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Can any of you guys tell me what would be good foods to eat for a Keto Diet? thanks
Foods for Keto diet
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Mr.X
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Fat steak/ bacon/eggs/some cheese/tuna with mayo/sausages/pork chops....etc.
Mr.X
Mr.X
Just remember to have the fat
rotein ratios right, and you can't go wrong, unless you are eating over your daily caloric intake. Keep carbs as close to zero as possible, especially on a CKD (if that's what you are following) since you are working against the clock before your weekend carb-up.
A chicken breast is not a good meal by itself. A chicken breast with mayo, ranch dressing, butter, etc...is a more complete meal because it has the both the fat and the protein. Although some like their ratios different depending on their own responses, I like to keep mine at 75-85% fat to 25-15% protein (close to 0 carbs as possible). After my weekend carb-up, I usually keep it closer to around 85% fat 15% protein. I will get into ketosis faster at these ratios. Once ketosis is established, I will change it to around 75%:25% (if I feel like it). I have never lost any muscle with these low levels of protein, neither has anyone I have worked with. To make it easier on myself, i just make sure each meal meets these ratio requirements rather than it being irregular and adding up at the end of the day.
At the beginning phases and ending phases of getting in and out of ketosis (right after the carb-up and right before the carb-up), I will pick foods that have higher levels of healthy fats. This is because I do not want to eat a lot of saturated fats while my body is still running on glucose (right after carb-up/re-entering ketosis). Likewise, at the end of the week, before I do my carb-up, I will cut back on the saturated fats before my carb-up. This helps ensure that there is less effects on lowering insulin sensitivity. Since i usually only do a 24-30 hour carb-up, I usually don't even eat any fat meals on the day of the whole body workout/beginning of carb-up. I will just wake-up, have my small carb meal, and head to the gym about an hour and a half later.
Other foods i eat during the week are:
1. 2 Tbspns Canola/flax oil, 6 TBLSPNS heavy whipping cream, 20-25 grams of whey protein (strawberry flavor), a teaspoon of my fiber drink mix, and a packet of Equal. This is mixed into a pudding. I usually have this for 2 out of my 3-4 meals. Usually my first and last meals.
2. Pepperoni slices (fits the ratios perfectly)
3. If I eat any meat like beef or chicken or tuna, I will mix it with a few tablespoons of Ranch dressing or Mayonaise.
4. Small portion of Ground beef (forgot how much I use)mixed with 2-3 Tablespoons of Ranch or Thousand Island dressing, 1 Tablespoon of butter, grated cheese (varies), olives, Real Bacon Bits (I think I use Hormel).
5. Oscar Meyer Cheese Dogs.
6. Pork rinds and sugar free jell-o for snacks and carb cravings. I also will drink diet cola.
***If you can add a glucose disposal agent to the diet, it will help quicken your descent into ketosis, and you can use it for insurance on those meals that may have a little too many carbs that you may or may not be sure about. I like, NO I LOVE
Alpha Lipoic Acid. I usually have my ALA with my Beef and Thousand Island meal (Most thousand Islands have too many carbs...be careful).
***I am a very boring eater and can eat the same thing each day for the week when in ketosis. I get such great results, that it encourages me not to cheat!
***Just for mentioning, I just leave the peanut butter out, I don't have the time nor the desire to try and fool around with my ketosis conditions. Peanut butter can be eaten at small levels, but this is like teasing me to eat more...which usually ends up with me eating the whole damn jar.
MR. BMJ
rotein ratios right, and you can't go wrong, unless you are eating over your daily caloric intake. Keep carbs as close to zero as possible, especially on a CKD (if that's what you are following) since you are working against the clock before your weekend carb-up. A chicken breast is not a good meal by itself. A chicken breast with mayo, ranch dressing, butter, etc...is a more complete meal because it has the both the fat and the protein. Although some like their ratios different depending on their own responses, I like to keep mine at 75-85% fat to 25-15% protein (close to 0 carbs as possible). After my weekend carb-up, I usually keep it closer to around 85% fat 15% protein. I will get into ketosis faster at these ratios. Once ketosis is established, I will change it to around 75%:25% (if I feel like it). I have never lost any muscle with these low levels of protein, neither has anyone I have worked with. To make it easier on myself, i just make sure each meal meets these ratio requirements rather than it being irregular and adding up at the end of the day.
At the beginning phases and ending phases of getting in and out of ketosis (right after the carb-up and right before the carb-up), I will pick foods that have higher levels of healthy fats. This is because I do not want to eat a lot of saturated fats while my body is still running on glucose (right after carb-up/re-entering ketosis). Likewise, at the end of the week, before I do my carb-up, I will cut back on the saturated fats before my carb-up. This helps ensure that there is less effects on lowering insulin sensitivity. Since i usually only do a 24-30 hour carb-up, I usually don't even eat any fat meals on the day of the whole body workout/beginning of carb-up. I will just wake-up, have my small carb meal, and head to the gym about an hour and a half later.
Other foods i eat during the week are:
1. 2 Tbspns Canola/flax oil, 6 TBLSPNS heavy whipping cream, 20-25 grams of whey protein (strawberry flavor), a teaspoon of my fiber drink mix, and a packet of Equal. This is mixed into a pudding. I usually have this for 2 out of my 3-4 meals. Usually my first and last meals.
2. Pepperoni slices (fits the ratios perfectly)
3. If I eat any meat like beef or chicken or tuna, I will mix it with a few tablespoons of Ranch dressing or Mayonaise.
4. Small portion of Ground beef (forgot how much I use)mixed with 2-3 Tablespoons of Ranch or Thousand Island dressing, 1 Tablespoon of butter, grated cheese (varies), olives, Real Bacon Bits (I think I use Hormel).
5. Oscar Meyer Cheese Dogs.
6. Pork rinds and sugar free jell-o for snacks and carb cravings. I also will drink diet cola.
***If you can add a glucose disposal agent to the diet, it will help quicken your descent into ketosis, and you can use it for insurance on those meals that may have a little too many carbs that you may or may not be sure about. I like, NO I LOVE
Alpha Lipoic Acid. I usually have my ALA with my Beef and Thousand Island meal (Most thousand Islands have too many carbs...be careful).***I am a very boring eater and can eat the same thing each day for the week when in ketosis. I get such great results, that it encourages me not to cheat!
***Just for mentioning, I just leave the peanut butter out, I don't have the time nor the desire to try and fool around with my ketosis conditions. Peanut butter can be eaten at small levels, but this is like teasing me to eat more...which usually ends up with me eating the whole damn jar.
MR. BMJ
east coast muscle
New member
Mr. Bmj can you please give me some examples of glucose disposal agents?
glucose disposal agents
If it is any help - it is my understanding that some glucose disposal agents that can be used are Insulin, glucophage, ALA, Chromium and Magnesium. I, myself, am trying to get into ketosis and am using 600 mg of ALA a day to help with the process. So far I am not having much luck but it has only been 2 days...and I think perhaps too much protein and not enough fat could be one of the problems.
I wish you the best of luck.
If it is any help - it is my understanding that some glucose disposal agents that can be used are Insulin, glucophage, ALA, Chromium and Magnesium. I, myself, am trying to get into ketosis and am using 600 mg of ALA a day to help with the process. So far I am not having much luck but it has only been 2 days...and I think perhaps too much protein and not enough fat could be one of the problems.
I wish you the best of luck.
Further question on ALA
Can anyone suggest how I should take ALA? I have been splitting it into 2 doses - 300 before breakfast and 300 before lunch. Does it matter if I do it this way or take it all at once? Also, could it have the reverse effect on certain people...ie. stalling ketosis further?
Can anyone suggest how I should take ALA? I have been splitting it into 2 doses - 300 before breakfast and 300 before lunch. Does it matter if I do it this way or take it all at once? Also, could it have the reverse effect on certain people...ie. stalling ketosis further?
cozmokramer
New member
tons of meat and eggs... suppliment with EFAs... eat bacon with eggs always in order to keep the fat to protein ratio correct!
