Keto diet - anyone else?

[torqueofthedevil]

How’s the OP doing?

Can anyone post a link that has some meal plans on it please? I know there has been a few of people’s own recipes posted by people on here but I just need a few staple meals to get me going!

Also a picture showing all good foods (especially fruit and veg) and all bad would’ve really helpful!

Cheers.

Just checked MyFitnessPal from November when I last used it and was eating healthy but not keto - and was eating between 100-200g of carbs a day! Sandwiches are my vice!

What’s the concensus on flavourless protein powder mikes with coconut or almond milk and frozen blueberries?

[Crumpet]

torqueofthedevil said:

How’s the OP doing?

Can anyone post a link that has some meal plans on it please? I know there has been a few of people’s own recipes posted by people on here but I just need a few staple meals to get me going!

Also a picture showing all good foods (especially fruit and veg) and all bad would’ve really helpful!

Cheers.

Just checked MyFitnessPal from November when I last used it and was eating healthy but not keto - and was eating between 100-200g of carbs a day! Sandwiches are my vice!

What’s the concensus on flavourless protein powder mikes with coconut or almond milk and frozen blueberries?

You shouldn’t need the extra protein from a shake. It’s supposed to be moderate protein at about a gram per kilogram of body weight and that should very easily be met by the normal foods you eat on Keto.

I’ve actually switched from Keto to just low-carb / high protein and after five months of Keto I naturally choose the low carb options now. I haven’t been tracking macros or calories, just eating three decent, fatty meals a day and I’ve lost another 2kg since the start of the year.

Try these pics, they’re what I started with.

Edited by Crumpet on Saturday 10th March 15:53

[Phil.]

Some veggie sausages are reasonably low carb:

http://lindamccartneyfoods.co.uk/our-food/frozen-r...

[grumbledoak]

There isn't much point combining a keto diet with vegetarianism.

There are plenty of ordinary sausages available that suit - "gluten free" will mean no wheat, which is the usual high carb filler in them.

[torqueofthedevil]

I have just done first day and found it very hard. Hungry. Only eaten about 1300 calories but still around 50g carbs.

With this diet if you don’t enter kitosis is it actually a healthy diet regardless? Or without that benefit is it going to put on weight??

[grumbledoak]

torqueofthedevil said:

I have just done first day and found it very hard. Hungry. Only eaten about 1300 calories but still around 50g carbs.

With this diet if you don’t enter kitosis is it actually a healthy diet regardless? Or without that benefit is it going to put on weight??

1300 kcals and 50g carbs isn't keto. That's just calorie restriction. It will do what it always does - you'll be hungry, so you'll snack. The snack will be mostly sugar. And repeat.

[Kenny Powers]

50 grams of crabs per day is right in my sweet zone of pure misery. In other words it’s that amount of carbs you eat when you’re trying a low-carb diet. Hunger, irritability, confusion, rising blood glucose (I’m diabetic) and generally just feeling bad. I need to be at around half that amount to stay below the “threshold” if you will.

[torqueofthedevil]

Yes I felt all of those symptoms!

I know yesterday wasn’t a keto diet, I should’ve been clearer, it was my first day properly attempting it and monitoring my macros and calories etc.

Try as I might I just couldn’t get the balance and I can’t plan a full day of meals that achieves it.
Would be great if somebody could post a typical full day’s meal plan that hits it.

Forgetting some questionable choices such as protein shake with blueberries (10g) and a sausage (6g), I had some (what I thought were staple parts of the diet) - Salmon, eggs, avocado combined to over 17g so not far off too many carbs just with that.

I would gladly eat more food and calories but couldn’t find out how to really do it without increasing carbs!

Cheers

[Crumpet]

Don’t forget that you can deduct the fibre content off the total carbs to give your net carbs, so your avocado with 12g or carbs contains 10g of fibre which in turn gives you a net carb intake of 2g. Some people do go off total carbs but there’s no real need unless the diet isn’t working for you.

I found it easier to drop the ‘five a day’ target and aim for 3-4 and a portion of nuts. I think I set out a typical days worth of food a few pages back but a quick one would be:

- 3 egg omelette with cheese, chorizo and spinach

- Large Greek salad with feta, olives, avocado. Easy on the tomatoes and use plenty of olive oil.

- Ribeye steak with Roquefort and cream sauce, sautéed spinach and asparagus.

Snacks could be pecans, 2 squares of 90% chocolate or a bowl of raspberries with double cream.

You’ll find portion sizes are naturally smaller without half a plate of carbs and yet they’ll fill you up just as much or more. Ideally you want to drop the snacks as they shouldn’t really be needed once you’re in the swing of things.

I also dropped lunch for a while and took breakfast later and dinner earlier with a handful of nuts and coconut oil in my coffee to keep me going. That’s when I made the biggest losses.

[torqueofthedevil]

Ok thanks that helps a lot. I excerice around 3 times a week and not looking for a massive weight loss, maybe 2 KG’s, predominantly fat and avoiding loosing muscle and strength.

I like the idea behind the diet - it’s just making it work. I also do a bit of intermittent fasting which is a similar idea.

Just had a coffee with coconut oil which was good.

[Crumpet]

If it’s only 2kgs I’d just lay off the starchy carbs, sugar and booze for a while and not worry about Keto or being in Ketosis. Then if that doesn’t work maybe try it.

[PapaJohns]

7 weeks in and iv lost 20lbs


Treat my self to a donned kebab last night

[Taita]

I'm keen to give the Keto diet a go but am concerned about my ability to keep it up whilst I am travelling.

Maybe twice a month I have to spend 3-5 nights in a hotel for work, so I'd have no food prep facilities and would have to eat out. Is anyone else in a similar situation?

I'd imagine rolling in and out of keto every two weeks would be an interesting experience?!

[PapaJohns]

Taita said:

I'm keen to give the Keto diet a go but am concerned about my ability to keep it up whilst I am travelling.

Maybe twice a month I have to spend 3-5 nights in a hotel for work, so I'd have no food prep facilities and would have to eat out. Is anyone else in a similar situation?

I'd imagine rolling in and out of keto every two weeks would be an interesting experience?!

Iv not had to do it for prolonged periods, but I ordered a double bacon and cheese burger 🍔 no fries , extra coleslaw and didn’t eat the bun

Mixed grill. Steak n eggs

[ArsE92]

Taita said:

I'm keen to give the Keto diet a go but am concerned about my ability to keep it up whilst I am travelling.

Maybe twice a month I have to spend 3-5 nights in a hotel for work, so I'd have no food prep facilities and would have to eat out. Is anyone else in a similar situation?

I'd imagine rolling in and out of keto every two weeks would be an interesting experience?!

Dead easy. Steak for a treat and find Nando’s for the other nights. Other than that there’ll be something on most menus even if you have to go ‘full salad’.

[hairyben]

Taita said:

I'm keen to give the Keto diet a go but am concerned about my ability to keep it up whilst I am travelling.

Maybe twice a month I have to spend 3-5 nights in a hotel for work, so I'd have no food prep facilities and would have to eat out. Is anyone else in a similar situation?

I'd imagine rolling in and out of keto every two weeks would be an interesting experience?!

try it. Cutting carbs in general modulates you better, stopping the spike/crash of immediately accessible energy. I've been low carb all last year but would have a couple of treat meals a week - lagers and curry etc - still lost 4 stone and several trouser sizes over the year. What probably helped was high protein / low carb reduces your hunger, I could easily go without eating for long periods before but now I can easily fast all day and eat only in the evening and its that fasting/reduced intake that's probably done more than simply low carb itself.

Mrs hairy on seeing my success has decided she'd like to lose a couple of lb and given it a go. Now she was the opposite of me - she'd wake up hungry and if she didn't eat something every few hours or so she'd get "hangry". Low carb has reduced her appetite, meaning she'll skip breakfast and eat less during the day, but most critically without feeling the need too, as opposed to other diets she's tried where she was just hungry all the time. Also its early days but she's sure she feels much more alert, sleeps better, has less migraines and her skins been better. Which is interesting as last year I started reading adult (ie non fiction) books for the first time in a very long time; its early days (there's an establishment reluctance to take/treat low carb seriously) but there's some interesting research suggesting very positive effects on the brain of cutting the carbs, including preventing and treating degenerative brain disorders

Anyway I've rambled a bit. But try it.

Edited by hairyben on Sunday 11th March 10:34

[grumbledoak]

Crumpet said:

I found it easier to drop the ‘five a day’ target and aim for 3-4 and a portion of nuts. I think I set out a typical days worth of food a few pages back but a quick one would be:

The "five a day" stuff is a load of bollards anyway. No science behind it at all. It was pulled out of thin air to give the impression that the "powers that be" actually had the answers. Then, when some arbitrary behavioural targets weren't met, they doubled it in the hope of "sending a message" as is their wont. They did the same thing in reverse with alcohol "limits".

torqueofthedevil said:

Would be great if somebody could post a typical full day’s meal plan that hits it.

I skip breakfast normally, eating only between 12pm and 8pm.

For lunch I find a fatty meat and salad combination, as best I can. Boiled eggs with or without avocado are easily found, if a bit pricey for what they are.

For dinner pick from:
two chicken thighs, or three low carb sausages, or two salmon fillets, normally baked,

with two of:
sliced cabbage sautéed in butter, or frozen whole leaf spinach again in butter, or steamed broccoli, or steamed asparagus.

hth.

[hairyben]

Oh yeah as for diet what I eat most days is simply meat/fish and veg, mostly fresh and unprocessed so petty healthy way to eat. Helps to go heavy on the meat at first to fill you up as you're not getting the carb "stodge", but now the appetites reduced...

Mrs hairy makes a mean chilli which she does lower carb (using lowest carb beans etc) and you can cut up and bake a low carb wrap to make it crispy to go with should you fancy. Also those weird zero noodle things work well in a stir fry. Mrs likes her cauli-rice too with chilli or what would be pasta sauces. What would be pasta sauce also works well with just lots of veg e.g. Bolognese with lots of peppers aubergine corgettes, fairly rather than mega low carb tho.

Prawns are good too, nice sauce and a bit of veg, very filling and very low carb.

Edited by hairyben on Sunday 11th March 10:48

[Phil.]

grumbledoak said:

There isn't much point combining a keto diet with vegetarianism.

Why’s that then?

If you mean achieving a Keto diet is more difficult if you don’t eat meat, diary or eggs, then you are correct. But if you don’t eat some or all of those things it doesn’t prevent and shouldn’t put off people eating a Keto diet especially if it helps them medically i.e. addressing Type-2 diabetes.

[hairyben]

Phil. said:

grumbledoak said:

There isn't much point combining a keto diet with vegetarianism.

Why’s that then?

If you mean achieving a Keto diet is more difficult if you don’t eat meat, diary or eggs, then you are correct. But if you don’t eat some or all of those things it doesn’t prevent and shouldn’t put off people eating a Keto diet especially if it helps them medically i.e. addressing Type-2 diabetes.

It would be incredibly proscriptive, inconvenient and probably rather boring thus the chances of failure would be very high.