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    Great guide for ketogenic dieting

    Posts: 421 Member
    edited January 26 in Social Groups
    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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    • Posts: 67 Member
      Thanks, great link. He explains everything well without killing us with uber scientific info.
    • Posts: 347 Member
      This is great!! Thanks for sharing it
    • 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?
    • 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.
    • Posts: 142 Member
      Wow, excellent read! Thank you for posting!
    • Posts: 421 Member
      Wow, excellent read! Thank you for posting!

      No problem. tryimg to share as much keto info as I can.
    • Posts: 421 Member
      Bump... Who are the admins we need this pinned...
    • Posts: 421 Member
      Bump... Knowledge is power!
    • Posts: 1
      Thanks! Love the tat!
    • Posts: 67 Member
      Thanks for posting this, I've spent a lot of time reading it. Is it your site?
    • Posts: 93
      It is a great guide! I found out about it a week ago..wonderful stuff. =-)
    • 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...
    • Posts: 280 Member
      bump
    • Posts: 421 Member
      Bump
    • Posts: 1,011 Member
      Thanks for sharing!
    • 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.
    • 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.
    • 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?
    • 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.
    • 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).
    • 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?
    • 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.
    • 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.
    • Posts: 473 Member
      bump

      great info links!
    • Posts: 76 Member
      bump thnx!
    • Posts: 1
      thx, i hv failed to hv lchf ..i cant control my mouth :(
    • 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/
    • Posts: 18 Member
      Great post!! :happy:
    • Posts: 238 Member
      Bump.
    • 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.
    This discussion has been closed.

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