Critique My Keto Meal Plan?
Triplesget
Posts: 66
I've just started my ketosis diet and the meals I have planned out for it goes as follows:
Breakfast: 2 boiled eggs, 3 strips of bacon
Snack: 8 oz green tea, 1 tbsp of peanut butter
Lunch: 2boiled eggs, 3 cups of salad, 1 hotdog link
Dinner: 8 oz of chicken breast, 2 tbsp of ranch dressing
This also puts me at only 897 calories.
I weigh 315 pounds since Sunday and am 6'3 in height.
I'll also be working out alongside this--I'll have to edit in the lifting workouts once I remember a few exact names here and there, but I'm also currently doing 20 minutes if cardio. All workouts will be increased as I go.
One more thing: I'm doing this to lose body fat, so please keep that in mind.
So, what would you add or take away?
Looking to add more calories to fit what I need, I'm not shooting for low carb.
Breakfast: 2 boiled eggs, 3 strips of bacon
Snack: 8 oz green tea, 1 tbsp of peanut butter
Lunch: 2boiled eggs, 3 cups of salad, 1 hotdog link
Dinner: 8 oz of chicken breast, 2 tbsp of ranch dressing
This also puts me at only 897 calories.
I weigh 315 pounds since Sunday and am 6'3 in height.
I'll also be working out alongside this--I'll have to edit in the lifting workouts once I remember a few exact names here and there, but I'm also currently doing 20 minutes if cardio. All workouts will be increased as I go.
One more thing: I'm doing this to lose body fat, so please keep that in mind.
So, what would you add or take away?
Looking to add more calories to fit what I need, I'm not shooting for low carb.
0
Replies
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I would add food.
Like, more than twice as much.
Once you've got that, come back so we can re-assess.
ETA: If you're also working out, add more food.0 -
Add food.
Calories in vs exercise will likely put you at 0.. Plus whatever you burn just by being alive will put you in the negative.. This might as well just be an eating disorder.0 -
One egg is not 'lunch'....0
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Keto and exercise imo isn't a great combination, keto works well if you're sedentary. The lack of carbs is really going to make you feel depleted and unenergetic.0
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My general eating plan right now is as follows:
Breakfast: 2 sausage egg 'muffins'. I cook pork sausage, and divide it into a muffin tin (12 cups). Scramble 14 eggs and pour over sausage. Bake, 20 mins. No carbs. Lots of protein and portable. Just heat in the microwave for a minute. I top with cheese.
Lunch: Small salad with low carb veggies. 6-8 oz of protein (ham, chicken, etc). 1 oz sunflower seeds.
Snack: High fiber, low carb protein bar.
Dinner: 6-8oz protein (or more if hungry). Some sort of vegetable, cooked mushrooms, or another small salad.
Nightly snack: Cheese or peanuts.
Nets me between 1800 and 2k calories a day, with veggies and fiber. Seems to be working so far.0 -
I've added 3 cups of salad and a hotdog link to my lunch and now I'm hitting 719, slightly nearing double my former calorie intake. My current stats though are 9% carbs, 61% fat, 30% protein. I can't add anymore carbs because I'm already hitting 16 grams--does anyone know what I could add to fix the percentages and get me maybe where I need to be?0
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Also, would I be better off just cutting out exercise for as long as I'm doing this?0
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Also, would I be better off just cutting out exercise for as long as I'm doing this?
I think you'd be better off learning to eat a healthy diet.0 -
Which "healthy diet"?0
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I've added 3 cups of salad and a hotdog link to my lunch and now I'm hitting 719, slightly nearing double my former calorie intake. My current stats though are 9% carbs, 61% fat, 30% protein. I can't add anymore carbs because I'm already hitting 16 grams--does anyone know what I could add to fix the percentages and get me maybe where I need to be?
That's not nearly double. That's not even half again of the origional plan.
Also, a hot dog link? If you're going to eat little, get as many nutrients in every calorie you need, otherwise you'll find yourself in a hosiptal from malnutrition.
If you're as big as you say you are, you should be eating a MINIMUM of 2700 calories without any exercise.
If you're doing what you're talking about doing, stop asking us for suggestions and go speak to a reputable doctor to go on a supervised, low calorie diet. If you don't, you could end up killing yourself.0 -
Just wanted to mention that I don't plan on doing this for too long at all, just a few months. Also, bumping because I really would like some more help and tips--I'm sorry.0
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Cheese. Avocado perhaps. Eggs. Why is your calorie target so low?0
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I'm newish to keto and still finding my feet
fatty meat, oily fish, butter, cream, cheese,coconut oil, nuts, coconut, avocado are all in my diet- I try to keep my net carbs under 25g
I weight train and do a couple of cardio sessions a week. I found I need more salt or I get cramps and headaches.
Feel free to add me as a friend if you want to have a nose at my diary :-)0 -
I'm not aiming to have low calories, that's just how it's turning out. I wanted a few tips and additions for this so that I could add in more food and raise up my calories, but everyone seems to think I'm trying to aim for low calorie and kill myself. I haven't even started the diet yet--this is all just planning.0
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I've added 3 cups of salad and a hotdog link to my lunch and now I'm hitting 719, slightly nearing double my former calorie intake. My current stats though are 9% carbs, 61% fat, 30% protein. I can't add anymore carbs because I'm already hitting 16 grams--does anyone know what I could add to fix the percentages and get me maybe where I need to be?
That's not nearly double. That's not even half again of the origional plan.
Also, a hot dog link? If you're going to eat little, get as many nutrients in every calorie you need, otherwise you'll find yourself in a hosiptal from malnutrition.
If you're as big as you say you are, you should be eating a MINIMUM of 2700 calories without any exercise.
If you're doing what you're talking about doing, stop asking us for suggestions and go speak to a reputable doctor to go on a supervised, low calorie diet. If you don't, you could end up killing yourself.
Check out down below--I'm not aiming for low calories, and I'd rather not kill myself. I haven't started in on this yet, I'm looking for tips on what to add to fix this to a well suited ratio and higher calorie count. Sorry if you took it the wrong way.0 -
I've added 3 cups of salad and a hotdog link to my lunch and now I'm hitting 719, slightly nearing double my former calorie intake. My current stats though are 9% carbs, 61% fat, 30% protein. I can't add anymore carbs because I'm already hitting 16 grams--does anyone know what I could add to fix the percentages and get me maybe where I need to be?
Eat MORE of everything... 4 eggs, not one, 2 tbsp of peanut butter, 8oz chicken etc etc0 -
You need to eat WAY more! Curious, why are you deciding this is the way to lose weight?
Following the plan you have currently outlined, I see a few miserable days for you and your family, and then you giving up because it's not sustainable.0 -
I've added 3 cups of salad and a hotdog link to my lunch and now I'm hitting 719, slightly nearing double my former calorie intake. My current stats though are 9% carbs, 61% fat, 30% protein. I can't add anymore carbs because I'm already hitting 16 grams--does anyone know what I could add to fix the percentages and get me maybe where I need to be?
Eat MORE of everything... 4 eggs, not one, 2 tbsp of peanut butter, 8oz chicken etc etc
Upping the eggs and chicken fits perfectly!
Thank you. I'm only keeping the peanut butter down because otherwise I'd be breaking ketosis. Hitting 897 calories now, so 1000+ more to go! right? Haha. 0 -
I don't like the keto part of your plan, but that is personal opinion. Ketogenic diets always struck me as the type of diet where you don't want to exercise but you want to lose weight quickly while eating fatty foods and you don't really care that forcing your body into an alternate metabolic pathway will do to you long term.
These diets work but they strike me as being rather extreme and unnecessarily so.0 -
You need to eat WAY more! Curious, why are you deciding this is the way to lose weight?
Following the plan you have currently outlined, I see a few miserable days for you and your family, and then you giving up because it's not sustainable.
I thought about that, but the family I have is supporting me all the way, I've checked out some of the specifics of what you go through early on and I think I can tolerate it we'll enough. It's a funny thing for a 315 pound nineteen year old to say, but I honestly believe I have the self control for this. I can honestly say for the first time that I REALLY do want this.0 -
I've added 3 cups of salad and a hotdog link to my lunch and now I'm hitting 719, slightly nearing double my former calorie intake. My current stats though are 9% carbs, 61% fat, 30% protein. I can't add anymore carbs because I'm already hitting 16 grams--does anyone know what I could add to fix the percentages and get me maybe where I need to be?
Eat MORE of everything... 4 eggs, not one, 2 tbsp of peanut butter, 8oz chicken etc etc
Upping the eggs and chicken fits perfectly! Thank you. I'm only keeping the peanut butter down because otherwise I'd be breaking ketosis. Hitting 897 calories now, so 1000+ more to go! right? Haha.
To be honest, your health isn't really funny, is it?0 -
I don't like the keto part of your plan, but that is personal opinion. Ketogenic diets always struck me as the type of diet where you don't want to exercise but you want to lose weight quickly while eating fatty foods and you don't really care that forcing your body into an alternate metabolic pathway will do to you long term.
These diets work but they strike me as being rather extreme and unnecessarily so.
The funny part is that I hate fatty foods--I'd almost rather be vegetarian like my girlfriend is, but I guess the biggest reason I'm doing this is because I want to drop pounds but don't want to wait it out for two years. I'd rather be working out, lifting, jogging, and eating a healthier diet, but I have no idea where to turn.0 -
I've added 3 cups of salad and a hotdog link to my lunch and now I'm hitting 719, slightly nearing double my former calorie intake. My current stats though are 9% carbs, 61% fat, 30% protein. I can't add anymore carbs because I'm already hitting 16 grams--does anyone know what I could add to fix the percentages and get me maybe where I need to be?
Eat MORE of everything... 4 eggs, not one, 2 tbsp of peanut butter, 8oz chicken etc etc
Upping the eggs and chicken fits perfectly! Thank you. I'm only keeping the peanut butter down because otherwise I'd be breaking ketosis. Hitting 897 calories now, so 1000+ more to go! right? Haha.
To be honest, your health isn't really funny, is it?
To someone it might be--if I weren't me, I'd wonder how I could ever let myself go like this. It's disgusting--I look disgusting. I'm tired of it, but I'd rather try to joke a little bit than act like a depressed twit.0 -
Also, have to point out: no medical insurance + not a lot of money = I probably won't be able to see a doctor or dietitian, which is why I'm here right now. Otherwise, I would have found a doctor like someone advised earlier.0
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You need to eat WAY more! Curious, why are you deciding this is the way to lose weight?
Following the plan you have currently outlined, I see a few miserable days for you and your family, and then you giving up because it's not sustainable.
I thought about that, but the family I have is supporting me all the way, I've checked out some of the specifics of what you go through early on and I think I can tolerate it we'll enough. It's a funny thing for a 315 pound nineteen year old to say, but I honestly believe I have the self control for this. I can honestly say for the first time that I REALLY do want this.
Look you are young enough to be my son so I'm going to try, I was 285 lbs when I started, and after yo yo dieting most of my life, 18 months ago I decided to finally take control of my health. Stop looking for a quick fix to a serious problem, and learn how to do it the healthiest, and easiest way for me.
You don't need to cut carbs, you don't need to be in ketosis you need to eat less and move more. Eat all the things you have always eaten just less of them, log them accurately and honestly. Have some patience. You are 19 you can do this, and you can do this while eating really good food.
Look at my diary I've lost 112 lbs in 18 months, while eating a wide variety of food.
Go for the long run and a way that you can sustain.0 -
Are you doing 16g carbs or 16g net carbs?0
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Are you doing 16g carbs or 16g net carbs?
Looking at my diary I'd say we're looking at 16g net. I'd like to point out that when it comes to health and fitness I am not too bright at all, obviously.0 -
Log your food accurately and honestly. Go for 80% good choices the other 20% don't worry so much about. I eat lots of delicious food and have consistently lost. Keep it simple find a REASONABLE deficit: Most people do not need to eat 1200 calories to lose.
If you have 75+ lbs to lose 2 lbs/week is ideal
If you have 40-75 lbs to lose 1.5 lbs/week is ideal
If you have 25-40 lbs to lose 1 lbs/week is ideal
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
If you have less than 15 lbs to lose 0.5 lbs/week is ideal
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide?hl=logging+step+guide
Find an activity you enjoy doing - I found I love to ride my bike and lift heavy stuff
Here are 2 more threads that will help take the time to read them:
http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here?hl=so+you're+new+here
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants0 -
I've added 3 cups of salad and a hotdog link to my lunch and now I'm hitting 719, slightly nearing double my former calorie intake. My current stats though are 9% carbs, 61% fat, 30% protein. I can't add anymore carbs because I'm already hitting 16 grams--does anyone know what I could add to fix the percentages and get me maybe where I need to be?
Eat MORE of everything... 4 eggs, not one, 2 tbsp of peanut butter, 8oz chicken etc etc
Upping the eggs and chicken fits perfectly! Thank you. I'm only keeping the peanut butter down because otherwise I'd be breaking ketosis. Hitting 897 calories now, so 1000+ more to go! right? Haha.
To be honest, your health isn't really funny, is it?
To someone it might be--if I weren't me, I'd wonder how I could ever let myself go like this. It's disgusting--I look disgusting. I'm tired of it, but I'd rather try to joke a little bit than act like a depressed twit.
Yeah but eating under 900 cals is not sustainable or healthy, that's my point... If you think very low carb is a good way for you to eat, then fine, each to their own, but make sure you do it properly and have a realistic calorie goal.0 -
I don't like the keto part of your plan, but that is personal opinion. Ketogenic diets always struck me as the type of diet where you don't want to exercise but you want to lose weight quickly while eating fatty foods and you don't really care that forcing your body into an alternate metabolic pathway will do to you long term.
These diets work but they strike me as being rather extreme and unnecessarily so.
The funny part is that I hate fatty foods--I'd almost rather be vegetarian like my girlfriend is, but I guess the biggest reason I'm doing this is because I want to drop pounds but don't want to wait it out for two years. I'd rather be working out, lifting, jogging, and eating a healthier diet, but I have no idea where to turn.
Well you sort of spelled out what I think would be a better approach right there. You set a reasonable calorie deficit, you pick your calorie intake based on that, you log your calories and eat healthily (rounded meals including all the macros and adding up to all your micronutrients by days end) and you stick with it along with exercise.
Yeah it takes time but if you do it right you won't have to do it again.0
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