Keto diet experiences?

Hell_Is_Like_Newark

Kingfisher
Gold Member
Chaos said:
These days I'm a full time carnivore. I have tried many things and diets just put of curiosity but I always end up back to keto/zero carb or whatever you prefer to call it.

There are simply no substitute for juicy steaks.


I still keep veggies in my diet (lowered my limit to 35 grams of net carbs), but its mostly the green leafy kind, green beans, etc. You can eat a surprisingly amount of non-starch veggies before you even get close to the 35 gram limit.

There has been some debate on the need for fiber (and what kind). Some people insist you count total carbs. Other state you go by net carbs with certain fibers being beneficial for maintaining the proper guy bacteria.

This link I think covers the basics of the debate pretty well:
http://www.fathead-movie.com/index.php/2017/10/02/fibers-and-net-carbs/
 

NewDayNewFace

 
Banned
So I recently started a Keto diet last Tuesday. I’m 6’3” 200lb. A couple months ago I was 193lb so wanted to get down to 185 to be content. Gotta get ready for the summer time and I also want to jump higher for basketball. I used to be able to dunk on ANYONE. Now I can barely get up there so decided to try this diet.

So I have cheat days every Saturday where I can eat whatever I want. (Primarily candies and one can of soda haha)

So here is what I ate yesterday:

Breakfast: Three baby carrots with guacamole
Snack: 1 String Cheese
Lunch: 1 Porkchop and a salad with Caesar dressing
Snack 2: 1 String Cheese
Dinner: 2 pieces of pork loin and Spinach
Snack 3: couple pieces of Blackberries (5) and Strawberries (2)

Only thing I drink is Water.

So what do you guys think of my diet for yesterday? Is it a good Keto diet.
 

Montrose

Kingfisher
Sounds good!
To start a keto diet I recommend eating 90% fat and as little carbs as possible
The body adapts quicker to eating ketones.
So, 2 avocadoes and some nuts, or a handful of olives. Guacamole is good if not processed, but why not eat just the avocado? Cheese is good too.
Some berries are a good idea.
I take BCAA to preserve muscle mass. Maybe voodoo science :)

Take very small quantities because fats are calorie bombs.
 

NewDayNewFace

 
Banned
I like the taste of Guacomole but don’t recall ever actually eating an avocado. I’ll get the avocado next time.

Are honey roasted peanuts good?

And do you guys have cheat days? I made my cheat day Saturdays.
 

Hell_Is_Like_Newark

Kingfisher
Gold Member
NewDayNewFace said:
I like the taste of Guacomole but don’t recall ever actually eating an avocado. I’ll get the avocado next time.

Are honey roasted peanuts good?

And do you guys have cheat days? I made my cheat day Saturdays.

Peanuts in general, the Keto conventional wisdom is 'no' because it is a legume. IMO, peanuts even though a legume, have a low insulin effect and is high in fat. The fat though is about 1/3rd Omega 6 fats, which can promote inflammation (which can lead to clogged arteries).

I eat peanuts without ill effect, but I don't pig out on them.

Honey roasted = sugar = kicking your body out of ketosis.
 

NewDayNewFace

 
Banned
I haven't touched the Honey Roasted Peanuts in 2 days. Here is what my diet consisted of yesterday. For the Keto people here let me know what you think.

Breakfast: Broccoli and cheese. Drank unsweetened Black Tea
Lunch: Pork Chop and Caeser Salad
Dinner: 5 Baby Carrots and Guacamole. String Cheese and about 5 medium pieces of Teriyaki Beef Jerky (only 6g per servings)
Dessert: 5 Blackberries

How long do you guys go on Keto for? I plan on going on Keto for several weeks or until I can see more of my abs then switch up the diet. Definitely not something I want to do long term but just wanted some fat loss.
 

Hell_Is_Like_Newark

Kingfisher
Gold Member
NewDayNewFace said:
How long do you guys go on Keto for? I plan on going on Keto for several weeks or until I can see more of my abs then switch up the diet. Definitely not something I want to do long term but just wanted some fat loss.


It took me 6 weeks for my body to get fully adapted, which is typical. The first couple of weeks, your body will go through a not-so-fun transition from running on sugar to fat (ketones). Google "keto flu" for details.

Your initial weight loss will be mostly water as your body metabolizes the glycogen (glucose bound with water) in your liver. Keto is something you do for many months, if not your entire life.

I have been on keto now for about 1.5 years. Down 40+ lbs of fat and my chronic migraines (had these for over 30 years) have vanished.
 

Sidney Crosby

 
Banned
It seems like almond butter is perfect for keto, this is the Kirkland brand from Costco

1 Serving (2 Tablespoons)
Calories 210
Fat 18g
Carbs 6g
Fiber 4g
Protein 7g

So only 2 grams of net carbs and it is filling and tastes ok, I just eat a couple spoonfuls here and there.
 

ThrustMaster

Woodpecker
Gold Member
TLDR

Diets are shit. Making a lifestyle change is the only way to change permanently. Eat meat and veggies exclusively till you reach your weight goal, then you can add some grains here and there if you crave them. Make sure you’re working out at least 3 on 4 off. Myself i train 6:1.

It’s what it takes.
 

Hell_Is_Like_Newark

Kingfisher
Gold Member
NewDayNewFace said:
Pretty impressive. What do you think of my diet from my previous post? Does it look good?

Also how many times a month do you have a cheat day?

The hardcore Keto people keep net carbs under 20 grams a day while avoiding sugar alcohols and other sweeteners that can spike your insulin (info online about this).

Keto is basically 60% to 70% of your caloric intake in fat, with moderate protein and leafy green veggies (high in fiber low in net carbs... think salad).

I personally keep at 35 net carbs or less, which works for me. My weight loss has been inhibited recently by two factors:

1. I no longer lift and do cardio. Time constraints from having to help take care of my infant son. This will change once my schedule is less ruled by his.

2. I drink booze. This is just a personal weak point on my part that I need to improve upon.

The only cheats I have done is the rare occasions I eat out with others or am at a conference where the food is served (which for some reason is almost always pasta).

Keto dieters are the polar opposites of Vegans, but are just as annoying when it comes to going out to dinner with them. Damn few restaurants where you can avoid bread, pasta, potatoes, etc.

I did find one place whilst working in Connecticut called Tainos.

http://tainosmokehouse.com/

The food was really good. My coworker who was on cholesterol meds was a bit worried over what we were eating.
 

ThrustMaster

Woodpecker
Gold Member
To add a bit more: i went from ~200lbs @ 32% bf to 205lbs @ ~10% (as low was 8%) over 10 years of Olympic lifting (Im 5’9”) eating mostly strict paleo with some rice here and there and dairy. For the most part keeping carbs unde 100g and that was from veggies - huge salads for lunch with about 25g of animal protein in it, then just meat and light veg for other meals.

Learn to calculate your macros. It can change your life. A normal day is approximately 3200 calories- when I’m trying to gain i go as high as 6k (not easy).
 

NewDayNewFace

 
Banned
I have a Keto App on my phone and I keep my calories below 2118 (Goal on the app) and I’ve actually been eating about 1200 calories a day. Carbs are under 28 net carbs a day.
 

Swan

Pigeon
I've played around with keto-ish diets in the past, but about 6 weeks ago I committed to going full keto for an extended period of time - my goal is to stay in ketosis until May 1st at this point. I'm already thinking I may re-evaluate and stay in indefinitely.

My experience starting out has been similar to what others have reported - keto flu around day 3-4 of starting the diet. I also felt a noticeable drop in my sex drive for the first 2-3 weeks. I'm back to normal on both fronts since then.

I've dropped about 10 lbs since I started. I'm 5'6" and went from the low 190s to the low 180s - 183 as of last check. I have had borderline high blood pressure since I was a teenager (I'm 34 now) due to shitty diet, booze, and family history. I recently had a medical exam and my systolic and diastolic blood pressure were each about 30 points lower than my last exam a year and a half ago. The examiner did three separate tests and all three were about 30 points lower. I couldn't believe it and thought she made a mistake at first.

I lift 4x per week and have continued to see gains on the program I'm using (https://tim.blog/2008/12/18/pavel-8020-powerlifting-and-how-to-add-110-pounds-to-your-lifts/). I felt a little weak the first couple weeks, but have since felt better than ever.

One good thing about keto is that liquor will not knock you out of ketosis. It will slow weight loss though. Obviously be careful about what you're mixing with your liquor.

I travel quite a bit and this diet is fairly easy to stick to on the road. Omelettes, bacon cheeseburgers without buns, non-breaded chicken wings with buffalo or parmesan garlic sauce, steak and vegetables, and salads with fatty meat and cheese are my go-tos when eating away from home. I also carry a bag of plain almonds with me in case of emergency. Additionally, I don't get as hungry when I don't eat, so skipping a meal isn't as big of a deal on keto. A lot of people recommend pairing keto with intermittent fasting, and I've played around with it and will continue to do so.

Keto has greatly reduced my taste for anything high-carb or sugary. I have been a longtime diet soda drinker and have no taste for it anymore, which has been a nice side effect. I don't have a real strong desire to cheat and have bread, pizza, fries, or anything like that. My thought process has changed to "Is this worth going out of ketosis for?" and the answer has always been no so far.

I'm pretty well convinced that for me the key has been to push through the initial struggles of this diet, which continue past the keto flu stage. I would recommend that anyone who is serious about trying keto skip the cheat days and commit for an extended period of time - at least a month or so. ThrustMaster and Hell_Is_Like_Newark (among others) have it right - this is a lifestyle change, not a temporary diet.

Here are some resources that have helped me:

https://ketosummit.com/ketogenic-crockpot-recipes

I cook a lot in the crock pot, as it's super easy. I've tried several recipes on this list and they've all been solid to great. Use a crock pot liner for super easy cleanup.

https://ketodietapp.com/Blog/post/2016/04/06/fat-head-pizza-with-pepperoni-and-jalapenos

A cheese based crust is amazing. It is chewy and has a little crunch to it. Cauliflower crust pizza just doesn't do it for me.

If you're considering keto, I hope this is helpful. Feel free to ask if you have questions. I'm not a medical professional or an expert, but am happy to share my experience.
 

Sidney Crosby

 
Banned
I've been on the Keto diet for a week now, first few days absolutely suck but I've done it before.

Swan what do you try and limit your protein to? Most resources I've read say that too much protein can kick you out of ketosis so I've stopped drinking protein shakes because I get quite a bit of protein from, meat, cheese,eggs and nuts.
 

Swan

Pigeon
Sidney Crosby said:
I've been on the Keto diet for a week now, first few days absolutely suck but I've done it before.

Swan what do you try and limit your protein to? Most resources I've read say that too much protein can kick you out of ketosis so I've stopped drinking protein shakes because I get quite a bit of protein from, meat, cheese,eggs and nuts.

I believe you're right, too much protein can knock you out of ketosis. I don't count macros at this point, although perhaps I should. I kind of go by feel and I have some test strips to test for ketosis. I shoot for about 70% of calories from fat and feel like I can tell when I haven't eaten enough because I get hungry faster.

I still drink protein shakes, but I add chia seeds and MCT oil to up the fat content. That's my breakfast, most days. I'll maybe add a couple slices of bacon or a keto biscuit and I'm good to go.
 

Hell_Is_Like_Newark

Kingfisher
Gold Member
I have been pretty consistent on keto the past year and a half. I went over my limit here and there (limit: 35 net grams of carbs), mostly when eating out, which isn't that often. I would get knocked out of ketosis for a day at most. When I say 'over', I mean maybe hitting 120 net grams at most.

Yesterday though, I downed three cupcakes at an Easter party. Holy crap! I felt like Hell afterwards. It's amazing when your body doesn't run on glucose for very long, you really don't tolerate sugary foods well.
 

Sidney Crosby

 
Banned
I broke my keto diet for an Easter feast, it is hard to eat a lot of you are on a keto diet, loading up on carbs makes you full so fast. I also broke it the following day, I'm curious as to how long it takes to kick back in.
 

Hell_Is_Like_Newark

Kingfisher
Gold Member
Sidney Crosby said:
I broke my keto diet for an Easter feast, it is hard to eat a lot of you are on a keto diet, loading up on carbs makes you full so fast. I also broke it the following day, I'm curious as to how long it takes to kick back in.

I found that if you have been on keto for a long time, you can get back into it without much of an issue.

If I do a heavy round of cardio and / or restrict calorie intake for a day i get back into ketosis in less than 48 hours. I did the latter (with an infant, 6+ hours of sleep is a distant memory.. I stopped working out).

I spent Monday pissing what seemed like every hour (glycogen being purged from my liver). This morning my piss reeked of acetone, which means I am back in ketosis.
 
How do you guys hit your target in macros? I find myself barely hungry enough to eat 1200 calories a day. Ill have a cup of coffee, lettuce wrap burger, a few scrambed eggs, maybe some low carb tortilla tacos in a day of eating. I feel good but sometimes I wonder if i should be eating more. I just get full so quick/just not hungry.
 
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