sample keto diet

You could also use psyllium husks as a source of fiber. Include some other fats from coconut and olive oils.

If I remember correctly, there's been evidence that suggests that coconut oil (mct's) help you get into keto quicker.

@MrF: Bro please will you explain to me the role of exercise in a keto diet? Is it necessary? Is it only to reach ketosis faster? Which type of training do you suggest? Etc..

Well basically when you are in ketosis you are using your bodies fat for energy. So the more physical activity you do the more fat you burn. But there is a way to train on Keto, sparing muscle is important. Try to keep the intensity lower than usual. Extend your cardio time, but go at a slower pace

Well obviously if you want to keep your lean mass you need to lift. Train as per usual, 3 times a week at least. Once you're in ketosis you have a lot of energy. Wouldn't surprise me to see guys breaking PR's while on Keto. I'd just take more time to rest between sets, keeping the intensity low.

And cardio?

I'd do fasted. Low intensity. 40mins brisk walk on an incline

Considering Keto?

Yeah bud!

Question: Do you count fibre for your total daily carbs?

No, fibre is a micronutrient

Do you mind having a look at my keto thread?

Why must you avoid diet soda?

The caffeine and sweetners could raise your insulin, and the citrate in diet drinks can kick you out of ketosis

So no coffee AND no sweetener with the coffee I can't drink?

There's lots of debate whether caffeine can kick you out of ketosis though. The same with the diet drinks. Some people seem more sensitive to it than others. Only way to find out is try for yourself and see. For me personally it takes me longer to get into ketosis unless I cut them out

Drink lots of water

Right!

After much reading I definitely think I'll give this a go My main problem has been getting enough clean calories in without gagging on the last few mouthfuls but with so many of the calories coming from calorie dense fat I think I might be able to handle this!

Couple quick questions:

With the re-feed (high carb meal) - when's the best time for this? Breakfast/lunch/Dinner or isn't this vastly important? My previous diets have all tapered off carbs during the day as activity levels decreased but the point was to burn it off where as the re-feed's point is to store it and replenish glycogen right? Theoretically dinner then?

Also, with this re-feed, should it be consumed in conjunction with proteins and fats ie: simply add the 150g-200g to one of your example meals or should it be consumed separately?

Obviously this is not a lifestyle but a means to an end - is there a crossover effect as your body adjusts? Should I do anything when stepping off this plan or is it OK to just change to a more natural maintenance diet once I'm out the other side?

Thanks for this BTW

Please tell me, how the hell can you nget whey in your body with water? I tried twice and almost vomitted? Can I replace the water with Low Fat Milk or Clovers 1% Milk?

there's sugar in milk. not ideal for keto. just because its low fat doesn't mean its low carb

My diet is more or less the same as above, I just added SSN Whey Protein that I got from game for R132 for 909g, been cheating this week, as I'm not close to gym at all. Back on the diet and gym from Monday, and before I forget guys, I'm startin a new Job soon as well. The gym thing makes me a bit more relaxed even after the whole divorce thing... LOL

Can I replace the macadamia nuts with normal peanuts (Salted or unsalted)

there's a lot more carbs in peanuts

Stef112 I wouldn´t advise a keto diet for you. You will have a better experience with a normal diet. Keto is extremely strict and has no room for error unfortunately it´s give 100% because 99% is not good enough.

Pyroclasm wrote: Stef112 I wouldn´t advise a keto diet for you. You will have a better experience with a normal diet. Keto is extremely strict and has no room for error unfortunately it´s give 100% because 99% is not good enough.

Well after I got to the scale again and see I have dropped 2kg, well that alone is motivation that I can stick to it without a margin of error. Give me a break please? I will get there, and the motivation of some of the Biggest Losers here, helps a lot, when you read where they where and where they are now. I also wanna be on the Wall of FAME!

If u are above 20% B/F then keto is basically cutting out starchy carbs including sugar ...eating fat and protein... once u get down to 15% and want to get lower u will have to be 100% as Pyro says ...it can become very technical...and milk has lactose in it = sugar...try more water with the whey..