please critique my keto diet

**taleofekati** · 10-09-2008, 09:37 PM

i'm going to try this. I've done some research on fit day and this is what i come up with

Meal 1

4 whole eggs
1 slice american cheese

meal 2

baked chicken
5 tsb ranch dressing

(i don't like salad, or really anything green)

meal 3

3 tsb peanut butter

meal 4

10 oz steak tips

meal 5 (post workout)

whey protien / OJ

that's right at 157G Protien= 656 calories, 150G Fat=1,335 calories = 2,054 calories, not includiing meal 5 so on a daily basis it's closer to 2200 calories when i work out

is that okay for my size? 5'8 about 180, 15-17% BF

what is the verdict on the OJ with the whey protien? yes? no?

**alottaboost** · 10-10-2008, 04:13 AM

Originally Posted by taleofekati

i'm going to try this. I've done some research on fit day and this is what i come up with

Meal 1

4 whole eggs
1 slice american cheese

meal 2

baked chicken
5 tsb ranch dressing

(i don't like salad, or really anything green)

meal 3

3 tsb peanut butter

meal 4

10 oz steak tips

meal 5 (post workout)

whey protien / OJ

that's right at 157G Protien= 656 calories, 150G Fat=1,335 calories = 2,054 calories, not includiing meal 5 so on a daily basis it's closer to 2200 calories when i work out

is that okay for my size? 5'8 about 180, 15-17% BF

what is the verdict on the OJ with the whey protien? yes? no?

Sounds good, but you're gonna have a hard time doing number 2 without fiber. If you don't like greens, at least take some fiber supps.

**Nutir** · 10-10-2008, 04:34 AM

OJ is a no on keto, you don't want any fructose.

If you want to get that PWO insulin spike, just add some dextrose to your whey+water.
Try getting some greens in there, many ways to make it taste better.

Other than that, macros seem allright, it's up to you to adjust if it doesn't work out.

**startrek** · 10-10-2008, 06:42 AM

You're on the right track, but here are a couple of potential problems:

Peanut butter: Make sure it's natural, or you'll be getting too many carbs from added sugar.

Ranch dressing: Most has a little sugar added. Go for blue cheese or Caesar dressing if you like them.

American cheese: Processed, which means artificial additives. Replace this with an unprocessed cheese like cheddar, colby, monterrey jack, or Swiss.

OJ: Absolutely not! Use a sugar-free drink mix if you want a sweet drink.

Fiber: If you don't like salad, then drink two glasses of Metamucil or psyllium husk laxative a day. You'll be sorry if you don't, trust me.

Otherwise I think you're in good shape.

**taleofekati** · 10-10-2008, 08:40 AM

thank you so much for the feedback!

a couple of things..

1. i think it's just the color green.. we just dont' roll together. I will be taking a fiber suppliment, forget to mentiont hat, as well as a mutlivitim

2. is the calories too high? i've read somewhere that you don't need as many cals when in keto

3. the only reason i added the OJ was because in that sticky someone swore by it and he had alot of reps, so I rolled with it, but i'm fine with water. that's how I take it now anyway

4. do i take a couple of days off from training to get used to the no carbs or just jump right in?

5. ranch dressing is the only dressing i will eat. is it to the point where I need to find a replacement for the ranch or will i not f up my diet if i kepep it there

6. i'll just cut the cheese. i'm a very picky eater, and american cheese is the only cheese i'll eat with eggs, if I can't half any i'll just add an additional egg and call it a day.

thanks again!

**Nutir** · 10-10-2008, 09:09 AM

Originally Posted by taleofekati

thank you so much for the feedback!

a couple of things..

1. i think it's just the color green.. we just dont' roll together. I will be taking a fiber suppliment, forget to mentiont hat, as well as a mutlivitim

2. is the calories too high? i've read somewhere that you don't need as many cals when in keto

3. the only reason i added the OJ was because in that sticky someone swore by it and he had alot of reps, so I rolled with it, but i'm fine with water. that's how I take it now anyway

4. do i take a couple of days off from training to get used to the no carbs or just jump right in?

5. ranch dressing is the only dressing i will eat. is it to the point where I need to find a replacement for the ranch or will i not f up my diet if i kepep it there

6. i'll just cut the cheese. i'm a very picky eater, and american cheese is the only cheese i'll eat with eggs, if I can't half any i'll just add an additional egg and call it a day.

thanks again!

1. Close your eyes..

2. Nah, cals have the same impact
3. Misc+porn = greens, reps don't mean that much IMO

(no offense to the guy mentioned by OP)
4. I'd jump right in, go 2 weeks without carbup and stick with it.
5. Try french dressing, I love that! Mayo is great for keto too
6. Cheese is fine, but a block is always better than slices. Watch out for carbs

**taleofekati** · 10-10-2008, 07:31 PM

just to clairfy, nothing in my diet is so bad to where i'm going to throw the entire thing off right? mid week i'll go get more peanut butter and dressing, i'll be fine utnil then? i start tomorrow.

also, i want to throw some hines 57 steak sauce with my steak.. am i good to go on that?

what is a good fiber suppliment?

**startrek** · 10-10-2008, 07:33 PM

Originally Posted by Nutir

5. Try french dressing

NO! French dressing is loaded with sugar! No French dressing unless it's sugar-free! (And I don't think I've ever seen that, but if you can find it, go for it.)

**Nutir** · 10-11-2008, 01:57 AM

Originally Posted by startrek

NO! French dressing is loaded with sugar! No French dressing unless it's sugar-free! (And I don't think I've ever seen that, but if you can find it, go for it.)

I've been on keto for 4 months without a problem, I know what I'm saying

Over here, french dressing was the only one I could find with low carbs, and it tastes damn good over some broccoli.

**Jaws08** · 10-11-2008, 03:33 AM

Never eat fiber. It is a low fat myth and unhealthy.

If you really want to a fiber supplement, save some money and eat any cardboard boxes you have lying around the house - thats all fiber is!

**pcx4487** · 10-11-2008, 08:33 AM

i've found a few brands of caesar and blue cheese dressing that list 0 or less than 1g of Carbohydrate per serving, if you're looking for other options from ranch.

**startrek** · 10-11-2008, 08:36 AM

Originally Posted by Nutir

I've been on keto for 4 months without a problem, I know what I'm saying

Over here, french dressing was the only one I could find with low carbs, and it tastes damn good over some broccoli.

Then you must have real, actual French dressing. I'm in America, where we have processed, goopy French dressing that has more additives than laundry soap.

**gleko** · 10-11-2008, 08:44 AM

Just on the fibre thingy,
(yes fibre is spelt correctly

)

Perhaps everybody really is different, but for myself, I have not taken ANY extra fibre since eating low carb, the fat in my diet seems to do just fine. I am not kidding when I tell you I take a dump between 9-10 am every single day. If I am working out at 9:30 or 10:00 am I make sure I get up earlier to eat brekkie earlier to insure an early toilet break.
I have never been so regular as when I eat low carb high fat.

give the extra fat a try first, you may be pleasantly surprised.

**startrek** · 10-11-2008, 11:03 AM

Fair enough. True, we are all different. And if you're a keto newbie, you'll know within a couple of days if you need a fiber* supplement or not, when you wake up at 3:00 a.m. with the feeling that someone is plunging a flagpole into your rectum.

* also spelled correctly

**Stonecoldtruth** · 10-11-2008, 01:40 PM

For me fibre supplementation becomes neccesary on low carb diets because I too dislike the green stuff. I have lost a total of 193lbs so far, 170 of it being on a ketogenic diet, so I have found out what works well for me. I supplement with psyllium husk to keep me regular and 'solid'.

**Jaws08** · 10-11-2008, 05:00 PM

Originally Posted by startrek

Fair enough. True, we are all different. And if you're a keto newbie, you'll know within a couple of days if you need a fiber* supplement or not, when you wake up at 3:00 a.m. with the feeling that someone is plunging a flagpole into your rectum.

* also spelled correctly

no you won't, it takes longer than a couple of days.... that is your body adjusting. Having been screwed by eating fiber your whole life, your digestion will not fix itself immediately. If someone came in here saying 'ive been on keto for a couple of days and its not working' what would you say? you would tell them it takes more time to adapt. Exactly the same with removing fiber.

**gleko** · 10-11-2008, 07:40 PM

Originally Posted by startrek

Fair enough.

* also spelled correctly

LOL

**taleofekati** · 10-12-2008, 06:31 AM

Originally Posted by taleofekati

just to clairfy, nothing in my diet is so bad to where i'm going to throw the entire thing off right? mid week i'll go get more peanut butter and dressing, i'll be fine utnil then? i start tomorrow.

also, i want to throw some hines 57 steak sauce with my steak.. am i good to go on that?

what is a good fiber suppliment?

no one answered my question.

not trying to be an ass or anything, but i would like it answered. i dont' want to waste time not eating carbs and be throwing myself off becuase of one meal.

if I am going to eat a dressing, it's ranch. i am extremely picky, and everything else ot me is nasty.

the main 2 concerns i have are the ranch and the peanut butter. i am going to get natural peanut better here in a couple of days, but will i be fine until then?

**CanuckTank** · 10-12-2008, 08:00 AM

Originally Posted by taleofekati

just to clairfy, nothing in my diet is so bad to where i'm going to throw the entire thing off right? mid week i'll go get more peanut butter and dressing, i'll be fine utnil then? i start tomorrow.

also, i want to throw some hines 57 steak sauce with my steak.. am i good to go on that?

what is a good fiber suppliment?

why are you asking us? Look at the bottle and see how many carbs are in it. You need to track your carbs for sure and I don't see you doing that.

Start counting them and keep them under 30g a day.

**taleofekati** · 10-12-2008, 08:39 AM

i use fitday.com, i am tracking my carbs, it's right at 21 a day.

what concerns me is someone said something about the sugar and that it can spike your insilin which would take you out of ketosis

the amount of carbs is not a problem. I have that down pact with where I am. my macros in general are down to a T.

but again, someone said something about the sugar in the peanut butter and/or ranch and that has me concerned. i dont' want to defeat the purpose.

**gleko** · 10-12-2008, 08:43 AM

Originally Posted by taleofekati

i use fitday.com, i am tracking my carbs, it's right at 21 a day.

what concerns me is someone said something about the sugar and that it can spike your insilin which would take you out of ketosis

the amount of carbs is not a problem. I have that down pact with where I am. my macros in general are down to a T.

but again, someone said something about the sugar in the peanut butter and/or ranch and that has me concerned. i dont' want to defeat the purpose.

The mythical sugar spike from whatever carbs you want to ingest is NOT a problem Keep your carbs down and Bob's your uncle's second cousins' brother's wife.
No problems,
My main carb source when keeping carbs very low is the sugar in my morning coffee.

**taleofekati** · 10-12-2008, 08:51 AM

thank you so much. answered my question.

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