Need help with keto diet plan

[gablgabl]

Ive been on the keto plan for a few weeks now, been doing rotations before that. heres an example of what i eat throughout the day:

Meal 1: 6 eggs (whole)
Meal 2: Protein shake
Meal 3: Chicken breast, around 200g + green salad or some salad with olive oil
Meal 4: Post workout protein shake
Meal 5: Tuna, or 500g of ... well, its some cheese specifically made over here, has 0 fat and 0,5 carbs on 100g, so when i eat 500g of that, its around 250 kcal, out of that almost 50 protein
Meal 6: Either eggs or tuna + cheese.
Before bed I usually drink another protein shake

I eat this every day, with the exception of rotation food, for example sometimes ill eat that low fat cheese instead of eggs, sometimes ill eat it twice a day instead of once while throwing out eggs that day, etc.

I should mention that sometimes I eat sausages with eggs, small amounts though, like 30g or something.
I cant possibly be in caloric sufficiency, right?

i take omega 3 pills, twice a day. one is i think 1g or so.

[NACH3]

Ive been on the keto plan for a few weeks now, been doing rotations before that. heres an example of what i eat throughout the day:

Meal 1: 6 eggs (whole)
Meal 2: Protein shake
Meal 3: Chicken breast, around 200g + green salad or some salad with olive oil
Meal 4: Post workout protein shake
Meal 5: Tuna, or 500g of ... well, its some cheese specifically made over here, has 0 fat and 0,5 carbs on 100g, so when i eat 500g of that, its around 250 kcal, out of that almost 50 protein
Meal 6: Either eggs or tuna + cheese.
Before bed I usually drink another protein shake

I eat this every day, with the exception of rotation food, for example sometimes ill eat that low fat cheese instead of eggs, sometimes ill eat it twice a day instead of once while throwing out eggs that day, etc.

I should mention that sometimes I eat sausages with eggs, small amounts though, like 30g or something.
I cant possibly be in caloric sufficiency, right?

i take omega 3 pills, twice a day. one is i think 1g or so.

Hey gab, well as weird as it may sound you may not be eating enough... It's great to see you weigh your food as this is extremely important!

Instead of the shakes as a meal combine it within your other meals(& shoot for 6-8 smaller balanced meals... Cut the fats/sodium down as much as you can and look into low carb diet instead of keto only b/c you may need more fuel... Try getting your macros to 40/40/20 p/c/f... Higher protein fuels muscle growth while anything in excess will be stored as fat(any macro)... Look at our @WHAT ARE YOU EATING RIGHT NOW thread and see how some of us eat!

By all means just a different thought.... How's your energy levels on your diet?

[gablgabl]

well thanks to these "vitamins" im on right now im feeling great. theres no catabolysm whatsoever and my strength is the same as it was before starting the diet, even though i probably should have gained a little bit of strength. I do carb loading once a week, but on those days i take only about up to 300g of carbs, from rice, oats, potatoe, etc

and this is all strange, im way below my normal caloric intake and im still not losing enough fat. thats why i chose keto, since i didnt lose fat fast enough on carb rotations. i have only 5 weeks left to get shredded.

[tarmyg]

You will need to drop your protein intake significantly or this is what will, as bizarre as it sounds, drop you out of ketosis. Trace carbs, 1g of protein/lbm, and the rest should be fat.

Thanks
~t

[gablgabl]

how can that much protein drop me out of ketosis. unsynthesized protein goes to glucose, not to glycogen, right?

[NACH3]

During protein breakdown(metabolism) your protein is converted into glucose(from gluconeogenosis)... Which is the formation of glucose from non carbs...

Here's an article I found based on your question:

Next Previous Contents
2. Protein Metabolism

During protein metabolism, some protein is converted to glucose in a process called gluconeogenesis, the formation of glucose from non-carbohydrate sources.

The basic difference between protein and carbohydrate is that while carbohydrates are made out of simple sugars (carbon, hydrogen, and oxygen), protein is made from amino acids (carbon, hydrogen, oxygen, nitrogen, and sufur). The nitrogen is a basic component of the protein's amino acids and accounts for 13 to 20% of the total mass.

The first step in protein metabolism is to break it into its constituent amino acids. These are absorbed into the blood stream.

The second step is to break down the amino acids into their constituent parts--catabolism, if you want to get technical about it. This removes the nitrogen or amino group from the amino acids. The process is called deamination.

Deamination breaks the amino group down into ammonia and what is termed the carbon skeleton. Ammonia is converted to urea, filtered through the kidneys, and excreted in urine. The carbon skeleton--which is composed of carbon, hydrogen, and oxygen--can then by used either for protein synthesis, energy production (ATP), or converted to glucose by gluconeogenesis.

Most authorities believe that the amount of protein converted to glucose is quite small, except under conditions of intense exercise or metablic starvation. Under these conditions amino acids produce the major source of glucose for blood sugar maintenance.

[NACH3]

how can that much protein drop me out of ketosis. unsynthesized protein goes to glucose, not to glycogen, right?

Also, remember that protein is like any other Macro(p/c/f) in excess they all get stored as fat if not burned off(or used as fuel first)... The more protein you take in(over 1.5g - & that's pretty high for LBM - not total weight) over LBM will start to spillover! big difference between LBM & total weight....

So if your not burning your macros up they will be stored as far as well(not just carbs as many think)... All macros! Protein In excess will cause proteinuria(which is the release of protein in your urine)... So spillover is inevitable(look at your piss and see if it's frothy/bubbly/etc as this will give you an idea of protein spillover and you'll see your not utilizing all of your Protein... Though it's much harder... Protein is broken down rather slowly compared to the other two(c/f)....

I hope this helps too!

~Nach