65+% fat, 30% protein, and 5% carbs - The Ketogenic Diet
wryan214
Posts: 1 Member
Is anyone else on this diet? I usually end up eating way more than 65% of my calories from fat which is fine. What do ya'll end up eating on a daily basis? I go for whole eggs, high quality meats, spinach, broccoli, cauliflower, cheese, and cook with a lot of coconut oil. I try to get organic when it's available.
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I am in ketosis. I was having problems with hitting my protein because of too much fat, but I added protein powder to my coffee and that seems to have helped.
Breakfast is coffee with cream and PP, couple eggs, maybe bacon
Lunch is usually leftovers or nuts.
Dinner is meat and veggies, often with a cheese dip or dressing.
Try the reddit Keto group, or The Low Carber Daily group to find more people who eat this way - there aren't many who eat keto, or are supportive of it, on the main boards.
Best wishes.0 -
Also ketogenic here - pretty much the same foods, but definitely try to keep fish or seafood at least once a week and a variety of nuts! I love simplicity and focus on a good variety of simple foods over the week.
Will second The low carber group here or the very large keto community on Reddit.0 -
I am not keto... though remain curious to maybe try if/when I hit a plateau. However, I do aim for at least 50% fats (doesn't work... would love ideas on how to increase fat), 25-35% protein (also have problems meeting this sometimes in part due to money), and finally 15-25% carbs (still going over... but getting a bit better).
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DebbieMacking wrote: »I am not keto... though remain curious to maybe try if/when I hit a plateau. However, I do aim for at least 50% fats (doesn't work... would love ideas on how to increase fat), 25-35% protein (also have problems meeting this sometimes in part due to money), and finally 15-25% carbs (still going over... but getting a bit better).
Cheese, nuts, butter, heavy cream in coffee or coconut cream, don't trim your meats as much, eat chicken skins, nuts, avocado, olives, salad dressings and dips for veggies, and fat meats like bacon and sausages are all good ways to boost fats.0 -
I'm also in keto: 251g fats (85%), 67g pro (10%), 33g cho (5%).0
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Since those in this thread have experience... is it true that keto helps ensure that one does not have muscle loss while losing weight?0
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Yes if you get enough proteins.0
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A minor amount of proteins are requested to make ketones, so you have to eat them.0
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DebbieMacking wrote: »Since those in this thread have experience... is it true that keto helps ensure that one does not have muscle loss while losing weight?Yes if you get enough proteins.
No...
You will NEVER lose 100% fat and 0% lean mass. The body is simply not that efficient. The goal is to maintain as much muscle as possible and is primarily a function of incorporating a good resistance training routine (ie lifting weights). Protein is absolutely important too, but with regards to maintaining muscle mass, it pales in comparison to the importance of a proper lifting regimen.
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Yes, I consider always that everyone is training hard.
I simply didn't read well the question. 0 -
Yes, I consider always that everyone is training hard. I simply didn't read well the question.
Well...for one that seems an awfully inappropriate assumption to make - especially about those who may be new to weight loss.
And two, one doesn't need to be in ketosis to get sufficient protein.
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Off course.0
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I don't think I could ever eat this way. I like fruit and chocolate and crisps way too much.0
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DebbieMacking wrote: »I am not keto... though remain curious to maybe try if/when I hit a plateau. However, I do aim for at least 50% fats (doesn't work... would love ideas on how to increase fat), 25-35% protein (also have problems meeting this sometimes in part due to money), and finally 15-25% carbs (still going over... but getting a bit better).
Love a good visual!
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DebbieMacking wrote: »Since those in this thread have experience... is it true that keto helps ensure that one does not have muscle loss while losing weight?
You will always lose some muscle when losing weight. Get adequate protein on any diet and combine with resistance training to minimize the loss.0 -
I know there is always some muscle loss... and yes weight lifting and resistance training are extremely important... it was just one of the things I had read on other sites about keto is it leads to greater fat burning and in weight loss less loss of lean muscle...
Thank you everyone for the info!
And yes the chart is awesome!0 -
I've thought about it but haven't done it because of confusion about it's affect on my kidneys from processing a lot of protein. I have a sib who is in the same boat and did a high protein low carb eating routine that improved the glucose saturation but caused acidosis and now has kidney disease and now cannot eat any food that contains purines. There has been some minor improvement in my sib's health status, but not enough to keep from having to take medication that has it's own issues.
Anyone diabetic and not power lifting/heavy weight workouts doing this? Are you heavy on both protein and fat, or moderate of protein and heavy on fat? What's a range that seems to be working well for you?0 -
I would have though twice about creating a thread which recommends specific macro percentages vs. actual grams.
Depending on an individuals daily calorie goal, 65+% dietary fat, 30% protein, and 5% carbs can be wildly different from one person to the next.0 -
I've thought about it but haven't done it because of confusion about it's affect on my kidneys from processing a lot of protein. I have a sib who is in the same boat and did a high protein low carb eating routine that improved the glucose saturation but caused acidosis and now has kidney disease and now cannot eat any food that contains purines. There has been some minor improvement in my sib's health status, but not enough to keep from having to take medication that has it's own issues.
Anyone diabetic and not power lifting/heavy weight workouts doing this? Are you heavy on both protein and fat, or moderate of protein and heavy on fat? What's a range that seems to be working well for you?
Completely sedentary with elevated a1c and diabetic genes doing keto. I never hear of anyone doing high protein keto, only high fat.
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DebbieMacking wrote: »Since those in this thread have experience... is it true that keto helps ensure that one does not have muscle loss while losing weight?
I assume that I am losing some muscle, but no more than I would if losing on a higher carb diet that is also 25% protein.
@umayster That food pyramid is really good! I might switch my nuts with the cheese, but It's about perfect!
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I've thought about it but haven't done it because of confusion about it's affect on my kidneys from processing a lot of protein. I have a sib who is in the same boat and did a high protein low carb eating routine that improved the glucose saturation but caused acidosis and now has kidney disease and now cannot eat any food that contains purines. There has been some minor improvement in my sib's health status, but not enough to keep from having to take medication that has it's own issues.
Anyone diabetic and not power lifting/heavy weight workouts doing this? Are you heavy on both protein and fat, or moderate of protein and heavy on fat? What's a range that seems to be working well for you?
I'm prediabetic, or I was. I upped my protein to 25% about a month ago. 20% protein is pretty natural for me.0 -
I've thought about it but haven't done it because of confusion about it's affect on my kidneys from processing a lot of protein. I have a sib who is in the same boat and did a high protein low carb eating routine that improved the glucose saturation but caused acidosis and now has kidney disease and now cannot eat any food that contains purines. There has been some minor improvement in my sib's health status, but not enough to keep from having to take medication that has it's own issues.
Anyone diabetic and not power lifting/heavy weight workouts doing this? Are you heavy on both protein and fat, or moderate of protein and heavy on fat? What's a range that seems to be working well for you?
I'm prediabetic, or I was. I upped my protein to 25% about a month ago. 20% protein is pretty natural for me.
Yes, but are you working out? Well? And don't say it's deep and holds water.
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I just started keto. My son has been on keto for about a year and lost 60 lb.0
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_Terrapin_ wrote: »I've thought about it but haven't done it because of confusion about it's affect on my kidneys from processing a lot of protein. I have a sib who is in the same boat and did a high protein low carb eating routine that improved the glucose saturation but caused acidosis and now has kidney disease and now cannot eat any food that contains purines. There has been some minor improvement in my sib's health status, but not enough to keep from having to take medication that has it's own issues.
Anyone diabetic and not power lifting/heavy weight workouts doing this? Are you heavy on both protein and fat, or moderate of protein and heavy on fat? What's a range that seems to be working well for you?
I'm prediabetic, or I was. I upped my protein to 25% about a month ago. 20% protein is pretty natural for me.
Yes, but are you working out? Well? And don't say it's deep and holds water.
It's deep and holds water?? What?
I just walk, and not very regularly at that. Maybe a few times a month lately. Perhaps I misunderstood; I thought the question was is there was anyone not doing heavy weight workouts. That's me at the moment.
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A well. . . .is deep and holds water. Ugh. Horrible fail on my part. I was thinking you were doing something more then walking, must be mistaken. Something like P90?!? And yes I understood the heavy lifting part of the question. We wouldn't want to derail a thread.0
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_Terrapin_ wrote: »A well. . . .is deep and holds water. Ugh. Horrible fail on my part. I was thinking you were doing something more then walking, must be mistaken. Something like P90?!? And yes I understood the heavy lifting part of the question. We wouldn't want to derail a thread.
Well? groan.... I have plans for P90x again but have been away and sick so haven't yet started - the usual excuses.
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DebbieMacking wrote: »
Cheese, nuts, butter, heavy cream in coffee or coconut cream, don't trim your meats as much, eat chicken skins, nuts, avocado, olives, salad dressings and dips for veggies, and fat meats like bacon and sausages are all good ways to boost fats.
Sounds good, but if i ate like that, since i am sensitive to greasy food, it would make me sick & nautious. What can a person do to avoid that?
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tick tock you'll never regret a workout. Get up and get moving._Terrapin_ wrote: »A well. . . .is deep and holds water. Ugh. Horrible fail on my part. I was thinking you were doing something more then walking, must be mistaken. Something like P90?!? And yes I understood the heavy lifting part of the question. We wouldn't want to derail a thread.
Well? groan.... I have plans for P90x again but have been away and sick so haven't yet started - the usual excuses.
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