Keto Forum: The Best Of Threads..

[list][*][url=http://forum.bodybuilding.com/showthread.php?t=59921]Super Keto Link and Nutritional Info Resources[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=36497]Step By Step Keto Diet Plan![/url][*][url=http://forum.bodybuilding.com/showthread.php?t=639169]Supplement To The Step By Step Keto Diet[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=43249]Keto Diet Samples[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=227647]All You Need To Know About Fats and Oils[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=231345]PWO Nutrition.......so many choices........not really.[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=3913633]Some Sciency Stuff![/url][*][url=http://forum.bodybuilding.com/showthread.php?t=24641]I would like to know more about Keto...[/url][*][url=http://forum.bodybuilding.com/showthread.php?t=110525811]Ask a guy who has lost 150+ pounds on keto anything...[/url][/list]
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what is " keto"

saved awesome

That goes against everything they taught us in nutrition class.

I've been reading up on Keto for the past 3 days. Today I came across you need dextrose and malodextrin, to spike up your GI for PWO. Is this a must/true? My post work out has always been a shake, yesterday it was 1 scoop of ON 100% Whey with peanut butter. And after was two scoops ON 100% Whey with 8 oz water. Should I fix this? Thanks.

I've started keto at least I think.
Yesterday's menu
Meal 1 - Egg and 1 slice ff american cheese omlet ( 4 whites 2 whole eggs) 1 mozz cheese stick 330 cal/46 g Pro/ 4 G carbs 1 Omega 3 gel capsul

Meal 2 - 1 scoop chocolate ON 100% Whey with 1tbsp skippy 8 oz FF Milk( Ate the other tbsp right out of the spoon) 400 cal/39 g Pro/23 g Cab/ 140 calories from fat

Gym an hr later for an hr.

Meal 3- 2 Scoops 100% Whey with 8 oz water 260 cal/ 48 g Pro/ 6 Carb

Meal 4 - 2 3 oz grilled chicken breasts with @ 1 tbsp olive oil with a melted mozzerella cheese stick, about 2/3 cup broccoli
370 cal/ 42 g Pro/155 cals from fat/ 1 g carbs from the cheese

Meal 5 - 6 oz Ribs with Light Kraft BBQ Sauce
600 cal/37.2 g Pro/ @ 50.2 g from fat./ o carb

Mela 6- 1 4 oz 2% milk cottage cheese
90 cals/ 11 g Pro/6 g carb/20 cals from fat

I drank water with all these meals...
Please update if I'm on the right track and what I need to fix.

Hey, in response to your post...
I think you should add more complex carbs into both of the meals before (especially the meal right before) your workout.

i know ur going for that cut... but yea. just my opinion..

[QUOTE=Toonafishman;128461941]That goes against everything they taught us in nutrition class.[/QUOTE]

So true lol.

""I've been reading up on Keto for the past 3 days. Today I came across you need dextrose and malodextrin, to spike up your GI for PWO. Is this a must/true? My post work out has always been a shake, yesterday it was 1 scoop of ON 100% Whey with peanut butter. And after was two scoops ON 100% Whey with 8 oz water. Should I fix this? Thanks."""


here you go bro....
----Keto doesnt mean "no carbs", just low enough carbs to stay in ketosis. Usually a breakfast serving and a post workout serving are all the carbs necessary. So yes, it is a must, to spike your insulin, not only to regulate glycogen stores, but to ward off catabalism. As for the peanut butter with your PWO shake, PB is good, but fats have no business in your preworkout or postworkout meal. They are better at night with very low carb meals, and a great addition to one of your earlier meals as well.

I just started keto diet(fat, protein and lots of vegies, less than 20g of carbo), and it's been 6 days now and one more day to go for carbo upload(according to what I read).
After that I am supposed to go 3 days keto diet and one day carbo up, and 2 days keto diet and one carbo up day(to make a long story short).

Today, I measured my ketone level with blood(not urine), and it says 2.0mmol/L. That is perfectly normal range of ketone according what I found about ketone level in your body.

So? I am wondering what is going on? Or what went wrong? Or any comment on that? I am sick of fat/protein diet and I do miss fruits.
I did watch vegies I ate(that with less carbo, mostly green leaves), and most of fat were from nuts(walnut, almond, and sun flower seed), and ate little bit of beef and lots of fishes, and some cheeze.

Hello! It's disappointing to say the least, if it is not working... I am not in what is called ketosis(when body fat burns instead of carbo or glucose)?

I think i will end the first week of ketone diet as of tomorrow, because i am sick of fat and protein diet and I do miss fruits, and spaghetti. I might try another week of ketone diet later to put me into ketosis, right?

Any comment I would appreciate.

Just to let you know that I am starting a keto diet and logging my progress at [url]http://cyclic-ketogenic-diet.blogspot.com[/url].
Hope this is helpful.

Cheers

someone needs to start a thread on their results in doing this.



[img]http://b65.us/getbig/smileyface.jpg[/img]

yes DamnSheSwole... you should. With a name like that, you'd get a LOT of attention... ;-p [IMG]http://top5choices.com/-pics-/me.jpg[/IMG]

So I picked up the May/Jun 2008 issue of Muscle & Fitness Hers and found several different low-carb diet articles. Of these I came up with three that closely matched Keto diets. I found 'Snack Smart', 'Power Couples' and 'Timing is Everything' compliment Keto strategies. Keep in mind these articles target women but could be applied using same principles at higher caloric intakes. Articles are available at [url]http://www.muscleandfitnesshers.com/hers/0208/newissue.html[/url].

If link fails then use the Hers Online search engine.

Just as a note that I've found to help out with worries about too much carbs, esp in a PWO shake..........

I've upped my intake with BCAA's over the past few months, to help out with my high volume routines and with my EDT routines. I'm now following a protocol wich seems to be of GREAT help for me at least, taking in 20 grams of BCAA's DURING my workout, sipping with water.

From what I've learned and read, taking that much BCAA's during (20g) and after (another 10g PWO) will be sufficient to boost an insulin response, seeing as the BCAmino "L-Luciene" is enough to do this job on its own.
I used to just use a scoop of Gatorade powder (31grams of Carb) to my PWO shake, but being as I am very carb sensitive, I have to watch every gram I get. I've switched to this BCAA protocol and it lets me have more room incase I find to have some carbs throughout the day, (this is a big concern since I workout first thing in the morning and have a bit of trouble keeping away from extra carbs 100% during the other 14 hours + I'm awake in the day lol.

Its just a little detail, but some could benifit, IF you are that carb sensitive like I am........ HELL, even LOOKING at a picture of a plate of pasta, and I'm out of Ketosis!! Every little bit can help............

idk..but i read somewhere the l leucine is a keto amino acid...and that it helps u get into keto faster..

Yeah, it deffo helps.......its been proven in the past few months with recent studies that L-Leucine helps with insulin sensitivity. Other "tricks" include having a tablespoon of cinnamon with meals AND a tablespoon or two of organic apple cidar vinegar with everymeal helps that as well. Leucine taken with protein meals helps more with the protein synthesis and the body obsorbing more of the protein and not the other nutrients, (or carbs), floating around the body. Although, they recommend taking about 5 grams of pure Leucine with everymeal which can of course get costly. I just take extra BCAA's and seems to help alittle............

[QUOTE=JL_1;131949311]I've been reading up on Keto for the past 3 days. Today I came across you need dextrose and malodextrin, to spike up your GI for PWO. Is this a must/true? My post work out has always been a shake, yesterday it was 1 scoop of ON 100% Whey with peanut butter. And after was two scoops ON 100% Whey with 8 oz water. Should I fix this? Thanks.

I've started keto at least I think.
Yesterday's menu
Meal 1 - Egg and 1 slice ff american cheese omlet ( 4 whites 2 whole eggs) 1 mozz cheese stick 330 cal/46 g Pro/ 4 G carbs 1 Omega 3 gel capsul

Meal 2 - 1 scoop chocolate ON 100% Whey with 1tbsp skippy 8 oz FF Milk( Ate the other tbsp right out of the spoon) 400 cal/39 g Pro/23 g Cab/ 140 calories from fat

Gym an hr later for an hr.

Meal 3- 2 Scoops 100% Whey with 8 oz water 260 cal/ 48 g Pro/ 6 Carb

Meal 4 - 2 3 oz grilled chicken breasts with @ 1 tbsp olive oil with a melted mozzerella cheese stick, about 2/3 cup broccoli
370 cal/ 42 g Pro/155 cals from fat/ 1 g carbs from the cheese

Meal 5 - 6 oz Ribs with Light Kraft BBQ Sauce
600 cal/37.2 g Pro/ @ 50.2 g from fat./ o carb

Mela 6- 1 4 oz 2% milk cottage cheese
90 cals/ 11 g Pro/6 g carb/20 cals from fat

I drank water with all these meals...
Please update if I'm on the right track and what I need to fix.[/QUOTE]


Your diet looks good. I would probadly take out the ch. milk, due to it having lactose which is a type of milk sugar. Good luck

Ok firstly, I am not out to criticise the folks that use this diet.It's just I dont understand why bodybuilders would use this diet. I have read lots of these threads that say there is more and more evidence that this is a good diet, and I don't understand where this thinking comes from. Countless sports scientists all over the world have long concluded that a high fat diet is detrimental to performance. The ketone diet was designed to treat kids with epilepsy, which I am sure most bodybuilders dont have. Also there is such a high risk of cardiovascular disease with high fat diets. Here is the adverse effects from wikipedia alone :

Adverse effects

The ketogenic diet is not a benign holistic or natural treatment for epilepsy; as with any serious medical therapy, there may be complications. These are generally less severe and less frequent than with anticonvulsant medication or surgery.[29] Common but easily treatable side effects include constipation, lack of appropriate weight gain for age, low-grade acidosis, and hypoglycaemia if there is an initial fast. Cholesterol may increase by around 30%.[29]

About 1 in 20 children on the ketogenic diet will develop kidney stones (compared with 1 in several thousand for the general population). A class of anticonvulsants known as carbonic anhydrase inhibitors (topiramate, zonisamide) are known to increase the risk of kidney stones, but the combination of these anticonvulsants and the ketogenic diet does not appear to elevate that risk.[30] The stones are treatable and do not lead to discontinuation of the diet. Oral potassium citrate is preventative and has no clear disadvantages; its routine use is under investigation.[30] Kidney stone formation (nephrolithiasis) occurs on the diet for four reasons.[30]

* Excess calcium in the urine (hypercalciuria) occurs due to increased bone demineralisation with acidosis (bone phosphate acts as an acid buffer) as well as increased calcium excretion by the kidney.
* There is an abnormally low concentration of citrate in the urine (hypocitraturia), which normally helps to dissolve free calcium.
* The urine has a low pH, which stops uric acid from dissolving, leading to crystals that act as a nidus for calcium stone formation.
* Many institutions restrict fluids on the diet to 80% of normal daily needs.

For me it just poses far too many risks that far outway any benefits that it may give. Let me know your thoughts.

wikipedia... hm, not exactly the most reliable source to be getting your nutritional information from. considering anyone can write whatever they want on there with the push of a button.

[QUOTE=jecristragedy;284331271]wikipedia... hm, not exactly the most reliable source to be getting your nutritional information from. considering anyone can write whatever they want on there with the push of a button.[/QUOTE]

that was my point, even a website that doesnt specialise in the information and therfore is unbiased, still had lots of bad things about it. and the information cannot be put on at the push of a button, it is screened for reliablilty as well.

so where do you get your "nutritional infortmation" from?

[QUOTE=chr15;284412881]that was my point, even a website that doesnt specialise in the information and therfore is unbiased, still had lots of bad things about it. and the information cannot be put on at the push of a button, it is screened for reliablilty as well.

so where do you get your "nutritional infortmation" from?[/QUOTE]

Well anyone CAN write to wiki and obivously it can be VERY biased for that reason alone! Haven't you ever noticed a lot of "information" on wiki states its still looking for reliable sources to confirm said "information" Wiki can be a decent (at best) source for generalized non scientific data.......Its about as reliable as The Enquirer when you want news about the economy.

[QUOTE=mvillanueva;285318461]Well anyone CAN write to wiki and obivously it can be VERY biased for that reason alone! Haven't you ever noticed a lot of "information" on wiki states its still looking for reliable sources to confirm said "information" Wiki can be a decent (at best) source for generalized non scientific data.......Its about as reliable as The Enquirer when you want news about the economy.[/QUOTE]

well thanks for the info on wikipedia, however since i posted that I have been searching scientific imperial reviewed research on the ketone diet. It seems that there is no argument it has positive effects for people suffering from elipsey, and various other neurological diseases. However, it is proven to increase the cholestorol in the body up to 80% (varies depending on what percentage of fat intake is saturated) which is extremely dangerous. The diet was designed for mental illness sufferers, not bodybuilders or athletes, as it is unhealthy for the cardiovascular system. But thats up to each individual, I was just wanting some unbiased information, and what I got was a bashing of wikipedia, so its nice to know you care more about whether wikipedia is a good source of information than your diet.

guy on this forum just posted his blood work after 1.5 years on keto.

might want to check that out. i dont think his blood is biased. however, i think it may be happier now that his levels are better.

I heard keto has a lot of benefits plus it doesn't have any side effects.

Hey I got a question. Can we count carbs only as net carbs? May I eat wheat bran (6 g fiber, 1 net carb per serving) with peanut butter to keep everything running right down there?

[QUOTE=\S/;69309793][list][*][url=http://forum.bodybuilding.com/showthread.php?t=59921]Super Keto Link and Nutritional Info Resources[/url][*][url=http://www.1dumbgift.com/buy-prozac-online.html]Step By Step Keto Diet Plan![/url][*][url=http://www.rockyshoresresort.com/buy-generic-cialis+soft-online.html]Supplement To The Step By Step Keto Diet[/url][*][url=http://www.magic-generics.com/accutane.htm]Keto Diet Samples[/url][*][url=http://www.1dumbgift.com/buy-premarin-online.html]All You Need To Know About Fats and Oils[/url][*][url=http://www.rockyshoresresort.com/buy-generic-viagra+soft-online.html]PWO Nutrition.......so many choices........not really.[/url][*][url=http://www.magic-generics.com/clomid.htm]Some Sciency Stuff![/url][/list][B]If anyone has any thread suggestions, feel free to PM me or Roxie.[/B][/QUOTE]

To \S/: thanks for these Threads. :)

Originally developed as a treatment option for epilepsy, the ketogenic diet was found to offer weight loss results and so was formalised into a more mainstream diet plan format.
The ketogenic diet promotes the consumption of high fat, low carbohydrate and low proteins. By restricting certain foods and drinks, the ketogenic diet allows ketosis to occur within the body.
Ketosis is the build up of ketone bodies within body tissues and fluids. Ketosis caused by the ketogenic diet forces the body to burn fat rather than sugar to release the body's vital energy. This burning of fat results in weight loss.


This is not a healthy eating plan and should only be used as a treatment for obesity and by extremely overweight people (with a BMI of 27+). Restricting certain foodstuffs for a prolonged period can result in nutrient deficiency diseases like beriberi, scurvy, anaemia, rickets and osteoporosis. It is essential, when following this plan, to take vitamin and mineral supplements to counteract these negative effects.

[QUOTE=7amad123;333011281]Originally developed as a treatment option for epilepsy, the ketogenic diet was found to offer weight loss results and so was formalised into a more mainstream diet plan format.
The ketogenic diet promotes the consumption of high fat, low carbohydrate and low proteins. By restricting certain foods and drinks, the ketogenic diet allows ketosis to occur within the body.
Ketosis is the build up of ketone bodies within body tissues and fluids. Ketosis caused by the ketogenic diet forces the body to burn fat rather than sugar to release the body's vital energy. This burning of fat results in weight loss.


This is not a healthy eating plan and should only be used as a treatment for obesity and by extremely overweight people (with a BMI of 27+). Restricting certain foodstuffs for a prolonged period can result in nutrient deficiency diseases like beriberi, scurvy, anaemia, rickets and osteoporosis. It is essential, when following this plan, to take vitamin and mineral supplements to counteract these negative effects.[/QUOTE]

I agree with the need to be taking vitamins and supplements to make up for any nutritional deficiencies but the statement that this diet is not a healthy eating plan is absurd and I would challenge you to provide substantiated facts to support this.

[QUOTE=7amad123;333011281] Restricting certain foodstuffs for a prolonged period can result in nutrient deficiency diseases like beriberi, scurvy, anaemia, rickets and osteoporosis. It is essential, when following this plan, to take vitamin and mineral supplements to counteract these negative effects.[/QUOTE]

Restricting which food will cause these diseases?

I'm not trying to be rude, but you need to take a look at the CKD and TKD diet before accusing ketoers they're restricting anything. Both diets offer large amounts of carbs, it's the when the carbs are consumed that count.

[QUOTE=bxxpeace;363086811]I agree with the need to be taking vitamins and supplements to make up for any nutritional deficiencies but the statement that this diet is not a healthy eating plan is absurd and I would challenge you to provide substantiated facts to support this.[/QUOTE]


agreed.

People see high fat and jump to a lot of conclusions before reading and researching what it's about.

Im king of new to keto (3rd day on this diet)I'll give a example of what I eat tell me if im doing it right or wrong please.
Meal 1: 8am: 20 grams protein 1 and a half spoon walnut oil

Meal 2: 10:30/11: 3 whole eggs 2 cheese strings grated(10g fat) and broccoli in the omelette

Meal 3: 1pm:chicken thigh with handufl of almonds some brocolli

Meal 4: 4pm: same as meal 2

Meal 5:6:30 or 7 pm: Chicken breast broccolli and 2 tbsp of EFA oil (28g fat)

Meal 6 9:30/10 pm: same as meal 5 or meal 1

[QUOTE=RipPeD-InDiAn;384028721]Im king of new to keto (3rd day on this diet)I'll give a example of what I eat tell me if im doing it right or wrong please.
Meal 1: 8am: 20 grams protein 1 and a half spoon walnut oil

Meal 2: 10:30/11: 3 whole eggs 2 cheese strings grated(10g fat) and broccoli in the omelette

Meal 3: 1pm:chicken thigh with handufl of almonds some brocolli

Meal 4: 4pm: same as meal 2

Meal 5:6:30 or 7 pm: Chicken breast broccolli and 2 tbsp of EFA oil (28g fat)

Meal 6 9:30/10 pm: same as meal 5 or meal 1[/QUOTE]

1) use Fitday to tell you how many calories you are consuming !


2) Use a Calorie Calculator to determine your Daily Calorie Needs.
Free online google it !

3) Determine how many calories you need !

This is the best post on this topic i have ever read.Regards

Well ive been on the Keto diet for two weeks and have seen a huge difference already (in body fat measurements) i do get abit drained at times and some cravings but in general i think its great!

can a person on CKD take a pre workout supp such as superpump? it has 6g of carb in each scoop ;(

[QUOTE=bl1211;576085821]can a person on CKD take a pre workout supp such as superpump? it has 6g of carb in each scoop ;([/QUOTE]

I'd recommend White Flood

Hey guys!

I was wondering if it's mandatory to eat eggs n bacon for breakfast on a keto diet? I like my oatmeal and protein shake in the morning. my carbs are still 19-20g throughout the day with the with the oatmeal included and the rest of my meals?

[QUOTE=maybesew;628736693]I'd recommend White Flood[/QUOTE]

white flood is the best pre workout i have used and i stack with purple wrath.
awesome combo perfect for keto

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 ! ! !

I like your post RIp

Great sample! I like omelets and egg muffin cups. Check my website for recipes also :)

[QUOTE=JL_1;131949311]I've been reading up on Keto for the past 3 days. Today I came across you need dextrose and malodextrin, to spike up your GI for PWO. Is this a must/true? My post work out has always been a shake, yesterday it was 1 scoop of ON 100% Whey with peanut butter. And after was two scoops ON 100% Whey with 8 oz water. Should I fix this? Thanks.

I've started keto at least I think.
Yesterday's menu
Meal 1 - Egg and 1 slice ff american cheese omlet ( 4 whites 2 whole eggs) 1 mozz cheese stick 330 cal/46 g Pro/ 4 G carbs 1 Omega 3 gel capsul

Meal 2 - 1 scoop chocolate ON 100% Whey with 1tbsp skippy 8 oz FF Milk( Ate the other tbsp right out of the spoon) 400 cal/39 g Pro/23 g Cab/ 140 calories from fat

Gym an hr later for an hr.

Meal 3- 2 Scoops 100% Whey with 8 oz water 260 cal/ 48 g Pro/ 6 Carb

Meal 4 - 2 3 oz grilled chicken breasts with @ 1 tbsp olive oil with a melted mozzerella cheese stick, about 2/3 cup broccoli
370 cal/ 42 g Pro/155 cals from fat/ 1 g carbs from the cheese

Meal 5 - 6 oz Ribs with Light Kraft BBQ Sauce
600 cal/37.2 g Pro/ @ 50.2 g from fat./ o carb

Mela 6- 1 4 oz 2% milk cottage cheese
90 cals/ 11 g Pro/6 g carb/20 cals from fat

I drank water with all these meals...
Please update if I'm on the right track and what I need to fix.[/QUOTE]

Keto is very low in complex carbs aside from spinach, raspberries, peppers and avocados.

[QUOTE=mattogus;148201911]Hey, in response to your post...
I think you should add more complex carbs into both of the meals before (especially the meal right before) your workout.

i know ur going for that cut... but yea. just my opinion..[/QUOTE]

I agree. But my nutritionist friend actually drinks his bacon fat lol.

[QUOTE=KeepUp;155429161]So true lol.[/QUOTE]

Just starting my keto journey!

I don't think that keto really works, it's a trend that died a long time ago....

Don't waste time! Try another methods with more proofs

Keto Recipe Ideas


Rahul Nagaraj
keto recipies

There are many delicious recipes that you can make on a ketogenic diet. Here are a few ideas to get you started:

Avocado Deviled Eggs: Hard boil some eggs, cut them in half, and scoop out the yolks. Mash the yolks with avocado, mayonnaise, mustard, and a pinch of salt. Scoop the mixture back into the egg whites and sprinkle with paprika.

Keto Chili: Brown some ground beef in a pan, and then add diced onions, bell peppers, and tomatoes. Stir in a can of diced tomatoes, some beef broth, and a tablespoon each of chili powder and cumin. Let the chili simmer for 30 minutes, and then serve with shredded cheese and sour cream on top.

Keto Caesar Salad: Toss some chopped romaine lettuce with a homemade Caesar dressing made with mayonnaise, parmesan cheese, anchovy paste, lemon juice, and garlic. Top with croutons made from low-carb bread and a sprinkle of parmesan cheese.

Keto Zucchini Noodles: Spiralize some zucchini and sauté it in a pan with olive oil, garlic, and your choice of protein (such as shrimp or chicken). Add some cherry tomatoes and basil for extra flavor.

Keto Cinnamon Rolls: Mix together almond flour, coconut flour, xanthan gum, baking powder, and salt to form a dough. Roll out the dough and spread with softened butter, cinnamon, and erythritol (a low-carb sweetener). Roll up the dough and slice into rolls. Bake until golden brown and serve with a cream cheese glaze.

I hope these recipes give you some inspiration for your ketogenic diet!


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