Can someone help break down the KETO Diet for me??

[midlands83]

Hey this is my first post ever on this site so please be patient ;0)

I have been doing ALOT of reading recently in reagrds to fat loss, and i am always hearing great things about the KETO diet. I am really considering giving it a go but feel im lacking just a little knowledge to persue it.

my diet now is good, i eat 4-6 times a day... heres a typical day for me

breakfast - Bowl of porridge / banana and a protein shake
mid morning - some rice cakes with philidelphia
Lunch - chicken and rice with salad
late afternoon - protein shake and some fruit
Dinner - lean mince and vegeatbles
post workout - protein shake and a banana


I clearly understand that its a diet that consders a high fat & protein intake wih the option of a high carb loading day at the end/beginning of the week.

from what i have read the diet makes total sense and there is plenty of research to prove it works, but i thought id post this thread to see of theres anyone out there who could just break it down nice and easy for me, just so my brain clicks and gets the basica and then it will all become clear and easy to me as i go along (just the way my brain works, sorry!!)

what fats should i exactly be eating?? what are considered good meals?? does anyone have a plan already they are prepared to share??

Im ok with the protein side of it,i just dont wanna get the fat side wrong and then end up putting on more fat. This diet sounds like its very effective if done properly and i guess u just wanna make sure i get it right!

I train hard 5 days a week (selected muscle groups each day) 45 min weights and 20-30 min cardio. I usaully rest weekends as i play soccer saturday and sunday im basically dead, maybe go for a run and stretch ready to start the week again.

i just have this really ENOYING layer of fat over my abs that i want gone, my goal is a 10% or lower body fat % just want to be lean and "ripped" i guess like every other guy ;0)

Thank you for reading!!

can anyone help??

[shadowwalker021]

keto is actually incredibly easy and simple. you'd have to completely mess something up to not lose body-fat on this diet. most of the nuances in keto are just for maximum fat-loss, but you don't really have to worry about that stuff... just stick to the basics for now.

and the basics are:

eat lots of fat, a moderate amount of protein, and less than 30 grams carbohydrates.

that's seriously it. do that and you'll lose fat guaranteed.

so eat lots of fatty meats (steak, ground beef, chicken legs/wings, etc), fatty fish (sardines, salmon, herring), oils (coconut, hemp seed, olive), seeds (chia, hemp) and stay under your BMR and you've got it.

[alex2363]

keto is actually incredibly easy and simple. you'd have to completely mess something up to not lose body-fat on this diet. most of the nuances in keto are just for maximum fat-loss, but you don't really have to worry about that stuff... just stick to the basics for now.

and the basics are:

eat lots of fat, a moderate amount of protein, and less than 30 grams carbohydrates.

that's seriously it. do that and you'll lose fat guaranteed.

so eat lots of fatty meats (steak, ground beef, chicken legs/wings, etc), fatty fish (sardines, salmon, herring), oils (coconut, hemp seed, olive), seeds (chia, hemp) and stay under your BMR and you've got it.

what happens if you dont eat enough fats and eat little to no carbs, will u still be in keto?

[midlands83]

gunna give this KETO diet ago.... how long do you recon till i start seeing the effects?? 4-6 weeks or so?

shall i do cardio everyday still after my weighst for 20-30 minutes keeping my HR in the fat burning zone of course.

[azziecole]

what happens if you dont eat enough fats and eat little to no carbs, will u still be in keto?

If you don't eat enough fats your body will begin to utilize protein as its energy source and therefore you will lose muscle mass. Not good!

[midlands83]

yep agree.... thats a given with this diet that you gotta eat enough fats to provide energy, i will keep my protein intake to 1.5grams per lbs body weight.

how long should i run the keto diet for?? Im hoping there will be no effects coming of it. when i do come of it i will go back to my usual healthy sensible diet...

[azziecole]

Hey this is my first post ever on this site so please be patient ;0)

I have been doing ALOT of reading recently in reagrds to fat loss, and i am always hearing great things about the KETO diet. I am really considering giving it a go but feel im lacking just a little knowledge to persue it.

my diet now is good, i eat 4-6 times a day... heres a typical day for me

breakfast - Bowl of porridge / banana and a protein shake
mid morning - some rice cakes with philidelphia
Lunch - chicken and rice with salad
late afternoon - protein shake and some fruit
Dinner - lean mince and vegeatbles
post workout - protein shake and a banana


I clearly understand that its a diet that consders a high fat & protein intake wih the option of a high carb loading day at the end/beginning of the week.

from what i have read the diet makes total sense and there is plenty of research to prove it works, but i thought id post this thread to see of theres anyone out there who could just break it down nice and easy for me, just so my brain clicks and gets the basica and then it will all become clear and easy to me as i go along (just the way my brain works, sorry!!)

what fats should i exactly be eating?? what are considered good meals?? does anyone have a plan already they are prepared to share??

Im ok with the protein side of it,i just dont wanna get the fat side wrong and then end up putting on more fat. This diet sounds like its very effective if done properly and i guess u just wanna make sure i get it right!

I train hard 5 days a week (selected muscle groups each day) 45 min weights and 20-30 min cardio. I usaully rest weekends as i play soccer saturday and sunday im basically dead, maybe go for a run and stretch ready to start the week again.

i just have this really ENOYING layer of fat over my abs that i want gone, my goal is a 10% or lower body fat % just want to be lean and "ripped" i guess like every other guy ;0)

Thank you for reading!!

can anyone help??

Here is what my typical day would look like...

[shadowwalker021]

gunna give this KETO diet ago.... how long do you recon till i start seeing the effects?? 4-6 weeks or so?

shall i do cardio everyday still after my weighst for 20-30 minutes keeping my HR in the fat burning zone of course.

you'll actually see the effects almost instantly, though a lot of the initial weight-loss will be water weight and glycogen depletion.

for keto, cardio is a little different. you want to employ LISS and MISS: low/moderate intensity steady state cardio. you can use HIIT (high intensity interval training) to more quickly enter ketosis, but once you're under ketosis if you elevate your heart-rate too much then you'll no longer burn fats and you'll burn glycogen and muscles.

[azziecole]

yep agree.... thats a given with this diet that you gotta eat enough fats to provide energy, i will keep my protein intake to 1.5grams per lbs body weight.

how long should i run the keto diet for?? Im hoping there will be no effects coming of it. when i do come of it i will go back to my usual healthy sensible diet...

You would probably be better off sticking to around 1g/lb LBM. What are you stats? Weight, BF%, goals?

[midlands83]

guys really do appreciate all this help!! making everythinh so clear to me now...

i guess its not rocket science when you know how, and im gettin there!!

cheers shadowwalker, so how does my 45 minutes weights and then 20-30 of cross trainer or walking on a reasonable incline??

Dont want my body to start eating at my muscle AT ALL!!

[midlands83]

You would probably be better off sticking to around 1g/lb LBM. What are you stats? Weight, BF%, goals?

im not sure of my BF% il guestimate it at 20-25% (use to be 10% 5 years ago =0( )
im 88kgs i weighed myself last nite so i thik thats around 195 lbs
im very broad and have bulked up but now wanna maintain where i am and just be defined and decrease my BF% to 10 or below!?!?!

[azziecole]

Using the CKD calculator...according to your weight and height you should be at about 2300 cals per day, 168g of fat, 175g of protein, and <30g of carbs.

[midlands83]

Using the CKD calculator...according to your weight and height you should be at about 2300 cals per day, 168g of fat, 175g of protein, and <30g of carbs.

sounds good!! by looking at ur pic bro u seem toknow what your doing so il take your word for it and go with them numbers to start with! looking foward to getting going now...

with my weights shall i keep my reps at 6-10 with 4 sets?

[azziecole]

sounds good!! by looking at ur pic bro u seem toknow what your doing so il take your word for it and go with them numbers to start with! looking foward to getting going now...

with my weights shall i keep my reps at 6-10 with 4 sets?

Thanks bro! Yea, that range should be good, and your post workout light cardio will be good for blasting the fat away. Hold on! You're in for a ride with keto!

[midlands83]

Im going to start tomorow so yeah im pumped for it!!

one last question and il be gone lol...

should i have a day where a carb up straight away or should i run the diet for a couple of weeks and then have a day (prob saturday or sunday) where i get some carbs in and then from monday to friday stay bang on 30 or less carbs??

opinions??

[insomniac0]

what happens if you dont eat enough fats and eat little to no carbs, will u still be in keto?

of course. This is the most common misconception.

Restricting carbohydrates to less than 100g / day puts body in mild ketosis, no matter how much fat / protein you eat . Ketosis is not an all or nothing state, ketones can provide only small part of the energy needed or the major part. Depends on how much protein / carbs you eat . The less, the more ketones. Of course this goes for carbs especially, protein would have to be extremely high to interfere with deep ketosis.

However the result of eating too little fat is usually hunger and weakness

[rob2093124]

Im going to start tomorow so yeah im pumped for it!!

one last question and il be gone lol...

should i have a day where a carb up straight away or should i run the diet for a couple of weeks and then have a day (prob saturday or sunday) where i get some carbs in and then from monday to friday stay bang on 30 or less carbs??

opinions??

wait at least 2 weeks. and after that, if you feel great still (usually depends on how you feel in the gym) don't do a carb up. they are used to restore glycogen. unless you are doing intense lifts or cardio that will deplete it, there's no real reason for a carbup. listen to your body. and make sure you don't overboard on carbs/calories that carbup day if you decide to do one.

[midlands83]

wait at least 2 weeks. and after that, if you feel great still (usually depends on how you feel in the gym) don't do a carb up. they are used to restore glycogen. unless you are doing intense lifts or cardio that will deplete it, there's no real reason for a carbup. listen to your body. and make sure you don't overboard on carbs/calories that carbup day if you decide to do one.

SWEET!! like you say il listen to my body, IF i feel i need to i will but wont go silly... ultimate commitment and focus, KETO starts tomorow!

cheers for everyones feedback!!