Keto/Low Carb Diet

taylorlongs
taylorlongs Posts: 1
in Health and Weight Loss
I've been on a keto diet for 5 days now but am not really seeing results.
Is my diet and exercise plan good or not? I just wanted a second opinion to see if I'm doing things right.

Diet Plan -
Breakfast - Omlette (1 TBSP olive oil & 3 free range eggs)
Lunch - Chicken Fillet with Spinach/Cheese OR 4 Slices of bacon, 1 fried egg in 1TBSP olive oil
Snack - 50ml Double Cream
Dinner - Fish & Spinach OR Steak & Brown Sauce OR some other meat
Snack - 2TBSP Peanut Butter

Exercise Plan -
Monday - Core Workout for 30mins (crunches, planks etc)
Tuesday - Lower Body Workout for 30mins (Squats, Jogging, etc)
Wednesday - Cardio for 30mins
Thursday - Upper Body Workout for 30mins (Shoulder Presses, bicep curls etc)
Friday - Full Body Workout for 30mins
Saturday - Cardio 30mins or rest
Sunday - Rest

If I continue this keto diet on the above plan will I see results within the next 2 weeks?

Replies

  • whierd
    whierd Posts: 14,025 Member
    I don't know much about keto and I'm not a fan of limited macro diets. Maybe someone else can help you with more information.
  • Gavery1
    Gavery1 Posts: 74 Member
    I'm surprised you've not seen any difference yet. I have been on similar diets and have lost really quickly, although I can't stick to it as its too drastic for me. Give it a couple more days as you may not be in ketosis yet. You can buy sticks from the chemist that you wee on to check if you are. Its also really important that you drink lots of water too. Exercise looks great. Good luck :-) :-)
  • oldwyn
    oldwyn Posts: 4 Member
    Hi, Don't worry, there are a few tweaks to your system that will definitely help ensure success. I've been researching the diet and have been in ketosis. Reading up on other people's stories have helped me so much, so here I go with what I've got....

    1. In the first three days avoid all carbs (like the PB) - just to get started. After that, limit carbs to 20 grams a day (which is a great restriction for weight loss).
    2. If you overeat protein it turns directly into glucose and that will ruin your metabolism - it's not the same amount for everyone, and it depends on how much you have to lose. Excessive protein won't kick you out of ketosis, but you won't lose weight. (Calculate your weight, divide it by 2.2 and multiply that number by anywhere between 1 - 1.8 to decide how quickly you want to lose. For me it's 135/2.2=61.36x1=....I limit my protein to 61g a day.)
    3. It's still important to count calories and make sure you're burning off excess.
    4. Make sure you drink lots of water.

    Once you're in ketosis you can up your carbs by quite a bit, some more than 50g a day. It all depends on your body. Have you bought keto strips yet to track your ketosis? Personally, I actually have a blood glucose and ketone monitor to check my blood levels. The strips aren't that accurate so use them to make sure you're in ketosis, but don't feel bad about the level. Just get on the board.

Categories