My Keto Diet:

CoachBoone

So after discussing it in the OT thread with Funkz a while ago I decided to spend an hour or two working out the macro details of a Keto Diet.

I hope this is along the right tracks, Ive about 8-10lbs left to lose, but can vary the portion sizes/amount of meals if needed. I'm also interested in the benefits of such a diet and would like to see just how it affects my training.

Anybody have any tips/opinions on it? I reckon I'll need 185 protein/130 Fat/Minimal Carbs and approx 2000calories (I'll increase this on training days mon/wed/fri) and Ive nearly got that here, finding it tough to think of other meals that could substitute whats here.


Breakfast:
3 Eggs. 3 rashers. Cheese. Fried in sunflower oil.

Total Nutritional Content of Breakfast:

Calories: 500 approx
Fat: 40.9g
Protein: 33g
Carbs:0g

Lunch: Chicken/Egg Salad w/Cheese and Salad. (chicken fried in sunflower oil)

Nutritional Content of Lunch:
Calories: 293
Fat: 22.3
Protein: 44
Carbs: 2.5

Snack: Salmon Stuffed with Cheese:
50g Salmon
20g Cheese

Nutritional Content of Snack:
Fat= 12
Protein= 16.5
Carbs= .5
Calories= 170

Dinner:Same as Lunch.

Snack:
Tuna melt w/ mayo and cheese.

Fat: 20.5
Protein: 25
Carbs: 22
Calories: 243

Total from Diet not including snacks below= 162protein/110fat/27carbs/1500calories.

Other Snacks: Almonds/Peanut Butter/Peanuts. Should make up the difference.

Then at the weekends, I'll have Carbs from Friday evening at 6 until midnight Saturday but keep it within calorie guidelines.

Thoughts?

Captain Furball

I've experience with that diet.
You said you want to lose 10 more pounds what i would suggest is lose 20 instead.Here's why- when you go back on carbs you will go back up 6-10 pounds over night.

mloc

Try frying things in peanut oil instead of sunflower oil. Sunflower oil is overrated health wise, majorly, and peanut oil is more heat stable.

FunkZ

I was just about to say what furball said.

Don't count calories for the first week and don't count the weight you lose in your goal wieght either.

I'd skip the carb ups for the first two weeks two while you're trying to get your body into Ketosis!

Edit: Try and get a lot more veg in there too. Brocolli, carrots (high enough in carbs but so good for ya), red peppers, beansprouts, loadsa veg with fibre. Raspberrys are a super food, try 'em out (with a small amount of cream if your calorie count can allow it).

CoachBoone

Captain Furball wrote: »

I've experience with that diet.
You said you want to lose 10 more pounds what i would suggest is lose 20 instead.Here's why- when you go back on carbs you will go back up 6-10 pounds over night.

Yeah, but thats to be expected. There is meant to be a massive fluctuation in actual weight on the days you are carbing up so it follows that what you sau would be the case. Albeit, temporarily Id imagine.

mloc wrote: »

Try frying things in peanut oil instead of sunflower oil. Sunflower oil is overrated health wise, majorly, and peanut oil is more heat stable.

Good idea. Cheers.

Im wondering is this diet marginally too high in carbs. Its said to keep carbs below 20g in order to enter ketosis, but Id imagine this varies. I could easily have carbs below 20 fwiw.

CoachBoone

FunkZ wrote: »

I was just about to say what furball said.

Don't count calories for the first week and don't count the weight you lose in your goal wieght either.

I'd skip the carb ups for the first two weeks two while you're trying to get your body into Ketosis!

Just on this.

Ive read a few different places now that it takes approx 3 days for the metabolic turnaround, you are saying 2 weeks? I have no idea myself having no experience here. Or have I misunderstood something?

Captain Furball

You start on a Monday you will be in ketosis by Thursday.
So that Friday you won't be carbing up.Then next friday you won't be carbing up then either. Realistically you've only been in ketosis 7-8 days.I managed fine on 30grams and below for 3 months. What type of training are you doing?

FunkZ

CoachBoone wrote: »

Just on this.

Ive read a few different places now that it takes approx 3 days for the metabolic turnaround, you are saying 2 weeks? I have no idea myself having no experience here. Or have I misunderstood something?

I think after about three days your body will enter it, but that doesn't mean you're in a fully ketogenic state. It takes a lot longer to get to where I want to be anyways, which is where the Ketostix with show me as close to sixteen. At teh moment after ten days I'm close to eight, maybe a litte under.

Plus all the Ketogenic diets say have a break in period where ya leave carb ups for two weeks, The Anabolic Diet, The Atkins Induction Phase, I'm sure Lyle MacDonald says the same thing on The Ketogenic Diet too. It's just the best way it seems!

CoachBoone

Captain Furball wrote: »

You start on a Monday you will be in ketosis by Thursday.
So that Friday you won't be carbing up.Then next friday you won't be carbing up then either. Realistically you've only been in ketosis 7-8 days.I managed fine on 30grams and below for 3 months. What type of training are you doing?

Well if I can get a frickin Squat Rack sorted Ill be doing full body workouts on Mon/Fri(squats, bench, DL, Shoulder Press, Bent over Row) and Assistance on Wed. If I cant get a squat rack, Ill replace the squats with lunges, leg curls but I REALLY would rather squat.

Will also be playing soccer for an hour twice a week. So expect to be excercising for about 6 hours a week and a fairly decent intensity.

Captain Furball

CoachBoone wrote: »

Well if I can get a frickin Squat Rack sorted Ill be doing full body workouts on Mon/Fri(squats, bench, DL, Shoulder Press, Bent over Row) and Assistance on Wed. If I cant get a squat rack, Ill replace the squats with lunges, leg curls but I REALLY would rather squat.

Will also be playing soccer for an hour twice a week. So expect to be excercising for about 6 hours a week and a fairly decent intensity.

Sounds like you've a good bit of work ahead of you so.
Your going to find yourself weighing blocks of cheese daily, but you will get used to it fairly fast.
It's a great learning experience too.You'll come off looking like a bit of an lunatic to whom ever is around you in your house. Enjoy your savage fry ups in the mornings haha !

CoachBoone

Captain Furball wrote: »

Sounds like you've a good bit of work ahead of you so.
Your going to find yourself weighing blocks of cheese daily, but you will get used to it fairly fast.
It's a great learning experience too.You'll come off looking like a bit of an lunatic to whom ever is around you in your house. Enjoy your savage fry ups in the mornings haha !

Yeah, hoping to ease into it and keep the motivation high.

Thats exactly it, lol, was looking everywhere today for a scales, no luck, just settles for an approximate value.

I am doing it as much as an experiment as a weightloss diet. I want to see how it affects me, my moods, my training, my waistline etc. Might actually start a blog/log here with before/afters etc.

Captain Furball

CoachBoone wrote: »

Yeah, hoping to ease into it and keep the motivation high.

Thats exactly it, lol, was looking everywhere today for a scales, no luck, just settles for an approximate value.

I am doing it as much as an experiment as a weightloss diet. I want to see how it affects me, my moods, my training, my waistline etc. Might actually start a blog/log here with before/afters etc.

You could be off by a mile with your measurements so i'd definitely get a scales.Fybogel is a handy fibre supplement you can get from the chemist too.Try get around 30 grams and don't count it in your daily calories.

Well ya it's a good experiment and you will feel different and learn a bit as well about your body and things.
You might find your lifts going up as well.I found I could keep adding weight to my squat while on a deficit.

Oh ya get your food in aldi or lidl mine cost me 30 quid a week sometimes 35.
Cheese and beef burgers there will save you a fortune.

CoachBoone

Captain Furball wrote: »

You could be off by a mile with your measurements so i'd definitely get a scales.Fybogel is a handy fibre supplement you can get from the chemist too.Try get around 30 grams and don't count it in your daily calories.

Well ya it's a good experiment and you will feel different and learn a bit as well about your body and things.
You might find your lifts going up as well.I found I could keep adding weight to my squat while on a deficit.

Oh ya get your food in aldi or lidl mine cost me 30 quid a week sometimes 35.
Cheese and beef burgers there will save you a fortune.

Yeah I def could be off by a long way. But I usually try have my portions in 1/4, 1/2 etc of a bag so its prob +-20%. I will get a scales though.

Good idea about Aldi. Will head down tomorrow and stock up. At the minute Im just having Chicken/Tuna/Salmon. 2 of which arent exactly high fat.

Any recommendations? Mince? Beef burgers like you suggested? Should I be looking out for any ones in particular? Are those pre frozen "big Als" etc ones ok? I'll know by the carb content anyway but never bad to get a heads up.

Actually, if you wouldnt mind, what was your typical diet like?

Cheers for the help too Furball, and Funkz too (gonna get some raspberries tomorrow)

Captain Furball

CoachBoone wrote: »

Yeah I def could be off by a long way. But I usually try have my portions in 1/4, 1/2 etc of a bag so its prob +-20%. I will get a scales though.

Good idea about Aldi. Will head down tomorrow and stock up. At the minute Im just having Chicken/Tuna/Salmon. 2 of which arent exactly high fat.

Any recommendations? Mince? Beef burgers like you suggested? Should I be looking out for any ones in particular? Are those pre frozen "big Als" etc ones ok? I'll know by the carb content anyway but never bad to get a heads up.

Actually, if you wouldnt mind, what was your typical diet like?

Cheers for the help too Furball, and Funkz too (gonna get some raspberries tomorrow)

Beef burgers are only 1:89 for 4 and they're 100% beef.
I can't remember the brand of burgers but there not big als.
Cans of tuna are are cheap too, so is the cheese and they are all top brands.You can get pre cooked chicken in bags,which are very good value, about 2 euro and it there 400 grams I think.

Most your calories will come from cheese and beef mayonnaise, nuts, and things like that.

My typicak diet was not to much unlike what you suggested.

Breakfast 3 rashers with cheese and eggs.

Snacks of nuts only.

Lunch could be a beef burger or two with more cheese and mayo. Dinner then could be fish and a light salad and then later another snack.


You will find your own balance anyway with whatever food you like yourself.

Mellor

How bad is the breath with the ketones?
Is it noticable, my breath can be bad anyway, so I don't want to add to it.

I mgiht try this diet though.

Cravez

Mellor wrote: »

How bad is the breath with the ketones?
Is it noticable, my breath can be bad anyway, so I don't want to add to it.

I mgiht try this diet though.

Personally, i didn't notice that much of a difference in the smell of my breath, no one mentioned it either. Could be different strokes for different folks etc. If my breath was bad i blame all the tuna i ate!

For fibre, i recommend Psylium Husks (5 euros in Health Matters Grafton St). Eat alot of brassicas also (cauliflower, broccoli, sprouts, cabbage)