my keto diet brehs n brehettes

[beanz]

ok so after the advice of @Mook , i have dived into this. havent tested myself for ketones yet but im ordering test strips this weekend.

i have already lost 6 lbs in the first week. love how this diet keeps me satisfied yet i never go over 2400 calories (my maintenance level is supposed to be 3600 so im operating at a pretty good deficit). i also do bjj 3 times a week and run once a week(upping it to 2 starting this week).

im having trouble with one thing tho. i read that i have to keep the protein moderate, but im having a hard time eating 176 grams of fat(recommended by this website http://keto-calculator.ankerl.com/) without going over the recommended protein intake of 180g.

for example, its almost 11am and according to myfitnesspal app im already at 111 g of protein.

i ate 2 slices of turkey breast and 2 slices of full fat vermont cheddar for breakfast

then i bought a chef's salad and i ate the slice of ham, turkey and aged swiss and the half a boiled egg as a snack at 8am(my day starts at 4am)

i just finished lunch which was about 6 oz of shredded beef and a hass avocado.

this put me at 111g of protein, 77g of fat, and 10g of net carbs(the avocado and a little from the sauce the shredded beef was in)

any suggestions on upping the fat the rest of the day? do i just eat a few spoonfuls of butter or something?

 

[unit321]

I know a couple people who went on the Adkins Diet. They lost a ton of weight. Same concept as your keto diet. Once they hit their target weight, they stopped the diet. Then they yo-yo'ed back up and beyond their original weight.

 

[beanz]

I know a couple people who went on the Adkins Diet. They lost a ton of weight. Same concept as your keto diet. Once they hit their target weight, they stopped the diet. Then they yo-yo'ed back up and beyond their original weight.

because u gotta make this a lifestyle not a diet. diet's end and weight goes back up quick. my old coach used to be on this shyt called the 30 day raw diet and he lost like 40 lbs in 30 days and looked ripped and then he gained like 20 in 2 weeks when he got off it. im trying to stay on this as long as i can.

 

[GunRanger]

Peanut butter and bacon. The latter mostly if you're trying to avoid the carbs



I still think the fat is a bit high

 

[beanz]

I know a couple people who went on the Adkins Diet. They lost a ton of weight. Same concept as your keto diet. Once they hit their target weight, they stopped the diet. Then they yo-yo'ed back up and beyond their original weight.

this shyt right here is easy to stay on because the majority of my carbs came from bread and rice and i needed to let those go anyway. now im eating bacon, whole eggs, sausage, meat, almonds, avocado, kale n spinach here n there and lots of fish. all favorites except the kale n spinach.

 

[HoustonHeat]

Your first week of weight loss is mostly water, you have to keep that in mind because once you add in more carbs, you will see the scale go back up by that loss number, but your body comp will be a lot better. Once you hit ketosis, you will know because you will start tasting a slight coppery/metallic taste in your mouth and you will not feel hunger. At this point, make sure that you are adding a little bit additional salt in your diet. I like to add some magnesium and potassium too, especially if I'm working out.

In order to get your fat grams up, you have to add in grassfed butter (just a couple bucks more than regular butter and tastes great) and coconut oil. It doesn't take a large quantity of butter and oil to get a lot of fat grams, I just use it in my cooking or for sauces and homemade dressings. I made a lot of ice cream using canned coconut milk because I did a dairy free keto.

 

[beanz]

Peanut butter and bacon. The latter mostly if you're trying to avoid the carbs

peanut butter got carbs and for now im trying really hard to keep it super low. i guess more bacon it feels unnatural to be fat and eat alot of bacon tho i hope this doesnt backfire and give me a heart attack

 

[beanz]

Your first week of weight loss is mostly water, you have to keep that in mind because once you add in more carbs, you will see the scale go back up by that loss number, but your body comp will be a lot better. Once you hit ketosis, you will know because you will start tasting a slight coppery/metallic taste in your mouth and you will not feel hunger. At this point, make sure that you are adding a little bit additional salt in your diet. I like to add some magnesium and potassium too, especially if I'm working out.

In order to get your fat grams up, you have to add in grassfed butter (just a couple bucks more than regular butter and tastes great) and coconut oil. It doesn't take a large quantity of butter and oil to get a of fat grams, I just use it in my cooking or for sauces and homemade dressings. I made a lot of ice cream using canned coconut milk because I did a dairy free keto.

how soon after u started did u enter ketosis?

 

[GunRanger]

this shyt right here is easy to stay on because the majority of my carbs came from bread and rice and i needed to let those go anyway. now im eating bacon, whole eggs, sausage, meat, almonds, avocado, kale n spinach here n there and lots of fish. all favorites except the kale n spinach.

spinach shakes are good man



Eat more nuts to make up your fat too

 

[beanz]

spinach shakes are good man



Eat more nuts to make up your fat too

spinach is alright, kale is giving me more trouble. taste like ass and can be too chewy if i put it in an omelette. i dont find the smell very appetizing either but i eat it.

i eat almonds..i keep a bag with me during the day in case i get hungry, but i havent felt hungry in a couple days. yesterday i only hit 1800 calories and i took a bjj class and didnt feel like i was starving when i went to bed like usual.

 

[HoustonHeat]

how soon after u started did u enter ketosis?

The first time I did it, I remember that it took about 4-5 days to enter keto, right after I got over the "carb fever" (slight headache, super carb cravings, angry feelings). However, I had less calories than you cause I'm a woman. I did that cycle for about 8 weeks and didn't really gain the weight back since then. My body got better processing carbs over several keto cycles though, so it doesn't hold on to as much fluff as it did back then, and a few heavy carb days (or weeks) doesn't mean doom for me either.

Some people find that if they increase their fat macros and reduce their calories, they enter ketosis faster but I couldn't tolerate that in the beginning. If you weren't eating fats before, you may not have the stomach acid to process a lot of fat right away and have to build it up. As a society, we eat a lot of fried and sugary things, but don't really frequently eat good sources of whole fat.

Remember that too much protein can also knock you out of ketosis too. If and when you hit a plateau, you can look into a "Fat Fast", bullet proof coffee/tea and intermittent fasting. But for now, enjoy the process. The first keto cycle always loses the most. Be sure to use a tape measure and not just rely on the scale either.

 

[beanz]

The first time I did it, I remember that it took about 4-5 days to enter keto, right after I got over the "carb fever" (slight headache, super carb cravings, angry feelings). However, I had less calories than you cause I'm a woman. I did that cycle for about 8 weeks and didn't really gain the weight back since then. My body got better processing carbs over several keto cycles though, so it doesn't hold on to as much fluff as it did back then, and a few heavy carb days (or weeks) doesn't mean doom for me either.

Some people find that if they increase their fat macros and reduce their calories, they enter ketosis faster but I couldn't tolerate that in the beginning. If you weren't eating fats before, you may not have the stomach acid to process a lot of fat right away and have to build it up. As a society, we eat a lot of fried and sugary things, but don't really frequently eat good sources of whole fat.

Remember that too much protein can also knock you out of ketosis too. If and when you hit a plateau, you can look into a "Fat Fast", bullet proof coffee/tea and intermittent fasting. But for now, enjoy the process. The first keto cycle always loses the most. Be sure to use a tape measure and not just rely on the scale either.

thanks..i read about the protein thing too. for my size and activity level it says i should be ok on the protein as long as i dont exceed 200g(im 6'3 278lbs and i work out 5 times a week, 3 heavy workout days and 2 moderate).

i have been having a funny taste in my mouth since sunday but im not sure if its metallic. i also find that sometimes i will just eat the cheese n cold cuts in the am(4:30am) and not feel any hunger at all before i eat lunch at 10:30am. i didnt feel the carb fever tho so idk. i did feel extra tired on saturday morning and afternoon but by the night i was fine.

this has been a godsend tho because the other diets stopped working for me. i lost 100 lbs a few years ago, from 340 to 240, but when i got with my wife i gained almost 50 very fast.

ill keep the thread updated with my results.

PS one more question. how much potassium, magnesium and sodium did u take? im looking at supplements now.

 

[HoustonHeat]

@beanz
Try to follow the guide here for supps: http://ketodietapp.com/Blog/post/2013/04/16/Keto-flu-and-Sufficient-Intake-of-Electrolytes

If your stomach cannot handle the magnesium (it gives some folks the runs), you can always soak in some Epsom Salt baths for 20 mins (these put me to sleep right away). Magnesium is always good to take when your body is going through a stressful time. I bump mine up during peak times at work, even if I'm not ketoing, just so that I recover faster.

I hope the keto works out for you, it is the funnest 'diet' I have been on. There's been a lot of emerging research about what it does for kids with autism, seizures, and similar health issues and it made me research the good fats and gut/brain relationship more. If you haven't already, head over to reddit's keto board and read through some FAQs and progress pics.

 

[The ADD]

http://www.marksdailyapple.com/forum/thread110965.html

 

[beanz]

I think I'm about to hit that keto flu. I been feeling like shyt all day today

Sidenote, I copped some grass-fed butter and cooked a chuck steak in it last night. the tastiest steak I ever ate. All i added was salt n pepper and a little habanero tobasco sauce. Amazing.