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

[Leadreign]

Hello,
i am 22 years old and i weigh around 107lbs, i really want to lose my belly fat and my overall body fat. how long should i be on the ketogenic diet in order to achieve my goal? Thank you so much for your help!

Until you achieve your goal.

[polylop]

Hi, im 22 and 253 pounds. I want to start the keto diet with my partner who is about 286 pounds. we dont work out at the moment. my partner reckons its as easy as eating steak and eggs and going for 30min walks everyday. is this right?

[reffugee]

I read the guide to keto, in there it said a quick way to enter ketosis is to do this

"3D. How to Enter Ketosis Quickly, Easily, and Reliably

Here is a full-proof method to enter ketosis:

Day 1:

- Do not eat anything after 6 p.m.

Day 2:

- Wake up and perform HIIT or intense conditioning/weight training on an empty stomach

- Begin a strict ketogenic diet with 0-2% of calories attributed to carbohydrates

Day 3:

- Wake up and perform HIIT or intense conditioning/weight training on an empty stomach

- Begin a normal ketogenic diet with 5% of calories attributed to carbohydrates.

If not already, you will soon be in ketosis in a short matter of time. "

I cant quite work out in the am. Would doing my work outs in the after noon hender me entering ketosis in said 3 days?

[Backtotiny]

Earlier this month I did a short PSMF fast which leaned me out but then I went on vacation and had a pretty bad sugar/carb binge and now I am fatter than I have been in iver a year! IT seems like I can't stop gaining bodyfat. Anyway, I need to recomp as quickly as possible and am considering keto. I don't really know what to eat because I am lactose intolerant and am unsure of ratios/cals/etc. Anyone help, please? I figure I have about 5 lbs of body fat that need to go now. Stats: Female, 116, 5'3, 16.5 bodyfat (last weeks measurment) I do resitance training 6 days a week and SS cardio 45 min 6 days a week. Help, please, I am SOOOO desperate!

[jwebb19]

I'm about to start Keto tomorrow. Amazing amount of info on this forum. I'm going to try and go with 0-2% of carbs tomorrow then follow the below plan. 6'0" tall and 200 lbs.

6:00 AM
2 sausage links 133 cals 12g fat 1g carbs 5g protein
or
3 slices bacon 135 calories 10.5g fat 0g carbs 7.5g protein
2 eggs 140 cals 9g fat 2g carbs 12g protein
1 slice pepperjack cheese 110 cal 9g fat 0g carb 6g protein
2 softgels fish oil 20 cals 2g fat 0g carbs 0g protein
Total: 403 Cals 32g Fat 3g Carbs 23g Protein

8:00 AM
Wal-Mucil 1 teaspoon 20 cals 0g fat 1g Carbs 0g Protein
2 Sofgels Flax Seed Oil 20 Cals 2g fat 0g Protein 0g Carbs
1 can chicken breast 210 Cals 3.5g fat 0g carbs 45.5g protein
1 tblspn mayo 57 calories 5g fat 3.5g carbs 0g protein
Total: 307 Cals 10.5g Fat 4.5g Carbs 45.5g Protein

11:00 PM
6oz Smoked Salmon COSTCO 306 Cals 18g Fat 0g Carbs 39g Protein
6 Spears asparagus 18 Cals 0g Fat 6g Carbs 0g Protein
1 tblspn Ranch 70 Cals 7g Fat 1g Carbs .5g Protein
Total: 394 Cals 25g Fat 7g Carbs 39.5g Protein

2:30 PM
Grilled Chicken Breast 3oz 110 Cals 2.5g Fat 0g Carbs 22g Protein
2 tblspn Ranch 140 Cals 14g Fat 2g Carbs 1g Protein
Total: 250 Cals 16.5g Fat 2g Carbs 23g Protein

5:00 PM (Post Workout)
1 scoops Opt Nut Whey 120 Cals 1g Fat 3g Carbs 24g Protein
2 Sofgels Flax Seed Oil 20 Cals 2g fat 0g Protein 0g Carbs
1 Tablespoons Smuckers Natural PB 100 Cals 8g Fat 3g Carbs 3.5g Protein
1 tblspn Olive Oil 119 Cals 14g Fat 0g Carbs 0g Protein
Total: 359 Cals 25g Fat 6g Carbs 27.5g Protein

7:00 PM
Shrimp 6 oz 200 Cals 3g Fat 0g Carbs 42g Protein
1 tblspn Olive Oil 119 Cals 14g Fat 0g Carbs 0g Protein
Total 319 Cals 17g Fat 0g Carbs 42g Protein

TOTAL OVERALL :
2032 CALS
[126(1134cals) FAT] 56%
[22.5(90cals) CARBS] 4%
[201g(804cals) PROTEIN] 40%

I still need to tweak the Fat content which will probably increase. Starting with my girlfriend so wish us luck! Thanks for all of the info.

[AntonioWright]

I read the guide to keto, in there it said a quick way to enter ketosis is to do this

"3D. How to Enter Ketosis Quickly, Easily, and Reliably

Here is a full-proof method to enter ketosis:

Day 1:

- Do not eat anything after 6 p.m.

Day 2:

- Wake up and perform HIIT or intense conditioning/weight training on an empty stomach

- Begin a strict ketogenic diet with 0-2% of calories attributed to carbohydrates

Day 3:

- Wake up and perform HIIT or intense conditioning/weight training on an empty stomach

- Begin a normal ketogenic diet with 5% of calories attributed to carbohydrates.

If not already, you will soon be in ketosis in a short matter of time. "

I cant quite work out in the am. Would doing my work outs in the after noon hender me entering ketosis in said 3 days?

You think too much.

[AntonioWright]

Hi, im 22 and 253 pounds. I want to start the keto diet with my partner who is about 286 pounds. we dont work out at the moment. my partner reckons its as easy as eating steak and eggs and going for 30min walks everyday. is this right?

You should be concerned with overall calorie intake instead of macros, especially if you don't workout. Eat some lean proteins, eat some healthy fats, keep your carb choices to fruits and veggies. Your problem is solved.

[rachelily]

If I am trying to lose body fat, and am eating at 20% below maintenance during the week, when I switch my macros for a carb-up do I keep my calories the same or bump it up to maintenance for that short period? And then what about if I want to gain muscle on keto - maintenance or 20% above during the week and the same for carb-up?

[vodorod33]

I've never come across anything official about it, but the odd time when I get stuck with no whey PWO, I've eaten some cottage cheese with a spoonful of honey. It seemed to do the trick.

[maybesew]

Thanks guys!

After two weeks of eating super clean I got served 2 big slices of baked pumpkin and some carrot shavings with my steak at a restaurant and I ate it not knowing it had carbs

I bet that pie tasted great.

[JTRock75]

To shift the body out of ketosis and toward a more anabolic state, dieters will need to begin consuming carbohydrates approximately 5 hours prior to the final workout. At this time, a small amount of carbohydrates, perhaps 25 to 50 grams, can be consumed along with some protein and unsaturated fats, to begin the upregulation of liver enzymes. The type of carbohydrate needed has not been studied and individuals are encouraged to experiment with different types and amounts of foods. Approximately 2 hours before the final workout, a combination of glucose and fructose (with optional glutamine) should be consumed, to refill liver glycogen. Once again, specific amounts have not been determined but 25 to 50 grams total carbohydrate would seem a good place to start.

Nutrient intake

During the first 24 hours of carb-loading, carbohydrate intake should be 10 grams per kilogram of lean body mass or 4.5 grams of carbs per pound of lean body mass . This will represent 70% of the total calories consumed. The remaining calories are divided evenly between fat (15% of total calories) and protein (15% of total calories). Table 2 gives estimated amounts of carbohydrate, protein and fat for various amounts of lean body mass. During the second 24 hours of carb-loading, carbohydrates will make up 60% of the total calories, protein 25% and fat 15% as shown in table 3.

Summary of guidelines for glycogen supercompensation on the CKD

1. -5 hours prior to your final workout before the carb-up, consume 25-50 grams of carbohydrate with some protein to begin the shift out of ketosis. Small amounts of protein and fat may be added to this meal.
2. -2 hours prior to the final workout, consume 25-50 grams of glucose and fructose (such as fruit) to refill liver glycogen.
3. -The level of glycogen resynthesis depends on the duration of the carb-up and the amount of carbohydrates consumed. In 24 hours, glycogen levels of 100-110 mmol/kg can be achieved as long as 10 grams carb/kg lean body mass are consumed. During the second 24 hours of carbing, an intake of 5 grams/kg lean body mass is recommended.
4.- During the first 24 hours, the macronutrient ratios should be 70% carbs, 15% protein and 15% fat. During the second 24 hours, the ratios are roughly 60% carbs, 25% protein and 15% fat.
5. -As long as sufficient amounts of carbohydrate are consumed, the type and timing of intake is relatively less important. However, some data suggests the higher glycogen levels can be attained over 24 hours, if higher Glycemic Index (GI) carbs are consumed. If carbing is continued past 24 hours, lower GI foods should be consumed.

Summary

Assuming full depletion, which requires a variable amount of training depending on the length of the carb-up, glycogen levels can be refilled to normal within 24 hours, assuming that carbohydrate consumption is sufficient. With longer or shorter carb-loading periods, muscle glycogen levels can reach higher or lower levels respectively.

During the initial 24 hours of carb-loading, a carbohydrate intake of 8-10 grams of carbs per kilogram of lean body mass will refill muscle glycogen to normal levels. Although less well researched, it appears that a carbohydrate intake of roughly 5 grams/kg lean body mass is appropriate. While the type of carbohydrate ingested during the first 24 hours of carb loading is less critical, it is recommended that lower GI carbs be consumed during the second 24 hours to avoid fat regain. The addition of other nutrients to the carb-load phase does not appear to affect glycogen resynthesis rates. However fat intake must be limited somewhat to avoid fat gain.
It is currently unknown how the insertion of a carb-loading phase will affect the adaptations to ketosis. As well, no long term data exists on the metabolic effects which are seen. Therefore it can not be recommended that the CKD be followed indefinitely and a more balanced diet should be undertaken as soon as one's goals are achieved.

A question which is asked is whether the carb-load is anabolic, stimulating muscle growth while dieting. As muscle growth requires an overall anabolic metabolism, the body must be shifted out of ketosis (which is catabolic) during the carb-load. This requires that liver metabolism be shifted away from ketone production, which necessitates both an increase in certain enzymes as well as a refilling of liver glycogen. Therefore the carb-load really begins about 5 hours prior to the final workout when a small amount of carbohydrates should be consumed to begin upregulating liver enzymes. Approximately 2 hours prior to the workout, a combination of glucose and fructose should be consumed to refill liver glycogen. Glutamine is an optional addition that may increase liver glycogen levels.

There are a number of ways that the carb-load might affect muscle growth. The primary mechanism is by increasing insulin and amino acid availability. The second is by increasing cellular hydration levels. Both have the potential to increase protein synthesis while decreasing protein breakdown.

Ultimately the question must be asked as to just how much new muscle can be synthesized during a carb-up of 24 to 48 hours. Even assuming zero muscle breakdown during the ketogenic week, the amount of new muscle synthesized is likely to be small. So while individuals may gain a small amount of muscle during a CKD, it should not be expected or counted on.


Reference: Lyle McDonald, The Ketogenic Diet

See http://forum.bodybuilding.com/showth...hp?t=117544921 if you have questions.

The trouble with carbing up for my workout is that I hit the gym 5:30 am. So do I start at midnight and go back to bed? I don't want to over think it but want to get my timing right.

Also I read that I need to wait 2 weeks for my first carb refeed. I started my diet 8/28 which was a Tuesday(don't ask) is it safe to refeed 9/7 a few days short of 2 weeks? I would like to do my 24-36hr refeed Friday evening into Saturday night-Sunday afternoon. Would I be out of wack if I don't wait the initial 2 weeks?

[Heisenberg123]

I realize that the answers to these questions are out there but I want simple rules of thumb to live by, not meticulously defined workouts and diets. The guides overwhelm me with details. Is there anything wrong with this plan?

Weekdays - Shoot for zero carbs, but realistically take in at most 25 grams (I'm 6 foot, 200, toned not ripped).

Weekends - Reload on carbs. Eat mostly healthy, carb-heavy foods and some protein.

Normal workout plan - isolate muscles, hit them every 4th day, no cardio.




Is this 80 to 90% of a good keto diet? I'm fine with that.

[Sabeen1991]

Hello everyone!

Finally i made an account here after days of reading the keto threads.

Where I started:
Up until 10 years old i was a skinny person. Very skinny i might add. Then, after loads of junk foods and other silly stuff... and 11 more years I got to a 32% body fat. *history of diabetes in family...*
My height was 1.82m and weight 100.1kg. And I said to myself: Let's try something new. Screw the pizza. This was exactly 3 months ago.
And i started dieting(very bad in the first month, very low calories diet, mostly carbs) and freaking crunches for workout. After a month, I lost 4Kg. Then I started reading stuff on the internets, acquired loads of knowledge and improved my dieting and workouts a hell of a lot.
I kept a low-carb diet for the last couple of months. Maybe one day a week i ate 60% carbs.
The work-outs... P90 by Tony Horton. I'm at day 60 right now.

So that's a brief history of me.

Where I am now? Well, I'm 82 kg, same height obviously. I'm on keto diet for almost a week(after reading LyleMcDonald's book).
Food? Yesterday i ate this:
M1: keto cookies(home made with eggs, coconut, butter and a bit of banana)
M2: 3 eggs, 10g flaxseed, 20g pumpkin kernels, 10g butter, 100g cucumbers
M3: 150g steak, medium fat, 100g cucumbers
M4: 70g mascarpone cheese + 20g 85% chocolate
Total Calories: 1700, ~70% fats, 25% prots, 5% carbs(19g actually)

I workout 6 times a week, 40-50 minutes, at avg heart rate of 160-165 bpm(cardio monitor). That's ~80% Max BPM.

Supplements? 1000mg Omega 3, 1200mg Lecithin, 2000mg L-Carnitine, 1500mg CLA, Vitamins&Minerals, Liverprotector pills from Himalaya, and some thermogenic before WO.

I'm currently at ~23% bodyfat and my goal is to reach ~12% before i start bulking up. I'll start Weight Lifting seriously(not the HST with barbells from P90) after i finish the P90 program.

Now, my question is this:
Considering my meals and workouts, can I keep staying on SKD? I'm really not fond of the carb-ups on CKD. If i do the TKD thing, WHAT should I eat and when?

Thanks a bunch!

[DaveyvsGoliath]

Hi everyone. I just wanted to share my experience with Keto. I'm on day 8 and I dropped 5 lbs the first day, and 8 lbs total in 8 days. I'm now 202 lbs, 6'1" @ 12% bf. I did 9 workouts in 6 days, with 3 "2-a-days." My main workouts are crossfit and the others were typical bodybuilding splits with 4 sets of 8-12 reps per exercise, 4 exercises per body part with either 20 min of HIIT or abs and one longer cardio session (high intensity). My performance has actually gone up across the board, and I hit 3 personal records! I have been eating 60% fat / 30% protein / 10% carbs (although about half are fiber) and very close to my calorie needs.

A note on alcohol: After testing positive multiple times for ketosis (on day 4 I checked), I drank a few beers and tested negative that night and the next morning. 24 hours later, I'm only in the trace category. I always found myself in the low category on the previous tests. So yeah, unfortunately alcohol will screw up ketone production.

Oh, and I have one question: Is anyone on this diet taking raspberry ketones? I have some, but wasn't sure if they would help or not on keto. My guess is that they would help with energy levels, but taking them in by pill might negative inhibit the body's production of ketone bodies.

[preacher14]

How and when do you carb up when you exercise 7 days a week?

[JTRock75]

Maybe a TKD a targeted keto diet would work best for you. Look it up, you have carbs before you workout to fuel your work out.

[preacher14]

I've read about the tkd but I'm doing the warrior keto diet combo.So eating througout the day is out,and it works for me beacause of my job.My workout on day 7 is just cycling and jogging so maybe carb up on saturday till sunday.The exercise on day 7 shouldn't make a diffrence or will it?I'm very new to the keto so any advice please?

[RedeemerZG]

keto diet for fat loss:

is processed stuff okay?
patés, sausages and other stuff is so loaded with additives and sugar even it has relatively small (tiny) amount of carbs (sugars) per serving...

i have no idea what to eat...

should i be safe with a dozen of eggs and fish .... only.

my willpower is enough strong to stand it until i reach my goal.

=

also, i've read somewhere that few day of fat-fast (around 1000kcal/day 90%fat 10% protein) will speed up process of fat loss, is that true?

[michaelvolga]

One of the most frequently asked questions is regarding ketostix. Many people ask if they are still in ketosis if the stick is only showing trace amounts of ketones. My response to this question would be that you are either in ketosis or you are not. If you are only showing trace amounts that could be a sign that you are either properly hydrated or that you are using the excess ketones as fuel. When you first start off with this diet these may be helpful in the sense that they keep you encouraged and assure you that you are in fact doing everything right but eventually you will be able to sense when you are in or out of keto and eventually you will see these as a waste of money. They can also be a source of frustration if you measure too late in the day or when you are extremely hydrated. If you are keeping your carbs low and getting in enough exercise you can be pretty confident that you are in ketosis. I personally have never measured more than trace so I have stopped using them.

If I'm not in ketosis and I'm
Consuming increased fats will that lead to fat gain? I'm having trouble getting into ketosis as the strips showed I had a negative response even though I've had under 25g of carbs

[Cowmustard]

If I'm not in ketosis and I'm
Consuming increased fats will that lead to fat gain? I'm having trouble getting into ketosis as the strips showed I had a negative response even though I've had under 25g of carbs

fat gain comes from a caloric surplus(if all hormonal anomolies or ignored)

[James199117]

My keto plan, doing it for 3 weeks before vacation haha. Some carbs early in the day to avoid the shock of carb loading on vacay.

Meal 1: 6 egg whites, 1.75 oz oatmeal measured dry
Meal 2: 5 Oz white fish 1/6 cup brown rice + 2 1/2 cups greens
Meal 3: 5 Oz wild caught salmon + Garden salad
Meal 4: 1 Scoop whey protein + 1 cup berries
Meal 5: 2 Simply For Life Sausages, 2 1/2 cup greens, 1/2 cup salsa
Meal 6: 4 Egg whites

Im currently at about 182.5 Lbs, around 8 or 9 % body fat. have 3 weeks before i head to jamaica and hoping to see a bit of a result. Lifting 5 days a week, i never do cardio, take 30 second timed rests between sets and lift HARD. any other suggestions would be appreciated!

[bustermac]

My keto plan, doing it for 3 weeks before vacation haha. Some carbs early in the day to avoid the shock of carb loading on vacay.

Meal 1: 6 egg whites, 1.75 oz oatmeal measured dry
Meal 2: 5 Oz white fish 1/6 cup brown rice + 2 1/2 cups greens
Meal 3: 5 Oz wild caught salmon + Garden salad
Meal 4: 1 Scoop whey protein + 1 cup berries
Meal 5: 2 Simply For Life Sausages, 2 1/2 cup greens, 1/2 cup salsa
Meal 6: 4 Egg whites

Im currently at about 182.5 Lbs, around 8 or 9 % body fat. have 3 weeks before i head to jamaica and hoping to see a bit of a result. Lifting 5 days a week, i never do cardio, take 30 second timed rests between sets and lift HARD. any other suggestions would be appreciated!

Down from 247? Wow.

[James199117]

Down from 247? Wow.

Thanks man, I didn't use any died though just ate healthy and a tonnnnnn of exercise. Keto now to just see how lean I can get

[GOLDENi]

Are these macros good for Keto? I'm cutting, this is what my typical macros look like daily--

Goal: 1700 Cals
~123g Fat (65%)/~128g Protein(30%)/~20g Carbs(5%)

My stats--
5'8" (68")/149 lbs/13-14% BF (~129lbs. LBM)

[pmvalente]

That's on the limit of protein intake. If you could reduce protein to 25% and increase fat to 70%.to much protein and you go out of ketosis.

[GOLDENi]

That's on the limit of protein intake. If you could reduce protein to 25% and increase fat to 70%.to much protein and you go out of ketosis.

According to this: http://forum.bodybuilding.com/showth...t=36497&page=1 (yes, long read but very informative for CKD)

He recommends 1g of Protein/LBM to preserve the most muscle. I've been reading a lot of Keto on my spare time & a lot of people recommend that to decrease the amount of muscle loss.

[FLEXLUIS]

I'm looking start CKD after the new years and have some questions, currently on IF (20/4) 1pm-5pm....


since i train fasted (with bcaa's) in the morning, and the refeed protocol suggest to eat some fruit prewo to prepare the body for the weekend refeed, should i follow it for just skip it and train fasted as usual ?

"2. -2 hours prior to the final workout, consume 25-50 grams of glucose and fructose (such as fruit) to refill liver glycogen"

also, your not supposed to train during the refeed ? correct ?

[PonyBrah]

Is 5% the absolute minimum amount of carbs to enter ketosis?

Would making it 10% ruin everything? I only have about 1500cals a day and just 1 serving of whey + water would be 7g of carbs. I can barely eat 4 pickles after that and my limit is already reached.

[ToonLad30]

For an average person who commutes to a desk job, around 13 calories per pound of total weight is close to maintenance. To lose, you have to reduce from this.

For keto, allow 1g of protein per pound of LEAN mass, and assume this is 30% of your calories. Allow 20g of carbs and the rest of your calories should be from fat. You should find that the number of fat grams is fairly close to the number of protein grams.

Your carb-up calories depend on your goals. If you have a lot of fat to lose, then keep your carb-up short and carb up at maintenance. So around 13 cals per pound, with 30% coming from protein, 5% or as low as possible from fat, and the rest from carbs.

If you need to lose fat, but want to build muscle too, then around 10-30% above maintenance calories is about right.

If you are seriously ripped, or are bulking, you can go 50% above maintenance. Do not try this until you know your tolerance for carb-ups.

Hi,

Im getting well confused now as there sems to be so much info out there and different people having different opinions on what to consume. I had originally worked my Macros out to what you have described above heres the stats;

Weight= 88kg
Height= 5"11
Body Fat rougly = 20%

Macros Consumed daily:
Fat= 130g
Protein= 150g
Carbs= 20-30g

How does that sound I have lost 4kg this week but I assume its water also more shoulders and arms seem to be shrinking (not good) So all that added up comes to about 1900 cals so I am in defict, but how does cardio and weight training come into do I need to add more protein, fat, carbs etc?

Thanks

[03SVT_COBRA]

According to this: http://forum.bodybuilding.com/showth...t=36497&page=1 (yes, long read but very informative for CKD)

He recommends 1g of Protein/LBM to preserve the most muscle. I've been reading a lot of Keto on my spare time & a lot of people recommend that to decrease the amount of muscle loss.

+1 I agree