A Guide to Ketosis

[rob2093124]

Hey ketoers, I figured I should let you know that I updated and revised the guide again at my site. I'm unable to edit the posts any further in this thread.

I revised the section on polyunsaturated vs. saturated fatty acids.

I edited a few more typos, added some new links, and fixed some poorly worded sections.

I also added some new sections:

- losing body-fat
- building muscle-mass (still unfinished - haven't fully researched this)
- aerobic exercise
- sample meal plan

I'm also thinking of adding some more sections like maybe a section that contains some before and after pictures of people that went on a ketogenic diet.

i read that part about polyunsat vs sat fats. before, when i stayed away from sat fats, i barely felt full and always had cravings. the saturated fats actually kept me hot at points in the day. i actually suggested sat fats to some people that have trouble with cravings and energy. this is based of personal experience. what do you think?

[shadowwalker021]

i read that part about polyunsat vs sat fats. before, when i stayed away from sat fats, i barely felt full and always had cravings. the saturated fats actually kept me hot at points in the day. i actually suggested sat fats to some people that have trouble with cravings and energy. this is based of personal experience. what do you think?

hmmm I just did a quick search for any articles on saturated vs polyunsaturated digestion and absorptions and I couldn't really find anything that would suggest saturated fats "fill you up more" (though this was just a quick 10 minute search).

Note though that I'm definitely not suggesting that saturated fats are bad for you. They are incredibly important for optimal health, and you shouldn't avoid them. The PUFA vs SFA section is there to let people know that if they want to optimize fat-loss, then it seems that utilizing PUFA as the major fatty acid may induce a deeper level of ketosis ... though the methods used in the study aren't perfectly equivalent to keto as we know it.

But if you want to eat mainly saturated fats, then you will still lose body-fat... so if you feel better and more full eating lots of saturated fats, then I guess this would be a better route to take; a diet that you can maintain without breaking or cheating most easily is the one that you should be on. I'm not sure though if your feelings of fullness are objectively valid or due maybe to mental tricks.

[kwebbers]

i read that part about polyunsat vs sat fats. before, when i stayed away from sat fats, i barely felt full and always had cravings. the saturated fats actually kept me hot at points in the day. i actually suggested sat fats to some people that have trouble with cravings and energy. this is based of personal experience. what do you think?

I was feeling really sluggish today, then had an early dinner around 5PM and took your advice making my meal consist of 1T coconut oil, 3 eggs, 1 slice of swiss, 7 mini pepperoni slices and a 1/2 cup of broccoli

felt MUCH better.....

I thnk what I have been doing wrong with this diet is trying to incorporate too many different good for you foods instead of sticking to the basics: ground beef, eggs, and oils like coconut.... since I'm new in the game, that is going to be the main bulk of my diet for now... at least til I get out of this slump!

[JAGERBOY]

So this past weekend I was gonna have my CKD carb up, and I even started it. Saturday night I had about 150g of carbs. After that though I decided not to go through with the full carb up. I didn't want to have to "knock down that wall of glycogen" to enter ketosis again, and my energy levels felt fine. So starting Sunday I was back to keto and zero carbs. Do you think that took me out of ketosis for very
long?

[shadowwalker021]

So this past weekend I was gonna have my CKD carb up, and I even started it. Saturday night I had about 150g of carbs. After that though I decided not to go through with the full carb up. I didn't want to have to "knock down that wall of glycogen" to enter ketosis again, and my energy levels felt fine. So starting Sunday I was back to keto and zero carbs. Do you think that took me out of ketosis for very
long?

if you don't do any types of exercise then probably 1-2 days it will take, but if you do some weight-training or aerobic exercise then less than 1 day and you'll be back in it.

[shadowwalker021]

I've created a PDF file of the completed 'list of ketogenic foods' for you guys to download. This list is now colorblind friendly, it maintains the hyperlinks to nutritional data, and now you can print the list out so you can have it with you wherever you go.

You can download the PDF file below..

[JAGERBOY]

if you don't do any types of exercise then probably 1-2 days it will take, but if you do some weight-training or aerobic exercise then less than 1 day and you'll be back in it.

Yeah I did muay thai training the next day, haven't touched a carb since.

[shadowwalker021]

...

edit: these files are for a moderator. don't mind them.

[kwebbers]

I've created a PDF file of the completed 'list of ketogenic foods' for you guys to download. This list is now colorblind friendly, it maintains the hyperlinks to nutritional data, and now you can print the list out so you can have it with you wherever you go.

You can download the PDF file below..

you are awesome! thank you for taking the time do all this

[rob2093124]

hmmm I just did a quick search for any articles on saturated vs polyunsaturated digestion and absorptions and I couldn't really find anything that would suggest saturated fats "fill you up more" (though this was just a quick 10 minute search).

Note though that I'm definitely not suggesting that saturated fats are bad for you. They are incredibly important for optimal health, and you shouldn't avoid them. The PUFA vs SFA section is there to let people know that if they want to optimize fat-loss, then it seems that utilizing PUFA as the major fatty acid may induce a deeper level of ketosis ... though the methods used in the study aren't perfectly equivalent to keto as we know it.

But if you want to eat mainly saturated fats, then you will still lose body-fat... so if you feel better and more full eating lots of saturated fats, then I guess this would be a better route to take; a diet that you can maintain without breaking or cheating most easily is the one that you should be on. I'm not sure though if your feelings of fullness are objectively valid or due maybe to mental tricks.

thanks a lot for the info! yea i haven't really looked for anything justifying that sat fats make u fuller or anything, but they worked for me and kwebbers and a couple others that took my advice. maybe I found a breakthrough? haha. jp.

it def isn't mental tricks though. im sure of it.

[Discov3ry]

I've created a PDF file of the completed 'list of ketogenic foods' for you guys to download. This list is now colorblind friendly, it maintains the hyperlinks to nutritional data, and now you can print the list out so you can have it with you wherever you go.

You can download the PDF file below..

Thanks for that bro. I'm red/green color blind and it was a bitch for me to differentiate the categories. I was thinking about redoing your list with a "star rating" system from 5 to 1 not only for color blind folks but also for the cheap ones who print b/w draft quality only, like myself.

[shadowwalker021]

Thanks for that bro. I'm red/green color blind and it was a bitch for me to differentiate the categories. I was thinking about redoing your list with a "star rating" system from 5 to 1 not only for color blind folks but also for the cheap ones who print b/w draft quality only, like myself.

no problem. it didn't even cross my mind that colorblind people wouldn't be able to use it until a few people over at the keto section at reddit told me about it. sorry about that

[shadowwalker021]

...

edit: these files are for a moderator. don't mind them.

it drives me crazy that there are poorly worded sections, typos, and mistakes that have since been revised but I can't edit them into the thread any longer. I just calculated that I'd have been able to edit the content in these attachments into the thread more than 8,000 times since I've asked the keto mods to do it. It seems important to me but I guess they're doing more important stuff at least it is all fixed at my blog.

feels bad man.

[numbedcomfort]

First of all I just want to say that this is a VERY informative post. Before I knew nothing about the Keto diet and now it all makes sense.

Just recently committed myself to get back into weight lifting. Actually had a good run few years back but health issues forced me to stop until now. I plan on using the Starting Strength program by Rippletoe since I got good results from it back then.

Now my question is would a keto diet be more beneficial for me as opposed to the usual lots of proteins and carb diet?

I'm 6 ft tall and weigh about 145-150. So I'm pretty skinny by bodybuilding standards but I don't look 'scrawny' b/c of my past history of exercise. The reason I'm debating this diet is b/c I have trouble KEEPING weight. I mean I can pretty much eat anything and not gain a gram while sitting on my ass. In fact that's probably my biggest problem, gaining weight while lifting.

5E. Is it best to bulk on keto or on a normal diet?

I can personally not come up with a reason why anyone would want to revert back to a glycolytic metabolism in order to gain muscle besides that it might be easier to consume a calorie surplus since fats are very filling. If you like the idea of ridding yourself of excess fat while you gain muscle then probably keto is right for you. Ketosis has also been shown to increase testosterone levels which would of course be conducive to a muscle-building regimine. The ultimate decision is up to you though, because as far as I know a glycolytic metabolism is actually perfectly capable of building muscle-mass just as well as a ketogenic metabolism does, so it doesn't really matter.

From this post, I believe the keto diet is better for people wanted to lose fat? Personally I don't really care about fat loss right now, my main concern is gaining muscle mass and strength. The only reason I wouldn't consider the keto diet is b/c of the lack of carbs. I love my bread, grains and rice but would definitely cut down if you think the keto diet would benefit me more than a regular diet.

[shadowwalker021]

First of all I just want to say that this is a VERY informative post. Before I knew nothing about the Keto diet and now it all makes sense.

Just recently committed myself to get back into weight lifting. Actually had a good run few years back but health issues forced me to stop until now. I plan on using the Starting Strength program by Rippletoe since I got good results from it back then.

Now my question is would a keto diet be more beneficial for me as opposed to the usual lots of proteins and carb diet?

I'm 6 ft tall and weigh about 145-150. So I'm pretty skinny by bodybuilding standards but I don't look 'scrawny' b/c of my past history of exercise. The reason I'm debating this diet is b/c I have trouble KEEPING weight. I mean I can pretty much eat anything and not gain a gram while sitting on my ass. In fact that's probably my biggest problem, gaining weight while lifting.

From this post, I believe the keto diet is better for people wanted to lose fat? Personally I don't really care about fat loss right now, my main concern is gaining muscle mass and strength. The only reason I wouldn't consider the keto diet is b/c of the lack of carbs. I love my bread, grains and rice but would definitely cut down if you think the keto diet would benefit me more than a regular diet.

it's possible to bulk under either metabolism, but if you don't care about fat-loss/gain at all then i would personally go high protein, moderate fats and carbohydrate for muscle-building. the idea of a CKD is meant to make the impossible possible (anabolic and catabolic at the same time... or lose fat while you gain muscle).

[Zuggie]

Whats the verdict on beer? Select 55 is 55 calories with only 1.9 g of carbs, that shouldn't send you out of ketosis correct?

[shadowwalker021]

Whats the verdict on beer? Select 55 is 55 calories with only 1.9 g of carbs, that shouldn't send you out of ketosis correct?

alcohol won't send you out of ketosis.. so i guess just focus on the carbohydrate content.

for that specific example, select 55 is 14% carbohydrate so be careful with how many of them you drink. hard liquors should be okay (by okay i mean shouldn't knock you out of ketosis..).

[VINN1059]

Great read, i just started a keto for the first time ever and i'm dragging through my days right now. Thank you for all the info and foodlists, you are currently my fat loss god!

[shadowwalker021]

Great read, i just started a keto for the first time ever and i'm dragging through my days right now. Thank you for all the info and foodlists, you are currently my fat loss god!

thanks for taking the time to stop by and let me know that it was a help appreciate it.

[shadowwalker021]

Major Update

I've partitioned the guide into subsections. The titles within the contents are now 'clickable' links that will take you directly to that section. What is especially useful about this is that you can now right click on a link and select 'copy link address'. Now you can give this link to a friend and instead of being transported to the beginning of the guide, they will be transported directly to that section of the guide.

For example...

here is a link to 'section 3: the basics of the ketogenic diet':
http://josepharcita.blogspot.com/201....html#Section3

here is a link to 'the ultimate ketogenic food list':
http://josepharcita.blogspot.com/201...osis.html#33MM

Hope this helps guys.

[Zuggie]

alcohol won't send you out of ketosis.. so i guess just focus on the carbohydrate content.

for that specific example, select 55 is 14% carbohydrate so be careful with how many of them you drink. hard liquors should be okay (by okay i mean shouldn't knock you out of ketosis..).

14% carbohydrate out of your daily totals you mean?

[shadowwalker021]

Another mini update:

I was thinking of adding a testimonials section to the guide. I think it would be a really good and motivating addition. what do you all think? good idea??

if you think you have a good transformation from using a ketogenic diet then PM me the following...
1. your pseudonym (or real name if you'd like)
2. before and after photos
3. your before and after stats (weight, measurements, blood pressure, blood profiles)
4. your story, how you found out about keto, what inspired you to try it, how it was, your experience with it... etc

and maybe i'll feature your transformation so that you can inspire others to try keto.

14% carbohydrate out of your daily totals you mean?

no i mean every one of those drinks is 14% carbohydrate which is a good bit.. so you should try to limit how many you drink

[kmpfan32]

Another mini update:

I was thinking of adding a testimonials section to the guide. I think it would be a really good and motivating addition. what do you all think? good idea??

if you think you have a good transformation from using a ketogenic diet then PM me the following...
1. your pseudonym (or real name if you'd like)
2. before and after photos
3. your before and after stats (weight, measurements, blood pressure, blood profiles)
4. your story, how you found out about keto, what inspired you to try it, how it was, your experience with it... etc

and maybe i'll feature your transformation so that you can inspire others to try keto.


no i mean every one of those drinks is 14% carbohydrate which is a good bit.. so you should try to limit how many you drink

great idea. I suggest you create a new thread on this to grab more attention

[Survive]

Who are you? You train/fight in Thailand?

Honestly, I've never gone that long with 0 carbs. Most I've gone is 12 days on the Rapid Fat Loss Diet.

I am nobody. If I become somebody, I'll be sure to let you know.
I trained Karate in South Carolina, trained Ninpo in Hawai'i, trained general MMA in Pennsylvania and trained Muay Thai in Texas. I'm currently training Kung Fu in China.
I have my sights set on a new fight promotion in China called RUFF. I want to be here when MMA blows up.

I'm attempting a keto bulk. There seems to be very little information on the legitimacy of straight ketogenic bulking. Some say it can be done. There are tons of bros out there who denounce the idea while spreading misinformed rumors about why there's just no way it can be done. A combo breaker is long overdue, if there is to be one.

My daily consumption consists of:
36 eggs (approx. 216g animal protein/acidic)
1 cup of spirulina (approx. 60g bacterial protein/nutrient dense/alkaline)
10 table spoons of coconut oil (MCT/Sat Fat)
10 ounces peanut oil
10 ounces olive oil
Tobasco sauce to liven the countless dull moments.

All organic. No calorie counting on my part.
I had Brazilian steakhouse last night. Phenomenal.
I also feast on sashimi, chicken and livers at random.
I'll post pics and progress in a month.
I will gladly testify.

[mattzw]

My daily consumption consists of:
36 eggs (approx. 216g animal protein/acidic)
1 cup of spirulina (approx. 60g bacterial protein/nutrient dense/alkaline)
10 table spoons of coconut oil (MCT/Sat Fat)
10 ounces peanut oil
10 ounces olive oil
Tobasco sauce to liven the countless dull moments.

All organic. No calorie counting on my part.
I had Brazilian steakhouse last night. Phenomenal.
I also feast on sashimi, chicken and livers at random.
I'll post pics and progress in a month.
I will gladly testify.

I'm also considering a Keto Bulk, keep us posted on yours. And I may be new here but I think 36 eggs may be a little on the high side for one day

[supern0va]

Is this your freaking thesis for Masters in Nutrition?

[bader214]

Is oatmeal considered a grain and a no-no for ketosis? I've been eating 1/2 cup cooked oatmeal with added ground cinnamon 4 times daily, 3 whole eggs and 9TBS of egg whites in the morning, 5 ounces cooked chicken breast 4x daily, protein shake, banana and oatmeal following workouts, carrots(which looks like i should get rid of) cottage cheese with ground cinnamon(cant stand it plain) with a protein shake before bed. Also, 12oz of V8 juice, a handful of almonds and 4-5g of fish oil are all part of my daily regimen. I try to stick pretty close to this diet(definitely not perfect adherence) with one meal per week as a 'whatever I want' meal. I was under the impression that oatmeal was a 'clean' and good source of carbs for the human body, but this study seems to negate that? btw, thanks for the write up, never even heard of such a thing before today!

[shadowwalker021]

Is this your freaking thesis for Masters in Nutrition?

no. just trying to help people out..

Is oatmeal considered a grain and a no-no for ketosis? I've been eating 1/2 cup cooked oatmeal with added ground cinnamon 4 times daily, 3 whole eggs and 9TBS of egg whites in the morning, 5 ounces cooked chicken breast 4x daily, protein shake, banana and oatmeal following workouts, carrots(which looks like i should get rid of) cottage cheese with ground cinnamon(cant stand it plain) with a protein shake before bed. Also, 12oz of V8 juice, a handful of almonds and 4-5g of fish oil are all part of my daily regimen. I try to stick pretty close to this diet(definitely not perfect adherence) with one meal per week as a 'whatever I want' meal. I was under the impression that oatmeal was a 'clean' and good source of carbs for the human body, but this study seems to negate that? btw, thanks for the write up, never even heard of such a thing before today!

and you're doing this while trying to be on a keto diet?

no offense, but that diet is one of the worst keto diets i've seen (in fact it isn't a keto diet at all).

forget about everything you learned from the nutrition section. keto is a whole different ball-game.

[bader214]

no. just trying to help people out..


and you're doing this while trying to be on a keto diet?

no offense, but that diet is one of the worst keto diets i've seen (in fact it isn't a keto diet at all).

Nope not trying to be on a keto diet and no offense taken. I guess the reason I posted was because I was confused. I feel as though I'm being told that complex carbohydrates (such as oats) are not a suitable source of energy for the human body, period. Then the realization came that what is really being said is that complex carbs are not part of a keto diet. I'm sorry if I caused anyone else besides myself any confusion :-)

[apace]

great list to follow

what about coffee ,teas , diet sodas , sweeteners, sugar free gum and all other sugar free items , are all these OK to take , ?