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  1. #1171
    Registered User Rob250's Avatar
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    flaxseed oil

    Is it important to take flaxseed oil if im on keto?

    I have the flaxseed oil in gel tablets! Its a 1,000 mg per gel tablet How much do u think i would have to take a day?


    im 6ft tall and im 200 lb's

  2. #1172
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    Omega 3's and 6's are important in any diet. The average diet gets plenty of omega 6's but little and no where near enough omega 3's. Omega 3's can be ingested in the forum of fatty fish, fish oil or flax oil.

    DO NOT BUY THE CAPS for flax !!! Depending on the brand, you would have to take anywhere from 9-14 caps to equal just 1 tblsp of the oil. GET THE OIL. Make sure you refrigerate it.

    PEACE

  3. #1173
    Registered User Rob250's Avatar
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    The caps i got from my mom because she had to take them! So i have about two full bottles of flaxseed oil!


    thanks for replyin bro!

  4. #1174
    Registered User nimrod's Avatar
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    Lightbulb

    Since Fried Chicken is consider High Fats N Protein, can we include in d keto diet???
    Last edited by nimrod; 08-20-2003 at 08:08 AM.

  5. #1175
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    How many fat grams should I be eating per day if I weight 180lbs? Thanks.

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    Originally posted by Trainer2003
    How many fat grams should I be eating per day if I weight 180lbs? Thanks.

    Approx. 130 to 160 grams per day.

  7. #1177
    Senior Member Fozzy's Avatar
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    Originally posted by nimrod
    Since Fried Chicken is consider High Fats N Protein, can we include in d keto diet???
    I haven't been on the diet that long and don't claim to be an expert, but if your're eating fried chicken you have to make sure that you remove the skin, it's breading and it contains a good bit of carbs and probably sugars. Also it may be a good idea to remove the skin if you're just tossing it in the frying pan with some oil. The skin can also (if it's processed in anyway) contain carbs and possibly sugars.

    Otherwise I wouldn't see a problem with it.

  8. #1178
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    CCK

    Would you guys recommen taking CCK while on the CKD diet. It's used to keep your appetite down but also has the side effect of helping mobilize fat from its stores(which is what i'm thinking of using it for). Has anyone used this product while doing keto or anyone think it would be a good supplement to take?

  9. #1179
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    What I really need to know is about caloric intake and sugar alcohols. First, I read all this info about "net" or "impact" carbs; I also read that I am supposed to have <20g carbs for my first 5-7 days (induction). Do I count these "non-impact carbs" in this count? I'm DAMN confused about that. Secondly, are there any caloric restrictions once ketosis occurs(after induction)? During induction? If so any guess on how many I'd need- 5 foot 3 in, 133 lbs, 17 yrs old, and around 12% bodyfat. Any tips on this would also be hugely helpful. Thanks for any help!

  10. #1180
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    Originally posted by musclemidget
    What I really need to know is about caloric intake and sugar alcohols. First, I read all this info about "net" or "impact" carbs; I also read that I am supposed to have <20g carbs for my first 5-7 days (induction). Do I count these "non-impact carbs" in this count? I'm DAMN confused about that. Secondly, are there any caloric restrictions once ketosis occurs(after induction)? During induction? If so any guess on how many I'd need- 5 foot 3 in, 133 lbs, 17 yrs old, and around 12% bodyfat. Any tips on this would also be hugely helpful. Thanks for any help!
    You only count effective carbs towards your carbohydrate count.

    The altered structure of SUGAR ALCOHOLS prevents their absorption from the intestinal tract, thus they won't make your blood sugar rise or cause and insulin release.

    Fiber or any carb that can not be broken down into glucose and absorbed (sugar alcohols) by the body does not count towards your daily effective carbohydrate count ( or impact carbs as you worded it)

    Total carbs - Deitary Fiber - Sugar alcohols ( if food contains any)=
    Impact carbs.

    Caloric intake depends on your goals. If you are trying to to lose bodyfat you absolutely must be burning more calories then you are taking in, a caloric deficit must be created.
    If you are trying to add mass you should be consuming above maintenance calories.

    Some guidelines: ( there are many formulas for determining caloric intake but these numbers work just fine)

    Fatloss= 10-12 calories multiplied by your body weight.
    Maintenance= approximatley 15 calories per/lb of body weight.
    Add mass= approximatley 18 calores/lb of bodyweight.
    " Never eat more then you can lift" - Miss piggy
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  11. #1181
    Member cdmuscle's Avatar
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    I keep stagnating! My calorie level on this diet is higher than any other I've used, so I LOVE that but I have to cut some AGAIN since I not losing... I do an hour of weight training then and hour cardio each night - usually treadmill (3.8 mph at a 14.0% grade). My calories are ~1700, 60% fat, 35% protein, 5% carbs

    Any suggestions? I can't go backwards (add calories or cut back on cardio) since I have a competition coming up in 8 weeks but appreciate any tips.

    Thanks!

  12. #1182
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    Lower the % fat to around 50% of totals and raise protein to compensate if necessary.

  13. #1183
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    Talking

    I'll do that. Thanks!

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    IPR is just really nice. (+1000) IPR is just really nice. (+1000) IPR is just really nice. (+1000) IPR is just really nice. (+1000) IPR is just really nice. (+1000) IPR is just really nice. (+1000) IPR is just really nice. (+1000) IPR is just really nice. (+1000) IPR is just really nice. (+1000) IPR is just really nice. (+1000) IPR is just really nice. (+1000)
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    Originally posted by cdmuscle
    I'll do that. Thanks!
    Let me know how you get on.

  15. #1185
    Member cdmuscle's Avatar
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    IPR - Doing better, I actually lost another 2 lbs this past week after making the change.

    I have another question. My trainer has me doing 45 min cardio with my heart rate at 148-150 the entire time. Is this ok to do on a low-carb diet?

  16. #1186
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    when on the keto is it bad to generally eat the same thing every day, about 5 to 6 days a week?

    example

    Breakfest: 4 eggs and 2 slices of cheese
    break time, a shake
    lunch: grilled chicken and veggies
    break time, a shake
    Supper: a hamburger no bun and veggies
    then a shake about 2 hours after supper

    I know I should eat more solid food like nuts or jerky instead of shakes and I am trying to incorporate that in to my daily routine

    Thats pretty much the foundation of my diet.

    Hows it look

    ohh ya and sunday is carb load day, BEER

  17. #1187
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    Would it be better to eat a can of tuna in replace of the shake at night or do you want something that will digest fast.

    Does it look like I have enough fat in my diet. It doesn't look like it to me

  18. #1188
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    fats and protein both the last meal is more ideal.

    Protein should be a slower digesting protein like casien or a blend like that found in the complete protein diet by optimum nutrition.

    I like whole foods......whenever possibel except PW.

    PEACE

  19. #1189
    Registered User Berts's Avatar
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    what about ECA's I am thinking about getting back on them not full bore but about half the dosage just to curve my appetite, are eca's bad on keto?

  20. #1190
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    ECA's are fine, but if it's your first keto, I'd hold off on the eca's fopr a few weeks to give your body time to adjust.

    Some people do, others don't.

    PEACE

  21. #1191
    Member GymRat 512's Avatar
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    bacon

    how much fat and protein does one strip of bacon have?

  22. #1192
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    Re: bacon

    Originally posted by GymRat 512
    how much fat and protein does one strip of bacon have?
    calorieking.com or search "food facts" on bb.com
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  23. #1193
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    Question

    Alrighty, I have come up with a CKD plan, check it out and tell me of its faults:

    No-Carbs phase5 days)
    75% fats
    25% protein
    traces of carbs

    Total fats per day: 166g
    Total protein per day: 125g

    Training:
    Monday: Chest and back
    Tuesday: Legs and abs
    Friday: Shoulders and arms

    And I´ll do cardio on wednesday and thursday

    Carb-up phase: 1st stage: 1008g carbs,167g protein fats: ???
    2nd stage: 567g carbs,167g protein fats: ???
    (my LBM is 138.6 pounds)

    Any sensible help will be GREATLY appreciated!

  24. #1194
    Member trapt4days's Avatar
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    So this is my first day on a Keto diet and I'm wondering if my diet looks ok

    I'm 5'10 and weight 180lbs. I'm looking to get between 160 and 165.

    I work out at 6 am

    Here is the plan for today

    Meal 1 5:30 Cal Fat Carb Fiber Excess Carbs Prot
    1 tbsp flax 120 13.5 0 0 0 0
    1 egg scrambled 90 5 1 0 1 8
    1 slice bacon 40 3.5 0 0 0 2

    Meal 2 8:00
    1 scoop whey 115 2 3 0 3 21
    1 scoop whey 115 2 3 0 3 21
    3/4 scoop gatorade 60 0 15 0 15 0

    Meal 3 11
    4 oz chicken breast 110 1 0 0 0 22
    1 tbsp salad dressing 70 7 0.5 0 0.5 0.5
    1 tbsp salad dressing 70 7 0.5 0 0.5 0.5
    1.5 cups salad 15 0 3 1 2 0

    Meal 4 1:30
    1 hamburger patty 422 28 0 0 0 40
    1 slice swiss 105 8 1 1 8
    1 slice cheddar 113 9 0 0 0 7
    1 cup broccoli 25 0 4 2 2 2
    1 Tbsp mayo 100 11 0 0 0 0

    Meal 5 4:00
    1 tbsp flax 120 13.5 0 0 0 0
    1 slim jim 50 4.667 0.667 0.333 0.334 2
    3 oz celery 15 0 3 2 1 1
    3 oz celery 15 0 3 2 1 1
    tbsp peanut butter 100 8 3.5 2 1.5 3.5

    Meal 6 7:00
    2 oz tuna 60 0.5 0 0 0 13
    2 oz tuna 60 0.5 0 0 0 13
    2 oz tuna 60 0.5 0 0 0 13
    1 Tbsp mayo 100 11 0 0 0 0
    1 slice bacon 40 3.5 0 0 0 2
    1 slice bacon 40 3.5 0 0 0 2

    TOTALS 2230cal 142.667gfat 41.167carbs 9.333gfiber 182.5gprotein

    Any input, comments, suggestions, or criticsm gladley accepted.

    Thanks

  25. #1195
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    NICE !

    ratio's are all good. Your slightly over 12 cals per lb......is the only thing I can see (but your probably fine, there .....adjust if needed)

  26. #1196
    Member supercharged5.0's Avatar
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    supplements

    What kind of supplements are good for a keto cutting diet? I have glutamine, whey protein, and flax seed oil. Is creatine OK for Keto? If so, what should I mix it with?


    I know that this question has been asked a billion times but I done a search and never got a difinite answer.

    Thanks
    Eric

  27. #1197
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    Throw the creatine in with your PW shake (dextrose and whey)

  28. #1198
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    Starting Keto Diet

    I will be starting a keto diet Sunday. I have a few questions to make sure I'm doing this right.

    My Stats:
    16yr. Female
    5'7" , 160lbs.

    First, I will be taking in 126g Protein, 100g Fat, and 16g Carbs.
    Does this seem right for my stats? I figured around 1400-1500 calories a day. Also, after my workouts what should I eat other than a shake? Would a piece of fruit be ok?

  29. #1199
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    Re: Starting Keto Diet

    Originally posted by lochick87
    I will be starting a keto diet Sunday. I have a few questions to make sure I'm doing this right.

    My Stats:
    16yr. Female
    5'7" , 160lbs.

    First, I will be taking in 126g Protein, 100g Fat, and 16g Carbs.
    Does this seem right for my stats? I figured around 1400-1500 calories a day. Also, after my workouts what should I eat other than a shake? Would a piece of fruit be ok?
    Avoid fruit immediatley after a workout. Fructose has a minimal effect on insulin. After a workout you want to spike insulin.
    " Never eat more then you can lift" - Miss piggy
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    Registered User lochick87's Avatar
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    Oh ok, thanks. What would you suggest then?
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