Critique My Keto Diet!!!

[jgutta23]

Calories - 2446k
Fats - 181g
Carbs - 20g


(Weekly sizes. Btw)

Breakfast. - Tuna Salad.
w/ 25g of Whey x 1/2 cup of egg whites. 3 tbps of Olive Oil.

Ingredients
7 Containers of Tuna in Water Strained (6 oz)
¾ Cup Mayo
160g Celery
140g Green Pepper
25g Green Onion
¾ Cup Sugar Free Relish
3 Hardboiled Large Eggs

Lunch. - Cheesy Chicken Casserole.
w/ 25g of Whey x 1 tbsp of Peanut Butter.

Ingredients
8 Chicken breasts
1 Cup Sour Cream
8oz Monterey Jack Cheese
4oz Diced Green Chiles
4tsp Taco Seasoning
16oz Green Salsa
4 Stalks Green Onions


Dinner. - Chicken.
w/ 25g of Whey x 1/2 cup of egg whites. 1 tbsp of Peanut Butter. 3 tbps of Olive Oil.

Ingredients
7 Chicken Breasts
28oz Cheddar Cheese
14 slices Bacon


Snack. - Cream Cheese Rollups.

Ingredients
1 Ham Slice
¾ oz Whipped Cream Cheese

[Zuper]

Looks yummy and healthy, but isn't your fats too low for keto adaptation? How long have you been following above mentioned diet and what are your results so far?

The idea of ketosis is to produce more ketone bodies, and to get higher ketone production, the amount of insulin in your bloodstream should be low. So - correct me someone if I'm wrong - but you need to also watch your protein intake here as well. IMO upping fats might be the way to go

Interested in seeing what others say!

[jgutta23]

I haven't started the diet yet. I plan to start on Monday.

I made a few adjustments.

If I add 3 tbsp of Olive Oil to 2 protein Shake that'll bring my fat total to 214g. Also I'll lower my protein intake to 250g

Doing this will give me a

Fats 64%, Protein 33%, Carbs 3% ratio.

[sambshep]

The idea of ketosis is to produce more ketone bodies, and to get higher ketone production, the amount of insulin in your bloodstream should be low.

"More ketone bodies" and "higher ketone production" mean the same thing, so I don't know why you iterated it twice. Insulin is a bit irrelevant as far as the induction phase is concerned; you want to deplete liver glycogen which comes about through minimizing glucose within your body.

Fats 64%, Protein 33%, Carbs 3% ratio.

Ignore macronutrient ratios, they're worthless.

SKD Macros:
Fat = Remaining calories
Net Carbs = 30g or less (50g or less after induction phase)
Fiber = 0.014g/calorie
Protein = 0.8g/lb

[jgutta23]

Ok so based on that I'm on the right track? Correct?

6'1 188

[sambshep]

Ok so based on that I'm on the right track? Correct?

6'1 188

Unlikely.

[jgutta23]

Damn

Can you help me fix the areas that need fixing?

[Zuper]

"More ketone bodies" and "higher ketone production" mean the same thing, so I don't know why you iterated it twice.

Because saying things over and over makes you super powerful, like Mojo jojo (Powerpuff girls) - kidding :P It should read more like, "the idea is to bla bla... and in order to get there, bla bla."

jgutta23: according to the protein = 0.8g/lb mentioned above (and other places on this forum), looks like you'd be needing ~ 150g protein?! no?? I also get the impression that it's best to not see your carb intake as a % of your calories but rather how many g's should be the focus.