Keto Diet Questions

[b]what about if we go with carbs and protein only ?[/b]
Well with this choice........LPL and insulin is high, and now HSL lowers (yes fat burn goes to a trickle if not a halt)
What does this do ? It replenishes glycogen and pounds the aminos into the muscles....increases the rate of
protein synthesis, which equates to a faster recovery.


increased glyocgen equates to increased cell volume which increases leptin which triggers the fed state,
which equates to increased recovery too. But since nutrient uptake is highest post wokrout, ciriculting
glucose go towards muscle glyocogen and FFA's are still used as fuel and therefore HSL will still release
fatty acids from adipose cells. Sort of a Paradox really ;)

When insulin and LPL is high but circulating FFA's are low, glucose is used for glycogen replenishment first,
adipose storage second. A good thing.......helps to speed recovery.

[b][color=green]BEST CHOICE BY FAR ![/color][/b]




[b]Now for the reasons outlined with the PW shake consisting of fat, protein and carbs......I would not
do a higher fat carb-up. Fat gain would be almost certain...especially in a fed state.[/b]

[QUOTE][i]Originally posted by Mummer43 [/i]
[B]Ok, I'm 6'1" and 225 lbs. I don't know my bodyfat, but I'd guess it's around 15 or 16%.

I plan on starting this diet on Monday and I need some help to get it going.

Breakfast: 3 eggs, 2 slices of cheese and 3 slices of bacon or Canadia bacon.

Snack: string cheese or lunch meat and cheese. I'm not sure how much, help!

Lunch: grilled chicken salad wth blue cheese, chicken ceasar salad or similar meal.

Snack: String cheese, nuts or lunch meat/cheese. Need help with the amounts.

Dinner: Steak, pork or chicken and a salad with full fat dressing.

I guess I need a post workout shake, but I'm really not sure what I should take. I have some EAS simply protein left. Should I just take that with water?

Any help would be greatly appreciated!! [/B][/QUOTE]

You'll get a ton of suggestion from pros that are alot more effecient in the Ketosis arena than I, however, i've been on the diet for just over 6 months or so now and wanted to tell you a few things just off the top of my head... Some do's and don'ts.

don't focus much on lunch meat and things of that nature. While it's meat it's also processed and typically it's carb count is higher than your average deli variety. you'll wanna verify your carb count on the processed meats and cheeses just to be on the safe side.

Protein shakes are great. (I'm still waiting to hear from pro on whether or not it is best to take the shake before or after your workout) I started on a basic GNC Protein Whey (Vanilla) flavored tub, 1.5 scoops before post workout mixed with water and 8oz of grape juice (Pure Grape juice) none of the preservative stuff...

I recently switched to something new that GNC started carrying, it's called (I believe) extreme whey... It's got double the amount of protein per serving... The only problem is the servings are twice as much so you go through them faster... I got the chocolate flavor and take it from me, chocolate is a hole lot beter than vanilla, don't care what the chick or the guy at the store tells ya.

In the regular Protein Whey tub there is only 20g protein per serving so I consumed 1.5 servings so I got 30g post protein in my shake as well as all the other vitamins...

This new 'extreme whey' has 40g protein per serving, the same amount of carbs as the regular whey and it's got some other goodies added.

If you're gonna start out this way teh best bang for your buck is probably the extreme whey shake.

The other thing I wanted to tell you, not sure if you're wanting to loose weight, tone or build mass but don't get discouraged... I went so long trying to loose weight and would creep down slowly and I got so sick of working out so hard and being so disciplined on this diet and only loosing about 2 or 3 lbs a week. then I realized that I had more definition in my legs, body, shoulders neck and chest... While i'm slowly loosing weight i'm also slowly gaining lean muscle and it's cutting away beautifully... It took me about 3 months to finally visually see change... and it makes all the woes of the diet go away. You've chosen a good diet to jump on with... Good luck!!!!

Just quickly I wanted to give you a typical daily diet of my own...

Meal1: 2 eggs scrambled put on 2 pieces of low carb (Natures Own) bread w/Mayo

Meal2: 3 or 4 Hot Dogs w/Mustard

Meal3: Peanuts, or half a bag of Pork Rinds (I'm to busy during the day to cook and pre-make my meals)

Meal4: Protein Shake and Cheese

Meal5: 3 hamburgers w/cheese no bread cooked on the Foreman with the Low Carb (Atkins) Ketchup (tastes more like cocktail sauce than ketchup but I can't stand to eat a burger dry)

Meal6: small handfull of peanuts or almonds

And of course 1.5 gallons of watter distributed throughout the day. :) Every once in a while i'll get the sugar urge so I always buy a big pack of sugarfree popsicles they only have like 2 carbs so you can sneak one in if a sugar attack comes up.

It's not a glamorous day of eating, but it's a low maintenance, high impact meal nontheless. ;)

Thanks for the input Fozzy, I really appreciate it!

My main goal with this diet is to shed bodyfat... I know my abs are underneath there somewhere!

I've never been over weight and I've always been in good shape, but I just want to see if I can get ripped and fromall the reading I've done, this diet is a good way to achieve that.

I'm curently in the process of putting a menu together and I've been using [url]www.fitday.com,[/url] which has been really helpful. Hopefully I can put a good diet together and achieve some results.

I'll keep everyone posted. By the way, my diet starts on Monday, 01/21/04.

I was wondering... Can a carb-up end during mid-day or is it necessary to wait for the day to end before going back to keto diet?

Let's say, I'll have some pancakes for breakfast, maybe some brown rice and chicken for lunch, and then continue with the high fat diet for dinner? Is that possible?

It's possible, but probably not recommended, it would depend on your body, ratios and routine... Remember you want to replace your Carb intake with your Fat intake during your carb up... It's best to stay on a 24 to 36 hour carb up day (from what most people do) and then come out of it... Keep those fat levels down, otherwise you'll end up stacking on what you just lost the week prior.

Thanks for reply. I decided to wait till the next day before continuing with keto.

I would use Whey only post workout,,when I started Keto back in Nov. I relied on Whey to keep my protein number up,,,I was using isopure (0 carbs) and keeping my carbs around 40-50,,,checked ketostix for 2 weeks nada,,,,I listed all my foods another week and I had the isopure as the only suspect on the list,,,so I cut it out and 2 days after I was in Moderate levels of ketosis,,,when reading the stickies,,,it says that whey invokes a slight insulin spike thus trowing me out of keto,,,so I took the advice and took it only Post WO...I am still in keto by taking then only...If you have to supplement,,,use a Casien of some sort. so it synthesizes slower.

i dun understand Y can't low carb Whey Protein b used daily?

Whey is a fast digesting protein,,,in so much that it causes an insulin spike,,,take whey POST WO ONLY!!!! it's in a lot of other threads too,,,,that's how I learned about whey and keto. Get a Micellar (sp?) to supplement if you must,,but protein has always been recommended to me to come from whole foods.

Sorry if this has already been covered, but when would you introduce a 'carb up day' in a keto planed for a month. Once a week? Should I take in low or high GI carbs? Cheers guys.

Ideal carb up is after two weeks, start with high GI and end the day with low GI. Take it easy, dont overload on carbs for your first carb up.

week 1 : 168lbs
week 2 : 156lbs
week 3 : 151lbs
wk4 - wk6(now) : STILL 151lbs!!!!!!

I know we shld nt judge d progress base on scale measurements, but my definition(esp lower abs) has cum to a halt 2... so where shld i go fm here?? increase cardio? cut away carb load days?? eat lesser ??...etc

[QUOTE][i]Originally posted by nimrod [/i]
[B]week 1 : 168lbs
week 2 : 156lbs
week 3 : 151lbs
wk4 - wk6(now) : STILL 151lbs!!!!!!

I know we shld nt judge d progress base on scale measurements, but my definition(esp lower abs) has cum to a halt 2... so where shld i go fm here?? increase cardio? cut away carb load days?? eat lesser ??...etc [/B][/QUOTE]
lower calories and add cardio would be my suggestion

or throw in a fat burner

[QUOTE][i]Originally posted by Timber [/i]
[B]lower calories and add cardio would be my suggestion

or throw in a fat burner [/B][/QUOTE]

As has been stated many times, your body adapts to almost anything you throw at it in about the sort of timescale you are talking about. Both of the above suggestions are good. Also you could try a refeed and maybe do a 2 week clean bulk, then return to your keto. Keep the body guessing is the key. Change the variables around once a month, that is what i do. Peace

i m using Lipo 6 by Nutrex... PW AST V2 whey protein..

[QUOTE][i]Originally posted by nimrod [/i]
[B]i m using Lipo 6 by Nutrex... PW AST V2 whey protein.. [/B][/QUOTE]

It may be a cliche but the last few percentages of BF are a bitch to get off. I am at around 6% now and i would put it down to the keto + **** loads of cardio and boxing. Try droping your cals from your fat intake but keep your protein the same and up the cardio by a fair ammount. I am sure you are, but get in at least 1-1.5 gallons of pure water per day 2.

[QUOTE][i]Originally posted by Ripped2shreds [/i]
[B]Try droping your cals from your fat intake but keep your protein the same and up the cardio by a fair ammount. I am sure you are, but get in at least 1-1.5 gallons of pure water per day 2. [/B][/QUOTE]

good idea.. will try cutting fat N increase protein + cardio + H2O!! thks!

[QUOTE][i]Originally posted by nimrod [/i]
[B]good idea.. will try cutting fat N increase protein + cardio + H2O!! thks! [/B][/QUOTE]

yeah, that should get you out of your plateu. Peace.

[QUOTE][i]Originally posted by Ripped2shreds [/i]
[B]It may be a cliche but the last few percentages of BF are a bitch to get off. I am at around 6% now and i would put it down to the keto + **** loads of cardio and boxing. Try droping your cals from your fat intake but keep your protein the same and up the cardio by a fair ammount. I am sure you are, but get in at least 1-1.5 gallons of pure water per day 2. [/B][/QUOTE]
Holy crap...if I were at 6% I would be the happiest guy on the planet lol :)

[QUOTE][i]Originally posted by Ripped2shreds [/i]
[B]It may be a cliche but the last few percentages of BF are a bitch to get off. I am at around 6% now and i would put it down to the keto + **** loads of cardio and boxing. Try droping your cals from your fat intake but keep your protein the same and up the cardio by a fair ammount. I am sure you are, but get in at least 1-1.5 gallons of pure water per day 2. [/B][/QUOTE]
Holy crap...if I were at 6% I would be the happiest guy on the planet lol :)

[QUOTE][i]Originally posted by Timber [/i]
[B]Holy crap...if I were at 6% I would be the happiest guy on the planet lol :) [/B][/QUOTE]

BUMP!!!!

[QUOTE][i]Originally posted by nimrod [/i]
[B]BUMP!!!! [/B][/QUOTE]

Guy's!
If you stay disiplined and keep to your diets and do some serious cardio, you could both easily get to 6%. Well not easily but you could do it, it sounds like your both pretty lean, but the last bit is gunna take blood sweat and tears, but once its gone it is much easier to maintain. Stick with it and get to your goal ready for the summer! And watch those honeyz stare at your tight body! Peace.

On an issue like this i'd consult my doctor first before taking advice from this forum. While I know there are some very intelligent and probably qualified people here to answer that question, they don't only know what you tell them, an actual doctor can give you an full physical analysis as to whether or not this diet will work well with your diabetes and other health related issues.

I know of diabetics on this diet that seem to do well, not to frustrate you, but their progress is a little slower than that of someone who isn't a diabetic only because of the insulin spikes and occasional glucagon shots they have to take.

The best of luck to you and I hope it works out! :)

I don't want to be in ketosis! I am afraid I may fall into it. With the following diet, am I in danger of going into ketosis?

Meal 1: Oatmeal and 1 scoop Whey protein
Meal 2: Turkey sandwich on whole wheat bread, small salad w/ eggs, fruit
Meal 3: Ham sandwich on whole wheat bread, handful of nuts
Meal 4: Post workout - Protein shake, 40-60g of carbs
Meal 5: Some type of meat, large salad, potato or some other side
Meal 6: Cottage cheese, milk

With this diet, will I go into ketosis?

I don't think.

[QUOTE][i]Originally posted by Brego [/i]
[B]I don't want to be in ketosis! I am afraid I may fall into it. With the following diet, am I in danger of going into ketosis?

Meal 1: Oatmeal and 1 scoop Whey protein
Meal 2: Turkey sandwich on whole wheat bread, small salad w/ eggs, fruit
Meal 3: Ham sandwich on whole wheat bread, handful of nuts
Meal 4: Post workout - Protein shake, 40-60g of carbs
Meal 5: Some type of meat, large salad, potato or some other side
Meal 6: Cottage cheese, milk

With this diet, will I go into ketosis? [/B][/QUOTE]

Not a chance!

what's wrong with being in ketosis?

read like 8 pages and couldnt find any answers so just copy pasted this from another thread

[quote]Curious, Ive always been interested in keto type diets, and am thinking about starting next sunday but I want to get all my facts down.

I need to get about 70%Fat/30%protein for keto to work which is ok

Right now I weight 205 with about 19% BF I want to cut down a bit to get my body a bit more in proportion (I was 270 about a year ago but for about 4 months I was more or less starving myself which led to massive loss but alot of muscle)

My goal is to get about 10% BF by Summer but heres the biggest issue:

I have a broken wrist and I cant lift weights, so Im curious, I do cardio 6 days a week would that equate to the same general thing as weight lifting which would make this work for me?

And

I never want to stay on a Keto diet forever, however, I eat very healthy already and only eat 80 G of carbs a day so Im almost on the entering ketosis border line at the moment.

But my concern is, should I start a ketosis diet, would I be able to add calories back when I intend to bulk? I know its a slow process and I have alot of patience, but I hear alot about people gaining all their weight back after stopping a low carb diet however, If I add like 50 carbs a week back once I get to my target weight and eat healthy to maintain it would it work just as well?

Im good at planning meals and Like cooking so im not really worried about that, I just dont want to make the mistake most people make and enter a diet that may backfire if you dont know everything. (I read this entire thread just asked questions that no one really seemed to touch on)

Gonna go start planning meals and hoping for some positive answers[/quote]

Anyone got any advice?

I intend to start soon but Im just trying to learn right now