Starting keto...any advice?

[nunala]

Hello, everyone. Well I am officially starting a keto diet after doing some research. My goal is to lose fat/get lean. I am hoping for some input about my meals. This is what I have planned for the next two weeks before the
first carb up:

Meal 1: Omelet=2 eggs, 1 tbsp olive oil, 3-4cups spinach, 2oz feta cheese
Meal 2: 1oz walnuts
Meal 3: 5 oz salmon, 2cups broccoli
Meal 4: 5 tbsp ground flaxseed mixed with hot water, splenda (tastes like oatmeal!)
Meal 5: Turkey burger, 1 slice provolne cheese, 1 tbsp mayo, romaine lettuce

Total: 1402 cals
Fat: 103 923 65%
Carbs: 41 82 6%
Fiber: 20 0 0%
Protein: 101 405 29%

Btw, I am a 5"2 female, 152lbs.

[Eileen]

Looks very good. That looks like a great breakfast.

The only thing is that your calories look a little on the low side. At 25, I'd expect you to need a bit more food, even on a cutting diet.

[chimponarope]

Looks pretty good to me.

What are you doing for postworkout?

Make sure you use a good multi vit/mineral.

Good luck

[nunala]

Thanks for the input! I workout first thing in the morning so I usually just have my first meal afterwards. Is it better/neccessary to have a post workout shake with whey and the dextrose? Are the protein and carbs included in your daily totals? Do I have to wait awhile to eat meal? Sorry lots of questions...This PWO shake is confusing to me.

[Eileen]

Take a post workout shake of whey and dextrose (for a female, I'd go with 25g whey, 10g dex) immediately after lifting. You can add creatine if you like, but keep it simple, and NO FAT PWO.

Wait 60-90 minutes and then eat a normal keto meal.

The calories and the protein in your PWO shake count towards your daily totals, but the carbs don't, as they should be absorbed so quickly they don't affect ketosis.

[nunala]

I usually do about 30 minutes of cardio after lifting. Is it ok to have pwo shake after i do cardio?

[Eileen]

If it's part of the same session, fine. I usually cycle to and from the gym, and have my shake when I get home. But if you are doing cardio on its own, then don't bother with a shake. Wait half an hour and eat a normal keto meal.

[chimponarope]

Eileen covered it all! (As always )

[nunala]

Ok, thanks Eileen! I have one more question If I add a pwo shake. That will make my daily protein totals to 126g. Seems a little high. Should I then remove protein from somewhere else?

[Eileen]

Yes. It's a lot easier to work out keto meals on non-lifting days than on days when you have a PWO shake. As a suggestion, you could swap the feta cheese in your breakfast for cream cheese, which has more fat and less protein.