A Guide to Ketosis

[A.S.T.09]

^ My question kind of pertains to that. Is it okay to have say a Subway sandwich or a small pizza from Domino's every 2-3 weeks? (since I just started today, in 4-5 can I have some Subway or Dominos? then every 2-3 weeks after) I mean, I can go without carbs but I'd hate having to give up Subway and pizza completely. Also, about fats. Is it ok if the majority of my fat grams come from canola oil? Today I had 3tbsps of canola oil for 360 calories and 42g of fat. It'd be easier on my budget to use a big $3 bottle of canola oil for my fat requirements instead of buying small $5 bags of cashews and almonds.

Another question. If I have a little bit too many or too little of grams of fats and protein, is that okay? Nothing big, but just like 5g.

[MiKey4]

Is there a printable version of this? Can't read long texts on a screen.

[CDQ109]

Is there a printable version of this? Can't read long texts on a screen.

Just copy and paste it into a word doc

[mdoghman]

I was wondering about the following foods. Are they good in keto:

- Sardines in oil
- Almonds (u did not mention almonds but almond oil etc)

I also have two questions plz:

- Protein shake after workout (usually i eat a banana or something but now will have to do without) do I drink it directly after workout or should i wait a little?
- How long should I wait after a workout before having the next meal?
- The ratio: 60%, 35% & 5%. Does it have to be like this in every single meal or is it not a problem if this varies per meal?

[Bogal]

I found this an amazing read. I only wish I had read this earlier or learn't about keto dieting. I've always struggled with trimming with glycolitic diets as I've always tended to lose some hard earner muscle and have always struggled to lose that last bit of fat. I've been doing a fair bit of reading and have found this an all encompassing overview of what is keto dieting and how to go about it. The list of food items especially is useful.

My question is that while your body is undergoing the induction phase do you continue to train as you normally would or make a concession during this period? I tend to always train as if I am bulking when I am trimming (usually one muscle group a day, 5 days a week) while incorporating some cardio on those days i train small muscle groups for about 20 min of moderately intense cardio (heart rate about 120-135)

[Downside]

First off, I think this an excellent post OP so reps to you. So according to the food list my whole diet can literally be composed of meat, eggs, cheese and peanut butter for my total cals? I got absolutely no problem at all doing that. How about the protein shake post workout? I can hold on for a couple of weeks with no refeed if peanut butter is 100% acceptable (it just takes care of my every craving).

[mdoghman]

- Yes you can take a protein shake (only post workout) and dont forget the ration of carbs, proteins and fats in your total intake per day
- peanut butter is ok BUT choose natural peanut butter WITHOUT added sugar .. (i have one that is only 2,5g of carbs per 100g)

[DMurph51]

I can hold on for a couple of weeks with no refeed if peanut butter is 100% acceptable (it just takes care of my every craving).

eat pb in moderation. even natural pb has some sugars.

- Yes you can take a protein shake (only post workout) and dont forget the ration of carbs, proteins and fats in your total intake per day

if it fits your macros, you can drink it whenever. not just once a day, and not only pwo.

[mdoghman]

eat pb in moderation. even natural pb has some sugars.



if it fits your macros, you can drink it whenever. not just once a day, and not only pwo.

I know what you mean. Indeed I was surprised when I read the research that it does not matter when you have your shake ..
all this time we used to think it should be done directly after

but they should be aware not to consume too much sugars (some whey shakes might contain lots of sugar)

[DMurph51]

but they should be aware not to consume too much sugars (some whey shakes might contain lots of sugar)

excellent point

[CR56BB]

I get 40/40/20 to lose weight, it got me down to 5% bf. (done on 4SF)

[truegreatness73]

Just do the atkins diet.. way easier to follow and it has the same affect.. You guys are making it way too difficult. By the way dont buy those sticks to test for ketones as those things are not accurate.. Had great results from atkins.. Also my sex drive increase a ton.

[LiDude]

Just do the atkins diet.. way easier to follow and it has the same affect.. You guys are making it way too difficult. By the way dont buy those sticks to test for ketones as those things are not accurate.. Had great results from atkins.. Also my sex drive increase a ton.

Not sure you can build muscle on Atkins, Keto you can if your calories are above maintenance. If your not in Ketosis, or consuming carbs for protein synthesis, don't see how you'd be able to build.

[truegreatness73]

Not sure you can build muscle on Atkins, Keto you can if your calories are above maintenance. If your not in Ketosis, or consuming carbs for protein synthesis, don't see how you'd be able to build.

You can definitely build muscle on Atkins diet but you would have to up the protein more than fat. While being on Atkins you are also in Ketosis. As a matter of fact Atkins was the one who woke people up about the advantages of being in ketosis and the negative affects of starchy processed carbs. People just got familiar with it and modified it more.

Strength train more than cardio if you want to bulk and vice versa if you want to cut. If you are bulking up, up the protein more than fat. If you are cutting up, up the fat more than protein. It worked for me.

[ARGEWS]

hey guys I'm trying keto for the first time and was wondering if i was on the right track,heres my diet plan
meal 1 @ 5am..2 egg omelette,bacon
meal 2 @ 7am..25-30 almonds(un salted)
meal 3 @ 10am...tin of tuna,1 cup of steamed broccoli,1 slice of full fat cheese
meal 4 @ 1pm...2 beef sausage,30 grams of baby spinach
meal 5 @ 3-4 pm...tuna steak(350-400grams) 1 cup steamed broccoli

snack on some more nuts post work out,thanks for any info in advance guys ! ! !

[truegreatness73]

hey guys I'm trying keto for the first time and was wondering if i was on the right track,heres my diet plan
meal 1 @ 5am..2 egg omelette,bacon
meal 2 @ 7am..25-30 almonds(un salted)
meal 3 @ 10am...tin of tuna,1 cup of steamed broccoli,1 slice of full fat cheese
meal 4 @ 1pm...2 beef sausage,30 grams of baby spinach
meal 5 @ 3-4 pm...tuna steak(350-400grams) 1 cup steamed broccoli

snack on some more nuts post work out,thanks for any info in advance guys ! ! !

That sounds good. Make sure there are no sugar in those nuts. Also make sure to add some olive oil in when you cook so you can have some fat in there. You have 5 meals and thats no problem except the thing about that is being in ketosis you wont be as hungry but if you can still eat go ahead. You dont have to watch your calories but make sure you keep your carbs low and only get it from green veggies.

Fat is definitely a WAYYYY better energy source than carbs. If you dont believe me try it and you will see. People still believe in the carb myths..

American food pyramid recommends high carb intake.. Epic fail and too bad people are dying because of it.

[akprelude]

First post so forgive me if I missed this else where in some other Keto post. I have skimmed most of the orginal info without checking out all the links. I'll be reading the rest this weekend. I am looking to start Keto in November. Biggest question is what if any supplements / mulit vitimans are allowed and or recomended. Second question is I am in Flight trainning w/ the army and need to find a way to avoid the "Fog" or mental confusion as it doesn't work out so good for my grades in the aircraft whilst fly. Also this is one of the most informative post I have read in a long time on any forum. Soonce I figure out this reps stuff expect some.

Thanks, Kevin

Hmm forgot i post way back when. So first post in like years.

[ARGEWS]

cheers true greatness

[mcimmino9290]

Great thread deserves its sticky

[ukraine]

So how you actually quit Keto? I'm planning to stick to it for 6-8 weeks(i'll try SKD but don;t know If i can handle it, may need to stick so TKD in a few weeks without refeeding). But when you reach your goals, how can you get back to your regular carb lifestyle? or you should stick to Keto for the end of your life?
Sorry if this has already been covered somewhere

[rickykrajewski]

So how you actually quit Keto? I'm planning to stick to it for 6-8 weeks(i'll try SKD but don;t know If i can handle it, may need to stick so TKD in a few weeks without refeeding). But when you reach your goals, how can you get back to your regular carb lifestyle? or you should stick to Keto for the end of your life?
Sorry if this has already been covered somewhere

if i was in ketosis for the rest of my life i think i would die. lol. once you met your goal, go back to carbs man.

[rickykrajewski]

im a junior in hs right now, and im taking biology ap. i sound like a phucking nerd right now, but understanding the biology behind this is fricken awesome and interesting. i never thought any of that crap would actually come into play!

[humzah]

Question: So, the last time I cheated was on the 29th of of October. I intended on cheating after TWO weeks. The problem is that eid falls on the 7th of November (tomorrow) and since the last carb up I have not had any carbs, literally. Gyms are closed here on sunday and the next three days. So, I was wondering whether it was okay to carb up (involving a cheat meal) and have simple carbs in the form of a cheat meal AND complex carbs WITHOUT A DEPLETION WORKOUT. Please, answer as soon as possible guys .

[Lolblondie]

I am 36 year old female and I have been on Ketogenics for a week now. I have JUST made it into ketosis. I am having a problem deciphering what my ratio should be for fat/protien/carbs.

Yesterday my breakdown was as follows:

Fat 156.7 g
Protien 86.8 g
Carb 18.6

Total Calorie: 1824

Havent lost any weight but have noticed a difference in my appearance and how clothes fit.
Work out 5 days a week. 3 of those days being a high intense body pump class and the other 2 are 20 minutes of running. Any tips??

[alphagorilla]

I am 36 year old female and I have been on Ketogenics for a week now. I have JUST made it into ketosis. I am having a problem deciphering what my ratio should be for fat/protien/carbs.

Yesterday my breakdown was as follows:

Fat 156.7 g
Protien 86.8 g
Carb 18.6

Total Calorie: 1824

Havent lost any weight but have noticed a difference in my appearance and how clothes fit.
Work out 5 days a week. 3 of those days being a high intense body pump class and the other 2 are 20 minutes of running. Any tips??

i think its safe to say, as long as you are with in the 5% carbs a day or less, you are fine. im not sure how accurate what im about to say is but if as long as you keep carbs that low, it doesnt matter if fat or protein is high. Not that im saying eat more protein than fat.

point is, if its working, dont fix it

[Lolblondie]

I have actually cut my carbs way back. Since then also. I have done my BMR and it is showing me to be at 1900 calories so my goal is 1700. I am not a fat girl but stout. You can tell I'm athletic. I would like to lean out so playing with ratios to find something that works. Haven't dropped any weight since starting keto diet but didn't hit keto till 3 days ago and still in. Can tell I am getting smaller physically tho. Thanks for help!!! Sometimes feel your alone at this while the world is eating bagels and peanut butter cups!!!!

[Depaul225]

I am 6'3 205 male. I have been trying to lower my fat while maintaining lean muscle. I'd say my body fat is likely 11-14%.....maybe lower now since I have been on a quasi-ketosis diet for the last 3 weeks. I started at around 214. I am trying to figure out how productive I am being. I eat approx 300g protein, 80g fat, and 40g carb. I am assuming I am using ketones as energy from my stored fat. I cheat once every 20-30 meals to shock my metabolism with carbs. I am now reading that ketosis requires me to up my fat higher. Please someone help guide me in a better direction...if it is necessary.

[Jarabew]

do the no eating after six and hiit sessions only apply when youre trying to get into ketosis?

[rickykrajewski]

not gonna lie guys, after doing both keto and a standard low carb cut, i found noo significant difference other than NO PHUCKING ENERGY on keto. dont get too scared of carbs.

for those debating keto, try a standard low carb cut, focusing more on protein intake and a decent calorie deficit, rather than making sure carbs are close to 0 as possible.

Apples on a cut ftw!

[CR56BB]

No bull**** bodybuilding would kill this thread