietary fat? I know you’re reminding yourself, "Didn’t this guy mention pizza?" Yes, I did. And here’s why. During the first 24-30 hours of carbing up, the body will use all dietary carbohydrates to refill glycogen, protein for rebuilding, and get this: fat for energy. Still?

Just like the previous five and a half days. Makes sense. When all the carbohydrates are being used for more important functions (muscle), what else is there to be used? However, you can’t just eat all the fat you want. Keep grams of fat intake below your body weight in kilograms. Again, here our example will keep is fat below 73 during the carb-fest.

By anecdotal reports, this should keep fat regain minimal to nil. Keeping fat intake extremely low has even caused some extra fat burning during the carb up!

As stated before, some dietary fat should be eaten to slow digestion and keep sugar levels stable. Whether it be saturated, unsaturated, or essential fats, is the dieter’s decision. All have nine calories per gram. (Note: there is a claim that essential fatty acids such as flax seed oil increase insulin sensitivity within the muscle cells, in turn, increasing glycogen intake.)

In Case You Missed It

So here’s how it breaks down during the week: Sunday through Friday afternoon , you will follow the low carb diet outlined above. Eat fat and protein all day everyday except on workout days because after workouts, you will need to consume strictly just protein—no fat or carbs.

Some have found to enjoy a protein shake afterwards because they are easily digested. Do whatever works for you. But fat is not logical since you want the protein to fuel the healing process as quickly as possible and fat will only slow it down.

Friday afternoon, around two hours before your last workout of the week, eat two to three pieces of fruit. This will get your body/liver ready to start the carb loading and give you some energy for that final, dreadful workout (trust me, during the first few weeks, you will not want to do that final workout, but you must). Then from Friday night until Saturday at midnight or until bed, eat those carbs!

[Akronica]

Hi, I am new to the forums and to Keto diet as well. I am 6' 2", 200 lbs with about 19% Body fat and would love to get close to 10%. I started Keto Diet yesterday and would like someone to let me know if this diet is good or should I make any changes

Thanks

Numbers at end are Calories Carbs Fat Protein

Breakfast Liquid Egg Whites, 1/2 Cup 60 0 0 14
3x Egg Hard Boiled 234 3 17 20
Black Diamond - Cheese String Marble, 1 Stick 60 0 4 6
Oil - Olive, 1 tablespoon 119 0 14 0
Timothys - Coffee, 9 oz 3 0 0 0
Coffee Cream - 10% Half and Half, 1 Tsp 15 0 2 0
Turkey Bacon, 3 slice 75 0 5 6


Snacks 1 - 10am
Gnc Pro Performance - Whey 1.5 Scoop 195 5 1 42
Nuts - Almonds, 1.5 oz 245 8 21 9

Lunch
Baby Spinach - Baby Spinach, 1 cups 10 2 0 2
Chicken - Breast roasted, 1.5 unit 129 0 3 24
Black Diamond - Cheese String Marble, 1 Stick 120 0 8 12
Oil - Olive, 2 tablespoon 239 0 27 0

Snacks 2 - 2pm
Extra Lean Ground Beef, 150 g 270 0 15 32
2 Egg Hard Boiled 60g, 120 g 156 2 12 13

Dinner
Chicken - Breast, roasted, 1.5 unit 129 0 3 24
Broccoli - Raw, 1 cup, chopped 30 6 0 2

Snacks (Post Workdout)
Gnc Pro Performance - Whey Isolate 28 - Cookies and Cream, 52.5 g (1 scoop) 195 5 1 42
4 x Dextrose Tablets 4 gm

Totals 2,294 33 133 248

[miikeb]

Hi, I am new to the forums and to Keto diet as well. I am 6' 2", 200 lbs with about 19% Body fat and would love to get close to 10%. I started Keto Diet yesterday and would like someone to let me know if this diet is good or should I make any changes

Thanks

Numbers at end are Calories Carbs Fat Protein

Breakfast Liquid Egg Whites, 1/2 Cup 60 0 0 14
3x Egg Hard Boiled 234 3 17 20
Black Diamond - Cheese String Marble, 1 Stick 60 0 4 6
Oil - Olive, 1 tablespoon 119 0 14 0
Timothys - Coffee, 9 oz 3 0 0 0
Coffee Cream - 10% Half and Half, 1 Tsp 15 0 2 0
Turkey Bacon, 3 slice 75 0 5 6


Snacks 1 - 10am
Gnc Pro Performance - Whey 1.5 Scoop 195 5 1 42
Nuts - Almonds, 1.5 oz 245 8 21 9

Lunch
Baby Spinach - Baby Spinach, 1 cups 10 2 0 2
Chicken - Breast roasted, 1.5 unit 129 0 3 24
Black Diamond - Cheese String Marble, 1 Stick 120 0 8 12
Oil - Olive, 2 tablespoon 239 0 27 0

Snacks 2 - 2pm
Extra Lean Ground Beef, 150 g 270 0 15 32
2 Egg Hard Boiled 60g, 120 g 156 2 12 13

Dinner
Chicken - Breast, roasted, 1.5 unit 129 0 3 24
Broccoli - Raw, 1 cup, chopped 30 6 0 2

Snacks (Post Workdout)
Gnc Pro Performance - Whey Isolate 28 - Cookies and Cream, 52.5 g (1 scoop) 195 5 1 42
4 x Dextrose Tablets 4 gm

Totals 2,294 33 133 248

Waaayyyy too much protein, only need about 162g and the rest should be fats. Keto is about High Fat, Moderate Protein, no/low carb. Instead of extra lean ground beef do 80/20 beef and some steak instead of chicken. Also would try to get the carbs a bit lower during induction to get through induction phase quickest you want the number of carbs as low as possible.

[Akronica]

Waaayyyy too much protein, only need about 162g and the rest should be fats. Keto is about High Fat, Moderate Protein, no/low carb. Instead of extra lean ground beef do 80/20 beef and some steak instead of chicken. Also would try to get the carbs a bit lower during induction to get through induction phase quickest you want the number of carbs as low as possible.

Thanks a lot, I have to readjust my macros then, I guess need to get regular ground beef, hot dogs, steak, Salmon all the greasy stuff and lower protein. Also get rid of greens such as Spinach and Brocolli

[DrMusclesRX]

In. Really helpful thread OP.

[Blackjack68]

Also get rid of greens such as Spinach and Brocolli

Whoa, wait, wut? Why get rid of those (did I miss something)? Both great for keto diets. Fiber, micros, phytos.

[Renar]

Whoa, wait, wut? Why get rid of those (did I miss something)? Both great for keto diets. Fiber, micros, phytos.

No way you should ditch those. People shoudln't write if they don't know. Spreading misinformation is bad
Keep the dark green veggies!

[Akronica]

I am definitely keeping dark greens for fibre and good nutrition. Here is my updated Diet for today, please let me know if this one is good and I should continue on it
Thanks

Breakfast Calories Carbs Fat Protein
=========
Egg Whites - All Whites, 1/2 Cup 60 0 0 14
3x Egg Boiled 60g, 180 g 234 3 17 20
3x Turkey Bacon slice 75 0 5 6
1.3 TBSP Olive Oil, 164 0 19 0
1x Black Diamond-Cheese String Marble, 60 0 4 6
Neilson -10%Mf Cream (15ml) 20 1 2 0

Lunch
======
3x Flaxseed Oil (1300 Mg Capsule) 45 0 3 0
1x Mcdonalds- Double Cheese Burger- Plain (No Bun) 280 3 20 20

Dinner
======
1x Broccoli - Raw,Cup 30 6 0 2
150g Extra Lean Ground Beef 270 0 15 32

Snacks 1 - 10am
===============
2xTbsp Natural Peanut Butter, 200 6 16 8
2xTbsp Olive Oil 239 0 27 0
30g Black Diamond Mozzarella Cheese 110 1 8 8
1 Black Diamond Cheddar Cheese String 70 0 6 5

Snacks 2 - 2pm
==============
Costco-Salmon, Atlantic (196g) 340 0 20 37

Snacks 3 - 8pm
==============
Nuts - Almonds, 1.5 oz (23 whole kernels) 245 8 21 9

Totals 2,442 28 183 167
======

[Scottson]

Hi im 86kg and have between 16-18percent BF. trying to do the keto diet, but want someone to reply that know what they are doing pleaseeeeeee! 155g of protein and 190g of fat 2400 calories a day. That right for me?
SOMEONE HELP. Can i also lower my fat intake by say 10g to make me burn more of my bodyfat off quicker?

[GeeMon]

in on 10 year thread.

[TorinLexx]

Bump

[trozzle]

Hey guys, just want a VERY brief yes/no as to whether my keto diet is acceptable for me. I weigh 73kg (160lbs) and am somewhere around 10%BF currently. According to this, my BMR should be roughly 2400cal however I'm slightly towards the exctomorph side of things so it may be even higher. Going from what I've read on keto diets, I'm led to believe I should be getting around 100g fat and 150g protein per day, but what confuses me is that this (loose) guideline is seeing my daily caloric intake around the 1650 - 1750 mark which I would have thought to be a bit less than optimal...

Below is a screenshot of my prospective daily intake as per what I've done up in MyFitnessPal - so I'm not 100% on the Cal/C/F/P values, though I've tried my hardest to get the most accurate choices.


Yeah I know how boring it is and how it's seriously lacking fibrous stuff (which I will fix up with spinach, AT LEAST during the weekend carb load) but it still doesn't look quite right. It really isn't very much food at all, even though it leaves me content and not hungry through the day...more fat perhaps?

[Rickster1522]

This was very helpful. Will def be looking into this after a while. How long does someone recommend staying on a "Ketos Diet"? Until desired results are reached??
Also, what are some general Fats to stock up on??? Other than the obvious. I know red meat, olive oil, bacon, almonds.. anything else??

[CHRISTOPHERTEE]

Has anyone here actually tried this post? I am about to try this pretty much word for word except for a few things that I don't think matter (like not consuming fats post workout is stupid).

I wanted to know if anyone has done this and has seen results.

[MaiArrendersi]

Has anyone here actually tried this post? I am about to try this pretty much word for word except for a few things that I don't think matter (like not consuming fats post workout is stupid).

I wanted to know if anyone has done this and has seen results.

Did this for 4-5 months and saw great results. Wouldn't cut any other way now. You'll like it a lot after weeks 2-3.

[CHRISTOPHERTEE]

Did this for 4-5 months and saw great results. Wouldn't cut any other way now. You'll like it a lot after weeks 2-3.

You've got me seriously excited. You followed this thing to the T? Tell me what you did please!

[ThaJerzeyDevil]

You've got me seriously excited. You followed this thing to the T? Tell me what you did please!

did u not see his avatar wow thats inspiring

[Revrant]

So I registered to ask, I'm not interested in muscle building, I've always been a big, very strong dude, so can I do this with swimming every day? Has anyone done that? I'm looking to shed the fat not necessarily put it on in the form of muscles.

[FLEXLUIS]

on carb refeed days friday afternoon to saturday night are you supposed be off from the gym?

also sine ive been doing IF (20/4) for about 25 weeks now I workout fasted (semi fasted with bcaa's technically) will not eating fruit before my refeed be a problem?

[Jealster]

I love doing the keto diet works a treat and after a week you can see the difference, I like to eat penut butter and nuts and just to accelerate fat burning even more i drink a few cups of green tea throughout the day. I do notice for a long period you will loose mass so if im doing this for a long period i tend do eat carbs for breakfast (Oats) Blueberrys...

[Burtle1]

so what are the typical foods YOU guys eat on this diet ??

What do YOU drink ?

[theplazmaworker]

... man i heard about the keto diet... but i have a problem. its the lack of information.. i dont know how to put 2 on 2 on how many proteins i can intake and carbs and fat.
im 27 - 20 % fat. weigh 97 kg. height is 1.84 centimeters... if im right my lean bodymass is 70.4 kg.
i dont know how to put the math up. i would like some help if its ok...

[Jealster]

Hello
I have created a detailed video on Keto Diet search my name in youtube and there will be a video named how to get shredded check it out and please do feel free to leave any feedback!

Name - Shafraz Jeal

Join the shredded generation!