Step By Step Keto Diet Plan!

[Mslaughter]

A lot of good info, I'm gonna start this diet at the beginning of the year. So to clarify it's ok to drink grapejuice PWO with my whey shake for carbs?

[Eileen]

A small amount of grape juice would do at a pinch, if you can't get anything better, but try to get some dextrose. It's cheap and easily available (check out pharmacies, health food shops, baking sections in supermarkets) and it's easy to work out how much you need.

[jay1514929]

Does this look ok for me? I am roughly 250lbs now and about 16% fat.

Meal 1: 6 scrambled eggs, 2 tbsp. flax seed oil

Meal 2: Can of tuna, 3 pieces of cheese

Meal 3: 2 hamburgers, salad with lots of Kraft buttermilk ranch dressing

Meal 4: Shake, 1- Cup Broccoli

Meal 5: Shake, 2- tbsp Natural Peanut butter

Daily Calories: 2429
Daily Protein: 254 grams / 1016 calories
Daily Carbs: 27 grams / 108 calories
Daily Fat: 145 grams / 1305 calories

[jaim91]

Looks *almost* sounds. Some suggestions:

1) Replace the natty pb with real nuts (not peanuts) or a different kind of nut butter (almond, walnut, cashew)
2) You don't need two shakes, just one PWO. maybe have steak or some more cheese.
3)add more veggies
4) No fats post work out (if that's meal 5). fat will slow down the absorption of protein

[kookoobah]

for real? i can have some veggies? hahaha. i just want to cut down my bodyfat real quick. a little veggies is better than none at all?

[jaim91]

for real? i can have some veggies? hahaha. i just want to cut down my bodyfat real quick. a little veggies is better than none at all?

heck yes!

[kookoobah]

how much can i have? i mean, im sure i have some sort of food eating disorder, because the moment i start eating veggies, i think i wont be on keto. i mean it has carbs ffs. haha.

coz if i eat veggies, i mean then keto is just like south beach, or atkins..

[Eileen]

The keto part of CKD is very like Atkins (which is not a bad diet, it's just not ideal for athletes). So you keep your fats high but you do eat plenty of high fibre veg.

Eat normal portions of veg. Your body will thank you.

[jaim91]

Eat normal portions of veg.

5 - 10 cups a day?

[kookoobah]

so lemme get this straight, im going to be eating as much fat as i want, as much protein and as much green leafy veggies as i want? am i not supposed to be counting calories?

or do i limit myself to what the original post said and go protein in grams = LBM in pounds, then fat in grams = 9 x [maintenance - 500cal - (4 x grams of protein)]

haha sorry if that looked complicated.

i'm tired of eating low fat. i mean sure i like tuna and veggies and all, but i miss my meat.

how much fat can i eat? i dont think i can get enough fat in... i eat tofu and lean meat for my protein, should i stop eating tofu? is there such a thing as too much protein in CKD? i read in some post that eileen said something about too much protein and not enough fat.

[jaim91]

so lemme get this straight, im going to be eating as much fat as i want, as much protein and as much green leafy veggies as i want? am i not supposed to be counting calories?

or do i limit myself to what the original post said and go protein in grams = LBM in pounds, then fat in grams = 9 x [maintenance - 500cal - (4 x grams of protein)]

haha sorry if that looked complicated.

i'm tired of eating low fat. i mean sure i like tuna and veggies and all, but i miss my meat.

how much fat can i eat? i dont think i can get enough fat in... i eat tofu and lean meat for my protein, should i stop eating tofu? is there such a thing as too much protein in CKD? i read in some post that eileen said something about too much protein and not enough fat.

You still should try to go by your maintenance calories - 500 if you're looking to lose weight, so ya, you should count. But you are allowed to indulge a bit (on keto foods of course).

Eat about 55 (very low end) - 65% of your calories from fat.

You can eat steak, eggs, fatty cuts of chicken, turkey, salmon as instead of tofu.

[Eileen]

One of the big differences between keto and Atkins is that you do count calories. However if this is your very first time in keto, it might be better just to do a week of high fat, very low carb, just to get the hang of it before you start counting everything.

Once you know what you are doing, go for your lean mass in grams of protein, 20g of carbs (that allows you to eat a lot of greens) and the rest fat.

If you marinate the tofu in something like chili oil, then you might be able to eat a bit, but it's not a keto staple unless you are vegetarian.

[Exhortera]

Killer thread. Been planning on Keto to get the last of the fat of of me so I can bulk with a good base.

All my questions have been taken care of. Been hovering around 50 grams of carbs this week, gonna go below 30 (possibly lower the next week, I'm 200 lbs+ so I'll see how it goes) next week.

Thanks!!!

[randown]

im 28 and the only place i have fat is in my stomach . My arms and leggs are skinny but my stomach , out there .Weight is about 265 and im about 5.7 . need to change my life around lose the gut and build my arms and leggs. Im going to try CKD diet so what should my meals look like.

[jaim91]

im 28 and the only place i have fat is in my stomach . My arms and leggs are skinny but my stomach , out there .Weight is about 265 and im about 5.7 . need to change my life around lose the gut and build my arms and leggs. Im going to try CKD diet so what should my meals look like.

Use a nutrition calculator to find your BMR, then add your activity. From there, subtract around 500 cals, and you'll have your daily calories.

Then, divide those in 65% fat, 30% protein and 5% carbs...KETO!

[Eileen]

Keto meals are basically eggs or fish or meat or chicken and lots of green vegetables, with cheese or nuts or seeds as snacks, and oil or butter added to increase the amount of fat if necessary.

Basic meals are eggs for breakfast, fish or chicken and veg for lunch, steak or other meat and lots of green veg for dinner, a small post workout shake of whey and dextrose (typically 30g whey, 15g dextrose) after lifting, and cheese, cold meat, nuts etc for snack meals.

You do not eat any flour or other grain, root vegetables, fruit, milk or yogurt, sugar, or processed oil.

The hardest part is losing the mindset of lower fat is better. On this diet, you eat whole eggs, full fat cheese, olive oil and butter, rib steak, chicken thighs, lamb chops, cream etc

[BusyDizzyIzzy]

Killer thread. Been planning on Keto to get the last of the fat of of me so I can bulk with a good base.

All my questions have been taken care of. Been hovering around 50 grams of carbs this week, gonna go below 30 (possibly lower the next week, I'm 200 lbs+ so I'll see how it goes) next week.

Thanks!!!

I find optimal Ketogenic effect takes place when your under 15-20 grams of carbs total per day for 5-6 days straight. One day of carb loading, then back to 15-20 carbs MAX per day. When I strip the fat I keep my carbs under 10g total per day.

[BusyDizzyIzzy]

Keto meals are basically eggs or fish or meat or chicken and lots of green vegetables, with cheese or nuts or seeds as snacks, and oil or butter added to increase the amount of fat if necessary.

Basic meals are eggs for breakfast, fish or chicken and veg for lunch, steak or other meat and lots of green veg for dinner, a small post workout shake of whey and dextrose (typically 30g whey, 15g dextrose) after lifting, and cheese, cold meat, nuts etc for snack meals.

You do not eat any flour or other grain, root vegetables, fruit, milk or yogurt, sugar, or processed oil.

The hardest part is losing the mindset of lower fat is better. On this diet, you eat whole eggs, full fat cheese, olive oil and butter, rib steak, chicken thighs, lamb chops, cream etc

Gotta be careful on the nuts and veggies, its real easy to overdo it and take in too many carbs. I cut out all nuts,veggies,fruits,breads and pasta when I cycle with a keto diet. Just make sure to have a good set of vitamins(Natural vitamin C,E,B complex,fish oil)to make sure your body gets all it needs.

[aleksau]

Thanks to all the knowledgeable people who keeps answering questions, after reading 20+ pages of stickies I have learnt alot.

I have a tub of BSN cell mass with has 10g of carbs per serve, 0 grams sugar and I am wondering if this will suffice for a post work out glucose surge to stop muscle break down? I have ordered some dextrose, I'm currently at 67kgs bodyweight.

Cheers, Alex.

[Dustin Echoes]

Im still not really understanding the recommendation for carbs post workout. Protein, sure. But why carbs?? I understand you will not be taken out of ketosis but thats not the point, it will very much so replenish glycogen stores which is a big problem come carb loading time, no? The partitioning effect of lots o' carbs will be severley diminished if glycogen stores are not fully depleted from the week. Am I missing something?

[jaim91]

Im still not really understanding the recommendation for carbs post workout. Protein, sure. But why carbs?? I understand you will not be taken out of ketosis but thats not the point, it will very much so replenish glycogen stores which is a big problem come carb loading time, no? The partitioning effect of lots o' carbs will be severley diminished if glycogen stores are not fully depleted from the week. Am I missing something?

The carbs that you take in are negligable in terms of affecting your glycogen levels...a) you're not taking in enough of them and b) You're taking them at the right time.

It helps shuttle the protein to your muscles quickly.

[slyfox115]

Gotta be careful on the nuts and veggies, its real easy to overdo it and take in too many carbs. I cut out all nuts,veggies,fruits,breads and pasta when I cycle with a keto diet. Just make sure to have a good set of vitamins(Natural vitamin C,E,B complex,fish oil)to make sure your body gets all it needs.

Saying that should cut back on the veggies is not accuate. Sure you have to watch the TYPE of veggies you eat but don't exlcude them. Here is a list of all of the accepted veggies :

Low-Carb Vegetables: Peppers, Mushrooms, Celery, Cucumber, Lettuce, Romaine Lettuce, Radishes, Bok Choy, Parsley
Low-Moderate Carb Vegetables: Artichoke, Asparagus, Snow Peas, Spinach, Broccoli, Spaghetti Squash, Eggplant, Brussel Sprouts, Tomato, Cabbage, Turnips, Onion, Zucchini, Cauliflower
(taken from c-k-d.com)

Most of the carbs from these veggies come from fiber, which you desperately need with all the meat, cheese, etc you are taking in. Not to mention vegetables have the added benefits of vitamins and minerals. I think one more thing they are good for is that they are perfect low calorie fillers. 1 Zucchini and 1 Cup of broccoli with 3oz of beef can seem like a decent meal vs just having the beef.

[papalmer1]

Excellent article/post. Stuff like this helps guys like me to stay motivated by helping me stay away from crap food....

[youngguns2006]

Use a nutrition calculator to find your BMR, then add your activity. From there, subtract around 500 cals, and you'll have your daily calories.

Then, divide those in 65% fat, 30% protein and 5% carbs...KETO!

Where can one find a nutrition calculator?

[Eileen]

Do a search on "Basic metabolic rate calculator" and you'll find lots of them.

Here's a bit from an earlier post by Stonecoldtruth:


"As far as calculations for caloric intake. I base mine off of the
Katch-McArdle formula.. Here is the formula so you can work out the #s
yourself if you'd like.

1 KG = 2.2lbs

BMR (men/women) = 370 + (21.6 X lean body mass in kg)

Then apply the activity modifier:
# Sedentary (desk job, with little or no exercise)
= BMR X 1.2
# Lightly active (light exercise/sports 1-3 days/week)
= BMR X 1.375
# Moderately active (moderate exercise/sports 3-5 days/week)
= BMR X 1.55
# Very active (intensive exercise/sports 6-7 days/week)
= BMR X 1.725
# Extremely active (intensive daily exercise/sports & physical job or twice
per day training for marathon, races, fitness contests, etc.) = BMR X 1.9

Then subtract accordingly (I use -500 on weights, -700 on cardio, -850 on
days off)"

[allina]

hi all

this is my first post here and hope it won't be the last.. i started a few days ago the keto diet and i already have a question : is there a problem if i eat only 3 times a day? for example at 9 am, 13 pm and 17 pm?

[jaim91]

hi all

this is my first post here and hope it won't be the last.. i started a few days ago the keto diet and i already have a question : is there a problem if i eat only 3 times a day? for example at 9 am, 13 pm and 17 pm?

It has been proven that the more frequent the feedings, the faster your metabolism will be. So unless you want to bulk, it's reccomended to eat 4 -7 tmes per day

http://www.menshealth.com/cda/articl...10cfe793cd____

welcome to keto!!

[allina]

thanks ! as far as i understood, i have to do 2 weeks straight and after that have the carb-up.

What i don't understand is after the carb-up day, how much fat should i eat to go back to ketosis? i eat as if i was cutting or eat a bigger amount of fats to re-enter to diet?

sorry if these answers were given before, but i don't fully understand english and i might missed it.

[Eileen]

To get back to ketosis, it is useful to increase your fats for the first day, maybe 70% fat, 30% protein, only trace carbs. Some moderate cardio speeds up ketosis as well.

Each time you carb-up and go back to ketosis, you'll find it easier and find it happens faster.

[allina]

thx a lot eileen and jaim