Keto Diet

I did some reading about keto diet

I made a diet plan but im not 100% sure how the keto diet works ex. carb loading days and what supplements to use. When on a carb load day do i follow a 40-30-30 diet?
What cardio to do ex. spinning or weight cardio or normal weight + cardio

I use jack3d + multi vita + Flax seed oil + Chromium + Magnesium as my only supplement right now.

This is my diet planned out:

200g Chicken Breast
200g Steak
200g Tuna

2 Large eggs
5 Large egg whites

50g Peanut Butter
30ml Olive oil
45ml Coconut oil
100g Whey

Works out to 155g of fat 304g of protein and about 15g of carbs at a 2750.413 calorie upkeep a day

I'm 115kg at 1.76m and round about 25%~30% body fat

First 2 weeks no carb loading and then there after every 7th day? Whats the norm of days to be in keto? Do you jump out of keto when doing ur carb loading day?

What carbs not to eat on a keto diet? What other fats and protein can i add ex yogurt, avocados, cheese and veggies? Made my self a excel sheet so easy to add new things and works out the total fats, protein and carbs.

Im new to the whole keto thing so any help will be appreciated.

Thanks

No high intensity cardio at all,all cardio is to be done at less than 130 bpm for longer perods of time. I wouldnt do a full day carb up, i would do 1 single meal vontaining 300g of carbs from starchy carb sources low in fiber and protein,no fruit as fructose kiks u out of ketosis, i would o cardio pre breakfast and weights in the afternoon, u can add almonds and walnuts and macadamia nuts. Thats about it... No sauces on your food that contain carbs either.

What about cheese, can i swap out some of the meats and oils for some? Do you get kick out of ketosis when doing the carb meal?

Some say thy get a pump when thy do the carb meal is it about all the water flowing back to the muscle?

Looks like ill have to buy myself a heart rate monitor as i normally push my body till 160~180 bpm. If you do weights must i still push till muscle failure?

Cant wait to kick start this diet! Going all out or die fighting!

No cheese,I don't believe in using cheese even in a keto diet, yes u will be kicked out of ketosis but shouldn't take you too long to get back to ketosis.yes weight to failure, do cardio, 0 incline 5.0km/h for 30-60mins

All ready got some of my friends calling it a bad diet... Makes me want to show them even more! How long can you be on ketosis?

The whey protein at the shops all come with glutamine. Will it still work?

Bud,glutamine is one of the amino acids that makes up a full protein,I am saying to not take additional glutamine as a supplement.

Sweet, can i add any Spice to my meats garlic/peri-peri and can i swap the olive oil for some grape oil?
First day almost done when do the ketosis kick in 2~3 days?

Thanks a lot DJ

Byron182 wrote: Sweet, can i add any Spice to my meats garlic/peri-peri and can i swap the olive oil for some grape oil?
First day almost done when do the ketosis kick in 2~3 days?

Thanks a lot DJ

Ketosis takes up to 14 Days, I would leave Olive oil but prefer Macadamia nut oil.

Thanks Koe will give that a go.

Rather use Whey Isolate as well.

Whats the difference between whey concentrate and isolate. I know isolate has a higher % protein but on the end you can just drink more of the concentrate? or am i missing something... the concentrate im using now has 78% protein.

Ill try and order some from BSSA

Why concentrate has a 10% carb factor from lactose,isolate has close to 3g of carbs per 100g and virtually no fat per 100g and 90% protein,so if you are lactose intollerant then isolate is the only way.

What if our bad fats in your body is high is this diet stil the way to go? Will it help to replace the beef with ostrich meat and game?

Are you talking about cholesterol? Get your bloods done and see your lipid profile and then u can see,if your ldl is high use niacin and lecathin to rectify that.using beef is perfect,don't need to spend extra money on the fancy meat.

I did my cholesterol test and the doc said the ldl was 4x as high.

I was thinking on getting cheap game meat as hunting season is almost open and got some friends in the hunting game.

What did your doc put you on to bring your cholesterol right?

He told me to lower my fat intake and come back for a 2ed test later this year. But im sure the saturated fat in my last diet was to blame wors,pork and sheep

Can a person use soya protein isolate?
It has 84.2g protein 1g carb 4.2g fat and 0.5g of fibre out of 100g

Don't use soy, its a waste of time and has the ability to cause raised estrogen levels.

Being on Keto will lower cholesterol levels, the fats you will eat are good fats

Sweet thats good news! Have a slight headache but not to bad. I did my first test on a ketostix after only 2 days and turned this pink color = mg/dL 40 so when the stix dont change, our out of keto right?

Had almost no energy this evening on my weight training, im sure thats going to change when im full blast in ketosis...

question. why does your blood pressure go up when your on keto.?

It shouldn't go up at all,it comes down as there is no water retention on keto so your bp usually drops.

ok. its weird tho. sometimes i hear the sound of sunbeatles in my ears ever since i m on keto. maybe its something else then. thanks dj.