My keto mealplan

katagudmunds

This is what I have set up for myself to get into ketosis. I would love to hear your thoughts.
Trying to stay under 20g of carbs a day and eating around 1900 kcal

Current weight - 77kg
Goal weight - 65-70 - get lean and build muscle

Breakfast

3 eggs
1 tsp omega 3

In between

70gr tuna in oil
12gr mayonnaise
50gr broccoli

Lunch

120gr beef
30gr cheese
50gr broccoli
50gr iceberg
14gr olive oil

Late in between (pre workout)

70gr tuna in oil
12gr mayonnaise
50gr broccoli

Post workout

20gr whey protein

Dinner

150gr fish
30gr cheese
50gr broccoli
50gr iceberg
14gr olive oil

30 mins before bed

1/2 spoon whey protein
100gr cottage cheese
1 tsp olive oil

KETOGENICGURL

Won't you get tired of broccoli and iceberg..(which has zero food value??) Cauliflower has good nutrition, less carbs than broccoli, and Kale and romaine in smoothies can work. My Dietitian says whey protein is too processed ( it is) and using whole milk yogurt for protein, or even cottage cheese or coconut milk might be better. veggies have carbs, so eliminating them can make staying <20 easier.

unsweet almond milk is great and can carry butter and cocoa for a 'hot chocolate' drink.

you can choose all meat/eggs for your protein/fat and skip the veggies for VLC.

also most tuna in oil is soy oil, so water pack is better. I like a simple diet, but yours seems very limited for interest, unless that is just one day, not repeated.
good luck!

http://www.ruled.me/new-major-study-on-low-carb-implications/
http://www.ruled.me/importance-of-fats-ketogenic-diet/
http://www.flexibleketogenic.com
http://www.dietdoctor.com/how-to-lose-weight
http://authoritynutrition.com/10-benefits-of-low-carb-ketogenic-diets/

Sarasayshi

What's your target protein? Your example looks pretty high in protein which is how people can find set backs from becoming ketoadapted because high protein leads to gluconeogenesis.

katagudmunds

Thank you for your input!! This is what my coach suggested, but I do see now that i need to tweak it a bit! Very limited indeed! I did worry about the protein intake! I clearly need to research this better!

caraiselite

http://www.ketotic.org/2012/08/if-you-eat-excess-protein-does-it-turn.html
your protein is fine.

you may want to snack less. the less you snack, the more your body will turn to its own fat stores for energy.

nill4me

caraiselite wrote: »

http://www.ketotic.org/2012/08/if-you-eat-excess-protein-does-it-turn.html
your protein is fine.

you may want to snack less. the less you snack, the more your body will turn to its own fat stores for energy.

excess protein may not inhibit adaptation via GNG - but could inhibit ketone production overall.
http://www.ketotic.org/2012/08/we-were-talking-about-gluconeogenesis.html

aaroncirilo

my goals are 5% Carbs, 20% Protein, 75% Fat .... this week averages are 9%,19%, 72%