Help with my Ketosis Diet

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posted by bluntandkronic

Morning- 3-5 Eggs
2 Slices of Ham
Snack- Cano o chicken /w mustard

Lunch- Chicken or hamburger without the bun
Salad with ceasar dressing
Snack- Whey Shake

Dinner- Hamburger
Slice of pizza
Chicken

Im aiming for around 30 carbs a day.

I will be doing cardio 5 days a week, with light to medium workouts beforehand.

Should i just deplete carbs for 3-4 weeks, or should i carb load during the weekends?

I havent done this before so i have virtually no knowledge of this. And
If at all possible, please post some of your own diets.

posted by cosmic-dust

slice of pizza? thats too many carbs just in that I reckon.

What I do is keep carbs to minimum until I am in ketosis then I would increase them a bit but make sure I am still in. The only carbs I was having were from broccoli or spinnach (each day prob 10g - getting a very low/no carb protein powder is very helpful). Are you doing CKD? I find cyclical is better to start with 2 weeks straight before having a carb up day/weekend then keep it going weekly.

You need more protein and fats.. I usually eat quite a bit of processed meats to increase fats like salami, bacon, steaks, loads of eggs are good, chicken thighs, cheese, fatty minced meats, pork, snack on almonds.
If you are worried about losing muscle then I found this was a good time to supplement with BCAAs. I mixed up 10-15g into 1.5L bottle of water and drunk it throughout the day and refilled it twice... I was averaging 3-4L water a day. I actually found my strength boosted and I lost little to no muscle as I lost weight.

EDIT - just looking over the log I had, I was eating quite a few sausages, prawns and fish also.

The supplements I had were.. fiber tablets, caffeine, multi-v, fish oils and amino's. I only started using the caffeine when I felt my progress was slowing to a plateau to give me a boost.

I also didn't have any salads because I was paranoid about sugars. Some vegetables you could stick to are: bell peppers (red, yellow, orange, green) cauliflower, brocolli, brussels sprouts, purple (red) cabbage, green cabbage, yellow squash zuchinni, asparagus. You can do a search for more.. calorieking.com is what I used to monitor PCF breakdown of what I ate and remembered how much to work out calories.

posted by bluntandkronic

How will i know i am in ketosis? Will my body feel different?

Ill drop the pizza, and add a cup of brocolli and carrots, and an handful of almonds.

What are BCAA's? And where can i get them?

Ill be taking a multivitamin and hydroxy cut hardcore during this time. What else do you think would be necessary?

I like the idea of no carbs for two weeks straight, it seems alot easier to manage then going up and down every few days, so ill be doing the cycilical.

What is a CKD?

And thankyou for your help

posted by cosmic-dust

I used ketostix ... they are urinalysis strips, sometimes they are off so don't take them too serious but after a while you should feel better when your in ketosis, it's kinda hard to explain. Usually takes 3-4 days to get in but could be sped up with training. You can get ketostix from the chemist.

BCAAs are just amino acids, you can get them from any supplement store. They will help prevent muscle catabolism incase you aren't eating enough fat or protein.

CKD is cyclical ketogenic diet.

posted by bluntandkronic

AWesome, thanks

posted by forrest

I think that your diet plan is just ok. Just add more vegetables and fruits on your diet. Also add protein bars for your snack.

posted by bluntandkronic

does it matter how many calories i consume?

I need alot more protein

posted by cosmic-dust

Yeah well you can still gain weight on ketosis if your eating excess. I've heard of some people doing this as lean bulk. The good thing is you can still lose weight while eating at pretty much maintenance I found.

posted by bluntandkronic

[QUOTE=cosmic-dust;85067]Yeah well you can still gain weight on ketosis if your eating excess. QUOTE]

Good weight, or bad weight?

posted by cosmic-dust

I would say more lean muscle, I wouldn't worry about gaining fat whilst in ketosis. You'll find your appetite decreases a lot also.
I was eating on average 220g protein and 180g fat which was probably way under what I should have been. The more fat you eat the more energetic and comfortable you'll feel. I would often visit a chinese bbq restaurant and buy half a peking duck to eat which was great to help bump up fat plus has lots of protien.

posted by bluntandkronic

Awesome, theres a chinese bbq restaraunt right by campus. Thanks

How much would it set me back if i go over the 30 carb limit a day?

I just started today, and its so hard finding food that doesnt have carbs. I have had eggs and hamburger patties all day.

posted by cosmic-dust

30g carbs would be too much for me doing ketosis. Very important to not go overboard because 1 meal with too many carbs is enough to throw you out and can take couple days to get back in the zone. Through trial and error you'll find what is best for you. I started with basically zero carbs (only trace carbs) until I was in ketosis then gradually increased a little bit daily upto 15g (I didn't go above this). But yeah you'll have to find out and then maybe you'll even disagree with some things I say but that's fine.

Look at the list of foods I've mentioned in this thread and stock up - there's nothing worse than being short of food or stuck with the same crap every day, especially on such a restrictive diet.

EDIT - If you are getting away with 30g carbs thats fine, just stick with it.

posted by bluntandkronic

well if i can get away with just trace carbs thats what i will do

posted by theScot

I had to be honest with myself, after trying this for 3 weeks -- and I was religious about my tracking, averaging 20-25g carb per day -- the cravings didn't go away, I never got 'in the zone' and it's just f'ing hard to get enough calories in without boring myself to death. Waiting even longer isn't feasible; I work hard but I don't have a ton of patience.

So I'm dropping it for now; I'll probably do a lean cut for month in early summer. I just like growing, even if some of it is fatty. I've read that not everyone can follow/benefit from this approach but that you have to give it a good honest try, which I've done.

Anyway more power to ya!

posted by bluntandkronic

do carrotts, brocolli and sausage have any carbs?

And would anyone have a site that would tell me the carbs in basic foods?

posted by Morgan

this site will at least give you the fruits and veggies

http://www.jtcwd.com/vegie/nutrition/facts.html

i know at some point in time someone had posted a site that had all foods (even fast food) but i cant remeber the site... possibly fitday.com not sure though

posted by cosmic-dust

www.calorieking.com

posted by bluntandkronic

nice site, thanks. Superbowl this sunday, that means alooooooot of free food. I dont know if i can stick to the diet that day lol. This is so much harder than i thought, i never realized how carbs were in everything. and im always feeling hungry after meals, but its good cuss it makes me feel like its working

posted by bluntandkronic

How many lbs of fat can i expect to lose a week on >5g of carbs diet. I lost weight intially but i dont seem to be losing much more, so i am thinking my diet might be messed up. Could a lack of protein inhibit the fat loss?

posted by cosmic-dust

When I started keto I was losing about 2kg (4.4lb) a week for about 4 weeks (would also be water and glycogen, not purely fat) then it really slowed down and just took longer. I just lowered calories to adjust to my RMR since I lost weight, I don't need as many calories for maintenance. And I saw this as a good time to start introducing stimulants to keep losing. Over time my weight wasn't changing at all but I was seeing a big difference in the way I looked with less fat and way more vasularity.

EDIT - my weight is never constant, it always fluctuates a lot throughout the day so weighing myself at different times of the day would give me a different number, so some days I gained a kg or 2 on the scale and the next day down 3 or 4 and so forth. In the end I weighed myself twice a day, in the morning as soon as I woke up on an empty stomach then again at night before bed.

posted by bluntandkronic

I have some adderral i can start taking, ill give the ketosis another week before i introduce that. can a lack of protein inhbit fat loss? Thats the only thing i can think of that im not really getting enough of. I dont eat alot maybe 1000 to 1700 calories a day.

posted by cosmic-dust

wow that's very low calories. I doubt lack of protein will inhibit fat loss. Protein does have a high thermic effect and more muscle gained will lower bf% based on muscle-fat ratio but I think you should just be patient now and give it more time, don't get too obsessed with the scales. If you don't think your eating enough protein then def eat more. Are you eating enough fats?

posted by bluntandkronic

Im not eating alot because of the hydroxy cut and im not feeling hungry in general. im getting cheese, mayo and fat from meats

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