sample keto diet

hey guys

i see there's been a few questions regarding ketogenic diets on the forum lately. so ive decided to compromise a sample diet.

lets say ive worked out 'Mikes" maintenace calories to be 2250


Breakfast: 4 egg whites, 4 whole eggs scrambled with a tspn of sunflower oil
Protein: 39.6g
Carbs: 2.4g
Fats: 20.4g
calories: 352

10:30: 1 serving whey protein with water
Protein: 24g
Carbs: 2g
Fats: 1g
calories: 115


Lunch: 300g raw chicken breast fried in tspn of sunflower oil. 1 cup steamed brocolli
Protein: 65.7g
Carbs: 6.2g
Fats: 21.9
calories: 492


Snack: 42g roasted macadamia nuts
Protein: 3g
Carbs: 4.5g
Fats: 31.5g
calories: 315


Dinner: 150g lean beef cooked in tspn of sunflower oil, 1 cup steamed brocolli
Protein: 35.1g
Carbs: 6.2g
Fats: 18.5g
calories: 337.5


Pre bed snack: 28g macadamia nuts
Protein: 2g
Carbs: 3
Fats: 21g
calories: 315


TOTAL:

Protein: 169.4g
Carbs: 24.3g
Fats: 114.3g
calories: 1820

Mike is really small

Nice post.

lol yes mike is quite small. and he doesnt train enough in the gym. hence his low maintenance calories and fat ass

Keto clearly isn't for me, I just vomited a bit in my mouth looking at that diet..

if you can stick to it its amazing. results come very fast

i would die without carbs. :dry:

Same.

ha ha i could post another diet, one with about 150g of carbs a day if anybody is interested? maybe even a bulking diet. you guys must just let me know

Yes bud please! Shall we make them stickies?

yeah we can brother.. im a little busy at work today so ill start working them out tomorrow. should i continue using "Mikes" stats? or someone a little bigger?

I would say someone a little bigger bud I think most guys reading this will be in the BMR = 2500-3000 cals range.

no problem

That will be great

Thinking of helping one of my friends with keto, but need to know more about it 1st.

He needs to loose about 15 kg. on 110 now

same principle. different macros and calories

MRfeathers wrote: same principle. different macros and calories

What is the principals of keto?

NO Carbs
NO Sugar

Can add in fat ie nuts, peanut butter, oils?

Every how many days can one eat a carb meal?

high fat, high protein, low carbs (no more than 30g per day, which you get from the brocolli, nuts and some of the protein).

NO sugar.

the carb up depends. usually once a week, but you can go as long as you'd like without carbing up. when i start keto i dont have carb ups for the first 3 weeks. then i have one weekly (150g clean carbs in one sitting)

try have your carb up the day before your most strenuous workout, legs for example

MRfeathers wrote: (150g clean carbs in one sitting)

Child's play.

CLEAN, no slap tjips

hahahaha!

Bud do you mind posting some examples of what is allowed for your carb-up meal and more or less how much one should consume? Also can you maybe make a list of taboo foods for keto. Especially "hidden crocodiles".

yeah no problem.

my choices on carb ups, Oats, brown rice, maybe even some spaghetti and meatballs if you're craving.

foods to avoid: anything processed (especially sausages), Carbohydrate-rich vegetables, such as carrots, peas, potatoes.

grains and cereals

fruit, milk, diet sodas

oh and 150g - 200g in one sitting is what id recommend

see what works for you.

ideally you want to be back in ketosis by mid-day the following day

Great thanks

Is there a way to tell when ketosis has been reached after carb up or initially when starting? Or is it time based?

Is there optimum times to rather eat fats? ie 1st 3 meals?

you can get some keto sticks from your local pharmacy, or here are some ways to tell you are in ketosis

-urinate much more frequently, and urine has an odd smell
-bad breath
-dry mouth
-almost a kind of metallic taste in your mouth.

id have fats with every meal spaced throughout the day like in the sample diet.

For the keto stix, this is what they look like and a reference chart for you to use.

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Reference Chart

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You can also buy them from Ondier here: www.bssa.biz/pBSKETO/Keto-sticks-100-x-Urinalysis-strips.aspx