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Ketosis Diet
- Thread starter xenobears
- Start date
any food high in saturated or healthy fats
almonds
peanuts
steak
hamburger
salmon
EVOO
bacon
cheese
eggs
why are you going on a ketosis diet?
almonds
peanuts
steak
hamburger
salmon
EVOO
bacon
cheese
eggs
why are you going on a ketosis diet?
Well I been working out for over a year now, and my stats are currently 6'3 227 lbs after weighing 292 lbs. The problem is that I'm not really losing anymore even though I'm working out harder than ever. I'm going to get my bf tested this Saturday so I can see where I really stand, but I'm just looking for alternative diets that are going to help me drop fat around my belly and chest (only thing left really) since I have manboobies and a gut. The only problem is I do not know what the requirements for a ketosis diet are really like. I'm not sure what foods are good to eat when, what my macro ratio should be like and things of that nature.
its pretty much all healthy fats and protein
then some fibrous carbs from veggies
u might not need to go to such an extreme to lose more BF
what does your current diet and cardio look like?
good job on losing almost 70lbs!!!!!
then some fibrous carbs from veggies
u might not need to go to such an extreme to lose more BF
what does your current diet and cardio look like?
good job on losing almost 70lbs!!!!!
My workout regime consists of 6 days in the gym. 5/6 days I lift for about 1 hr and then do 30 min of cardio. 1/6 days I do 45-50 min of cardio. And then for one day I rest obviously. I try to jump rope as often as I can, which is usually about 2-4 days a week in addition to the workouts I do.
I used to write down every last detail when it came to things I put into my mouth. After speaking with a few people, they convinced me that it's probably not a good idea to get so down to the nitty gritty, but I honestly am going to start writing it down again cause I'm not seeing the results that I'm looking for.
Typical day for me is usually goes like this:
Meal 1: 1 cup oats, little less than a handful of raisins, protein shake
Meal 2: Eggs or Tuna
Workout
Meal 3: Protein Shake
Meal 4: Chicken Breast w/ either veggies, sweet potato, rice or Ground Turkey Pasta
Meal 5: 1/2-1 cup cottage cheese
In addition, I'll snack on almonds, yogurt, or a piece of fruit whenever I'm feeling a bit hungry. Drink about 1.5 gallons of water a day
I used to write down every last detail when it came to things I put into my mouth. After speaking with a few people, they convinced me that it's probably not a good idea to get so down to the nitty gritty, but I honestly am going to start writing it down again cause I'm not seeing the results that I'm looking for.
Typical day for me is usually goes like this:
Meal 1: 1 cup oats, little less than a handful of raisins, protein shake
Meal 2: Eggs or Tuna
Workout
Meal 3: Protein Shake
Meal 4: Chicken Breast w/ either veggies, sweet potato, rice or Ground Turkey Pasta
Meal 5: 1/2-1 cup cottage cheese
In addition, I'll snack on almonds, yogurt, or a piece of fruit whenever I'm feeling a bit hungry. Drink about 1.5 gallons of water a day
I agree with you, write everything down in order to see how many calories you're consuming. You should also have the starchy carbs in the early part of the day, i.e., rice, sweet potato and have the vegies or no carbs at night. You also need to eat more food..
desmond
New member
Ketosis is 30-35% P; 60-65%F; 5% C, with carb ups (in cyclical keto) depending on bodyfat.
You should look up sites on SKD (strategic keto diet, i.e., carbs pre/post workout - correct me if I am wrong, but Southern Lord often does this) and CKD (cyclical keto diet, carb ups every weekend, or at other regular intervals).
These are the most popular keto diets. This forum (as far as I know) contains few keto stickies, although the ALPB diet comes close, but to be honest, not sure why anyone would want to go on a diet consisting of 2 foods (peanuts, whey).
Basically, to plan your keto, you need to know how many net carbs are in foods:
Check sites like nutritiondata.com; cron-o-meter etc, to work out what foods have the lowest net carbs (total carb - fibre, which has no affect on blood sugars).
(1) Spinach is probably the best vegetable (0.2% net carbs), but most greens and mushrooms are also good for keto.
(2) Flaxseeds, almonds, peanuts, macadamia, avocados are all quite low in net carbs, but don't assume this is the case for all nuts/seeds (e.g., cashews are about 20% net carbs - sigh...best tasting nut).
(3) whole eggs/full fat cheese are relatively inexpensive, as is mince etc. Any meat is keto friendly, although some are obviously healthier than others (eg., sausages v salmon)
As a preliminary issue, however, how much are you currently eating/exercising? You may have to drop your cals. You have lost about 25% of your bodyweight, so the simple act of activities such as walking now burns (simple physics) less calories. It may be cals in v cals out (not macro breakdown) accounting for your plataeu. People losing lots of weight seem to forget that metabolism will decrease simply b/c your moving less weight around.
Also, consider varying your exercise routine. This has never been an issue for me, but some people report improved results by varying cardio/weights to shock the body into losing fat.
Finally, you have checked your BMR BMR Calculator (i'm guessing about 22-300) and maintenance cals (Harris Benedict Equation). Do you KNOW that ur eating below this? (your BMR may be slightly depressed by extended dieting too)
Good luck!
You should look up sites on SKD (strategic keto diet, i.e., carbs pre/post workout - correct me if I am wrong, but Southern Lord often does this) and CKD (cyclical keto diet, carb ups every weekend, or at other regular intervals).
These are the most popular keto diets. This forum (as far as I know) contains few keto stickies, although the ALPB diet comes close, but to be honest, not sure why anyone would want to go on a diet consisting of 2 foods (peanuts, whey).
Basically, to plan your keto, you need to know how many net carbs are in foods:
Check sites like nutritiondata.com; cron-o-meter etc, to work out what foods have the lowest net carbs (total carb - fibre, which has no affect on blood sugars).
(1) Spinach is probably the best vegetable (0.2% net carbs), but most greens and mushrooms are also good for keto.
(2) Flaxseeds, almonds, peanuts, macadamia, avocados are all quite low in net carbs, but don't assume this is the case for all nuts/seeds (e.g., cashews are about 20% net carbs - sigh...best tasting nut).
(3) whole eggs/full fat cheese are relatively inexpensive, as is mince etc. Any meat is keto friendly, although some are obviously healthier than others (eg., sausages v salmon)
As a preliminary issue, however, how much are you currently eating/exercising? You may have to drop your cals. You have lost about 25% of your bodyweight, so the simple act of activities such as walking now burns (simple physics) less calories. It may be cals in v cals out (not macro breakdown) accounting for your plataeu. People losing lots of weight seem to forget that metabolism will decrease simply b/c your moving less weight around.
Also, consider varying your exercise routine. This has never been an issue for me, but some people report improved results by varying cardio/weights to shock the body into losing fat.
Finally, you have checked your BMR BMR Calculator (i'm guessing about 22-300) and maintenance cals (Harris Benedict Equation). Do you KNOW that ur eating below this? (your BMR may be slightly depressed by extended dieting too)
Good luck!
My BMR is like 2300 or something, can't remember the exact numbers off the top of my head. I want to eat something like 2500 calories and I think that's good enough to still keep losing some weight, but I'm not sure. I don't really eat much more because I don't really get that hungry. The liposhred stack kinda curbs my appetite and the amount I am eating keeps me full.
I was reading a little about doing a CKD, and one of them made me do calculations for minimum grams of protein to eat and calories from protein. It worked out to be 189g for me and 736 calories or something like that, and I was wondering how you would calculate that based on the food you eat.
I was reading a little about doing a CKD, and one of them made me do calculations for minimum grams of protein to eat and calories from protein. It worked out to be 189g for me and 736 calories or something like that, and I was wondering how you would calculate that based on the food you eat.
desmond
New member
I have never done CKD. There are quite specific rules for carbs up that YOU NEED to be familiar with b4 starting this diet. Google them (or search other bodybuilding boards that have dedicated links to this stuff).
As for obtaining the amount of protein, use a device like fitday, cron-o-meter, nutritiondata.com, to get that amount of protein.
Realistically, this is easy to calculate though for keto, as your sources of incidental protein are very few (e.g., no legumes, or grains with a bit of protein like whey or oat bran).
Most meats are like 20-25% protein; cheese is like 25%; whole eggs are 12%; peanuts/almonds about 25%; and the amount of incidental protein from veggies would be pretty low (under 20g in total I'm guessing, maybe more if you eat shitloads of spinach or mushrooms).
So for your 189 P, if that's amount you wish to consume, u'd probably get about 160G from direct protein sources (e.g., meat, eggs - so as an example about 800g of 10% fat mince) and the remainder from incidental sources.
I know however that some users of keto on this board (the late guardian, and I think others) use a higher % of P than is commonly prescribed. Perhaps ask some of the keto veterans on this board for egs of their diet.
Also, do you intend to do mod/high intensity cardio in your cut? My understand is keto is better suited for people doing LISS cardio
As for obtaining the amount of protein, use a device like fitday, cron-o-meter, nutritiondata.com, to get that amount of protein.
Realistically, this is easy to calculate though for keto, as your sources of incidental protein are very few (e.g., no legumes, or grains with a bit of protein like whey or oat bran).
Most meats are like 20-25% protein; cheese is like 25%; whole eggs are 12%; peanuts/almonds about 25%; and the amount of incidental protein from veggies would be pretty low (under 20g in total I'm guessing, maybe more if you eat shitloads of spinach or mushrooms).
So for your 189 P, if that's amount you wish to consume, u'd probably get about 160G from direct protein sources (e.g., meat, eggs - so as an example about 800g of 10% fat mince) and the remainder from incidental sources.
I know however that some users of keto on this board (the late guardian, and I think others) use a higher % of P than is commonly prescribed. Perhaps ask some of the keto veterans on this board for egs of their diet.
Also, do you intend to do mod/high intensity cardio in your cut? My understand is keto is better suited for people doing LISS cardio
I currently do a different cardio exercise everyday so I don't burn myself out, but I'll do anything that will work for me. When you say 5% of my diet should be carbs. How many grams does that equate to be for me, that's honestly the one thing I could never figure out is how to translate calories I eat into grams of whatever. So lets say that I'm going to eat 2500 calories daily, 5% of that is 125 calories = how many grams? I'm not sure if I'm even doing that right, like I said..it confuses me. Also, on a CKD diet would I still be able to eat like a half cup of oatmeal in the morning or do I gotta do away with it?
