Need little help with keto diet

[Granovich]

I have been researching about Keto diet for the past week and i read some nice articles and did some calculations
im 182 lbs 15% BF 5'10. NOW and my maintenance calories is 2600 or so (make sense? )
so after calculation i did i came out with this

160g Protein
110g Fat
40g Carbs
after workout Strictly Protein Only
this way i will have about 1000 calorie Deficit...
im planning 8 weeks on this and hopefully i will get to single digit bodyfat
also from Friday Night - saturday night ( 24 hrs ) i will do

700g of Carbs ! ( does it make sense ) i got this number after multiplying bodyweight in KG by 10 g carbs
Low fat < 50g
160g Protein


i dont seem to be able to put foods in order to match this
can i get some ideas PLEASE!!!

[falco21]

I lost 50+ lbs doing a Keto diet. Basically, I had to be under 20g to enter ketosis, therefore, my carb intake was much less than yours right now.

Every Sunday, I refueled with a carb load. I never touched anywhere near 700g though. I usually had all complex carbs including waffles, potatoes, rice, etc. Do not touch the sugary carbs. You want all complex when reloading. I also only reloaded for one day. I never did the entire weekend. I felt that doing an entire weekend would hinder my loss.

As for food types, every morning I had numerous eggs, high in fat, which is good, topped with cheese and turkey bacon. I had salads a lot. Ranch dressing is good as it has very minimal carbs. I had lean meats, especially ground beef, being high in fat. There are tons of different options. Keep your fat high and your carbs extremely low.

I will warn you though, there are downsides to this. You will feel like absolute dogshit when entering ketosis, but that will pass. You also will be VERY limited when it comes to not eating a lot of carbs, but look at the bright side, you can eat a lot of foods that you couldn't usually eat on a low fat diet.

[Granovich]

I lost 50+ lbs doing a Keto diet. Basically, I had to be under 20g to enter ketosis, therefore, my carb intake was much less than yours right now.

Every Sunday, I refueled with a carb load. I never touched anywhere near 700g though. I usually had all complex carbs including waffles, potatoes, rice, etc. Do not touch the sugary carbs. You want all complex when reloading. I also only reloaded for one day. I never did the entire weekend. I felt that doing an entire weekend would hinder my loss.

As for food types, every morning I had numerous eggs, high in fat, which is good, topped with cheese and turkey bacon. I had salads a lot. Ranch dressing is good as it has very minimal carbs. I had lean meats, especially ground beef, being high in fat. There are tons of different options. Keep your fat high and your carbs extremely low.

I will warn you though, there are downsides to this. You will feel like absolute dogshit when entering ketosis, but that will pass. You also will be VERY limited when it comes to not eating a lot of carbs, but look at the bright side, you can eat a lot of foods that you couldn't usually eat on a low fat diet.

that was sooo much help and good details... i will reduce carbs to 20g like you did
also refuel for only 24 hrs not all weekend with Brown rice. brown toast. whole wheat pasta. and vegetables. thats better right ? it makes sense. and no sugars

[Granovich]

after researching with foods and calories and macros this is what i came up with

Meal 1 : 4 eggs + 4 oz ground beef (80% lean)
Meal 2 : 2X chicken thighs with skin
Meal 3 : 1 tuna canned in OIL + 2 TBS Mayo + 6 oz lettuce
Meal 4: 4 oz Steak ( filet magnon )
Meal 5 : ( PWO protein shake )

over all its
1719 calorie
Fat : 105g
Protein: 160g
Carb: around 10-15g

my maintenance is around 2700 so i want to have 1000 deficit thats why im going with 1719 calories only diet
is it good ????
is it enough carbs ?
i will be doing workout 4 times weekly
and cardio 4 days too

[joebailey1271]

I did the ckd, my plan was

chicken breast 10 oz 65p 2.5f 0c
beef 16oz 96p 16f 0c
cottage cheese 4 serving 52p 20f 12c
(ate with chicken) made the chicken go down easy
beans or greens 30 carbs
olive oil 3 serving 0p 43f 0c

about 1700 cals 4 days a week, then 2 days i would add in extra fat by cocconut oil or peanut butter, usually up to 2200 cals a day on those 2 days. The last day i would have between 700 to 800 carbs, less than 20 grams of fat and around 200 protein.

I did have about 48 carbs a day and was able to stay in ketosis, checked by the keto sticks. I did not use whey, it increased my appetite. If i felt i needed a cheat meal which was about every two weeks, i would get a large cheese and pepperoni pizza and just eat the topping and toss the bread to the birds, and i would stay in keto, yea i wouldnt loose fat that day, but i wouldnt break keto.

[Granovich]

How much fat did u lose ?
Cuz im aiming for 1700 cal too and the diet is very close to what i had in mind
Also did u lose muscle mass ?

[digsy1983]

ive not had an exerience with full on keto diet, but have bounced around in the early stages of ketosis while carb cycling and also read a little on keto diets.

muslce loss can be a big factor for people 15% and lower bodyfat levels. MCT 'medium chain tryglyceride' oil can help protein sparing as its used by the body as a readily avaiable enegry source limiting the need for gluconeogenesis.
if you're wanting to protect as much LBM as you can id look this up further.

good luck, also, im interested in your results as im curious about the keto approach.

[sgt2jay]

this is pretty heavy on protien shakes, but it worked for me. but i did this to get from about 230 down to 210 and i was in the high 20 for bf

MEAL #1
3 whole Omega-3 Eggs with 6 egg whites + 1 tspn creatine with water

MEAL #2
SHAKE: 2 scoops Whey Protein Isolate + 1.5 MEASURED
level tablespoons (use a measuring spoon NOT a regular tablespoon) of
sugar free natural peanut or almond butter

MEAL #3
LEAN PROTEIN MEAL: 7oz chicken (or turkey, tuna, tilapia,
flounder, whitefish, shrimp, scallops or cod) + 1/3 cup almonds,
cashews or walnuts

MEAL #4
SHAKE: 2 scoops Whey Protein Isolate + 1.5 MEASURED level
tablespoons (use a measuring spoon NOT a regular tablespoon) of sugar
free natural peanut or almond butter

MEAL #5
FATTY PROTEIN MEAL: 7oz Salmon, Trout or RED MEAT (filet
mignon, top round cut, or extra lean ground beef) with a mixed green
salad (no tomatoes, carrots or peppers) + 1 tbsp of olive oil

MEAL #6
SHAKE: 2 scoops Whey Protein Isolate + 1.5 MEASURED level
tablespoons (use a measuring spoon NOT a regular tablespoon) of sugar
free natural peanut or almond butter

[joebailey1271]

I think as long as u lift heavy with low volume u will keep muscle, the body senses u need it for lifting. If u have high body fat, u will not lose muscle, or it should be minimal muscle loss. I kept my protein a little higher, but in the first couple of weeks to get into ketosis I used a higher fat ratio and protein was at 1 gram per lean mass, then once in deep keto, i increased the protein and lowered the fat. Whey protein is ok to use, like the diet above, but it just made me hungry all the time. The meat digest slower so i stayed fuller longer at the same amount of calories.

Fat loss which im guessing is the most important to you. I was at 25 bf (yea fat boy), got down to 15 prettty quick and easier than the conventional lower fat type diet (not much hunger, plus plenty of body fat for energy). It takes a couple of weeks to change your metbolism over to burning ketones, alot of people cant hang with the misery until it changes over to keto. They will tell u things like, i got too weak, i lost muscle, blah, blah blah, the smaller feeling is from the water leaving the muscle from low carbing, when u carb up, you will see how big your muscles are from all the hydration that gets into the muscle.

Im now at 12%, but instead of doing one large carb up, i do 3 small ones, m/w/f of about 250 carbs, protein the same but fats about 50 to 60, for me this alleviates the small weak feeling from all the muscle water loss. Also I never got weaker, i actually was planning on just doing the same weight for 12 weeks just to keep the muscle i had, but within a couple of weeks the weight got lighter so i started to add weight.

[joebailey1271]

Oh yeah, I didnt stay at 1700 every day, only 4 days at 1700, then 2 days at 22 to 2300 cals, increased by fat cals only, then of course close to 4000 cals on carb ups. I think this calorie flux will keep your overall metab higher, i think if u stay at 1700 cals too long, u will only burn 1700 cals, its the way the body works. But u may not need to be at 1700, u may be able to burn fat at 2000 or 1900, for me i had to be at 1700 to effectively keep burning fat. So have i lost muscle, no way man, im now lifting more weight, eating more cals (started at 1700, now im eating 1850 on the days i would have been eating 1700) and still slowly burning fat. It took me a while to get my cals right, actually but once i did, it seemed like the fat fell off overnite without the starving feeling i got from the lower fat style diet. Once i got dialed in i did this for about 9 weeks, granted it took me a while to get over the fact i didnt need 2500 cals. 9 weeks from 25 to 15, then i took a diet break, staying keto of course, but was eating about 3000 cals a day with NO weight gain. I started back about 6 weeks ago at 15% now 12%, kinda messed up around thanksgiving though, ate way too many carbs and fat mix.

[Granovich]

Oh yeah, I didnt stay at 1700 every day, only 4 days at 1700, then 2 days at 22 to 2300 cals, increased by fat cals only, then of course close to 4000 cals on carb ups. I think this calorie flux will keep your overall metab higher, i think if u stay at 1700 cals too long, u will only burn 1700 cals, its the way the body works. But u may not need to be at 1700, u may be able to burn fat at 2000 or 1900, for me i had to be at 1700 to effectively keep burning fat. So have i lost muscle, no way man, im now lifting more weight, eating more cals (started at 1700, now im eating 1850 on the days i would have been eating 1700) and still slowly burning fat. It took me a while to get my cals right, actually but once i did, it seemed like the fat fell off overnite without the starving feeling i got from the lower fat style diet. Once i got dialed in i did this for about 9 weeks, granted it took me a while to get over the fact i didnt need 2500 cals. 9 weeks from 25 to 15, then i took a diet break, staying keto of course, but was eating about 3000 cals a day with NO weight gain. I started back about 6 weeks ago at 15% now 12%, kinda messed up around thanksgiving though, ate way too many carbs and fat mix.

dude thats so complicated LOL
so you are suggesting i stay around 1700-1800 calorie with same ration of fat/protein
then in 2 weeks i will start to do 4 days at 1700 calorie and 2 days at 2200 calorie and 1 day carb up .
and i keep it like that till i reach my goal Bodyfat percentage

couple more question. what about cardio. how much ? im thinking 40-60 min X4 times/wk ( fast walk )
also
im at 15% im trying to go sub 10% , is that possible with this diet. at the routine you did of 4 days at 1700 calorie and 2 days at 2200 calorie and 1 day carb up .
thank you

[joebailey1271]

Oh no, no man i didnt say stick with anything.

ok keto is changing your metabolism to using fat(ketones) for fuel INSTEAD of glucose, right now im sure you are in a glucose fueled metab, so when you are trying to change over, you will be hungry, u will be hazy, feeling weaker, even feeling smaller, after 2 to 4 weeks u will feel better ok, NOW MOST people can not handle that, that is why they quite saying u get weaker, smaller, basically what ever excuse they can come up with for not being mentally tough enough

With that being said, you should probably eat at maintenance or higher calories until you get into a fat metabolism, otherwise you will not stick with it, basically 18 calories x your lean body weight, u said your at 15 % fat,, That puts u at about 165 lean mass so 18 X 165 = 2970, so basically 3000 cals of 65 fat, 30 protein and 5% carbs

216 fat- 225 protein- 37 carbs, try this for 2 to 3 weeks to get into keto, once you are there you can adjust the calories, this is just to get into keto, OKAy, now most people want to jump right into the low cal, low carb, and then wonder why they feel like crap, first change to keto metab on higher cals, then once you are there, lower the cals so your body will burn body fat for fuel (because once u are in a keto metab, your body prefers to use fat instead of breaking down muscle tissue for fuel)

[joebailey1271]

Oh yeah, yea u can eat crappy fats like cheese, pork skins, but dont waist time eating that processed stuff, yea u will stay in keto, but its really not healthy, eat good fats, fish oil, olive oil, cocconut oil, grass fed butter, meat fat etc, i waisted alot of time eating pork skins and crap, when i started eating the good fats, made all the difference in the world