Starting a Keto diet

If you guys are struggling with ideas for keto meals. I highly recommend getting any Maria Emmerich Keto cookbook. There are recipes for desserts like ice cream and brownies and also a recipe for bread that is carb free and tastes excellent.

some good sources for keto info

-Mark Bell's youtube channel
-Dr Rhonda Partrick - foundmyfitness website and Joe Rogan's podcasts
-Thomas DeLauer's youtube

Cyclo wrote: 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.

Makes no difference what you do at what time of day while on Keto hey. What are the reasons for adding IF to keto? I've been asking this question for ages so your viewpoint should help.

milktuds wrote: If you guys are struggling with ideas for keto meals. I highly recommend getting any Maria Emmerich Keto cookbook. There are recipes for desserts like ice cream and brownies and also a recipe for bread that is carb free and tastes excellent.

I'm always looking for awesome Keto recipes so don't be shy to share a couple.

Add: Normally when you think of the best fat loss diet you think about pure suffering/suicide. In contrast with keto it's insane how leke you can chow on the best fat loss diet. All that I miss like crazy is crunchy foods other than nuts. Things like Pringles and cereal and all that. If you have some recipes to help with that it would be appreciated.

In my experience the problem with starting with fancy desert recipes etc is that people start to think Keto is a license to eat fat without considering calories - and guess what they don’t get lean or lose weight. You still have to watch calories. When I did it strictly i found the food quantity a challenge - I love food and while keto blunts your appetite somewhat once you are adapted; it doesn’t blunt your psychological attachement to food. With true Keto you have to keep protein low enough to avoid gluconeogensis knocking you out of ketosis- so no filling up on protein. Keep green leafy veg high, try to eat fat rather than take it in using oils (which don’t fill you) and avoid fancy deserts with hidden calories. Keep it clean as you would on any diet - which is generally the secret.

I usually make ice cream with coconut milk, cocoa powder and stevia. I keep protein below 100g daily, fats usually vary. Carbs below 20g. Big thing on Keto is keeping sodium intake high 3-6g daily. Green leafy vegetables. Kombucha tea for gut health. If you want to lose weight, count calories. If you want to maintain, just eat moderate protein (whatever your threshold) and eat fat to satiety. I eat high fat desserts so I don't have to have cheat days.

Pyroclasm wrote: What are the reasons for adding IF to keto? I've been asking this question for ages so your viewpoint should help.

Thanks Pyro,

It's basically just to shake things up a bit. Keep my metabolism guessing. Have hit a bit of a plateu. Although I can't complain. Maybe good to slow down weight loss, sitting with some excess skin which bio guy says has falsely heightened my BF % (currently at 18%)

But incorporating carbs again as Christmas is going to be impossible and selfish to expect family to work around me. Will still eat clean though, no junk.

Cyclo wrote:

Pyroclasm wrote: What are the reasons for adding IF to keto? I've been asking this question for ages so your viewpoint should help.

Thanks Pyro,

It's basically just to shake things up a bit. Keep my metabolism guessing. Have hit a bit of a plateu. Although I can't complain. Maybe good to slow down weight loss, sitting with some excess skin which bio guy says has falsely heightened my BF % (currently at 18%)

But incorporating carbs again as Christmas is going to be impossible and selfish to expect family to work around me. Will still eat clean though, no junk.

I don't think IF is the answer here. Let's go through your story and thoughts up to now and find the best answer. Lots of excellent tools you have at your disposal. This thread is all over the place so let's open a new one.