Keto diet - anyone else?

[Crumpet]

PapaJohns said:

Thought I’d give this Keto diet a go,

Started today, and already struggling to get my macros used

Slept in so had 4 egg omellette with 50g baby spinach,5 cherry tomatoes and 35g mozzarella for lunch
Snack, 25g almonds & cappuccino

And I’m planning a 190g sirloin steak with 2 poached eggs ,an avocado and some asparagus


I could do with some recipes to help makes this a little more interesting

Regarding the macros; my advice (and what worked for me) would be to keep net carbs initially below 20g, protein at 1.0-1.5g per kg of body weight and then just eat fat until you’re satisfied.

You get people saying you should load up on fat, like with Bulletproof coffee, cream with everything and butter on all your veg. Truth is, if you’re looking to lose weight your body probably has plenty of fat to feed on anyway, so just go easy on all that stuff. If you keep the carbs low and the protein moderate you’ll be in Ketosis and burning your own fat before you know it.

Recipes that worked for me and kept me sane for quite a while:

Breakfast
-Chorizo omelette with apricot Wensleydale and spinach - great combo!
-Keto pancakes made with coconut flour served with whipped cream and berries
-Smoked salmon, poached eggs, hollandaise sauce
-Eggs, avocado and bacon
-Bulletproof coffee if it works for you

Lunch
-Diced Chicken thigh, avocado, chopped tomatoes, Parmesan, mayo and jerk seasoning all mixed together
-Chopped salad (Cheesecake factory copy); finely chopped lettuce, toms, cucumber, walnuts, onion, crumbled blue cheese, crumbled smoked bacon, chopped boiled egg, avocado and homemade olive oil / cider vinegar dressing.
-Broccoli and blue cheese soup with Keto cheese bread rolls.
-Sausage and tomato casserole (just fried up in a pan with red wine, onions, herbs, balsamic vinegar, chilli flakes etc...)
-Asda ES Bratwurst, mustard and sauerkraut

Dinner
-Cod/haddock Mornay with asparagus and veg
-Ribeye steak with Roquefort and port cream sauce. Creamed spinach with nutmeg.
-Lamb tagine (drop the dates and go easy on the apricots). Cauliflower rice seasoned with Moroccan spices.
-Salmon fillet with lemon butter sauce and broccoli cheese.
-Pulled pork with sugar free Bbq sauce. homemade coleslaw.
-Chicken wings with Frank’s wing sauce, celery and homemade blue cheese dressing.


You shouldn’t need to snack as your appetite should be reduced but olives, peanuts, almonds, pecans, macadamias are all good. I always eat a bowl of blackberries/raspberries/strawberries every day just so I get some kind of fruit intake. With double cream of I haven’t eaten much that day!

Edited by Crumpet on Monday 29th January 20:18

[PapaJohns]

Halb said:

what is your daily allowance for carbs in grams?

33g carbs

[PapaJohns]

Crumpet said:

Regarding the macros; my advice (and what worked for me) would be to keep net carbs initially below 20g, protein at 1.0-1.5g per kg of body weight and then just eat fat until you’re satisfied.

You get people saying you should load up on fat, like with Bulletproof coffee, cream with everything and butter on all your veg. Truth is, if you’re looking to lose weight your body probably has plenty of fat to feed on anyway, so just go easy on all that stuff. If you keep the carbs low and the protein moderate you’ll be in Ketosis and burning your own fat before you know it.

Recipes that worked for me and kept me sane for quite a while:

Breakfast
-Chorizo omelette with apricot Wensleydale and spinach - great combo!
-Keto pancakes made with coconut flour served with whipped cream and berries
-Smoked salmon, poached eggs, hollandaise sauce
-Eggs, avocado and bacon
-Bulletproof coffee if it works for you

Lunch
-Diced Chicken thigh, avocado, chopped tomatoes, Parmesan, mayo and jerk seasoning all mixed together
-Chopped salad (Cheesecake factory copy); finely chopped lettuce, toms, cucumber, walnuts, onion, crumbled blue cheese, crumbled smoked bacon, chopped boiled egg, avocado and homemade olive oil / cider vinegar dressing.
-Broccoli and blue cheese soup with Keto cheese bread rolls.
-Sausage and tomato casserole (just fried up in a pan with red wine, onions, herbs, balsamic vinegar, chilli flakes etc...)
-Asda ES Bratwurst, mustard and sauerkraut

Dinner
-Cod/haddock Mornay with asparagus and veg
-Ribeye steak with Roquefort and port cream sauce. Creamed spinach with nutmeg.
-Lamb tagine (drop the dates and go easy on the apricots). Cauliflower rice seasoned with Moroccan spices.
-Salmon fillet with lemon butter sauce and broccoli cheese.
-Pulled pork with sugar free Bbq sauce. homemade coleslaw.
-Chicken wings with Frank’s wing sauce, celery and homemade blue cheese dressing.


You shouldn’t need to snack as your appetite should be reduced but olives, peanuts, almonds, pecans, macadamias are all good. I always eat a bowl of blackberries/raspberries/strawberries every day just so I get some kind of fruit intake. With double cream of I haven’t eaten much that day!

Edited by Crumpet on Monday 29th January 20:18

Thanks for that, this going to take some fine tuning as I’m a good 600 calories under my daily goal , but I’m over my protein by 32g and over my carbs by 20g and 94g under my fats allowance

Iv had 25g each of blueberries and raspberry’s with 250g of Greek yoghurt. I guess swapping the GY with double cream will help push the fats up and reduce the protein intake.

I’m tracking using my fitness pal and even being over for today it says in 5weeks I’ll of lost 1st

[ben5575]

Nandos chicken is also really simple using their packet rub and sauces. Goes well with coleslaw.

[PapaJohns]

ben5575 said:

Nandos chicken is also really simple using their packet rub and sauces. Goes well with coleslaw.

I’m all over that, I love coleslaw aswell

[GT119]

Crumpet said:

Yeah, I find I never fart when doing Keto, it’s definitely the sugars and carbs that cause it for me. Never had any No2 issues though, other than I’m dropping the kids off every other day now, rather than daily!

I’ve been on Keto for about four months now and it’s served it’s purpose - I’ve lost 17kg and getting close to target weight. Recently I’ve been a bit less strict and had the odd burger (in bread bun) and it still hasn’t kicked me out of Ketosis. Anything below 50g total carbs seems to be fine.

However, I think for the next couple of months I’m going to just do low carb, still aiming for <50g carbs but as I’m doing quite a bit in the gym I’m going to up the protein significantly to about 130g a day. I think the macros work out about 7% carb / 33% protein / 60% fat. I’ll probably still end up in Ketosis but I’m not going to worry about having a bit of fruit or a cappuccino.

Keto is still a great way to eat, though. Especially if you’re a man and you basically live on meat and cheese anyway!

I did a ketosis diet several years ago and shed over 20 kg. BMI went from 30 to below 25 and all my ailments magically disappeared.

My resting calorie burn went from 2400 to 1400 per day (professionally measured).

If you don't ease the carbs (particularly the simple/sugary ones) back in slowly and keep them low (on average) for the foreseeable future after reaching your target weight you can pretty much guarantee rapid weight gain as your calorie needs are now far lower than before you started.

You could of course up the exercise, but the maths are heavily stacked against doing that instead unless you are exercising for several hours a day!

Good luck with the transition to weight maintenance, its harder than the weight loss phase unfortunately, but doable if you remain committed.

[Crumpet]

GT119 said:

Good luck with the transition to weight maintenance, its harder than the weight loss phase unfortunately, but doable if you remain committed.

Thanks! My weight has always gone up and down between 80kg-100kg but I’m determined to make this a permanent change.

Previously I’ve lost weight through lots of cardio and sensible eating but for me, for whatever reasons, it isn’t sustainable. Mainly because I absolutely hate cardio and I get hungry and bored eating your typical low fat, low calorie diet.

This time I’ve done no cardio but have really got into my weight training and can see 3x sessions a week as something I can maintain - I no longer dread the gym. I also find Keto easy as I get to eat the kinds of food that in the past have made me fat. Honestly, you could feed me grilled ribeye with a chunk of Roquefort cheese for breakfast, lunch and dinner and I’d still want it again the next day!

So, have you managed to keep the weight off yourself? If so, have you had to re-enter a diet phase or has the weight stayed level?

[Halb]

PapaJohns said:

33g carbs

Low. I tried 30g once, lasted two weeks, I got bored, turned off food and was getting more irritable than normal.

[dojo]

Started yesterday combining with 16-8 in an effort to kick start my diet.

Getting under 30g of Carbs is soooo tough!!

Literally everything has some carbs in it!

Diet during week looks like this:

Mid morning - Black coffee plus 10ml MCT oil
Meal 1 - 12:30 = 150g full fat greek Yoghut, 20g walnuts, 10g cacou nibs, 30g Whey Isolate
Meal 2 - 2pm = 200g roast turkey, 1/2 avocardo, 40g peppers, 20g humous, 20g shelled hemp.
Meal 3 - 5pm = Tin of tuna (spring water) & Boiled egg, 5g Mayo
Meal 4 - 8pm - 200g protein with Veg/salad.

That comes in at above 40g carbs!!!

[Phil.]

The app I am using to monitor my carb intake (Cronometer) calculates net carbs i.e. total carbs less fiber in grams.

Am I correct in using net carbs when in Keto or should I be using total carbs (both are low BTW), and why? Just interested.

[Halb]

Yeah, too many nuts can whazz those carbs up. Peppers are sweet too.

I recall going for the dark leafy greens and cauliflower, celery. But we do need colour with purple and red foods

[Phil.]

Phil. said:

The app I am using to monitor my carb intake (Cronometer) calculates net carbs i.e. total carbs less fiber in grams.

Am I correct in using net carbs when in Keto or should I be using total carbs (both are low BTW), and why? Just interested.

For anyone interested:

‘Net carbs are simply the grams of total carbohydrates in a portion of food minus its grams of fiber. Because fiber is a carbohydrate that your body cannot digest, it does not raise your blood sugar levels or trigger an insulin response.’

‘Most people experience all the great fat loss and health benefits of the Ketogenic diet at 20-30 grams of net carbs (or up to 50 grams of total carbs) per day.’

[PapaJohns]

Halb said:

Low. I tried 30g once, lasted two weeks, I got bored, turned off food and was getting more irritable than normal.

Yeah it low, iv actually managed just 21g so far over 3 meals and snacks. Slightly over on my protein and slightly under my fats, so iv got some dark chocolate aswell as blueberries n raspberries with double cream to top them up

[PapaJohns]

so Today

Breakfast
2 scrambled eggs
50g grated mozzarella cheese
4 bacon rashers
50g baby spinach

Lunch
200g pork chop
1/2 cup broccoli
1/2 green beans
Splash of gravy

Dinner
1/2 cup Jumbo king prawns
1/2 cup sliced mushrooms
1/2 cup soured cream
2 rashers bacon
On a bed of aprox 25g baby spinach

Snack
30g salted peanuts


And topped up my daily fats n carbs with

150ml double cream 25g blueberries 25g raspberries and a tiny bar of 85% dark chocolate

Protein 144(35g over)
Carbs 32g (1g under)
Fat 224g (27g under)

[Crumpet]

Looks good! Personally I wouldn’t (or didn’t) see fat as a target and saw it more as a limit. Obviously you still need to eat a sensibly high number of calories but you also need to keep a decent defecit.

I guess you’ll see what works for you in time, so maybe don’t follow my advice!

[PapaJohns]

Crumpet said:

Looks good! Personally I wouldn’t (or didn’t) see fat as a target and saw it more as a limit. Obviously you still need to eat a sensibly high number of calories but you also need to keep a decent defecit.

I guess you’ll see what works for you in time, so maybe don’t follow my advice!

I don’t need to be in a deficit as it’s already calculated for weight loss.

[RRLover]

What a great thread.
I've always struggled with my weight from my mid 20's now croaching on 40 yo.
About 6 years ago i embarked on a fitness regime, partly down to a break up with my wife & partly due to me being sick of looking fat.
I was around 19st but i'm 6ft 3" so could carry it
My problem is Lager, simple. Always had a stressful type job since my mid 20's, so most nights i had a few beers to settle ..
I dropped to 15 & a half stone & was bouncing however, a new relationship, wine, beers, nights out, followed by a beautiful baby boy seen me ramp the weight back
So Keto it is.
Started gingerly on Monday, dropped a few pounds already but really need to have a research into it.
Basically brekkie is bacon & eggs down in the oven (at work) coffee with cream
Lunch is chicken or tuna with spinach, rocket & lettuce, mayo & cheese
Dinner last night was haddock with butter, cauliflower rice & cheese.
No lager so far ... well one bottle of Cobra last night.

Please post your recipes.
Thanks

[dojo]

Whats the deal with going out for a Curry???

I know its crazy - but is it possible??

[Kenny Powers]

hairyben said:

I swear the guy who brings carbless lager to market will die a trillionaire.

Ha! As a zero carbing keto/paleo hybrid diabetic, I can honestly say I would pay £20 per bottle to anyone who could produce a craft IPA with no carbs

Probably more.

[ben5575]

dojo said:

Whats the deal with going out for a Curry???

I know its crazy - but is it possible??

It's just meat in oil with spices and mainly a lot of onion which you need to watch. Avoid the rice and naan if you can!

I'm cooking chicken pathia from The Curry Guy as i type this. The ingredients are clean and generally carb free altho this recipe has a little bit of sugar and mango chutney. Enjoy it