Step By Step Keto Diet Plan!

[Lexed]

My dressing contains 1g of sugar and I plan on using 2 servings would this be a problem?

[Eileen]

I really need some help with the keto diet... I'm 6'1 180 20% bf... I did the calculations and I need 156g protien per day and around 215-255g of fat and 30- 50 carbs.. I am an endurance athelete and train eod full bodyworkout and do cardio at night.. Do I need to take carbs after the cardio? Is there a sample diet I can see or a list of foods good for keto? Do I need to carb up on this kind of workout routine if so how would that work? Do you take carbs pre workout? Any other useful information would be great.. Thanks

Normally, you don't take carbs after cardio, but since it's likely your focus workout, you could take half a whey shake. If you combine cardio and weights, or there is a resistance element to your cardio, take a normal whey shake after.

Yes, I'd say with that routine, you do need to carb-up regularly.

What sort of sport do you do?

Take a small carb meal pre-workout if you are training specifically, rather than working on fat loss. For example, if you are a kickboxer, and you have a training session with your coach, then eat some oatmeal first. If it's a treadmill session, don't bother. Another option is coffee with coconut oil melted into it. The coconut oil acts like a MCT for quick energy.

My normal diet is something like:
Breakfast: mushroom omlette
PWO: whey shake
Lunch: fish and huge green salad, olive oil dressing.
Snack: handful of nuts.
Dinner: steak or chicken and piles of vegetables.
Supper: cottage cheese, or jelly and cream, or cheddar, or bran muffins (recipe in recipe section) or this weather, keto ice-cream.

[james3302]

Okay this is what I have taken from all that I've read.
My stats=I weight 220lbs right now and have 24.5% bodyfat.
that gives me 167.2 lean body mass
I plan on eating 2,000 calories a day(i have been eating 1,600-1,800 so I'm afraid to go any higher and gain weight)

So I should get 167.2 grams of protein a day(669 calories)
And 148 grams of fat(1331 calories).
I Should eat as little carbs as possible, less than 50

On carb load days I eat 759 grams of carbs(10 grams per kg of lean body mass)
And keep my 167.2 grams of protein and limit my fat.

Question 1:
Now 759 grams of carbs plus the 167 grams of protein =3,704 calories!!!
So is this for the whole 1.5 days or is this per day? Even if it's for the entire 1.5 days that averages out to 2,692 calories a day, is that right?


Question 2:
What kind of carbs should I eat on a carb load? Complex carbs like oatmeal, wheat bread, sweet potatoes or what? Pizza and white bread are acceptable?

Question 3:
There's been discussion about whether I should just have a post workout protein shake with juice or not. So juice or no juice and what kind. I read somewhere to use Dextrose or something like that. I'm not sure what that is. Also I'm going to be running in the morning and then lifting in the afternoon. Should I have two shakes?

[mixxalot]

If you trying to burn fat you need to reduce carbs to 25% max of diet. And to eat less than you burn.

Okay this is what I have taken from all that I've read.
My stats=I weight 220lbs right now and have 24.5% bodyfat.
that gives me 167.2 lean body mass
I plan on eating 2,000 calories a day(i have been eating 1,600-1,800 so I'm afraid to go any higher and gain weight)

So I should get 167.2 grams of protein a day(669 calories)
And 148 grams of fat(1331 calories).
I Should eat as little carbs as possible, less than 50

On carb load days I eat 759 grams of carbs(10 grams per kg of lean body mass)
And keep my 167.2 grams of protein and limit my fat.

Question 1:
Now 759 grams of carbs plus the 167 grams of protein =3,704 calories!!!
So is this for the whole 1.5 days or is this per day? Even if it's for the entire 1.5 days that averages out to 2,692 calories a day, is that right?


Question 2:
What kind of carbs should I eat on a carb load? Complex carbs like oatmeal, wheat bread, sweet potatoes or what? Pizza and white bread are acceptable?

Question 3:
There's been discussion about whether I should just have a post workout protein shake with juice or not. So juice or no juice and what kind. I read somewhere to use Dextrose or something like that. I'm not sure what that is. Also I'm going to be running in the morning and then lifting in the afternoon. Should I have two shakes?

[james3302]

If you trying to burn fat you need to reduce carbs to 25% max of diet. And to eat less than you burn.

During Ketosis reduce to 25%? I plan on having less than that.

[mixxalot]

During Ketosis reduce to 25%? I plan on having less than that.

Way to eat less than 80 grams of carbs. Ideal would be 50-80 grams for even carb up days. If you eat too many carbs, you will spike insulin and add fat.

[Eileen]

Okay this is what I have taken from all that I've read.
My stats=I weight 220lbs right now and have 24.5% bodyfat.
that gives me 167.2 lean body mass
I plan on eating 2,000 calories a day(i have been eating 1,600-1,800 so I'm afraid to go any higher and gain weight)

So I should get 167.2 grams of protein a day(669 calories)
And 148 grams of fat(1331 calories).
I Should eat as little carbs as possible, less than 50

On carb load days I eat 759 grams of carbs(10 grams per kg of lean body mass)
And keep my 167.2 grams of protein and limit my fat.

Question 1:
Now 759 grams of carbs plus the 167 grams of protein =3,704 calories!!!
So is this for the whole 1.5 days or is this per day? Even if it's for the entire 1.5 days that averages out to 2,692 calories a day, is that right?


Question 2:
What kind of carbs should I eat on a carb load? Complex carbs like oatmeal, wheat bread, sweet potatoes or what? Pizza and white bread are acceptable?

Question 3:
There's been discussion about whether I should just have a post workout protein shake with juice or not. So juice or no juice and what kind. I read somewhere to use Dextrose or something like that. I'm not sure what that is. Also I'm going to be running in the morning and then lifting in the afternoon. Should I have two shakes?

Keep carbs to less than 20g. That gives you a lot of vegetables, no bread or oatmeal etc.

Ignore the carb-up guidelines for the moment. At the moment, you can't afford to eat that many carbs. Set your carb-up calories at about 10% above maintenance, and reverse the macros. 30% protein, fat as low as possible, the rest of your calories from clean carbs like oatmeal, root veg, low fat dairy, wholegrains. No sugar or junk, try to avoid white flour in general, it tend to cause bloating. Maybe one white bread meal soon after your depletion workout, then switch to wholegrain.

Post workout, have a scoop of whey and (optional) a small amount of dextrose, also known as glucose. It's easily available, in pharmacy, health food shop, even supermarkets. And it's dirt cheap. Avoid fruit and fruit juice, fructose is not your friend.

Shake only after lifting. After running, wait half an hour and eat normal keto food.

[james3302]

Keep carbs to less than 20g. That gives you a lot of vegetables, no bread or oatmeal etc.

Ignore the carb-up guidelines for the moment. At the moment, you can't afford to eat that many carbs. Set your carb-up calories at about 10% above maintenance, and reverse the macros. 30% protein, fat as low as possible, the rest of your calories from clean carbs like oatmeal, root veg, low fat dairy, wholegrains. No sugar or junk, try to avoid white flour in general, it tend to cause bloating. Maybe one white bread meal soon after your depletion workout, then switch to wholegrain.

Post workout, have a scoop of whey and (optional) a small amount of dextrose, also known as glucose. It's easily available, in pharmacy, health food shop, even supermarkets. And it's dirt cheap. Avoid fruit and fruit juice, fructose is not your friend.

Shake only after lifting. After running, wait half an hour and eat normal keto food.

Thanks for the reply. My maintenance calories is around 2,900 calories a day, but I have been eating 1,800 and not exercising. I was thinking of eating 2,000. If that too much of a deficit? I am in a weight loss challenge and cannot afford to gain or maintain for a single week.

[Eileen]

My maintenance calories is around 2,900 calories a day,

Are you sure? Those are very high maintenance cals for someone with your level of bodyfat. If you are using a calculator to work them out, it's almost certain they have overstated. Unless you dig ditches or something for a living, it doesn't really matter how hard you work in the gym, your maintenence cals will be lower than you think.

[james3302]

Are you sure? Those are very high maintenance cals for someone with your level of bodyfat. If you are using a calculator to work them out, it's almost certain they have overstated. Unless you dig ditches or something for a living, it doesn't really matter how hard you work in the gym, your maintenence cals will be lower than you think.

yes I used a calculator and put that I workout 5 days a week. I don't have a gym membership so I'll just be running/walking and doing bodyweight exercises. I hope to lose 2 lbs a week during the 13 week challenge. That should put me around 194lbs. There's money up for grabs($1,666) so I want to win.

[james3302]

another question about food. I read on here that we can eat PB. My PB has more carbs then protein. So how can We have it? 2 tbsp has 15 carbs. And I can eat any veggies as long as they don't have seeds? So I cannot eat Bell Peppers or anything like that.

[Eileen]

You can assume that anything less than 10,000 steps a day is considered normal activity and doesn't need extra calories.

If your maintenance really was almost 3000 cals a day, it's unlikely that you'd be trying to lose fat now.

The great thing about peanut butter is that it has a lot of fat, which is what keto is all about. However, some brands have stuff besides peanuts, so make sure yours had no ingredients except peanuts.

You can eat all green and leafy and salad veg. So aubergine, asparagus, avocado, broccoli, bokchoy, beet greens, courgette, brussel sprouts, cabbage, cucumber, cauliflower, chard, celery, dandelion, endive, fennel, green beans, garlic, leeks, lettuce, mangetout, mushrooms, peppers, spring onion, baby sweetcorn, rhubarb, pumpkin, salad greens, turnip tops, spinach, watercress.

[peteyyytran]

I had a question I just came upon reading some threads. For the PWO shake do you not count the fat and protein as well as the carbs? I knew that you didn't count the carbs but I read someone say that you don't count the fat or the protein either. So you count just the calories :O?

[kudostojen]

I had a question I just came upon reading some threads. For the PWO shake do you not count the fat and protein as well as the carbs? I knew that you didn't count the carbs but I read someone say that you don't count the fat or the protein either. So you count just the calories :O?

My understanding is it's just the carbs. Everything else is counted.

[MariaCL]

sorry for the knowledgeable people who hear repetative questions, but i have some concern.


i know CKD is for bodybuilders, or people who lift heavy. i dont necessarily think i lift heavy. but i do lift often 4x a week and do cardio 6x a week. so i was thinking about still doing a carb up on the weekends but switching the macros to 65c, 35p, 5f... but keeping those macros in my 1600 calorie limit instead of eating above maintenance on the carb ups, this way i still get some carbs to replenish some muscles, but dont overdue it because im not lifting as heavy..

is this accurate? should i even be doing a CKD? i am not sedentary by all means so i dont think atkins is for me.

any help? sorry to bother but i would really appreciate it!

[Eileen]

If your workouts feel intense to you, then you are lifting hard. You don't have to be shifting 100kg+ of iron to be lifting hard.

Yes, you can carb-up at maintenance, or even just have a couple of carb meals. If your calories are always below maintenance, you'll find you energy starts to flag a bit, but you can do a keto refeed if you want.

[kudostojen]

sorry for the knowledgeable people who hear repetative questions, but i have some concern.


i know CKD is for bodybuilders, or people who lift heavy. i dont necessarily think i lift heavy. but i do lift often 4x a week and do cardio 6x a week. so i was thinking about still doing a carb up on the weekends but switching the macros to 65c, 35p, 5f... but keeping those macros in my 1600 calorie limit instead of eating above maintenance on the carb ups, this way i still get some carbs to replenish some muscles, but dont overdue it because im not lifting as heavy..

is this accurate? should i even be doing a CKD? i am not sedentary by all means so i dont think atkins is for me.

any help? sorry to bother but i would really appreciate it!

Are 1600cals a day enough for your activity level?

[james3302]

Okay I have a few questions

1. Does the carbs from the veggies count?
2. How can I get more fat in my diet without sacrificing protein? I'm trying to stick around 2,000 calories and get ~167 grams of protein
3. I don't get it! If you take
160 protein X 4 and 141 fat X 9 and 52 carbs X 4 it does not equal 2,143.

Breakfast(went a lil crazy on the eggs)
3 large eggs
2 med eggs
.25 cup shredded cheese
2 sliced bacon
2tbls butter

Lunch
2 bun length hotdogs
2.5 cups broccoli/cauliflower

Dinner
6 oz Chicken breast
1 tbls Extra Virgin Olive Oil
.25 cups Shredded Cheese

Snacks
String Cheese
14 cheese cubes
fiber one bar(have not pooed since Monday had to have something)

2,143 calories 52 carbs 141 fat 160 protein

[kudostojen]

Okay I have a few questions

1. Does the carbs from the veggies count?
2. How can I get more fat in my diet without sacrificing protein? I'm trying to stick around 2,000 calories and get ~167 grams of protein
3. I don't get it! If you take
160 protein X 4 and 141 fat X 9 and 52 carbs X 4 it does not equal 2,143.

Breakfast(went a lil crazy on the eggs)
3 large eggs
2 med eggs
.25 cup shredded cheese
2 sliced bacon
2tbls butter

Lunch
2 bun length hotdogs
2.5 cups broccoli/cauliflower

Dinner
6 oz Chicken breast
1 tbls Extra Virgin Olive Oil
.25 cups Shredded Cheese

Snacks
String Cheese
14 cheese cubes
fiber one bar(have not pooed since Monday had to have something)

2,143 calories 52 carbs 141 fat 160 protein

Use fitday.com to track your macros.

The carbs that DON'T count are the fibrous carbs and post workout carbs. All the others count.

[james3302]

Use fitday.com to track your macros.

The carbs that DON'T count are the fibrous carbs and post workout carbs. All the others count.

I use Sparkpeople.com and I has that option I just did not post it. Here it is

Fats 59.9%
carbs 9.8%
Protein 30.3%

What do you mean fibrous carbs? I subtract the fiber from the total carbs to get net carbs. Should I just disregard the carbs from anything that has any fiber in it?

And ideas on how to get more fat? I figure out my meal the night before and try to get the numbers close before I actually eat, but I can never get like 160 grams fat. Seems like I would go over my calories if I got it.

[MariaCL]

Are 1600cals a day enough for your activity level?

TBH i dont know! i usually feel satisfied and not really burnt out but other days im hungrier...i think it depends on my fat intake.. i have a hard time taking in a lot of fats

[kudostojen]

I use Sparkpeople.com and I has that option I just did not post it. Here it is

Fats 59.9%
carbs 9.8%
Protein 30.3%

What do you mean fibrous carbs? I subtract the fiber from the total carbs to get net carbs. Should I just disregard the carbs from anything that has any fiber in it?

And ideas on how to get more fat? I figure out my meal the night before and try to get the numbers close before I actually eat, but I can never get like 160 grams fat. Seems like I would go over my calories if I got it.

Steak or ground beef and even the skin on chicken will give you more fat. Throw some salmon in there and that will account for some fat. Flax oil is another one. There's lots of ways to add fat.

Subtract the fibrous carbs from the total amount of carbs and you will get your net carbs. Did you get that? lol

BTW, take a fiber supplement daily or grind up some flax seeds and add them to a salad.

[TheDeliveryGuy]

After I'm done with Velocity I'm going to make the transition to keto. I always eat the same thing every day.

38.5-20.7fiber=17.8

[vrundmc]

I started keto on Monday and wanted to know if after my lifting session, I could take a PWO Shake consisting of 1 Scoop of muscle milk, water, and 1/4th of a small banana. I know 10g of carbs are allowed after workout, so just making sure the banana is fine.

[Eileen]

No, it's probablymore than 10g of carbs and even if it is small enough, it's fructose, which is not what you need. Muscle milk even has more carbs than you need. Go with plain whey and a spoonful of dextrose or some other high gi carb.

[vrundmc]

I can't do whey, im lactose intolerant. Muscle Milk is lactose free. One Scoop has 5g of carbs in it. 1 large banana is 20-30, I used 1/4th of a small one. Thats how I got to 10 carbs. I won't use it but there aren't many choices for someone who is lactose intolerant.

[Eileen]

Whey isolate is normally lactose free and I imagine that's what is in Muscle Milk. Check out what you can get. Soy protein is definitely lactose free.

For your PWO carbs, you want something high gi like dextrose or maltadextrin. Fructose is very low gi. It has to be processed by the liver, so it can affect ketosis and won't spike insulin or replenish muscle glycogen.

[vrundmc]

Whey isolate is normally lactose free and I imagine that's what is in Muscle Milk. Check out what you can get. Soy protein is definitely lactose free.

For your PWO carbs, you want something high gi like dextrose or maltadextrin. Fructose is very low gi. It has to be processed by the liver, so it can affect ketosis and won't spike insulin or replenish muscle glycogen.

Can you recommend a good whey isolate product for me, I will try it and see if I have any issues. Thanks!

[Eileen]

Seriously, find the one that you like, can get and can afford. I live in Ireland, what's in the shops here is almost certainly different to what you can get.

[fleaboy]

And ideas on how to get more fat?

Look into what oils you have avaliable to use. Olive oil, etc. You can use these over your green veg or salads to bump fats.