Hye guys. Anyone here have any experience about Keto Diet? Care to share here?

I'll start with mine. Today is my 5th day on Keto Diet. Felt very lethargic making me unable to complete my workout routine today.
So, when you guys adjusted with the energy transistion?

This post has been edited by alien9: May 18 2012, 06:20 PM

Mind sharing your daily diet? I've tried few weeks ago. Its hard. Suffering from hunger the whole day. My meal was like, whole-meal bread with peanut butter, eggs, boiled breast with brocolli and carrots, and those snack bars like nature's valley.

After 2 weeks, i started increasing my carbs intake slowly but still trying my best to avoid carbs as much as possible.

keto means you limit your carbs below 30 g and force your body mechanics switch the energy source from using carbs to fats
your meal consist of too much carbs and starchy veg such as carrot .
that's not a keto

This is my yesterday food intake. First of all, my daily calorie intake is 2007 kcal.

Lunch:
170 g of Blue Bay Shredded Tuna
25 g of CED Peanut Butter
3 First Choice Egg
40 g of Planta Marjerin

Dinner:
200g Ramly Minced Meat
30 g Planta Marjerin
3 First Choice Egg
25 g CED Peanut Butter

Calorie Consume: 1955 kcal
Protein: 146 gram
Fat: 146 gram
Carb: 12 gram

@theCrab, thanks for clarifying

From my sources, the carb intake is below 40g per day. However, I can't seem to find the best carbless breakfast which is suitable for me. Its either wholemeal bread with peanut butter or cereals with milk.

I knwo that brocolli and carrots has the highest carb % in the vege family. I'm trying to find an alternative to that. Maybe making my own coleslaw

However, would like to say that this diet is stressful to me. Always in hunger. As for now, I am reducing as much carb as I can everyday.

@alien99
What bout your breakfast?

PS: I read an article stating that you can have a nice full carb cheatmeal at least once a week during this keto diet

Breakfast? I eat none because I am in Intermittent Fasting. I always train fasted and usualy done my training in the late morning.

Yes, it is called Carb Cycling. I will do it on Saturday night until SUnday evening. High Carb and Protein, low in Fat.

carrots have too much starchy carbs
brocolli is fine and very low carbs

hungry,up your fat level
just an example for your breakfast
olive oil pan fried with 5 full eggs

try to get in more fats and for 1st 2 weeks sure you feel legarthic and tired,but once you get through you will feel more energetic
dont give up at half because when you'trying to get in keto state,it like your boiling water,in the middle you put off the fire,it will never boil,don't ruin it,people fail because of that

me myself basically cant follow a strict keto diet
hence i follow a general healthy diet,works for me

IMO keto not for everyone,some people get very good results with keto,some just good with a healthy diet .

I tried low-carb diet before. It was effective but for me, its not worth the effort. Just eat healthy carb and workout consistently is better for me

I do not know about intermittent fasting but I do find it that a little too taxing on my stomach.

I have no liking towards food but I do not like to stay hungry. So I take a total of 5 to 6 to 7 and to a certain extent 8 meals a day including snacks.

Snacks can be taking a slice of cheddar cheese, some small pieces of hard cheese, a handful of natural almond nuts, 2 half boiled eggs, etc.

My breakfast = whole fried eggs or natural peanut butter or cheese or whatever you can think of that consists minimal carbs.

IDEA: Tuna in a can with Mayo!

@lilredridinghood

Thanks for your idea.

However I got a question. I have peanut butter too. But without bread, what do I spread it with???

Eat it raw. But I always it them with my scramble eggs. Either scramble it together with the eggs or just put the peanut butter on the scramble eggs and let it melt

i did keto for around 3 months... just by eating boiled eggs, chicken breast without any marinade, fish fillet no marinade... managed to loose a lot...

now revert back to normal diet and started weight lifting..

i dun think doing keto u are advised to do weight training... u gonna snap some shit up....

On keto, i enjoy "sludge" alot.
Just mix 1-2 Tbsp of peanut butter with 1 scoop of protein, as a little bit of water until desired consistency. delicious.

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Added on May 19, 2012, 1:33 pmOr just make protein pancakes topped with peanut butter.

This post has been edited by izglory: May 19 2012, 01:33 PM

Finally I broke my Keto Diet on the 5 1/2 day. I need the energy for my workout late this evening and since I'll be paying the gym entrance fees instead of going to my usual free gym, I want to get the most out of it.

There is a thread in bodybuilding.com about weightlifting and Keto. Actually, there is a way to bulk using a Keto Diet. How? I don't really know since I use Keto for cutting. But from what I've read, some forumers that used Keto Diet managed to break PRs, have more energy compared to using glycogen.

Sadly, I don't have any whey. But I do enjoy my scrambled peanut butter egg. It is more tasty and more creamy than usual scramble egg

Beware of body adapt keto diet, finally the entire body adapt fat metabolism, and the body forgot how to metabolise carbs in future.
When u take carbs back, the body will easily convert carbs to fat for metabolise, because your body lose function to metabolise carb.
In short term keto works. But long term when you retake carbs, you will getting fatter.
Just my 2 cents.

even if I am in calorie deficit, I will still get fat?

Your body is smarter than yours brain. It adapt thing easily. Lets say our bmr rate is 2000 kcal a day. When you calories deficit to 1800 kcal. Your body will easily adapt the calories you take in order for survive, so your bmr become 1800.
When you reduce your calories again it will reduce your bmr for sirvival. your body just want to protect you out of energy deficit and not let you die.

hmm, got any proof of your claim spazerock.? whats the diff with people with low calories diet and lose a lot of fat? They gain it back fast? ? i think they gain back fast, because the binge after stopping their diet.

Regarding keto. can you relaly lift heavy on low carb or keto diet? if one can break PR, i think he consume sufficient carb like more than 50g before the lifting. i dont think fat and protein can be used for anaerobic workout. got any links that proof otherwise?

There are so many article out there writing defect of keto diet, atkins diet.

Most bodybuilder not using ketogenic diet, they using carbs cycling. They using keto diet just before last week of competition to cut last layer fat and drain their skin.

this will apply to all cutting phase where users will be in a calorie deficit state. Mind you that BMR and Calorie Maintenance is different. I have a 1619 kcal for BMR and 2509kcal for maintenance. My daily calorie intake is 80% from my maintenance which is 2000kcal; which is far higher than my BMR. So, why people can successfully decrease the fat and will not get fat if they consume carb but still under calorie deficit?

Because the simple science behind it is calorie in vs calorie out

This post has been edited by alien9: May 19 2012, 03:17 PM

Did i said keto is not help for losing weight? I just mind you beware body adapt to keto diet. Your body adapt fat metabolism quickly and losing function of carb metabolism. When you retake carbs your body will no idea what to do carbs, and it will direct convert to fat for your body metabolise.So you get fatter when you get back normal diet.

would you mind clarify how long is long term? And would you give me a link about this?

Wah. Thats a long time ago when i read the article. X years ago. Cant remember. I just share what i read. May be you can google the author call ' tom venuto'

This post has been edited by spazerock: May 19 2012, 03:57 PM

Our body have two sources of energy, from carb (glycgen) and fat (ketones). Human usually uses carb as their energy sources. But once you are on Keto, our body will try to use fat as energy since there is very low carb is being consume (less than 30g). In other word, our body still have energy but from another source which is fat. After the adjustment period (body adjusting from using carb as energy to fat as energy), our body will feel better and not tired/lethargic as per during the adjustment period.

So, by saying that it is hard to lift heavy because of low-carb is not true as fat is the primary energy source, not carb.

There is a source of energy call atp...
It store in muscle glycogen, during a short intense exercise (anaerobic, lets say less than 30 second, muscles are using atp, if atp is not enough , body will break our muscle convert to atp for energy, means u burn muscle.

Fatty acid only burning when low intensity exercise and at resting mode (walking, sleeping)

Most bodybuilder weight training in their high carb day and do cardio in their low carbs day.

Correct me if im mistaken

That is true. You can increase your atp by using creatine. But then, there is a different between aerobic exercises and Keto diet. Aerobic exercises uses fat as energy. During your body in Ketosis state where your body is out of glycogen, the liver will start to product ketones; a byproduct of fatty acids. Instead of relying to atp for energy, the body uses ketones as source of energy.

Ohhh. Ketone...bad smell chemical...

for some keto people i know they dont count cals at all
eg 4rings

the production of ketones or whatever that is for anaerobic exercise is very small. So will not have sufficient energy for anaerobic exercise during ketosis. You need glycogen for this kind of exercise where you can store alot in your muscle. Around 300g-400g. If you ingest fast digesting carb, it will replenish the glycogen fast not like if u ingest fat.

as what i said


dont do keto anymore you're nto ready for it

Why? For me, a five days intensive workout while trying to adjust to the Keto sure does have its toll. But it doesn't mean that I'm not ready for it right? Lets see how next week goes.

This post has been edited by alien9: May 19 2012, 06:02 PM

in case
for another 5 days you're going to say
oh i need the damn carbs as fuel again
right now you have to do another 2 weeks to make your body get into keto state

why must keto ?
healthy diet works pretty good what
summore you're not cut for a competition

This post has been edited by theCrab: May 19 2012, 06:04 PM

Haha. I hope that I won't say it again on next saturday. But you know that in CKD, you carb loading on the 7th day?
And why do you said that I need another 2 weeks to enter Keto state?

Yeah, I'm not cutting for competition but I do have a deadline for my cutting phase so if I'm using the normal low-carb diet, it will take more time.

Sorry, but this is untrue. The body is a very complex machine designed to adapt to changes. It's not going to 'forget' what to do with carbs just because you haven't been eating them for some time.

yes for CKD you have to carbs load but for 1st phase you have to get your body adapt into it
you need to use all the remaining carbs in your glycogen

http://thinkmuscle.com/nutrition/cyclical-...se-performance/

heres an article info on ketosis

i remember last time i tried ckd.

monday- easily hungury, keep go toilet because no carbs and diuretic.
tuesday- feel ok
wednesday- feel dizzy
thursday-out of energy, sleepy
friday- body temperature feel freeze, no sweat
saturday- feel happy for evening carbs load
sunday- eat like pig
monday- mind feel upset again due to carbs load yesterday and make you heavier and need prohibit delicious food again.

This post has been edited by spazerock: May 19 2012, 11:20 PM

Nice read man. Quite a long article but very informative. The best part is that this article show how to enter ketosis state as fast as we can, and optimize for carb loading day. A good read.

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Added on May 19, 2012, 11:34 pmHow many weeks you are in CKD?

This post has been edited by alien9: May 19 2012, 11:34 PM

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Added on May 19, 2012, 11:34 pm
How many weeks you are in CKD?

[/quote]

i think 8 weeks, finally surrender....

Result from it? Starting weight, end weight, body fat percentage, muscle mass if you do have. Care to share?

thats few years ago, im not glad with result, maybe not suit for me, maybe u can try. different people get different result.

I personally have great results with keto diet, the diet probably not suited for you, or maybe you've done it wrongly. I just need like 2-3 days to adapt to ketosis, feeling abit sluggish for the first 2-3 days of course, after that i felt great, and i dont really feel hungry on this diet, which is good.

nice man. care to share the results? btw, how will you know when you are in ketosis state?

Lost 8lbs over the course of 8 weeks, I do IF too. When im in keto, my energy will come back after the sluggish transition phase from the carb load, and I actually dont feel hungry, thats when I know im in keto. Or you can use ketostix.

Tried a keto cut once.

Felt awful. Was really depleted by the time I hit 8% BF.

I'll stick to IF and a regular diet, thank you.

cutting can b real fun if you know how to do it. this doesnt sound like fun

lol yeah

I guess it would be good for diabetics though

Nice! Any pics? No homo

Very very fun if you love bacon, cheese and peanut butter. If you dont, its gonna suck.

Lol I've never taken progress pics of myself.

My family has a history of horrible (and I mean, horrible) skin problems through puberty and I am no exception. Pretty shit feeling too, especially when I've got several cousins with pretty good physiques tainted by eczema as well.

Skin diseases=life on hard mode

I tried CKD once about a couple of months back. Lasted 2 weeks (lost a total 4% bf!) and gave up. it shows great progress but the lethargy by end week was horrible.

will probably try TKD instead when i am up for it....

This is my result for 1st week of Keto Diet (1st cycle).

Previous Stat was on 9/5/2012 (should have taken on 14th since I start Keto on that day).
Weight: 92.3 kg
Muscle Mass: 31.1 kg
Body Fat Mass: 37kg
Total Body Water: 40.5kg
Fat Free Mass: 55.3kg
PBF: 40.1%

Current Stat taken on 21/5/2012 (after 5 1/2 day on Keto, 1 1/2 day on carb cycle).
Weight: 93.2 kg (+0.9kg)
Muscle Mass: 33kg (+1.9kg)
Body Fat Mass: 34.7kg (2.3kg)
Total Body Water: 42.9kg (+2.4kg)
Fat Free Mass: 58.5 (3.2kg)
PBF: 37.3% (-2.8%)

This post has been edited by alien9: May 21 2012, 01:44 PM

Hmm, seems like the water % might be causing some inaccuracy/inconsistency in terms of bf and muscle mass. Did you try to account for that? For example by maintaining a consistent water intake regimen before sleep and upon waking followed by discharging before taking measurements.

This post has been edited by entryman: May 21 2012, 01:53 PM

Yes, I do discharge all my urine and feces before taking my measurement, and I always wear the same 'outfit' while taking my measurement. About the water regimen, cal you clarify on this? I do consume at least 1.5 liter of plain water a day.

I just meant maintaining consistency. For example, a glass of water before sleep, then upon waking, urinate, then followed by another glass of water, then measure. Can be different for you, just the consistency. Because water consumption can affect the bio-impedance reading to a significant degree.

All right man. I'll see what I can do. But, I never drink any fluid from waking up until I measure my weight.

http://www.4hbtalk.com/viewtopic.php?f=46&t=1643&start=30

Check out the post by justhamade at 12:40pm, which quotes an excerpt from a book, starting with "2.IF YOU CHOOSE TO USE BIO-ELECTRICAL IMPEDANCE (BEI), YOU NEED CONSISTENT HYDRATION."

How about this? http://bodytransformationinsider.com/access/body-fat-scales/

"Body water is at it’s most stable point every day first thing in the morning before eating and drinking anything. This is when you should be taking your body fat readings."

It's up to you. As you can see from both posts, it's about consistency, as hydration levels will lead to significant fluctuations in the bio-impedance testing, thereby affecting your muscle mass and fat reading. Which is why such devices are not useful if you value accuracy. But for the normal everyday person they're good enough for an approximation. And personally, I would follow the advice in the first link, it's from the best-selling book 4hour body.

hi
i am in progress reduce my body fat.
interested on keto diet.
read a lot here and there.
the idea is replace fuel energy with fat instead of carb.
i have some doubt here
1)you all practice this everyday with less carb and healthy fat/calories food??
2)will have energy to lift weight?
3)also maintain 5-6 meal per day only less carb?

thanks for sharing

I've been in low carb - low calorie diet while I'm using OxyElite Pro. Well, since I pay RM 165.00 for it, might as well I cut down the carb intake to fully utilize the product. What I've done is that I took no rice, no mi hun, no mee as far as I remember. But the energy being substitute by the fat burner so I don't notice any reduce in energy.

Now is my 2nd day on 2nd Keto Cycle and I can feel that I am in better state in term of energy and routine successfully (managed to hit a squat PR) compared to last week.

ok mean you hav no carb at all for all day all week while you on keto diet?

Well, it depends on if you choose CKD or TKD. The standard Keto is CKD. Maximum of 30g of carb from Monday to Saturday lunch, and Carb load from Saturday lunch to Sunday evening. Then repeat the cycle. Do read this article to get comprehensive understanding about CKD.

http://forum.bodybuilding.com/showthread.php?t=36497&page=1

hows your keto diet going alien9? any progression?

Currently I'm off my Keto as right now is holiday. Got 1 week off from my university and I need to go back to my kampung (just got back from my father's kampung) and it is very hard to Keto when I'm not preparing my own food. Hahaha. Nevertheless, I will enjoy this week and hopefully managed to control what I ate. Will continue Keto on next week.

hi all ketosis,
doing research for keto diet and might get into it.
i am on going clean diet with 6-7 meal, the fat at waist didn't change or stay the same for 1 months plus. weight remain same, hitting plateau here. might try keto then.

i am doing plan for my meal if i get into keto
food that i able to included..where i able to prepare
1) steffy peanut butter
2) Ayam Brand - Tuna Light - Chunks In Mineral Water/ mayonnaise
3) Lady's Choice - Mayonnaise
4) Cheesedale - Cheese Slice

then here are some food that i doubt how to consume them. and here my QUesTion.....
1) cooked egg- consume with the yolk ?
2) oil - Oils (Olive Oil*, Flaxseed oil*, etc.) , i able to find some oilve oil with big bottle in tesco, like those ppl use to cook thing, eat it raw? reading ppl consume 1 tbsp/ 2tbsp but is it from these i looking?
3) marjerin planta, eat raw also? since bread a no in keto

and any recommendation for high fat low carb food which easy to buy in malaysia here.
sure also need easy to prepare for meal.
thanks

This post has been edited by gnetey: Oct 11 2012, 08:42 AM

Try to take out mayonnaise and cheese slice. Replace it with fresh cheese for lower carb intake and try to stay away from processed cheese. Best is to take cottage cheese but it's pretty hard to get and pricey. Stick with fresh cheese like cheddar (my fav is mozzarella sticks). When I did keto the last time, I kept my carb below 30g-50g and for fats intake I took mostly cheese, peanut butter and assorted nuts.

For tuna, I never go for tuna light. But the one in green... tune in olive oil i think.

thanks for the input.
i ate tuna in mineral before, think change to mayonnaise/omega3/olive oil tuna as it got higher fat. i just choose whichever got higher fat.

for cheesedale cheese slice,the carb is 1g per slice according to the nutrition info. cheddar cheese will get lower carb? i just choose form of cheese which easy to consume. noted and will have a look on the nutrition info of cheddar next time i visit tesco

i still looking food to hit fat. protein and carb got cover . but fat only can hit 100g.

who can give me some guide regard Oils (Olive Oil*, Flaxseed oil*, etc.).....
how to consume them? where to buy etc...

A word of warning. Keto is damn good for fat loss for people with high or moderately high bodyfat. For lean or skinny fat people, it will eat away muscle faster than JAWS at a bikini fest beach party.

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Added on October 11, 2012, 4:09 pmI'm not even on Keto and i can go up to 10 yolks.

This post has been edited by darklight79: Oct 11 2012, 04:09 PM

your word do get my attention....
will review it and decide it after.

Our bodies hate us when we want to lose fat. And fat people produce ketones more readily than lean individuals.

Try changing to tuna with olive oil. As far as I remember processed cheese has far higher carb than fresh cheese.
I remember I was having mostly tuna, salmon, eggs, chicken breasts, burger patties (fresh grinded ones).

I wouldn't say I was keto.. I carb cycled. I load carb 1-2 times a week.

Dropped from 54kg - 50kg, from 28% BF to around 22%BF in 3 weeks. With 3 days weight and 2 days cardio.

I tell you the secret to low-carb cheese.

Cream Cheese!! Super low carb and high caloric value. I use it all the time for my modified lazy man's Warrior diet!

noted haha will take a look
thanks

Wouldn't Keto help ? I Remember a few months back before leangains became the buzzword people on BB.com were promoting Keto as a way to get below 10% bf (Calories in vs Calories out/Protein intake taken into consideration). What would you recommend for people wanting to cut down below 15% (just using the % as a benchmark since i stalled there)

I'm skinny fat but after failing / stalling to get below 15% just decide to go on a slow controlled bulk , didn't have any muscles to cut down to begin with so i reckon it'll be good to start from 15%.

The lower your bodyfat %, it's a different ball game. It's very difficult to hit sub 10% conventionally. You do some funky stuff in dieting. I say again keto is EXCELLENT for fat loss for people with high bodyfat but one will be playing with fire the longer they persist with it as the bodyfat gets lower.

what's post wo for keto diet like?
also low carb?

The last I tried, low carb as well. A scoop of protein post wo. Chicken breast/tuna plus eggs thereafter.

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Added on October 12, 2012, 2:39 amThe last I tried, low carb as well. A scoop of protein post wo. Chicken breast/tuna plus eggs thereafter.

This post has been edited by chastise: Oct 12 2012, 02:39 AM

Bro,

have you test your urine? is the body turn to ketosis?

But dont u think we still need carbs, particularly post wo? Protein alone ain't enough rite? Losing fat yea, but for muscle building i guess u lose out abit

CKD
No, post-workout a protein drink will be enough. But i recommended keto diet start @ 75g carb.

Anyone heard of ultimate diet 2.0? Quite similar to keto, but include three days refeed with carb load. Most interesting part is the workouts which have depletion workout (high rep), tension workout (medium rep), and power workout (low rep). Gonna try it next week.

Good luck!

Ask darklight for his opinion on this!

Bro, I've saw you doing IFasting. How long you've been doing it?

I've started doing for around 1month now normal my feeding window is between 2-8pm supposed to be till 10pm (8 hours) but I just do 2-8pm. Any problem with it?

I train around 4-6pm and have my dinner after protein shake

IF is pretty flexible really. So long its a 16h or more fast its IF. Heck some people I know fast for a day and half and still going strong.

(Btw I know u read this. I still think ure all insane)

Quite a while,You will eventually realize that its very flexible and some things are more important than others. But since everybody is different you will have to figure it out by trial and error.

I wonder who fasts for that long

My brother is doing the keto diet and it works pretty well on him. I'm not as strict as him when it comes to diet, I try to consume as low carbs as possible and high protein. My feeding window is from 12pm - 8pm I normally have salad without dressing and fish/egg for breakfast(12pm) then have plain/greek yoghurt with nuts (almond/walnut) & fruits (watermelon/blueberries/grapefruit) for lunch(4pm) last will be my dinner which I will have steamed vegetables and tofu/fish/meat(6.30 or 7pm). )) I do take protein shakes on the days I workout, or else I don't, because the protein I take is quite high in carbs, I'm thinking of getting a new one after finishing it. Heh.

This post has been edited by PandaMun: Oct 13 2012, 10:33 AM

any body know how to consume those benefit oil?
Oils (Olive Oil*, Flaxseed oil*, etc.)??
is it just direct put 1 spoon into the salad raw fom the bottle you bought it????

i had experience.....i ate only eggs, fish , chicken breast, and vegetables.....and at least i eat with rice once week....did it for two months...and i lost abt 8KG........

i ate in the morning and at the evening....twice a day

Some of you people here read toooo little about keto and making false statement to scare off new comers/people who want to try out keto.

Keto diet is all about macronutrients, heck all diet uses macronutrients.
The key here is to maintain good balance, with a recommended ratio of 65/30/5 = fats/protein/carbs

Fats from animal is perfectly healthy for this diet, people nowadays thought fats are bad for body. NO, carbs and sugar are bad for body.

This is an explaination I gotten from an article regarding insulin response :

You need to know the nutrition facts for every food you put in your mouth. (Keep the ratio, keto is all about the ratio.)
All I can say about keto is, unless you know what you’re doing(study keto inside out upside down), if not don’t even try it, you’ll end up saying keto sucks and doesn’t work.

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Added on November 6, 2012, 6:22 pmand this, from reddit. Is a very very well explained article about keto.

http://www.reddit.com/help/faqs/keto

This post has been edited by Qavs: Nov 6 2012, 06:22 PM

Nothing

This post has been edited by MusclesUP: Nov 6 2012, 06:50 PM

If you're going from Fat ---> Lean , just reduce your daily caloric intake, you don't need Keto.

But if you're going from Lean ----> Shredded, it will be helpful to go on Keto.

Just my 2 cents

Well a fellow forumer here with a lot of credibility once said that Keto is good for fat people but very bad on lean people.