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Great guide for ketogenic dieting

JisatsuHoshi
JisatsuHoshi Posts: 421 Member
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Find a great guide to ketogenic dieting. Better than what I found at other websitez. Just wanted to share.

http://josepharcita.blogspot.com/2011/03/guide-to-ketosis.html
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Replies

  • blaqpepa
    blaqpepa Posts: 67 Member
    Thanks, great link. He explains everything well without killing us with uber scientific info.
  • Golightly17
    Golightly17 Posts: 347 Member
    This is great!! Thanks for sharing it
  • fitKT2B
    fitKT2B Posts: 39 Member
    Great article. I am sure I will keep going back to it. I am still not in ketosis (I think ). I have been on this a full week. Any suggestions? Also I work out 4-5 times a week, I shouldn't carb up until I enter ketosis and am out of the induction phase right?
  • JisatsuHoshi
    JisatsuHoshi Posts: 421 Member
    Great article. I am sure I will keep going back to it. I am still not in ketosis (I think ). I have been on this a full week. Any suggestions? Also I work out 4-5 times a week, I shouldn't carb up until I enter ketosis and am out of the induction phase right?

    I recommend an Induction phase of 2 weeks before starting weekly/bi-weekly carb ups.
  • xMermaidx
    xMermaidx Posts: 142 Member
    Wow, excellent read! Thank you for posting!
  • JisatsuHoshi
    JisatsuHoshi Posts: 421 Member
    Wow, excellent read! Thank you for posting!

    No problem. tryimg to share as much keto info as I can.
  • JisatsuHoshi
    JisatsuHoshi Posts: 421 Member
    Bump... Who are the admins we need this pinned...
  • JisatsuHoshi
    JisatsuHoshi Posts: 421 Member
    Bump... Knowledge is power!
  • RaylaSunGoddess
    RaylaSunGoddess Posts: 1
    Thanks! Love the tat!
  • Math_Geek
    Math_Geek Posts: 67 Member
    Thanks for posting this, I've spent a lot of time reading it. Is it your site?
  • LoveDreamSmile
    LoveDreamSmile Posts: 93
    It is a great guide! I found out about it a week ago..wonderful stuff. =-)
  • JisatsuHoshi
    JisatsuHoshi Posts: 421 Member
    Found another great guide for keto dieting:

    http://www.wellnesscare.com.au/ketogenic.html

    but the macros from this Australian based guide is set at 50% fats, 30% proteins, 20% Carbs... Gona look into it more...
  • Jodibear58
    Jodibear58 Posts: 280 Member
    bump
  • JisatsuHoshi
    JisatsuHoshi Posts: 421 Member
    Bump
  • jen_zz
    jen_zz Posts: 1,011 Member
    Thanks for sharing!
  • chani8
    chani8 Posts: 946 Member
    I've just reset for 70%fat, 20%protein, 10%carbs, but I'm really wondering, how in the world to keep my protein that low. Apparently if we eat too much protein, it can get in the way of ketosis.
  • Golightly17
    Golightly17 Posts: 347 Member
    I've just reset for 70%fat, 20%protein, 10%carbs, but I'm really wondering, how in the world to keep my protein that low. Apparently if we eat too much protein, it can get in the way of ketosis.

    I include fat with every meal. I cook in Kerrygold butter, use coconut oil with any supplemental shakes, MCT oil and heavy cream in coffee, make rich sauces... It's really decadent and surprisingly easy once you get in the hang of high fat versions of meals.
  • zumbajheri
    zumbajheri Posts: 200 Member
    Found another great guide for keto dieting:

    http://www.wellnesscare.com.au/ketogenic.html

    but the macros from this Australian based guide is set at 50% fats, 30% proteins, 20% Carbs... Gona look into it more...

    "...is based on providing a maximum of 20% of calories derived from carbohydrates, 30% of calories from fat, and a minimum of 50% of calories derived from protein."

    I thought I read it incorrectly, but it appears this Australian version goes by a high protein ratio. Do you think this was perhaps a typo?
  • Cinloykko
    Cinloykko Posts: 117 Member
    Bump - Amazing link! Thanks for the post.
    Right now, i have my macros on MFP set to 25 carbs, 40 protein, 35 fat. Is that good? I'm new to low carving.
  • chani8
    chani8 Posts: 946 Member
    Bump - Amazing link! Thanks for the post.
    Right now, i have my macros on MFP set to 25 carbs, 40 protein, 35 fat. Is that good? I'm new to low carving.

    I think you're meaning percentages. I set my carbs to 10%, protein to 20%, and fat to 70%. The goal is to keep net carbs around 25-30 carbs a day (after subtracting fiber).
  • chani8
    chani8 Posts: 946 Member
    My reading has lead me to believe that we can possibly stay in ketosis with as much as 50 carbs a day. Don't know if that is true, but I was allowing myself to go that high from nuts and high fiber veggies because of subtracting the fiber. Then I read that the fiber really isn't as 'free' as I thought. :(

    I read that too much protein can get in the way of ketosis. Yet for muscle gain, protein is good.

    I also read that for carb cycling, on the days of high carbing, one should eat low fat that day.

    It's all so complicated, isn't it?
  • bacitracin
    bacitracin Posts: 921 Member
    To induce gluconeogenesis (sugar being made from non-sugar like protein) you'd have to eat a LOT more protein than fats, and it's also a really slow process. Yeah, it would prevent ketosis, but you'd have to eat like 2lbs of lean beef in one sitting.
  • Jasmine_James
    Jasmine_James Posts: 188 Member
    I have definitely learned that I have to keep protein in check. I do this by following the tactic Golightly17 recommended -- i.e., having fat with every meal -- and I gave up having some kind of meat throughout the day. I usually do a bulletproof coffee for breakfast (which is almost all fat), then I'll have just a little bit of protein and lunch and save the bulk of my protein allowance for dinner in the form of a steak, bacon, fish, turkey, etc.

    I don't worry on the days that I end up having a bit extra protein than intended (I think for me that's better than going over on carbs), but too much protein can have an impact.
  • 366to266
    366to266 Posts: 473 Member
    bump

    great info links!
  • ksutte
    ksutte Posts: 76 Member
    bump thnx!
  • oliverlemon
    oliverlemon Posts: 1
    thx, i hv failed to hv lchf ..i cant control my mouth :(
  • clarekendall35
    clarekendall35 Posts: 1
    I use this guide to calculate my macros, Just have to remember to recalculate every couple of weeks as the weight decreases.

    http://keto-calculator.ankerl.com/
  • ohkatherinewheel
    ohkatherinewheel Posts: 18 Member
    Great post!! :happy:
  • yustick
    yustick Posts: 238 Member
    Bump.
  • Safiyandi
    Safiyandi Posts: 151
    My reading has lead me to believe that we can possibly stay in ketosis with as much as 50 carbs a day. Don't know if that is true, but I was allowing myself to go that high from nuts and high fiber veggies because of subtracting the fiber. Then I read that the fiber really isn't as 'free' as I thought. :(

    I read that too much protein can get in the way of ketosis. Yet for muscle gain, protein is good.

    I also read that for carb cycling, on the days of high carbing, one should eat low fat that day.

    It's all so complicated, isn't it?

    No kidding! I don't know if the limits are different for different people or not - but I'll come out of ketosis sometimes right at 30g. My fat is set to 55% though, lower than most people(trying to stave off muscle loss since I'm working towards powerlifting competitions), so I can't say whether or not the higher protein is playing a role in that. I just know that I'm typically not in deep ketosis and if I so much as look at carbs - bam - I'm out.

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