Step By Step Keto Diet Plan!

**bodybeautiful** · 05-13-2003, 01:56 PM

I am interested in doing the CKD but I just have a few questions.

I want to lose 20 - 30 punds and I do workout 5 days a week , I do about an hour cardio and 1/2 hour toning,
The thing is, I dont want to look too toned, I just want to look lean and slender in my 5'8" frame.

Will this diet help with that or is it mainly for the buff types?

thanxx for your replies

**piranetus** · 05-29-2003, 08:59 AM

Originally posted by Dflood
i plan on doing the keto diet....wtf, ill try anything once
but i have a few questions:
can i eat: cottage cheese, gatorade powder (destrose) post workout

otherwise im good to go....

You shouldn't have either one during the low-carb period. Cottage cheese has carbs and gatorade has alot too.

**Rob_L** · 06-06-2003, 02:24 PM

Why does everyone dog the protein shakes while on the Keto diet? My shake is low in carbs and 3 shakes a day still keeps my under 30g of carbs a day if mixed with water. Is it the juice that some people mix in it that can contain the carbs?

**Carl_AK** · 06-06-2003, 02:51 PM

Whey is a fast acting protien that can, itself cause an insulin spike. Thats why you dont want to have whey while on keto, except post w/o or on carb ups. The insulin spike can knock you out of keto.

**BigBadT51** · 06-19-2003, 12:28 PM

I assume the 1 day carb up knocks you out of ketosis...True or false? Secondly if it does knock you out of ketosis, how long into the week til you feel the effects of ketosis again?

**Carl_AK** · 06-19-2003, 08:40 PM

Yes, it knocks you out of ketosis. The time it takes to get back into ketosis varies from person to person. For me I carb up from 6pm Fri to 6pm Sat, and just before bed Sat eat a about a lb of fatty sausage, and i'm back into ketosis by around noon on Sunday.

**Jandy** · 07-22-2003, 09:37 AM

can you take milk w/ your post workout shake? I cant stand doing it with anything else, and its chocolate! Chocolate and oj just dont mix! Brand new 10lb bag too and I cant waste it

**Rotty22** · 07-22-2003, 03:44 PM

Maybe someone can explain to me why the whey in a protein shake (like 100% Optumum Nutrion) would cause an insulin spike. There is only 3g of carbs (1 of which is sugar). If the whey is so fast acting, and causes a spike, then why not take it in water with a tablespoon or so of flax, canola or olive oil to slow it down. I mean, the fat supposedly slows down absorbtion, right? That is why everyone believes that milk should not be used P/W, because of the fat and the slower digesting caisan (sp). You should be using a low carb protein in a Keto diet anyways, right? We're not talking about N Large with large amounts of carbs. So, I think dumping some oil in the shake should be fine to counteract the spike. If I am wrong Chi, Fitness or one of the other gurus, please correct me.

**Meni** · 07-22-2003, 05:07 PM

I never heard the whey causes a spike
I take dextrose and maltodextrin with creatine and glutamine and the whey in water
it kicks ass
I take 1 r-ala 100 mg with it

**Rotty22** · 07-23-2003, 02:06 PM

Carl AK says it is so fast acting that it causes a spike and would knock you out of ketosis. I'm not particularly sure that is true. Maybe someone of more knowledge about Keto could comment on that. I figure if you dump some oil in with it, it would negate any supposed spike you would get. Like I said, you shouldn't be using a high carb shake anyway except P/W

**Meni** · 07-23-2003, 02:33 PM

I forgot this is the keto diet plan thread

**Chisle170** · 08-10-2003, 02:28 PM

I'm 17, 5'7 about 175 at near 15% bodyfat. I want to get down to around 8% and I've heard keto is the way to do it. I really want to get my sixpack. Can you guys tell me if this is a good monday through friday diet? And I was wondering, for monday through friday can I have no carbs at all, not even from nuts? I want to do the carb loading on the weekend.

Meal 1: 4 whole eggs + sausage (33gP 18gF)

Meal 2: 1 can tuna + 2 tbs mayo (30gP 34gF)

Meal 3: Chicken + 1 tbs flax oil (32gP 17gF)

Meal 4: same as Meal 2 (30gP 34gF)

Meal 5: Turkey burger + salad w/2 tbs dressing (23gP 34GF)

Meal 6: Cheese (21gP 27gF)

Do I not have enough fat, or do I have too much protein? Thanks for the help, and I appologize if I'm asking similar questions to some already asked.

**Rob250** · 08-12-2003, 09:31 PM

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

**Trainer2003** · 08-14-2003, 10:59 PM

Can anyone explain this keto diet to me without writing a book?LOL. Is this a low-carb diet, or a 0 carb diet?(not counting weekends) Am I basicaly eating protein-rich foods, high in fat? I also want to preserve my muscle, so should I be weight training during the first steps of this diet?

Also, Important question: Is it ok to take ephedra while on this diet, or is it not needed or recommended?

Thanks a bunch.

**Trainer2003** · 08-14-2003, 11:01 PM

How does the keto diet differ from the Adkins diet?

**PolishGirl** · 08-14-2003, 11:19 PM

Originally posted by Blindfaith
what is it about that diet that troubles you???

How about the fact that its been prooven that that kind of diet can kill you. It was just released that it damages certain parts of your body (I cant remember), and thats not worth it.
It works, but in the long run it will harm you. WE need those carbs, to think for one, and to live.

**chimponarope** · 08-15-2003, 09:45 AM

Originally posted by PolishGirl
How about the fact that its been prooven that that kind of diet can kill you. It was just released that it damages certain parts of your body (I cant remember), and thats not worth it.
It works, but in the long run it will harm you. WE need those carbs, to think for one, and to live.

You got a link to that information and study? I'd like to see that.

Also try reading this.

http://www.totalfitness.com.au/myths...wcarbdiets.htm

**chimponarope** · 08-15-2003, 09:48 AM

Originally posted by Trainer2003
Can anyone explain this keto diet to me without writing a book?LOL. Is this a low-carb diet, or a 0 carb diet?(not counting weekends) Am I basicaly eating protein-rich foods, high in fat? I also want to preserve my muscle, so should I be weight training during the first steps of this diet?

Also, Important question: Is it ok to take ephedra while on this diet, or is it not needed or recommended?

Thanks a bunch.

OK basics:

40% protein 60% fat no more than 20g of carbs from fibrous green veg.

Yes you can train and should do so.

Yes ephedra is fine although I'd use ephedrine HCL (the pure stuff not the herbal stuff).

**Rotty22** · 08-15-2003, 01:34 PM

chimponarope,
You are a patient, patient man. Go on the Sup board and all the redundant questions would merit a serious a$$ flaming.

**PolishGirl** · 08-15-2003, 11:08 PM

[+QUOTE]Originally posted by chimponarope
You got a link to that information and study? I'd like to see that.

Also try reading this.

http://www.totalfitness.com.au/myths...wcarbdiets.htm [/QUOTE]

IT was just on the news two nights ago.
ANd tonight, i also heard more news about low carb diets.
The fact remains, Nothing too extreme works. People tend to go back to their old ways, and gain more fat.
The key is to build up smart habits that in-corperate lots of fruits and vegetables, with healthy carbs.
ANOther thing i did learn is that potatoe chips, fries and even bread contain a certain additive (starts with the letter a, sorry cant remember) that has been prooven to cause cancer. This has been known for years, but because millions of dollars are at stake, the government wont do anything about it.
Im sorry i cant remember the specifics, but all my information is from legitamate sources. And the reason i post this is because i want people to be aware, and mostly healthy.

**AC398** · 08-24-2003, 02:14 AM

How many grams of carbs are ok to eat from Sun-Friday, and do you have to count lettuce as carbohydrates?

Also im not sure if I'm doing my calculations right( I've checked them 3 times) but could you guys take a look and see if they are on target?

I weigh 178 lbs- 26% bodyfat- 132 lbs lean body mass.
Maintenance calories= 2136 Fat loss calories= 1636
Mon-Friday afternoon- 132g. protein, 123g. fat

Friday Night-Saturday Midnight-
598g. carbs, 132g. protein, as little fat as possible.

I'm going to do cardio around 3-4x a week for 45 minutes.

If you guys could take a look and see if those #s are accurate it would be greatly appreciated. Also am I too worried about calories and grams of protein and should I not worry about the #s as much during the diet as long as I'm not eating carbs and then just follow the carb up very strictly.
Thanks for your guys help

**hamakayna** · 09-10-2003, 02:54 PM

AC398

I don't think its a smart thing to cut carbs down to zero.

I usually eat 50g of carb every day when I'm on keto.

i've done keto two times, I was at 22%BF first time I did it, At the end of my second "keto season" I was at 10%.

Now , I've been off for 3 months, and will start again next week. I'm at 12%BF.

Here is how I do my numbers:

175lbs
1750 cals per day

50% fat - 97g
40%protein - 176g
10% carbs - 45g

you have to adjust the amount of carbs in a way that you'll have lots of fiber and some carbs without getting kicked out of ketosis

During carb up, I manage to eat about 260g of carbs. I never get less than 176g of protein, even on carb up. I always exceed my protein intake a bit, without compromising my diet.

just my way of seeing it, hope it helps.

HAMA

**chimponarope** · 09-11-2003, 10:01 AM

Originally posted by AC398
How many grams of carbs are ok to eat from Sun-Friday, and do you have to count lettuce as carbohydrates?

The trick with the veg is to not count the fibre grams in the veg. That will bring the carb grams down to virtually nothing. You can go as high as about 30-50 grams after a while but around 20 is a good idea to start with.

**trapt4days** · 09-22-2003, 03:54 AM

oops just realized I posted my diet in the wrong thread...sorry

**cfauver** · 10-13-2003, 05:14 AM

Originally posted by Blindfaith
ketones are toxic to the brain...thats why u feel retarted when doing the atkins diet.

glucose fuels brain :-O !

**william_lee** · 10-28-2003, 04:33 PM

Originally posted by Blindfaith
...too long in ketosis isnt good for you either.....ketones are toxic to the brain...thats why u feel retarted when doing the atkins diet.

Sorry I had to bite, ketones are definitely not toxic to the brain. They are an alternative to glucose. When you wake up in the morning after a night of fasting during sleep, you've got elevated levels of ketones in your blood. Unless you're a diabetic in acidosis, ketones have never been demonstrated to be toxic to my knowledge.

**ripped_centre** · 11-23-2003, 03:36 PM

To start a keto diet without gaining fat, would you have to eat low carb and low fat the first couple days to get into ketosis, or could you get away with hi fat right away?

**Blindfaith** · 11-30-2003, 02:25 PM

go for the high fat right away.

**dilly** · 12-08-2003, 03:19 PM

Originally posted by PolishGirl
How about the fact that its been prooven that that kind of diet can kill you. It was just released that it damages certain parts of your body (I cant remember), and thats not worth it.
It works, but in the long run it will harm you. WE need those carbs, to think for one, and to live.

ROFLMAO! OMG are you serious! Hope you realize how stupid you just made yourself look. This is the kind of statement a 6 year old would make! Do some research and educate yourself a little bit and come back when you are ready to have an intelligent argument with studies to back up your garbage!

Dilly

**Genius** · 12-09-2003, 05:20 PM

i gotta admit that my low-carb diet really kick ass.

The moment i got rid of all my white rice and pastas, and switched to brown rice & pasta (which i eat in small portions with my o so holy chicken and hot sauce) i've seen some real changes in a short amount of time.

To all u wanna-lose-fat-guys, go for the very low carb diet.
and eat all the chicken, tuna, salmon, egg-whites u can.

Greetz from the Belgian connection.

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