Can you Critique my Keto Diet?

[Dan042075]

Male
6'0"
176 lbs
34" waist
16 inch neck
19%-20% bodyfat?

Goal is to maintain muscle and lose fat.

Thanks,

Dan

Cals Pro. Carbs. Fats.

Meal 1
protein shake 63 12 1.5 0

Meal 2
5 eggs 360 29 0 24.5
1/4 avocado 70 1.5 4 6.5

Meal 3
3 oz chicken breast 141 27 0 3
20 almonds 135 5 5 11

Meal 4
1 can tuna 115 27 0 0
3 tbsp olive oil 360 0 0 42

Meal 5
4 oz salmon 244 26 0 14
3 tbsp olive oil 360 0 0 42

Meal 6
protein shake 63 12 1.5 0
1 tbsp peanut butter 100 5.5 3 8

Total Calories 2011
Total Grams 311 145 protein 15 carbs 151 fats

[sambshep]

Try to get at least 28g of fiber, preferably from fibrous vegetables. Drink plenty of water. And I'd try and limit how much oil you consume.

[aaaaaaaaaachooo]

Try to get at least 28g of fiber, preferably from fibrous vegetables. Drink plenty of water. And I'd try and limit how much oil you consume.

Why limit the oil intake?
Just curious...lol

[sambshep]

Why limit the oil intake?
Just curious...lol

Nutritionally speaking, as far as vitamins and minerals are concerned, by obtaining too much of one's dietary fat from oils you miss out, for lack of a better word, on fatty foods that are nutritionally dense. The keyword though is in getting "too much" of one's dietary fat from oil, and while I'm not suggesting that's what Dan is doing, it's just a pitfall in dieting he might want to avoid.

[sambshep]

I would say up the carbs to 25G and no more. This will help maintain what muscle you have, though the protein will help too.

Carbohydrate intake for SKD can typically vary from 0-50g and still keep one in ketosis, the intake depends wholly on the individual. However, restricting a person to an arbitrary number such as 25g is poor advice as only the individual can determine what amount is appropriate for their goals and circumstances. Carbohydrate intake need only go high enough so that the individual reach dietary fiber requirements and remain low enough to maintain a ketogenic state, and 25g is not a one size fits all in reaching such medium. Good job bumping a month old thread.