SuThy's attempt at ketogenic dieting

I had 7 up free on my keto diet once in a while when i was craving something sweet but i would not over do it though, avoid it as much as possible but in the begining it helped me get over the cravings for sweet stuff.

What I do to stop cravings when I'm cutting on keto is, cause I have casein as my last meal, I add psyllium husk and chocolate whey to it. The psyllium husk absorbs loads of water so the result is like a pudding. Plus fibre + casein = uber slow digesting protein to last while you kiep.

damn Furk that sounds delicious. haha
ok, so coke zero and other sodas are obviously terribly unhealthy but once in a while I guess is ok.

I've been playing around with food A LOT.
some meals I will have chicken and almonds and the next day for the same meal I'll have tuna, 2 eggs and almonds.

it's fun to play around with it and keep things exciting .
I'm not sure if I'm in ketosis but I'm feeling pretty good now.
keeping my water content up and eating broccoli and I must say I feel strong .

With the nuts and small amount of sauce here and there i must say it is tricky to keep your carbs below 30g a day. I am on my 1st day and had some broccoli with lunch and will have some lettuce and spinach with dinner and will be scraping through on 29g carbs for the day. Looks like i will have to carry a pocket calculator

ABC01 wrote: With the nuts and small amount of sauce here and there i must say it is tricky to keep your carbs below 30g a day. I am on my 1st day and had some broccoli with lunch and will have some lettuce and spinach with dinner and will be scraping through on 29g carbs for the day. Looks like i will have to carry a pocket calculator

Plan your meals the night before (or Sunday for the entire week) and weight it all out so you know where you stand and what you need to do. Going through a day guessing macro's is very tricky and misleading and often leads to excess (except if your only eating bacon and eggs). Constructing a diet/ meal plan beforehand is your best key to success. Sauces are very dangerous, IMO stay away from them completely, even if's just to avoid MSG

How's your progress ABC01?

Furk wrote:

ABC01 wrote: With the nuts and small amount of sauce here and there i must say it is tricky to keep your carbs below 30g a day. I am on my 1st day and had some broccoli with lunch and will have some lettuce and spinach with dinner and will be scraping through on 29g carbs for the day. Looks like i will have to carry a pocket calculator

Plan your meals the night before (or Sunday for the entire week) and weight it all out so you know where you stand and what you need to do. Going through a day guessing macro's is very tricky and misleading and often leads to excess (except if your only eating bacon and eggs). Constructing a diet/ meal plan beforehand is your best key to success. Sauces are very dangerous, IMO stay away from them completely, even if's just to avoid MSG

How's your progress ABC01?

All my protein i pre pack when i buy them. I also make all my food in the evening for the next day. It was just something i noticed today since it is my 1st day on keto. I might cut back on the nuts though and have them once a day and not twice. I am feeling fine today. As soon as i get a craving i have a espresso. That will be 5 espressos today then. I had little bit of mayo with lunch but that was like 2g of carbs. By friday i will probably be pap tires. I decided to have my 1st carb up day only next week saturday

Thanks for the advise and interest bud! Much appreciated indeed!

howzit buds.
I am on day 7 of keto and I'm feeling good.
just a bit worried cos I have been drinking a glass or 2 of coke zero here and there. just want to check that that won't put me out of keto?
also, I've been eating peanut butter twice a day and nuts twice a day.
it works out to about 26 grams of carbs just from that.
how much extra is there from brococoli and brussel sprouts?

will update all tomorrow about my status (whether in ketosis or not) once I get the keto sticks
I seem to be down about 1kg and a bit.

SuThy wrote: howzit buds.
I am on day 7 of keto and I'm feeling good.
just a bit worried cos I have been drinking a glass or 2 of coke zero here and there. just want to check that that won't put me out of keto?
also, I've been eating peanut butter twice a day and nuts twice a day.
it works out to about 26 grams of carbs just from that.
how much extra is there from brococoli and brussel sprouts?

will update all tomorrow about my status (whether in ketosis or not) once I get the keto sticks
I seem to be down about 1kg and a bit.

Broccoli znd brussel sprouts each have 7g of carbs per 100g.

to much nuts and peanut butter have either nuts or peanut butter not both. It seems as if you not in ketosis coz i lost 5kg in the first week.

SuThy wrote: ... been drinking a glass or 2 of coke zero here and there...

...I've been eating peanut butter twice a day and nuts twice a day...

Make it easy on yourself and just give it up. I can in no way think, with PB and nuts each twice daily that you re in keto.

SuThy wrote: howzit buds.
I am on day 7 of keto and I'm feeling good.
just a bit worried cos I have been drinking a glass or 2 of coke zero here and there. just want to check that that won't put me out of keto?
also, I've been eating peanut butter twice a day and nuts twice a day.
it works out to about 26 grams of carbs just from that.
how much extra is there from brococoli and brussel sprouts?

will update all tomorrow about my status (whether in ketosis or not) once I get the keto sticks
I seem to be down about 1kg and a bit.

Just cut back on the nuts and peanut butter!

On the subject of peanut butter: I have seen lables that state "natural peanut butter" but the carb content ranges from 39g/100g to 20g/100g. So how many carbs can we assume there is in 100g peanut butter?

Well peanuts contain 15g carbs per 100g weight. Peanut butter depends on brand and type, so far Black Cat Unsweetened Unsalted is the best I've found locally.

Furk wrote: Well peanuts contain 15g carbs per 100g weight. Peanut butter depends on brand and type, so far Black Cat Unsweetened Unsalted is the best I've found locally.

On most nutritional sites i found peanuts and almonds to contain 6g fat/6g carbs/15g fat per 30g. If you are correct i will be very happy and could consume way more nuts than i currently do

For keto, brazil and pecans are the best if you enjoy nuts.

Hey SuThy! Here is a protein bar recipe i found which im sure you can snack on while on keto. I was busy looking for keto friendly snacks i can eat while i am out on my bicycle now and then

200g natural peanut butter
60g plain yogurt (unsweetened)
70g whey protein (choose your flavour, chocolate works nice)
1 teaspoon vanilla essence
20g extra virgin coconut oil
1 teaspoon cinnamon
optional: shredded coconut (unsweetened)

Combine and make into paste. You should just be able to squeeze it into small bars or balls. If it is to soft, add whey, if too dry, add yogurt or coconut oil. Put in freezer for 20min and take out. It tastes great! Made it the other night and girlfriend ended up eating them all.

You can work out the nutritional value. If you make 12 bars the carb content per bar should be around 4-7g

Snack on that once a day

hey guys.
I don't eat nuts AND peanut butter twice a day.
at the moment I'm having peanut butter 3 times daily
is this too much?
I really don't mind cutting it all out.
is there a reason I need it?
I can cut it to twice a day
I looked at dj's sample plan and adjusted it, that's how I got three peanut butters per day.
I'm really bleak that I might not be in ketosis

ok, so how's this:

meal1: 5 whole eggs 2 whites
meal2: 55g whey + 50g peanut butter
meal3: 200g chicken + 30g olive oil
meal4: 1.5 tins tuna + 30g olive oil
meal5: 200g steak
meal6: 55g whey + 50g peanut butter

veg: 100g broccolo per day

therefore carbs = 18 from pnutbutter + 7 from broccoli

am I correct that there's 9g/100g carbs in black cat yellow lid peanut butter?
should I cut out the last peanut butter and have coconut oil with my shake rather?

please help, a bit depressed that I've not been in keto for 2 weeks and I can't find keto sticks ANYWHERE

btw, thanks for the recipe bro
I'll try it out some time
+1 for you

can I eat zero peanut butter per day? all olive oil and coconut oil?

SuThy wrote: can I eat zero peanut butter per day? all olive oil and coconut oil?

Ja sure... Do the math, stay within your limits and you'll be fine. Nuts and peanut butter are deciving fats. Nuts cause they go down quickly and peanut butter is friggen dense.

Black Cat Crunchy no-sugar/ no salt has 16.5g carbs/ 100g weight. Just check the bottle, 1 tablespoon approximates to 32g.

You're eating so much oil man. You know you can substitute that?

EDIT: Quite a nifty tool by health24:
www.health24.com/tools/groceries/

alright, so today should have been my carb up but I'm sick and was unable to train today
also, as you know, I messed up with the amount of trace carbs and was probably eating too many..
should I wait until next sunday to have my carb up just to make sure I'm in ketosis?
also, for my carb up, I believe what I'm doing is different to ABC01 so how much carbs should I be eating on my carb up and is it all in two meals (post workout and 1 hour after)?

Furk, what can I substitute the oil for?
I've been using coconut oil and fat from steak lately.

thanks guys

SuThy, depending on how sick you are I would suggest getting healthy again first before serious dieting. Also, I hope you are on a good multi-vitamin while doing keto.

In terms of olive oil subs, well there are tons of different vegetable oil types out there. The best for your health being flax oil (but so expensive it's not worth it). Do you mean replacements for fats in general? Like I told ABC01, best to plan a daily diet/menu that fits your macros with food that does it automatically. Like instead of eating meat + fats, eat fatty meat (salmon, steak ect).

I'm not that sick. started a multivit a few days ago and I'm back at gym today.
ok, I see what you mean.
I went out and bought avocado oil, coconut oil and rice bran oil. I don't mind all the oil. it's pretty tasty.
with my shakes instead of pnut butter I've been melting some coconut oil and putting it in my shaker with my whey and ice. absolutely delicious!
off to buy more whey now as I'm finished the SPS whey.
I think I'm gonna go for SSN this time as it's cheaper for a greater quantity.
although the sweeteners give me skin problems.
I guess I'll monitor that.

thanks for the advice furk, been eating a lot of eggs and steak and mince

SuThy wrote: ...been eating a lot of eggs and steak and mince...

This is why I love keto, cause all of the crap I can eat, get away with, and still make progress on. The only time I ever allow myself to eat bacon.

On top of your daily vitamins, maybe have some Vit C 1000mg on stand-by. If you even suspect something, take one of those, boosts your system so much it will bomb the crap out of intruders. Also remember to take your vitamins with food so they dissolve and absorb easier.

Dude aren't SPS and SSN both super expensive?

today is my carb up
so I want to do a full body kind of workout and then do my carb up meal
can you guys suggest a workout and carb up plan for me to follow please?
thanks

Oh snap SuThy, you need to work on planning a bit better, don't wait for the last minute to figure these things out. On keto the carb-up is a big deal and you hould've worked out your needs much earlier - or asked us earlier at the very least.

Hope it went well.