Keto diet
Bama1818
Posts: 32 Member
So I posted this in the general forums but was told to bring it here for more advice thanks in advance !! I've got to try something different I've been stalled around 208-210lbs now 3 weeks would my meal plan work for keto? My food diary should be public
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Sorry, your diary isn't public. If your carbs are under 50 gm a day, protein moderate, and high fat, you're good with keto. Using a keto calculator like this one :http://keto-calculator.ankerl.com/ can help! My keto percentages are 5% carbs, 20% protein, and 75% fat, and have been for over a year with amazing results for my health, including weight loss as a side effect!
Please read the Launch Pad located up there ^^^. It's full of wonderful information that can guide you too!4 -
So I posted this in the general forums but was told to bring it here for more advice thanks in advance !! I've got to try something different I've been stalled around 208-210lbs now 3 weeks would my meal plan work for keto? My food diary should be public
Pretty good.
For me #1 I'd increase the sodium to 5000, helps head off keto flu.
I'd also bring the protein down 10% but I don't exercise much.
I'd increase the fats to offset the protein loss. 5c/20p/75f
Keep reading & learning but more important
enjoy your new WOE.
or 
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It looks like you already have a pretty good start - your carbs are pretty low. I'd just say bring protein down & fat up a bit like the others have suggested. You can switch out your egg whites for whole eggs, and throw some butter on your broccoli - things like that. Good luck!2
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Eat the whole egg for sure. Don't be afraid of fat. I can't see your diary on mobile, hopefully you're not using any low fat foods or vegetable oils or margarine. Use real food, real cheese and full fat toppings.3
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Like another said, do some reading for more ideas. For books, The Art and Science of Low Carbohydrate Living by Phinney and Volek is the best book out there. Keto Clarity by Moore is a less technical read that has most of the same information. For food ideas, most paleo or primal books are LCHF friendly although you may need to tweak them or cut back on some veggie or fruit portion sizes.
There are many good blogs out there. Peter Attia is great. Fathead is another good one and so is Livin'La Vida Low Carb. I also like Fung's IDM blog but he also gets into fasting.
My advice for your food would be to replace some of your protein with fat too. Don't be surprised if you end up with less volume of food on your plate (fat has more calories per gram). Take out a bit of tuna and add butter to your veggies, or some avocado or mayo (if you don't mind vegetable oils) to the tuna. Or choose fattier cuts of meat; leave the skin on your chicken and skip anything with the words lean or lite on it.
Don't forget to add more sodium to your diet. If you get the headache and fatigue, your electrolytes are already out of balance.
Good luck!2 -
Thanks for the information! The only reason I'm keeping the protein maybe to high in the macros is my choice of exercise is heavy compound barbell weight training and muscles need the amino acids found in the protein. I read a article that a 65/30/5 split is good split when weight training a I wrong in this thought ?0
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I just used that do to how this app breaks it down in reality its 150g protein 144g fat and 20g carb. I just don't want lifts or energy availability when exercising to suffer. Just want to maintain the strength I have right now while I try to get into the 180-190 range2 -
I would rather err on the side of too much protein than on the side of too little. It is also recommended to keep protein on the higher side when starting out, Lyle McDonald says 150 grams for the first couple weeks, as your body is using it less efficiently. Going high on protein is very unlikely to cause you any issues.3
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I would rather err on the side of too much protein than on the side of too little. It is also recommended to keep protein on the higher side when starting out, Lyle McDonald says 150 grams for the first couple weeks, as your body is using it less efficiently. Going high on protein is very unlikely to cause you any issues.
coconutoil.com/ketogenic-diet-may-be-key-to-cancer-recovery/
This was a new article I found today that deals with the role protein (one type of amino acid) may increase the spread of cancer that I had never heard before by Dr. Thomas Seyfried that I has never remember hearing before today. He hits it again in the answer to the last question at the end of his 20 minute presentation. I know we hope we do not have cancer (brain cancer was the focus of the video) but this cause my attention having a young friend with brain cancer. If one is not interested in Keto/Cancer research at this point in time you may want to pass on this link at this time.
My concern is there some way keto could be bad for me if I have cancer.1 -
Guess I missed something. I only looked at yesterday's diary and saw 2 sweet potatoes baked with skin.
Just those 2 items are more carbs than I eat in 3-4 days.
Poor connection today so I didn't look back further.1 -
GaleHawkins wrote: »My concern is there some way keto could be bad for me if I have cancer.
Keto should be beneficial if you have some kind of cancer. But, why forgo the benefits of higher protein on the slight chance there might be an undiagnosed cancer that just might grow/spread a little faster because of it? Ketogenic diets are low inflammation and low in other factors that cause and feed cancer.
Personally, I wouldn't limit protein because of worries regarding cancer, and my family has a high history of cancer. I eat the way I do because I believe it reduces the risk of cancer below the standard American diet. That reduction is significant enough that further limiting protein, to the detriment of my other health, in order to reduce the risk further seems counter-productive.3 -
@GaleHawkins - thank you for the link. I haven't told much people but I am dealing with cancer right now. I had it removed just over a week ago and will then start the tradition course of treatments. This helped reaffirm how I am eating is helping me! I did catch it early and has not spread so I feel very lucky
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(Hugs)@GaleHawkins - thank you for the link. I haven't told much people but I am dealing with cancer right now. I had it removed just over a week ago and will then start the tradition course of treatments. This helped reaffirm how I am eating is helping me! I did catch it early and has not spread so I feel very lucky
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@GaleHawkins - thank you for the link. I haven't told much people but I am dealing with cancer right now. I had it removed just over a week ago and will then start the tradition course of treatments. This helped reaffirm how I am eating is helping me! I did catch it early and has not spread so I feel very lucky
I am sorry to hear you're going through this. Ketogenic diets have shown promise for slowing some cancers, although the research is still not there to say anything for sure. Hopefully it's beneficial to you.2 -
Hugs for you @carlsoda !! So glad you found it early!
My experience: I have had multiple skin cancers removed over the past few years, but since becoming keto (April, 2015) I haven't had any show up, needing removal! I hadn't even thought of this as a keto benefit until today!
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@GaleHawkins - thank you for the link. I haven't told much people but I am dealing with cancer right now. I had it removed just over a week ago and will then start the tradition course of treatments. This helped reaffirm how I am eating is helping me! I did catch it early and has not spread so I feel very lucky
Please keep us updated on how you are doing.
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