The keto thread!

[passnoutlz]

I've been on keto for about a week, lost 10 pounds mostly water weight...thanks for the recipie ideas....I like spicy food so i cut jalepenio peppers in half lengthwise (like little boats)... i cook ground italian sausage then mix in a couple wedges of gorganzola cheese, and some cream cheese (full fat everything) then stuff the mixture into the jalepenio boats and bake until the cheese melts. Easy to take on the go, and helps me get fat intake up some.

 

[intel]

I have to say I do keto all year around because my coach has had me on it and I am use to it by now but I have to say that my biggest problem having people telling me every day how unhealthy my lifestyle is. Fucking shit it's annoying.

That is all.#chickenbreast4all ....even though I'm sick of it.

 

[AnTabolic73]

never seen this thread!!!

I love keto, I've tried a more balance cut diet, but get tired of measuring and weighing my macros.

the simplicity in setting up the keto diet is what does it for me.

I posted this in the @Oregongearhead food thread.

steak egg Swiss steak. a keto sandwich.

yesterday I had avocado fries, you slice them dip in egg and batter with coco flour (or almond flour).

 

[AnTabolic73]

View attachment 50339 it's almond flour cream cheese mozzarella and an egg. I got the recipe online. it's a low carb pizza crust called fat head pizza.
View attachment 50340
I used tomato paste instead of sauce, and spread it thin. that's the highester carb ingredient. top with mozzarella and pepperoni.
View attachment 50341
pretty damn good.
View attachment 50342
I was about to eat the whole pie, but it's so good I have to let my wife try it.

Fat Head Pizza - The HOLY GRAIL Of Low Carb Pizzas

 

[GeorgeForemanRules]

As Danny Padilla says, KETO is a great short term diet. I never run it more than 4 weeks. 12 days in and have gone from 245 to 235, plus my lifts have all increased.

 

[thoryamaha919]

I am on the keto diet for just over a month and have lost about 30 pounds but my weight loss has slowed down. I might have to put in a re-feed / carb day to jump start the plan again.

 

[Droc]

Anyone do a këto cycle type diet with a carbon day once per week or every2 weeks? I'm about to give it a shot.

 

[jaymaximus]

As Danny Padilla says, KETO is a great short term diet. I never run it more than 4 weeks. 12 days in and have gone from 245 to 235, plus my lifts have all increased.

What lifts have increased? And by how much?

 

[suncom3]

My wife is about 9 weeks into a 5 day a week workout doing about hour a day. She is eating 1800 Cals a day protein 140 grams 175 carbs 60 fat. Or 30 % protein 30 fat 40 carbs She's 5.10 and staying around 148 to 150 lbs. this was a big increase in what she was eating before starting workout. She gained a good amount of muscle but can't seem to burn the fat off the waist and upper legs. She eats right on these numbers and logs my fitness pal everyday. This seemed like a lot of cals for her to eat It never got the fat off her. we switched her to the keto diet at the same cal load. 70 fat 20 protein 10 carbs and it seems like very little for her to eat. She is always hungry. We weigh all food precise. Can she take in some extra proteins and stay in ketosis? Also was told some extra carbs can be used before a 45 min workout because they will be consumed in the workout. What type and how much carbs would be best for this ? She is 8 days in a mid way up the test strips currently

 

[ddp7]

Im not keto, but Im with poliquin breakfast. So this thread will be useful to me. Need recipes.

 

[RodgerThat]

My wife is about 9 weeks into a 5 day a week workout doing about hour a day. She is eating 1800 Cals a day protein 140 grams 175 carbs 60 fat. Or 30 % protein 30 fat 40 carbs She's 5.10 and staying around 148 to 150 lbs. this was a big increase in what she was eating before starting workout. She gained a good amount of muscle but can't seem to burn the fat off the waist and upper legs. She eats right on these numbers and logs my fitness pal everyday. This seemed like a lot of cals for her to eat It never got the fat off her. we switched her to the keto diet at the same cal load. 70 fat 20 protein 10 carbs and it seems like very little for her to eat. She is always hungry. We weigh all food precise. Can she take in some extra proteins and stay in ketosis? Also was told some extra carbs can be used before a 45 min workout because they will be consumed in the workout. What type and how much carbs would be best for this ? She is 8 days in a mid way up the test strips currently

She's already eating too many carbs there is no way she's in ketosis with 45g of carbs at that calorie count and that's why she is always hungry dump down to <20g net carbs and see how her apatite dissapears as she gets into keto

 

[suncom3]

She's already eating too many carbs there is no way she's in ketosis with 45g of carbs at that calorie count and that's why she is always hungry dump down to <20g net carbs and see how her apatite dissapears as she gets into keto

Those were the macros she was eating before starting ketone diet that did not work to shed fat but did well building lean mass I listed what we switched her to further down in post for ketone diet. She's deff in ketosis now on test strips. She has lost 2 pounds in 9 days. But even on same cal load at 10% carbs she is always hungry. She hasn't maxed out the test strip but was wondering if she can get away with more protein. Her portions are so small for chicken and steak for dinner

 

[Munky]

MCT OIL'S FOR HUNGER AT NIGHT ?

 

[RodgerThat]

Those were the macros she was eating before starting ketone diet that did not work to shed fat but did well building lean mass I listed what we switched her to further down in post for ketone diet. She's deff in ketosis now on test strips. She has lost 2 pounds in 9 days. But even on same cal load at 10% carbs she is always hungry. She hasn't maxed out the test strip but was wondering if she can get away with more protein. Her portions are so small for chicken and steak for dinner

I could be incredibly dense here but if I'm not mistaken
10% of 1800 calories = 180cals
180\4 = 45
4 calories for every gram of carbs so therefore she is intaking 45g of carbs currently....
A woman that size would need to take LESS THAN 20g of NET carbs in order to get into ketosis.

Her macros as it stands are
70%fats / 140g fats
20% protein / 90g protein
10% carbs or / 45g carbs

The strips are shit someone eating a ton of carbs can piss a slight keto reading if dehydrated. A ketone meter is the only real way to tell.

My suggestion for her macros to be in keto is as follows

140g fats 115g protein 20g NET carbs

(Net carbs are total carbs minus fibre)

 

[suncom3]

Thank you for the advise. I did not know the strips are crap. She isn't getting more than 40 to 60 ml of water a day. She usually does have around 10 carbs left at the end of day on average. So prolly eating closer to 35 grams carbs. She is testing around 40 to 80 mg/dl on the strips as high as 115 once. She has not been subtracting fiber so it's likely she has had days close to 20g carbs we will make adjustments and see what happens. She's down 2 pounds and that's good to see considering how hard she trained on the first macros listed and didn't lose any fat or weight. These portions she's eating are really small to maintain keto I don't know you guys do this diet long term lifestyle. Are there any affordable meters available

 

[RodgerThat]

Thank you for the advise. I did not know the strips are crap. She isn't getting more than 40 to 60 ml of water a day. She usually does have around 10 carbs left at the end of day on average. So prolly eating closer to 35 grams carbs. She is testing around 40 to 80 mg/dl on the strips as high as 115 once. She has not been subtracting fiber so it's likely she has had days close to 20g carbs we will make adjustments and see what happens. She's down 2 pounds and that's good to see considering how hard she trained on the first macros listed and didn't lose any fat or weight. These portions she's eating are really small to maintain keto I don't know you guys do this diet long term lifestyle. Are there any affordable meters available

I don't do the diet long term or lifestyle as it's too hard unless your S/O does it with you and well I like pizza too much. The portions are small but you should be able to do it and if she really wants to boost fat lose when she is in a deep ketosis reading I'd utilize LISS in the mornings fasted heart rate of 120-130, that was the leanest I've ever gotten. I think fasted cardio for any other purpose is counter productive but when in keto is incredibly helpful.

Ketone diabetic meters are usually 60 bucks and the strips are about a dollar a strip usually come in packs of 50-100. Never a bad thing to have a diabetic meter around especially if you cycle so you can make sure your blood glucose is happy with you too

 

[suncom3]

We will find one of these meters I use a blood sugar meter from Walgreen now. Wish it did ketone also. I don't know much about fasted keto . We have tried 16 hrs fast previously to keto and it did not do that great for her either. I think you are right about her not being into full keto. She is day 11 and only down 2 pounds. Prolly water weight. That happened quick and then nothing more. Her body holds onto fat more than usuall it seems. We do 5 day a week hour intense workouts. She gets more muscle and losses no fat. I shredded fat way more easy. My metabolism is way diff than hers. I have to eat unreal calories to put on lean mass. She hates cardio but will likely have to do it to burn this fat up. She prev had done 30min HIT cardio and was eating very few cals and got cut up but lacked any muscle mass at all. Soon as we switched her to more cal in macros and started lifting heavy she got much more muscle but along with it fat crept up and seems to be maintaining in same amounts.

 

[GeorgeForemanRules]

What lifts have increased? And by how much?

Arms are up 1/4 inch, waist is down 2'' incline DB press is up 10lbs. This is over 5 weeks. Weight is 233, so no big weight loss the last 3 weeks but muscle mass and most lifts are better.

BTW I am on 100g carbs a day the last 3 weeks so more like stage two KETO, or just low carb.

 

[Hotrods12]

I don't do the diet long term or lifestyle as it's too hard unless your S/O does it with you and well I like pizza too much. The portions are small but you should be able to do it and if she really wants to boost fat lose when she is in a deep ketosis reading I'd utilize LISS in the mornings fasted heart rate of 120-130, that was the leanest I've ever gotten. I think fasted cardio for any other purpose is counter productive but when in keto is incredibly helpful.

Ketone diabetic meters are usually 60 bucks and the strips are about a dollar a strip usually come in packs of 50-100. Never a bad thing to have a diabetic meter around especially if you cycle so you can make sure your blood glucose is happy with you too

I really want to try a Keto diet, what are some good meals to eat throughout the day, and what should I figure the fats to protein at if im 216 pounds, around 16 percent body fat, 5 foot 11, want to get down to 195, any feed back would be much appreciated, thank you

 

[RodgerThat]

I really want to try a Keto diet, what are some good meals to eat throughout the day, and what should I figure the fats to protein at if im 216 pounds, around 16 percent body fat, 5 foot 11, want to get down to 195, any feed back would be much appreciated, thank you

0.8g protein per lb of BW
less then 30g net carbs
Remaining calories for desired deficit to be filled with fats.

GroundBeef
avocado
steak
cheese
eggs
bacon
Spinach salads with full fat dressing
Hemp oil
Bullet coffee

Those are the standard keto base diets