Help with keto diet

[nav13]

I am looking to start a keto diet tomorrow. I have been researching and looking up how to properly run the diet. I plan on posting my meal plan for tomorrow later tonight. There is one thing that still kind of leaves me wondering. I know your carb intake is supposed to be 30 or below since you need some carbs for basic brain function. My question is where should these carbs be coming from? The 1g to 2g of sugar in assorted items? Or do people actually include a real carb source? Thanks for the help and again I'll be posting my meal plan for tomorrow later so please check back and let me know if it looks good.

[maxwkw]

When I do a keto diet all of my carbs come from fibrous veggies.

[Windex]

You could possibly include a real carb source first thing in the morning to give you that initial energy to go. Inevidably you will get some carbs. For example my whey protein has 4g of carbs per scoop. These are trivial values. You will probably get like 1-5g of "trace carbs" from your foods and 3-5g of carbs from your protein powder. So you could do ~20-30g of carbs first thing in the morning if you were so inclined.

[nav13]

When I do a keto diet all of my carbs come from fibrous veggies.

Well duh... I completely forgot about the extra fiber included in the green veggies I plan on eating. Makes sense thats where most of it will come from. Thanks for reminding me.

You could possibly include a real carb source first thing in the morning to give you that initial energy to go. Inevidably you will get some carbs. For example my whey protein has 4g of carbs per scoop. These are trivial values. You will probably get like 1-5g of "trace carbs" from your foods and 3-5g of carbs from your protein powder. So you could do ~20-30g of carbs first thing in the morning if you were so inclined.

Yeah my protein has 3-5g of carb in it as well. good point.

[nav13]

Here is my plan for tomorrow. I definitely have my protein to high but what would you suggest? Take out turkey and replace with olive oil or something similar to that?

C/F/P/cal
7:30 1 cup whole eggs: 0/27/24/367
2 cups almond milk 4/7/2/80
1/2 cup cheese 2/18/14/220

10:30 6 oz ground turkey 0/24/48/396
2 cup spinach 2/0/2/0
2 tbsp ranch 3/13/0/130

1:00 1 can salmon 0/3/24/120
1 oz peanuts 6/14/7/160
1 spear broccoli 2/0/1/0

3:30 6 oz ground turkey 0/24/48/396
2 cup spinach 2/0/2/0
2 tbsp ranch 3/13/0/130

5:30 pre workout shake 2/0/20/90

7:00 post workout shake 2/0/20/90
2 tbsp nat pbutter 6/16/7/200

8:00 6 oz ground turkey 0/24/48/396

10:00 1 scoop casein protein 6/3/23/140
2 tbsp nat pbutter 6/16/7/200

Total: 46/264/297/3115
7%/44%/49%

I am shooting for somewhere around 5% from carbs, 65% from fats, and 30% from protein. I obviously need some suggestions how to modify the current diet. Any help is appreciated. Plan on sticking to similar foods the whole time just changing what type of meat I eat each day.

[Windex]

Here is my plan for tomorrow. I definitely have my protein to high but what would you suggest? Take out turkey and replace with olive oil or something similar to that?

C/F/P/cal
7:30 1 cup whole eggs: 0/27/24/367
2 cups almond milk 4/7/2/80 Drop for just almonds / more eggs and veggies + EVOO
1/2 cup cheese 2/18/14/220

10:30 6 oz ground turkey 0/24/48/396
2 cup spinach 2/0/2/0
2 tbsp ranch 3/13/0/130 (Ranch dressing ? replace with flax seed or EVOO)

1:00 1 can salmon 0/3/24/120
1 oz peanuts 6/14/7/160
1 spear broccoli 2/0/1/0

3:30 6 oz ground turkey 0/24/48/396
2 cup spinach 2/0/2/0
2 tbsp ranch 3/13/0/130 Same as above



5:30 pre workout shake 2/0/20/90 Replace with real foods such as egg whites or eggs.

7:00 post workout shake 2/0/20/90
2 tbsp nat pbutter 6/16/7/200

8:00 6 oz ground turkey 0/24/48/396

10:00 1 scoop casein protein 6/3/23/140 Switch to cottage cheese if possible.
2 tbsp nat pbutter 6/16/7/200 Replace with just nuts?

Total: 46/264/297/3115
7%/44%/49%

I am shooting for somewhere around 5% from carbs, 65% from fats, and 30% from protein. I obviously need some suggestions how to modify the current diet. Any help is appreciated. Plan on sticking to similar foods the whole time just changing what type of meat I eat each day.

I assume at 3k cals your doing a lean bulk ? You haven't given us stats so I'm just taking a guess here. Rest of advise in bold. Dropping the milk, pre workout shake, and ranch will give you 10g less of carbs and replacing it with EVOO should next you more fats. Going for 93/7 lean ground beef will also give you more fats. Also look into taking Fish Oil pills.

[maxwkw]

I'd agree with replacing the ranch with some kind of oil be it olive, coconut, macadamia nut, avocado, flax, whatever.

I'd also like to see a little more variance in protein sources. Get yourself some beef.

[nav13]

I assume at 3k cals your doing a lean bulk ? You haven't given us stats so I'm just taking a guess here. Rest of advise in bold. Dropping the milk, pre workout shake, and ranch will give you 10g less of carbs and replacing it with EVOO should next you more fats. Going for 93/7 lean ground beef will also give you more fats. Also look into taking Fish Oil pills.

Age: 24 Weight: 185 Height: 5'10 bf: around 10-12% I'll look into changing the ranch to olive oil I just have a hard time eating spinach on its own. Will drop the milk once I finish the carton I have and will exchange the pre workout protein shake with 6 egg whites. I do take 2 fish oil pills everyday as well as a multi vitamin.

I'd also like to see a little more variance in protein sources. Get yourself some beef.

I do change my protein sources its just every day that they change. Today was 18 ounces of turkey throughtout the day and tomorrow will be 18 ounces of beef throughout the day. Its just so I can finish up the meat without having to save any.

When it comes to adding in chicken should I add breast or legs/wings? I think I read somewhere the legs/wings are better on keto diet due to the extra fat. Any insight on that?

[maxwkw]

It depends. If you're having trouble getting enough fat in then eat the dark meat. Personally I really don't enjoy the dark meat, but I love me some fatty steak.



Also, if you're looking for some more fat sources, don't be afraid to increase your fish oil intake. I personally take 8g everyday and 10g when I'm dieting really hard.

Other than that. It looks good, let us know how it goes.

[nav13]

stuck to the diet today and threw in 1 oz almonds as well as replaced pre workout shake with 5 egg whites and 1 whole egg. My calories are definitely up where they need to be but I still always feel hungry. Is that how the keto diet is at first? Oh and another quick question. If I cook my eggs with a TBSP of EVOO then should I add that as a TBSP of EVOO consumed on my macros?

[nav13]

Here is what I ate on the second day of my keto diet.

8:30
6 whole eggs 0/27/24/367
2 cups almond milk 4/7/2/80
1/2 cup cheese 2/18/14/220
1 TBSP EVOO 0/14/0/120
total 6/56/40/787

11:00
4 oz 80/20 beef 0/23/20/290
2 cup spinach 1/0/1/10
1 TBSP EVOO 0/14/0/120
1/4 cup cheese 1/9/7/110
1 TBSP mayo 0/10/0/90
total 2/56/28/620

1:20
1 can salmon 0/4/20/120
1 TBSP mayo 0/10/0/90
1 oz almonds 5/16/6/170
1 spear broccoli 2/0/1/10
total 7/30/27/390

3:30
1 oz peanuts 6/14/7/160
1 TBSP mayo 0/10/0/90
4 oz 80/20 beef 0/23/20/290
total 6/47/27/540

6:50
1 ribeye around 8 oz 0/21/68/484
1 cup green beans w/ butter 10/20/2/220
total 10/41/70/704

9:30
casein shake 6/2/23/140
2 TBSP nat pbutter 6/16/7/200
total 12/18/30/340

overall totals: 43/248/222/3381

Today was pretty good. I feel that I still need to cut down my carbs a bit and decrease my proteins some as well. Calories are around where I feel they should be since I am doing cardio twice on some days along with lifting weights. Let me know what you guys think.