New to Keto? - Look Here First *Frequently Asked Questions*

[Sam Steele]

If you are taking 20 gram of carbs pre and 10 post, how does this affect the ideal ratio of 65-30-5? Do you just ignore these carbs? Or go 60-30-10?

Suggestion or need more info let me know!

Thanks

[Eileen]

Hey, just starting Keto and have a couple questions.

Are my calculations correct? I’m just a little concerned with my fats being so much more than protein. How many meals should I be eating, and what is the max amount of fats that should be in any meal.

I can only workout in the morning before work and have to be there by 6:45am. Is it alright if I take a fat burner or pre-workout supplement and exercise on an empty stomach in the morning.

Weight: 261pounds
Body fat: 31%
Lean Mass: 180 pounds

261* 13 = 3400 - 500 = 2900 Maintenance Calories

180p * 4 = 720 cal
20c * 4 = 80 cal
Fat Cal (2900 – 800) = 2100 ------------Fat grams (2100/9) = 230

Fat 230g Protein 180g Carbs 20g

When bodyfat is higher than average, use lean mass to calculate your calories. Or just use the quick and dirty rule of thumb, and eat your 1g of fat and protein per pound of LBM. That means 180g protein, 180g fat, and 20g carbs.

[Sam Steele]

Bump for comments.

[seph213]

Hello i was wondering is it normal to be cuting for 4 to 5 month to acheive 10% body fat wen ur at 23% ?

Im eating 2000 calories , reaching my macro's evryday without fail and lifting heavy 4 days a week

Im 5'8 180lbs now 7 weeks into keto , i started at 190 (23% bf) is it normal that it takes me 4 to 5 month of low cal diet to reach close to 10% bf ( 160-165lbs) or am i doing something wrong ?

as always thanks for the help

[arevels]

I got a question, I've read through most of the thread and most people seem to be doing CKD.
I'm looking for TKD information. I'm not lifting just yet, but I'm doing about 45 minutes of HIIT everyday (6 days a week, Insanity workout). I think TKD would be easier for me to follow and overall better for me. My main question was the only carbs I need is from my whey protein directly after I workout, correct? And I don't do any carb ups whatsoever?
Thanks!

[MFUM]

I'm employing a TKD but I don't have dextrose, What else can I use for pre and post-workout carbs?

[Eileen]

I'm employing a TKD but I don't have dextrose, What else can I use for pre and post-workout carbs?

Dextrose is also known as Glucose. You'll find it in most supermarkets, in the baking or baby aisle, in health food shops, and in pharmacies. If you are stuck, Gatorade is based on dextrose/glucose (or Lucozade if you are on this side of the Pond).

[MFUM]

Dextrose is also known as Glucose. You'll find it in most supermarkets, in the baking or baby aisle, in health food shops, and in pharmacies. If you are stuck, Gatorade is based on dextrose/glucose (or Lucozade if you are on this side of the Pond).

Thanks! I guess that'll help. Do pop-tarts or snickers bars count as glucose to?

[Eileen]

Thanks! I guess that'll help. Do pop-tarts or snickers bars count as glucose to?

No, they have lots of fat as well as sugar. If you are in the US, then Smarties are glucose based.

[jczajka]

I was on keto for about 4 months before going on vacation for 17 days. I've been back on keto since Monday and plan on doing it for the rest of the summer. My question is do I need to wait the full two weeks before doing a carb up or can I do one after 1 week since I've been on keto before? Thanks again for any help

[Eileen]

After a vacation, I would do the two weeks. You'll have a lot of carbs stored up. You might be able to do it in ten days, but I doubt a week would be enough.

[jubjub007]

about how many grams of carbs would be bad to have at once while on keto?

[arevels]

I got a question, I've read through most of the thread and most people seem to be doing CKD.
I'm looking for TKD information. I'm not lifting just yet, but I'm doing about 45 minutes of HIIT everyday (6 days a week, Insanity workout). I think TKD would be easier for me to follow and overall better for me. My main question was the only carbs I need is from my whey protein directly after I workout, correct? And I don't do any carb ups whatsoever?
Thanks!

Bump for this question please.

[Eileen]

about how many grams of carbs would be bad to have at once while on keto?

It really depends on what sort of carbs, when you eat them, and what your general health and training is like. Did you have something specific in mind?

[Eileen]

Bump for this question please.

When you are doing TKD, you cluster your carbs around your workouts. So you might have a small carb meal before training, and a bigger than usual whey shake afterwards. But you are right, no weekly carb-ups.

[arevels]

When you are doing TKD, you cluster your carbs around your workouts. So you might have a small carb meal before training, and a bigger than usual whey shake afterwards. But you are right, no weekly carb-ups.

I appreciate the quick response! I do not lift currently, and am stuck with HIIT. How would doing TKD with HIIT work? I've heard that gluconeogenesis can occur and I'm looking to prevent that.

[Eileen]

I appreciate the quick response! I do not lift currently, and am stuck with HIIT. How would doing TKD with HIIT work? I've heard that gluconeogenesis can occur and I'm looking to prevent that.

Don't overthink it. Eat a basic keto diet, have a few carbs if necessary before your workout, and don't worry too much about the minutae.

[arevels]

Don't overthink it. Eat a basic keto diet, have a few carbs if necessary before your workout, and don't worry too much about the minutae.

Thank you very much, and I appreciate all the responses throughout this thread from you. You've helped a lot of people. Again, much thanks!

[jubjub007]

It really depends on what sort of carbs, when you eat them, and what your general health and training is like. Did you have something specific in mind?

ha yeah something like a coke in the morning

[Eileen]

ha yeah something like a coke in the morning

Really stupid thing to do. Talk about wasting your carbs. And yes, it will cause a massive insulin spike.

[MFUM]

What's the best way to empty all the glycogen from your liver? cardio? weight training?

[drtbear67]

I want to thank everyone on here for their comments and concerns. I have learned a lot and really enjoyed the KETO diet.

[Eileen]

What's the best way to empty all the glycogen from your liver? cardio? weight training?

Living. Just doing your daily stuff will do it. Cardio will speed it up.

[mdovner]

Eileen,

Where would you have my macros on both refeeds and regular days?

I'm 6'0 203lbs about 13% bf... Workout 4 days a week and cardio about 4 times a week. Your help is greatly appreciated.

Thanks

[Eileen]

Eileen,

Where would you have my macros on both refeeds and regular days?

I'm 6'0 203lbs about 13% bf... Workout 4 days a week and cardio about 4 times a week. Your help is greatly appreciated.

Thanks

Keto days, about 177g protein, 20g carbs. 170g fat, 2350 cals

For carb-up, I'd go about 2700-3000 cals, depending on your gaols and training intensity. Reverse the macros and you should be fine.

[KeeronMac]

Base a keto diet on whole eggs, oily fish, fresh meat, chicken and turkey, lots and lots and LOTS of green vegetables, extra virgin olive oil, cheese, butter, cream, nuts and seeds.

Take a whey shake after lifting, real food the rest of the time.

Avoid processed foods, trans fats, any form of sugar, grains milk, fruit, or anything labeled "low carb" or worse "net carb".

On carb-up, eat root veg, beans, pulses, fruit, oatmeal, low fat dairy, wholegrains, unrefined cereals. Avoid junk food, and avoid or limit sugar or white flour. Have one high gi meal after your PWO shake, and stick to lower gi whole foods the rest of the time.

Good carb-up foods are oatmeal served hot, or oats soaked in skim milk till soft.
Baked potatoes with baked beans.
Sweet potato and chicken breast.
Tuna and brown rice and salsa.
Stirfry with rice noodles, tomato and shrimp.
Seafood chowder with skim milk, onion, sweetcorn and white fish.
Lentil and carrot soup, or minestrone soup, served with rye crackers.
Irish stew (lean beef, potato, carrots, onion, stock)
Rice pudding.
Skinny cappuccino and pumpernickel bagel.
Muesli and skim milk.
Wholegrain bread and fat free cream cheese.

Maybe this keto diet wont be too bad

[seph213]

Hello im wondeing something , lets say a person wants to bulk on a CKD by doing 1.5g of protein per LBM and the rest of his calories from fat.

Since eating to much protein can lead to be kick out of ketosis does this mean his body would not be burning fat for fuel even tho there's no carbs intake or would it continue to burn fat even tho ur not at 1g of prot per LBM ?

[Eileen]

Assuming you are eating eggs and steak and food like that, it shouldn't be a problem.

[CatFunt]

Im starting again tomorrow and ive forgotten a few things so been doing some reading. Is it any non starchy veg? I found a list to that end and im sure i couldnt have many of these before?

Sprouts (bean, alfalfa, etc.)
Greens – lettuces, spinach, chard, etc.
Hearty Greens - collards, mustard greens, kale, etc.
Radicchio and endive count as greens
Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
Bok Choy
Celery
Radishes
Sea Vegetables (Nori, etc)
Cabbage (or sauerkraut)
Mushrooms
Jicama
Avocado
Asparagus
Okra
Cucumbers (or pickles without added sugars)
Green Beans and Wax Beans
Fennel
Broccoli
Cauliflower
Peppers
Green Bell Peppers
Red Bell Peppers
Jalapeno Peppers
Summer Squash
Zuchinni
Scallions or green onions
Bamboo Shoots
Brussels Sprouts
Leeks
Snow Peas (pods)
Tomatoes
Eggplant

[Eileen]

Those look fine.

There are a few, like tomatoes where you might need to keep an eye on qualities, but you can still have them.