Is Diet sufficient for Ketosis

Hey guys will like if you can shed some insight on this diet. Especially the squirrel,bee and guys that know keto well that i can see how far off track i am or still on the right path.

Is this diet sufficient to get into ketosis and is meal spacings adequate? Thanx in advance.

(P = Protein; C = Carbs; F = Fat; Cal = Calories; everything measured in grams)

Meal One 07:00 am:
5 x large eggs P = 31.5 C = 3 F = 26.5 Cal= 377
25g Black pepper feta cheese P = 6 C = 0.4 F = 8.3 Cal= 100

Meal Two 10:30 am:
170g (raw weight) lean beef mince P= 48 C= 0 F= 27.4 Cal=439
25g Black pepper Feta cheese P = 6 C = 0.4 F = 8.3 Cal= 100

Meal Three 12:30 pm:
1 can Tuna in water P= 40.6 C= 0 F= 5.1 Cal=208
100g white button mushrooms P= 2.1 C= 3.3 F= 0 Cal= 22
50g Gouda cheese P= 12.4 C= 1.1 F= 13.7 Cal= 177
2 tsp Flax seed Oil P= 0 C= 0 F= 18.4 Cal= 166

Meal Four 15:00 pm:
100g chicken fillet P= 31 C= 0 F= 3.6 Cal= 156
1 tsp Flax seed Oil P= 0 C= 0 F= 9.2 Cal= 83

Meal Five 18:30 pm:
220g (raw weight) Steak P= 68.1 C=0 F= 13.7 Cal= 397
50g Brocolli Flowers P= 1.5 C= 2.6 F= 0.2 Cal= 18
50g Gouda cheese P= 12.4 C= 1.1 F= 13.7 Cal= 177

Meal Six 21:00 pm:
ON Whey Shake P= 24 C= 4 F= 1 Cal= 121


Totals for day

Protein= 284.1 Ratio 45%
Carbs = 15.9 Ratio 3%
Fats = 149 Ratio 52%

Calories = 2540

g protein / lb bodyweight = 1.25



This is a typical day I am happy with the foods tastes are not bad. Can easily stay strict on the diet.

Any advice will be appreciated. And this keto will be done while on cutting cycle. :munch

Halloooo...... Echo echo echo....... :huh: people are heavy quiet

You may have to adjust your protein count as 100g chicken is only 23g of P, and the tuna (in water) is only about 17g of P.

Other than that the diet is pretty solid, you could maybe dump the cheese for peanut butter but thats just me.

Sorry Roozer... I know that Internet Solutions are having cable problems, so, many guys ADSL is down... all the forums seem to be quiet lately though...

Where did you get that diet from???

Like deadgoat said...Maybe just some peanut butter... with your shake before bed???

hmmm i would sub the cheese for nuts or for peanut butter,more healthy fats than milk fats etc.

thats no excuse mr SA just joking haha. Yes i forgot to put it in, i take a tsp flax with the shake in rather boosting up the carbs with peanut butter i have the yellow lid black cat peanut butter.

Dj can one substitute the cheese with macadamias? how much carbs does macadamias give you?

I will keep the cheese with the tuna, as i have a shit load of tuna but HATE the taste. the cheese, mushrooms and alot of tobasco makes it eatable. Any other comments? Diet good or no good?

Thanks guys

yes u can substitute any thing with macadamias,they are low in carbs and are 75% fat. i would suggest that if u are gonna use tuna add olive oil to it and some extra hot nando's sauce, that will burn your taste buds off and u wont taste the tuna,the diet looks fine,i just personally dont like add that cheese.

220g (raw weight) Steak P= 68.1 C=0 F= 13.7 this value is wrong. steak depending on the cut is usually 6-7g of fat per 100g and 20-23g of protein per 100g,that value is off. also sub this for beef mince,u can cook your beef mince that it will bring the fat content down to 2-3g per 180g cooked weight and then u can add in healthier fats to that.

are u working off lean body mass vs overall body mass?

Hey dj thanx for the help, okay i will check that values again i subbed the cheeses to flax and i am hitting the tobasco and nandos will adjust it thanx dj, another question i have started this diet on monday and i lost 1,5 kg from monday to this morning, now how long does it take to get into ketosis. 3-5 days. I bought the ketostix and will test tommorow when will be the best time to test? Mornings or afternoons?

bro u will loose alot in the first 2 weeks,this is mostly water,the protein and fats act like a diurertic,also when your muscle deplete the glycogen stores u will also loose more weight as glycogen and carbs hold 3g of water for every 1g of carbs.

Well weighed in today and total of 3.9 kg down in first week and diet was still little tweaked here and there. I didnt cheat with a gram, just on friday when me and my girl went to watch a movie i chowed 180g of biltong with fat. That was the only time i went off the diet. But still dropped a whole kg that day. Just feeling the kidneys, neglected the water the weekend so will up it again. Ketostix are showing moderate ketosis (dark pink) This week all dairy fats going out and will be replaced with flax all good fats. So will be little harder but actually this week was a good intro.

Just to get it right the cheat meal will be 1 hour following previous threads and replies by dj. How much carbs should be consumed avg? and the cheat meal can it be something you are craving or must it solely be carbs rich? like Sweet potato or pastas and so fourth? Cheat meal is next sunday.

Thanx guys

Roozer wrote:

Just to get it right the cheat meal will be 1 hour following previous threads and replies by dj. How much carbs should be consumed avg? and the cheat meal can it be something you are craving or must it solely be carbs rich? like Sweet potato or pastas and so fourth? Cheat meal is next sunday.

Thanx guys

You store roughly 400g of glycogen in your muscles and 100g of glycogen in your liver. Muslce glycogen is always replaced before liver glycogen, so keep the carbs at round about 300g when you cheat and you won't go out of ketosis. Overshoot this mark and you'll spend three days burning through your liver glycogen before you start burning fat again.

NEVER HAVE FRUCTOSE WITH THE CHEAT MEAL IT WILL KNOCK YOU STRAIGHT OUT OF KETOSIS.

A good trick take at least 2-3g of Alpha Lipoic Acid at the start of the cheat meal it will ensure that muscle glycogen is replaced before liver glycogen.

dave i disagree with u about the only having 300g of carbs,the whole point is to super compensate the muscle full of glycogen and drive leptin levels up,now if u are only replenishing what your body needs u will never make leptin rise,i do remember when i read some of the keto threads online they recommended 10g of carbs per kg of bodyweight over a 24 hour period,so a gut with an 80kg lbm should have 800g of carbs,but u will also need to try and keep your fats at 0g and protein the same as the whole diet...that being said,try force that down in 1 meal u will be sick,thats why i like the whole idea of skip loading,where u work on hours instead of grams etc. start the cheat with 3 hours. so if u are going to start your cheat meal at 6pm at night eat once at 6pm (keeping this mostly carbs,minimal fats and protein as this slows down digestion and often makes u feel sick) then again at 9pm where u have carbs fats and protein... i have done this with lots of guys and it works really well...give it a try and see how u find it

DJ wrote:

dave i disagree with u about the only having 300g of carbs,the whole point is to super compensate the muscle full of glycogen and drive leptin levels up,now if u are only replenishing what your body needs u will never make leptin rise,i do remember when i read some of the keto threads online they recommended 10g of carbs per kg of bodyweight over a 24 hour period,so a gut with an 80kg lbm should have 800g of carbs,but u will also need to try and keep your fats at 0g and protein the same as the whole diet...that being said,try force that down in 1 meal u will be sick,thats why i like the whole idea of skip loading,where u work on hours instead of grams etc. start the cheat with 3 hours. so if u are going to start your cheat meal at 6pm at night eat once at 6pm (keeping this mostly carbs,minimal fats and protein as this slows down digestion and often makes u feel sick) then again at 9pm where u have carbs fats and protein... i have done this with lots of guys and it works really well...give it a try and see how u find it

There is no right or wrong here. I assume what you are referring to is a clean carb up on a CKD. A CKD is designed to build muscle and burn fat. If you are following a Palumbo style keto diet, which is a cutting diet, you will lose three days of fat burning if you consume too many carbs.

I've read most of Palumbo's Q&A's on RXmuscle, he says that the cheat is not a free for all and it's not clean carb up and try keep carbs to no more than 300g.

Either way try giving the mega-dose alpha lipoic acid a try.

Okay i see so for optimum fatloss i have to stick to 300g of carbs in one meal. to not get kicked out of ketosis immediately but on the other hand restoring all glycogen to up the leptin i have to go 960g of carbs. That is what i understand from the two replies.

So lets say taking 300g of carbs in one sitting or even a 1000g what kind of foods do you eat. Keep it real clean or take something dirty. Lets take example sunday evening 7pm what would be a Cheat meal. Sorry for the questions guys dont want to lose whole 2 weeks of dieting. As With dj's skip loading with minimal fats and the second with fats? the main thing is hahaha i would like some examples of meals if possible?

dave the whole thing with keto is its the state of the body using fats for fuel. ketosis itself is not fat burning its the caloire defecit. i mean if u are 80kgs lean mass u should be looking to take in roughly 2900 calories a day so maintain your weight,u will take in roughly 2000calories if u follow palumbo's protocol, that way u are in a 900calorie per day defecit, thats a big defecit really, so if u do more than 300g of carb in 1 meal on 1 day u are not gonna go over 5000calories in 1 meal.that 5000calories is your weekly defecit,so thats about 1.6kgs of body fat burned a week excluding cardio etc... i find that palumbo starves u if u are not loosing fat vs having a bigger refeed/cheat thus boosting leptin levels and super compensating the muscle glycogen brining your body out of starvation and back into the fat burning process...thats my opinion really,i think the leaner u get and the more the fat burning slows then u should up your cheat meal/refeed day and make sure that you start your cardio/adding in more cardio.. that being said i have recently gone back to keto and i am not going to be doing cardio other twice a week, once the morning of the cheat meal where i will be doing 20-30mins of moderate intensity cardio and then the following day where i will do 30mins of hiit cardio to speed up getting into ketosis,i will rely 100% on the diet for fat loss...

I agree with Dj and it is also the way i understand it. I was in the good zone(purple) and had to have a cheat meal. I had a 2 burgers and the next morning,I didnt go out if the purple zoen. Still save. However,Put some fructose or sucrose in there and bam! out of the zone and back to square 1.i have to rely on my cardio at this stage to burn that extra bit. Lean now,but the shredded look stil feels soooo far away it hurts my head..

Regards

if u come out of ketosis it doesnt mean u are not burning fat anymore,it just means u are not using fats for energy just yet but u are still in a calorie deficit.. for example u have a cheat meal and u have 800g of carbs in there and then u slip out of ketosis yet the very next day u are back on the diet with a calorie defecit u will still be burning fat... like i said its not the state of ketosis thats fat burning its the calorie defecit. the reason i prefer keto vs carb based diets is when dieting if your strength starts to drop from your off season weight u are loosing muscle.on a keto diet at 2000calories a day i maintain strength 100% and sometime get stronger. on 2000calories a day on carb based diets my strength dwindles and i dont get stronger....also with carb based diets people are so hell bent on doing to much HIIT cardio and training which will drive cortisol through the roof,it will shut down the metabolism and will force u into over training very quickly.remember the diet should be doing all the work and then the cardio is a tool to help shed off extra calories,but to much cardio even low intensity can cause u to do the same thing....rather do things like this. use diet to create a moderate defecit and do some cardio to add to that deficit,or keep calories at maintaince,do shit loads of cardio to create a calorie defecit. or do a larger calorie defecit with little - 0 cardio and still burn fat.

Romp3L wrote:

I agree with Dj and it is also the way i understand it. I was in the good zone(purple) and had to have a cheat meal. I had a 2 burgers and the next morning,I didnt go out if the purple zoen. Still save. However,Put some fructose or sucrose in there and bam! out of the zone and back to square 1.i have to rely on my cardio at this stage to burn that extra bit. Lean now,but the shredded look stil feels soooo far away it hurts my head..

Regards

Sucrose shouldn't knock you out of ketosis, fructose will, so will gluconeogenic amino acids like glutamine.

Try the mega dose alpha lipoic acid thing, it works. I managed to keep my strips purple for three days doing this and i ate waffles, ice cream, pizza etc.

alapha lipoic acid is wonderfull stuff,Glucose disposal agent... i am considering using glucophage with my next carb up

great info guys thanks. All the finer points of keto. Just asking so sucrose wont throw you off ketosis, meaning simple sugers wont like chocolate, sweet ect. on minimal speaking. But fructose will like high sugar fruits ect will drop you immediately out of ketosis. Do i understand this correctly. And will dropping calorie intake to far lets say to 2000 will it stuff up the whole diet that you burn into the muscle. Cause i feel that the calories are still little high

depending if u are doing to much exercise, if u are training heavy and your weights arent dropping and your sets and reps arent dropping then u are not eating into muscle,the minute u get weaker u are gonna be loosing muscle....also are u basing your diet on lean body mass or overall body mass? look if u are loosing a kg a week then leave the diet at the 2500calories. if u are loosing on the higher end of your caloires then leave it,u dont wanna cut calories untill fat loss has completely stopped.

I don't suggest anyone does this but this is how I get into Ketosis

I eat my last Carb meal at 4:00p.m.
Then comes the fun "Insulin"
I use Humalog to go into Ketosis quickly so i do not have to go through 3 days of hell? I am 180cm at 90kgs, 9%bf

I use 2 iu every 2 hours for a total of 4 shots, starting at my 4pm carb meal. This is just a running start toward ketosis. Dont go to sleep within 2 hours of an injection and be prepard to eat some carbs if you think you f-*cked up and your blood sugar levels are too low.

When you wake up the next morning your in Ketosis. Now you need to use you diet to stay there.

This is not for everyone but neither is anapolon :laugh:

Just something that comes to mind, if you are on keto, when you have your cheat meal you should be insulin sensitive and it shouldn't take 3 days to get back into ketosis or a need to use additional insulin.

With everything you do comes a risk, as long as you know what you are doing. Just dont be giving the inexperienced such advice, give your feedback but make it clear that its not for the inexperienced