Starting a Keto diet

It's between 0.8-0.9g/pound of weight according to Lyle McDonald. I'll make the dietary adjustments and see what happens.

Just an update. I dropped my protein to 97g per day and fats at 166g, carbs below 20g. Took my blood ketone level reading and I hit 1.8 mmol/L.

Only having three meals a day now. No more shakes, just whole foods. Weight has gone down 2kg. Strength and energy has gone up. So far so good.

Diet looks like this now:

Breakfast: Eggs, bacon, sour cream, cheddar cheese. Vitamins and minerals with fish oils.

Lunch: Chicken breast, Macadamia nut oil, Macadamia nuts and fish oils.

Dinner: Salmon/Steak or Mince with cream cheese, grass fed butter, extra virgin olive oil.

1 serving psyllium husk fiber before bed

Just a few things to help others with their Keto diet.

Low carb diets increase the loss of sodium and water through the kidneys. Failure to replace sodium adversely effects potassium balance. Easiest solution is to get in 1-2 grams sodium per day. Pink Himalayan salt or Knorr bouillon cubes work best. If you're cramping up, take slow release magnesium twice a day. Take 100mg Potassium Citrate per day. Drink plenty of water but do not exceed 800ml per hour as this will flush the kidneys of the much needed micronutrients.

Drink 1 bouillon cube in water 30 min prior to exercise. This will keep you from feeling sluggish and tired in the weight room and outdoors in the heat.

Drink another 250-500ml water 5 min before you start exercising. This will combat thirst that you usually experience when 10 min into your work out on a Keto diet.

Drink bone broth on the weekends.

Determine carbohydrate and protein tolerance levels. Start with 20g carbs per day, this is including fiber as a carb. Protein 0.6g -1g per pound lean body mass. Eat the right kinds of fat. Eat monos and saturates for fuel. Limit poly's. Supplement omega 3 with fish oils. Forget using flax and canola oil, the conversion to EPA and DHA in humans is not efficient.

Do not consume too much protein per meal this will knock you out of Ketosis. Aim for 30-40g per meal.

Supplement gamma form vit E for anti-inflammatory purposes.

Use heavy whipping cream instead of milk in your coffee.

Test your blood ketone levels in the morning upon waking and at night before going to bed once a week at least to see where you are at.

Nice one milktuds, sounds like you've got it figured out and have a good routine that works for you.

Hey thanks man. I am still going to tinker with the diet. If weight loss stalls I will bring fat down by 10g per meal and see what happens. I took another reading using my Nova Max reader and upon waking I hit 2.4 mmol/L and the previous night before bed I hit 3.8 mmol/L

Your reading will be lower in the beginning of the day and higher at night. Some people test in the morning and get a low reading thinking their diet is messed up but they should test at night as well to see if it's low before making changes to their diet.

Going to start doing low intensity cardio after workouts starting today.

Just some stuff I picked up on while on keto. After increasing my dietary fat, my blood ketone levels were high (between 1.5 and 3.8mmol/L) and blood glucose was between 90 and 115mg/dl. After being keto adapted for a while I dropped my fat intake from 165g to 138g, my blood ketone levels dropped, but my blood glucose went down to between 73 - 96mg/dl.

Ketones in the blood get higher because you're eating more fat than you are burning. As long as your blood glucose stays low I wouldn't worry about blood ketones after being fully keto adapted.

milktuds wrote: Just an update. I dropped my protein to 97g per day and fats at 166g, carbs below 20g. Took my blood ketone level reading and I hit 1.8 mmol/L.

Only having three meals a day now. No more shakes, just whole foods. Weight has gone down 2kg. Strength and energy has gone up. So far so good.

Diet looks like this now:

Breakfast: Eggs, bacon, sour cream, cheddar cheese. Vitamins and minerals with fish oils.

Lunch: Chicken breast, Macadamia nut oil, Macadamia nuts and fish oils.

Dinner: Salmon/Steak or Mince with cream cheese, grass fed butter, extra virgin olive oil.

1 serving psyllium husk fiber before bed

Nice and simple, just how I like to do it.

What are your daily calories or aren't you too fussed about it?

I've incorparated some intermittent fasting, supper by 18h30, only eat again next day between 12h30 and 1. 1 tin tuna with lots of mayo 70g (Nola original)

Supper is usually between steak, chicken, lamb or mince and broccolli with grated cheese or brussel sprouts steamed with lots of butter. The problem though with brussel sprouts is that I cannot just eat half the bag... I could easily smash like a kg. Fkn love em.

Every once in a while I'd make a 3 eg omelette with bacn, shrooms and cheese.

I need to get a blood keto monitor though. Using urine dipstix which shows me in continuous keto. Weight has come down from 105kg in Jan to 95 now. Arms and legs lean, everything is just sitting around my trunk

Purposely keeping weight loss slow as I feel too fast doesn't give the body and metabolism anough time to adjust.

I changed my diet just for this week, 2 meals a day. Not really measuring the fats etc..
As of next week I'll do breakfast and lunch, skip supper. I'll do 80g protein and 90g Fat for the day split into 2. I'll stick to that and see how that goes. I will drop fat to 30g per meal if needs be. Also going to try a 1 meal a day approach. I am just experimenting a lot with this diet to see what happens. I'll get the sweet spot sooner than later.

When you start keto, you'll test positive on keto stix. After you're keto adapted you'll have to check blood ketone levels as you won't register positive on the dipstick. After you've been on keto for a few months your blood ketone levels will go down, but then your breath ketones will go up. Ketonix makes a breathalyzer for ketone testing. After a year or so I doubt you'll register high ketone levels on any device (you get three types of ketones) cause your body will be oxidizing the fat better for energy needs.

I'm also in no rush to lose weight. Think all the years of damage need to be reversed slowly. Funny that I don't get hungry even on two meals a day....

Been meshing to ask. FFF. Any point in adding it while on keto or is that a waste?

Cyclo wrote: Been meshing to ask. FFF. Any point in adding it while on keto or is that a waste?

Fat Furnace? I have no experience with it. I used Keto and Clen in 2010(I think) and got to 6% body-fat. Keep your diet the same, up low intensity cardio sessions. If that doesn't work try a big carb up cheat meal to get out of starvation mode. I recently did that, I was worried that it would take me 3-4 days to get back into ketosis, but I had the cheat meal for breakfast, pancakes, chocolate, ice cream etc and I had two keto meals after that, probably 2 hours after my last meal my ketone levels were 3.0 mmol/L

Cyclo wrote: Been meshing to ask. FFF. Any point in adding it while on keto or is that a waste?

For sure it's a good bullet to keep in the chamber for when fat loss stalls.

Pyroclasm wrote:
For sure it's a good bullet to keep in the chamber for when fat loss stalls.

Shot Pyro, was just worried that the hectic stimulants could actually throw you out of ketosis.

Ketosis may be something, never used it in my life. Blah. Use some protein and more protein. Be ripped to shreds. Pm me Cyclo.

I have ripped abs without that stupid diet
Ask my wife u have her number
She is currently sitting at 49 kg boet, tiny. She was tiny before but tiny now

Oh and t3

You're a superhuman Meso with good genes. Us endo's build muscle easy enough, but get fat from just air even :lol:

I feel way better on a keto diet than a carb based diet. My energy is better, over all health is better. Full of energy. On a carb based diet I am always tired. My depression has improved, no longer on meds. I'm looking at staying on keto for life.

What's depression

Guys

I just joined the forum and dont even know how to change a profile pic. Anyway its crunch time and I need to drop fat fast. Would you recommend Keto? Im 35, 124kg and probably 30% bodyfat at this stage

I would like to keep muscle and also need sufficient energy levels to get me through work. lol.

I will do the rest of the research just wanted to know if this will help my goal?

Much appreciated. And in return I will contribute to this forum. If I can. :blush:

billaboy wrote: Guys

I just joined the forum and dont even know how to change a profile pic. Anyway its crunch time and I need to drop fat fast. Would you recommend Keto? Im 35, 124kg and probably 30% bodyfat at this stage

I would like to keep muscle and also need sufficient energy levels to get me through work. lol.

I will do the rest of the research just wanted to know if this will help my goal?

Much appreciated. And in return I will contribute to this forum. If I can. :blush:

Start a new thread and post your current diet and training regime. Before you start keto or other diet methods maybe your current diet just needs some tweaks (possibly major ones).

Interesting bit I read "At some point, when confronted with this low sodium intake plus carbohydrate restriction, most people's defense mechanisms can't maintain normal mineral balances. So the body's next level of defense is for the adrenal gland to secrete the hormone aldosterone, which makes kidney tubular cells excrete potassium in order to conserve sodium. That is, the body wastes some of its intracellular potassium in order to cling to whatever sodium it can. However unless there is copious potassium coming in from the diet, this excess urinary potassium comes from the body's potassium pool inside cells. Two things then happen. First, nerve and muscles cells don't work well, leading to cardiac dysrhythmias and muscle cramps. Second, because potassium is an obligate component of lean tissue, the body starts losing muscle even if there's plenty of protein in the diet" The art and science of low carbohydrate living.

side note - The higher your ketones are the faster your kidneys excrete salt

milktuds wrote: I feel way better on a keto diet than a carb based diet. My energy is better, over all health is better. Full of energy. On a carb based diet I am always tired. My depression has improved, no longer on meds. I'm looking at staying on keto for life.

I have had this same response 100x, including my own journey which tells the same story. I will start Keto again soon.

Pyro/Furk some help here.

I'm going to incorporate IF (16:8 ie fast 19h00 till 11h00) in my keto. Due to time constraints, I plan on training twice a day splitting weights and cardio.

Weights will be moderate not heavy. Session 1-1.5 hours purely to stay anabolic.
HIIT cardio, treadmill and ergometer. Session 1 hour

Do I:

Train weights in morning and cardio in the arvie or vica versa.

I would do fasted cardio in the morning. My personal choice....