Keto Diet /Low Carb Meal Plans

[matt_vtr_15a]

A few people seem to be after fat loss or nearing the end of a cutting diet especially so close to summer or for holidays etc.

I am currently on a ketogenic diet myself for the second time, I know it can be a pain finding inspiration for meals.

Therefore this thread is to help people looking for meal ideas on such a diet. I will add recipes/meals and treats I have found on forums and the internet which I have personally used and had success with.

I am currently at work so this thread will get the ball rolling and I will add recipes/meals to it as and when I find the time.

It may help people in the future or now, also feel free to add your own recipes/meals below to help fill it up...

Firstly here is a little snack I am going to have later this afternoon as a tasty treat, I made them last night and they are awesome!!


THESE MEALS ARE MAINLY AIMED AT CKD DIETS

Low Carb Keto Brownies

Ingredients Needed:

2 eggs,
1 scoop of low carb choc whey
30g double cream
25g peanut butter
20g flaxmeal or ground almonds
5g coca
5g butter
tsp vanilla extract
tsp baking soda
Splenda if needed but i dont bother.

Cooking Instructions:

Turn the oven on and heat to 180.

Heat the peanut butter and butter in a microwave for 20 sec to melt.

In a bowl mix the egg, cream, vanilla, coca, soda, whey, peanut butter then flax with a whisk untill smooth and creamy. Smear a little butter onto a baking tray and bake for 12-15 min.

Macros for the above are 50g protein, 52g fat, 7g carbs.

Decent values for a keto diet like I am on, Can even add more fat by pouring double cream over them...

Chicken Curry

Ingredients Needed

100g uncooked chicken, (can amend amount to suit yourself)
50g coconut cream*
30g double cream
1 garlic clove
1 red scotch bonnet (or chilli etc of choice)
tsp ginger powder
tsp of mild curry mix
5g butter

Cooking Instructions:

Mix the coconut cream/cream/ginger/curry paste together in a small bowl to make the sauce.

Brown the chicken off in the coconut oil for a few mins

add the chopped garlic/bonnie and fry for a few mins. Add the sauce to the chicken and cook on a low heat for 5 min/or untill the chicken in cooked.

Serve up on a plate, add a little veg if wanted.

Macros for the above are.......26g protein, 30g fat, 4-5g carbs without veg.


Keto Pizza Base

Ingredients:

1 egg
10g flaxmeal
1/2 teaspoon sweetener
oragano
sprinkle of salt
tsp tomato puree.
40g chicken
30g cheese
10g salami

Cooking Instructions:

Mix the egg, flax, sweeter, and add a pinch of salt

Quick fry it in a small pan and until firm and cooked

Place it on the grill and spreadthe puree/oragano on top

Add chicken cheese and salami for instance or whatever you desire!!

Macros for the above pizza base with the topping I stated gives around 25g protein, 25g fat, 3g carbs!!

Totrilla Wrap:

Ingredients:

1 cup soy protein isolate
1/2 tsp baking powder
1 Tsp whipping cream
1 cup water (Approx, I add water until soft but not runny)
1 Tsp olive oil
2 Eggs
(no need for salt or sweetener)

Cooking Instructions:

Mix eggs, add cream and oil and mix together adding water while mixing until soft mixture with no lumps.

Pre-heat oven to 180-200
Spread very thinly on a well oiled sheet ensuring the mixture is not transparent but not too thick.
Bake in the oven for 10-12 mins

The ingredients amount given makes around 8 wraps for me so personally I make 4 wraps in the oven one night and then save the mixture in the fridge till the next night and make another 4

Although this is not a meal, it is just a recipe for a torilla which can make chicken, cheese, beef etc taste that bit more bearable when you are well into the diet!!

This gives each wrap a carb count of around 1g

Peanut Chicken (This Stuff is Literally the Nuts)

Ingredients:

100g chicken
25g butter
20g crunchy peanut butter

Cooking Instructions:

Chuck the butter in the pan on a hob and get nice and hot.

Put the chicken in and fry until browned off and well cooked.

Put the peanut butter in until melted and warmed through with the chicken

Add a small portion of veg (check carb count though)


Macros (not including any greens) - 26g fat, 29g pro, 3g carbs

Low Carb Breaded Chicken

Ingredients for 8 small goujons

Raw Chicken Fillets
Parmesan Cheese
Almond Flour
Eggs
Salt & Pepper to taste

You’ll need 2 bowls and a plate for the food preparation stage. You want to create an assembly line on your kitchen worktop in the following order:
Raw Fillets
Bowl of whisked eggs
Bowl of combined parmesan and almonds (salt & pepper are optional)
Plate to set your breaded chicken on

Cooking Instructions:

Pre-heat Oven to 190oC

Get 2 eggs and whisk together in a bowl

Get about 40 grams of parmesan (the powdered kind), and 40 grams of almond flour and place them in a seperate bowl. (you may also add small amount of spice if you like a kick)

Cut the chicken fillet into small strips

Now take a chicken strip and dunk it in your egg mix

Shake off any excess and drop it into your ‘breading mixture’ and roll it around until covered and set on a plate and repeat until all chicken strips are coverered

Leave for 5-10 mins for crumbs to adhere to chicken.

Put a little oil in a frying pan and turn to a medium hot heat and cook the strips for 3-4mins each side or until browned off.

Place chicken strips onto baking tray with foil and put into the pre-heated oven for around 20-25mins.

Each strip (normal goujon size) has around 0.35g of carbs

These are therefore pretty handy to throw on a low carb tortilla ;)

TYPICAL MEAL PLAN FOR A FULL DAY (refer to post 12 for my diet)

MEAL #1
5 whole eggs (make sure to buy omega-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good Omega-3 fats); add another 4 egg whites to this (they don?t need to be the *****-3 ones; you can use liquid egg whites)

MEAL #2
SHAKE: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)

MEAL #3
"Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

MEAL #4
SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)

MEAL #5
"Fatty Protein Meal": 8oz Salmon, RED MEAT with a little green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

MEAL #6
SHAKE: 50g Whey with 1 ? tablespoon all natural peanut butter or 4 whole (*****-3) eggs and 4 extra whites

[scot-ish]

they brownies look like a good thing.

and dont mean to be a pain, but its a scotch bonnet, not bonnie lol

[matt_vtr_15a]

they brownies look like a good thing.

and dont mean to be a pain, but its a scotch bonnet, not bonnie lol

HAHA edited mate!!

Also added a keto pizza, I personally quite like this one, don't get me wrong it aint no dominoes but it is nice to have a base to what your eating instead of just chicken, cheese etc

Going to add a few more as and when I get chance, I understand some of these take prep etc, but so worth the effort in my opinion only takes a little bit of time at night and you can do yourself a big enough portion to last a couple of days!

[matt_vtr_15a]

A few recipe ideas there now, will get some more up soon!!

Makes low carb diets that much easier :y:

[P90PTS]

Watch what you are doing with your carb intake mate, you could be running a very fine line to brining your body out of a state of ketosis, especially if you are eating one or more of the above meals each day.

A personal meal favourite of mine is:

2 Grilled Beef burgers 6 carbs on my current burgers
2 Poached Eggs (On top ideally) 0 carbs
Handful of grated cheese 0 carbs

6g Carbs but ideal for a full meal which will basically counts my entire daily total.

I eat lots of salami on Keto, 0 carbs, very tasty and a good source of protein and fat.

I am sick fed up of water protein shakes, really miss my milk tbh, reading online you can use whipping cream or coconut milk, but both give me the dry boke so not really too keen!

Gonna start experimenting with Guacamole next week, packed with lots of good minerals and vitamins, however quite high on carbs so testing will be key.

OP - When are you deciding to 'Carb-up'?

P.S Ketostix are a waste of time and money if that is what you are using to measure whether not you are in ketosis or not, the best way to know is if you are pissing like a race horse, your breath smells and can taste metal in your mouth (not ideal if you have fillings!!!)

[P90PTS]

Furthermore:

You may have already came across this, but for any other newbies to Keto or want to learn how Keto works this is an outstanding read:

http://forum.bodybuilding.com/showthread.php?t=132598293

[matt_vtr_15a]

P90PTS

Cheers for input mate, Those meals are just to add a bit of flare to the diet when you need a bit of an uplift...not meals that are to be consumed all the way through the diet.

Generally I live off of olives, spicy meats such as pepporoni and salami, mackarel, salmon and chicken/tuna with homemade mayo, eggs, steak, guacomole (sp) is nice but it gets so sickly!!

All of the main keto food groups really, have a handful of nuts as a small meal a couple of times a day to...

I know when I'm in ketosis I just like to double check!!

Well This thursday I have been on CKD for 2 weeks so I am going to have a couple of pieces of fruit friday night and maybe a juice drink to prepare my body for a day of carb ups on Saturday :y:

[P90PTS]

I might give that Keto Pizza a shot, i'm getting abit fed up with Chicken and Burgers with eggs!

How much weight have you lost in your 2weeks and what is your goal?

Check out my website, I've started diarising my Keto...

http://www.valstafford.com/Val/Keto.html

[matt_vtr_15a]

good diet diary idea that mate how do you find losing or holding water on creatine? !! The pizza is not too bad!! I normally make one of those meals every couple of nights or so!!

typical diet for me is...

7.00am - t5 and litre of water

8.00am - 4 eggs scrambled with a nog of butter and splash of double cream

11.00am - around 35/40g of peanuts/cashews etc

2.00pm - 3 eggs scrambled with salami or chicken in and grated cheese

4.30pm - I have about 8 olives to keep me going

6.30pm -training

PWO - chicken and egg omlette with grated cheese maybe a bet of spinach but not much at all and a no carb protein shaked with water and a splash of double cream (tastes vile)

Not weighed in yet mate, from my last keto I have learned to do it on a weekly basis as it motivates me more as I see the pounds drop!!

Visibly I have lost a lot though so can't wait to weigh myself tommorow after two weeks!!

[P90PTS]

I don't think i'm retaining any water at all with the creatine, pissing like a racehorse just now but that is a side affect of keto, been waking up bloated the last couple of days so going to have to look at that.

I've updated my diary on my site tonight so feel free to have a read

http://www.valstafford.com/Val/Keto.html

Really have 0 appetite just now.

How are you feeling on the T5s? What one's you go for?

I'm on 8lbs in 8days, pretty good so far and noticing big differences in my muscle tone already, just about another 15lbs before I do to Thailand and i'll be happy!

[matt_vtr_15a]

I don't think i'm retaining any water at all with the creatine, pissing like a racehorse just now but that is a side affect of keto, been waking up bloated the last couple of days so going to have to look at that.

I've updated my diary on my site tonight so feel free to have a read

http://www.valstafford.com/Val/Keto.html

Really have 0 appetite just now.

How are you feeling on the T5s? What one's you go for?

I'm on 8lbs in 8days, pretty good so far and noticing big differences in my muscle tone already, just about another 15lbs before I do to Thailand and i'll be happy!


My appetite is pretty shocking on keto as I force feed myself, but with t5's its even harder i could go 2 days without eating no problem!

They are the strongest t5s i have ever had, actually wouldn't be suprised if they where coke!!

Got them off one of my mates dads, he deals a lot of good quality dodgey stuff!!

These things are obscene, most of my mates cant take them as they shake a lot more than on normal t5's

I think they are just bigger doseages, or other t5's are cut with stuff that weakens them...

Much much stronger than diamond labs ECA 30! different league infact

good loss that is mate!!

[matt_vtr_15a]

Adding a general meal plan which is based on a 200lb male to the first post!!

May help give an idea of what a general day typically comprises of :y:

It's a Dave Palumbo (sp) keto diet...

I generally follow that in terms of breakfast being scrambled eggs (a lot of fat is good) personally I just have 4 full eggs scrambled with a dash of double cream and bit of butter, protein shakes through the day in which I add double cream to boost fat content along with the peanut butter (no carb protein)..

and then a oily fish or steak meal for tea or one of the meals I mentioned in the first post, or chicken with lots of homemade mayo etc... and a few nuts...

The diet plan gives an idea of how much and how often you should be eating, amend to suit yourselves really... hope it helps!!

I also replace MEAL 4 (shake) with a tin of mackarel in chilli sauce..

it has about 30g of fat 20g of protein and 0g carbs and plenty of omega 3!!

this stuff

http://www.mysupermarket.co.uk/Images/ExternalImages/ProductsDetailed/53/003053.jpg?ts=633851753184

[Giraffe]

Yessss Mackerel is full of win, it's even nice with mayo.

[Scott]

im just through my 1st week and a half of "keto".

Doing well so far, didnt weigh myself before i started im not really bothered what i was just looking to drop some visible weigh.

Kind of enjoying it so far and not finding it difficult to eat the right things even when out for meals etc...

Breath smells a bit sometimes but easy fixed.

cool story bro etc....

[matt_vtr_15a]

im just through my 1st week and a half of "keto".

Doing well so far, didnt weigh myself before i started im not really bothered what i was just looking to drop some visible weigh.

Kind of enjoying it so far and not finding it difficult to eat the right things even when out for meals etc...

Breath smells a bit sometimes but easy fixed.

cool story bro etc....

good man!! keep us up to date mate!! starts visibly falling off in no time, I can tell visibly by a mirror and by putting on old clothes if they where tight fit etc..

keep it up mate

[Scott]

just over half a stone in two weeks which i think is pretty good as my excercise has been low due to work etc...

How does my diet look though im still concerned im getting to many carbs?

As soon as im up:
Couple of slices of ham/meat/chicken (was having a protein shake but it really wasnt agreeing with me and i felt sick for hours after)

Breakfast:
2 eggs (boiled then with mayonnaise or scrambled)

If hungry a handful of mixed nuts

Lunch:
Can of tuna/chicken with lettuce and mayo. As much as i can fit in my lunch tub :P

Dinner:
Burger/chicken/omlette/bacon/sausages with brocolli, cauliflower or some other low carb veg.

Only drinking water or water with Lime.

Weekends i hold my hands up im still on booze but only vodka/soda/lime or wine. No beer/cider or fizzy mixers

[P90PTS]

Your diet doesn't seem too bad Scott, ideally to get into a state of 'Ketosis' you need to eat sub 50g of carbs a day, which you are no bother.

Not sure if you seen this in an earlier post but this is my current homepage (at least that's how it feels!!)

http://forum.bodybuilding.com/showthread.php?t=132598293

[Scott]

Great thanks. Missing tomato sauce :p

That link is excellent!

[falkirk_bairn]

Im going to start this soon, have been on a high protein diet but seem to have hit a wall with the weight loss.

My main question is, how important is the morning excercise with an empty stomach? Im really not a morning person so would much rather excercise at night!

Was thinking about a meal plan of:

Breakfast: Small bowl of cereal
Mid morning: A Yogurt - This any good?
Lunch - SOme Chicken/Tuna Mayo
Dinner - Chicken/Steak with broccoli & chorizo or something like that

Then some nuts or cottage cheese for an evening snack.

Currently im eating a sandwich or baguette for mid morning and lunch so far too many carbs!

Im reasonably fit, just got the last bit of fat to shift as my BMI is about 24!

[Powellyboi]

Morning exercise is important mate, need to get your body burning calories at top speed all day..

[P90PTS]

Im going to start this soon, have been on a high protein diet but seem to have hit a wall with the weight loss.

My main question is, how important is the morning excercise with an empty stomach? Im really not a morning person so would much rather excercise at night!

Was thinking about a meal plan of:

Breakfast: Small bowl of cereal
Mid morning: A Yogurt - This any good?
Lunch - SOme Chicken/Tuna Mayo
Dinner - Chicken/Steak with broccoli & chorizo or something like that

Then some nuts or cottage cheese for an evening snack.

Currently im eating a sandwich or baguette for mid morning and lunch so far too many carbs!

Im reasonably fit, just got the last bit of fat to shift as my BMI is about 24!

Morning exercise is paramount, you want to kick start your metabolism for the day. Keep your heart rate between 140-160 otherwise you will begin to burn muscle before fat.

Cut the cereal in the morning, un-needed carbs. Have a shake or 2.

Use the link I have posted above and you will see what foods you can and cannot have.

BMI is a load of shite. Doesn't take into consideration any muscle mass

[Jungle_Jim]

quick question i am starting a keto diet but wanted to know can you keep the diet low fat as well, will that aid in weight loss or prevent Ketosis. For example if i eat low carb and just high protein (tuna salad / chicken, eggs etc) will that work, or do i need to eat a set level of fat to kick start my body into using that instead.

cheers
James

[DusheR]

quick question i am starting a keto diet but wanted to know can you keep the diet low fat as well, will that aid in weight loss or prevent Ketosis. For example if i eat low carb and just high protein (tuna salad / chicken, eggs etc) will that work, or do i need to eat a set level of fat to kick start my body into using that instead.

cheers
James

Your body either uses carbs or fat as energy. If your not consuming any energy your fatigue levels will be too high to function. And isnt healthy for the body. You will need high fats. It seems people are scared by the word fats. Its not a bad thing, youve just got to eat the right fats. I really love almonds, have a sweet taste to them. Perfect to munch on after a carbless meal.

Whole eggs, nuts, peanut butter, oils etc. All good to add to your diet. If your so concerned about fat, maybe train a carb cycling diet first. Works better for me as my body seems to work well with carbs.

[Jungle_Jim]

ah cheers that makes sense,

I went shopping earlier to try and get a load of stuff that would help :)
is this the right sort of stuff

Avocados,
spinach
eggs
cashew nuts
Mayo -with a hint of chilli (for my salads)
Large iceberg Lettuce - was thinking i could use the leaves to make wraps (alternative to torilla wraps) maybe with mince and chillies etc
Muscles
Tuna - to go with salad
Individual cheddar cheese pieces - good for a snack
beef burgers - will just do them with a salad
salami
sausages

[matt_vtr_15a]

ah cheers that makes sense,

I went shopping earlier to try and get a load of stuff that would help :)
is this the right sort of stuff

Avocados,
spinach
eggs
cashew nuts
Mayo -with a hint of chilli (for my salads)
Large iceberg Lettuce - was thinking i could use the leaves to make wraps (alternative to torilla wraps) maybe with mince and chillies etc
Muscles
Tuna - to go with salad
Individual cheddar cheese pieces - good for a snack
beef burgers - will just do them with a salad
salami
sausages


Thats the right sort of thing mate, be careful with burgers and sausages though mate etc as cheap ones can contain carbs from shit they put in... Personally I buy from the local butcher some proper lean meat!!

Don't have too much lettuce as ideally you want no more than 5g carbs per meal...

Double cream is useful to me to as I put a splash in with my protein shake etc to bump up the fat content and then eat a few nuts afterwards to!!

Tuna is fine mate, but pretty low in healthy fats, I have switched tuna for mackerel now, very tasty and oily fish:y:

There is also some canned mackerel in chilli sauce which has fuck all carbs and pretty much has a very good balance of protein/fat...

Mayo is useful to add to chicken, fish etc and bump up the fat count, Personally I make my own as hellmans etc is full of damaged fats, won't kick ya off keto but may aswell get some decent omega 3 in your body and healthy oils etc :y:

[Jungle_Jim]

i have been keeping a food diary - what do you guys think so far am along the right lines, unfortunately i dont really get time to do the whole 5-6 meals thing. sausages ive got are fairly decent ones

Keto Food Diary

Day 1: Started at lunch - no breakfast - up late :)
Meal 1 - 2 eggs / 2 small burgers / salad
Meal2 - tuna / salad / mayo
Snack- 2 x Cheese pieces
1 x protein shake

Day 2:
Meal 1 - 2 x sausages
Meal2 - Lettuce wraps with chilli beef
Meal3 - omelette - 3 eggs / cheese / burger / spinach & rocket salad
Snack - hand full of peanuts
1 x protein shake

Day3:
Meal 1 - 2 x sausages
Meal2 - salad with tuna / egg / anchovies in olive oil / mayo
Meal 3- spicy chicken in low carb tortilla wrap (not ideal this one)
Snack - hand full of peanuts

Day 4
Meal1 - 4 x thin slices of ham with cream cheese
Meal2 - sausages and some chicken
Meal3 - muscles with garlic and an egg
Snack- 1 x Cheese piece

should i be seeing any results yet or is it still too early, also did you guys have any problems with water retention on this (sometimes my belly can go from flat in the morning to looking like i have put on 1/2 a stone by the end of the day)

any advise / tips / help is all good
Cheers
James

[McGuire86]

Add a couple protein shakes in to up your protein intake, thats what I did on my altered ketosis diet. Throw in some high strength omega3 tablets, good source of fatty acid.

Another great snack, proper pork scratchings! Wouldnt reccomend them everyday but now and again, average pack contains 20g of protein and 20g of fat iirc

[Scott]

Update from me. In three and a half weeks I have gone from 96.3kg to 89.9kg. Delighted is an understatement!!!

I reckon I'll do it for another week on Monday giving a total of five weeks and I'll probes do it again for a month before holidays in September. I'm 6'1" and would like to be 13.5 stonish though if I continue weight training weight means nowt if I look "good"

Great thread and advice

[McGuire86]

Scott, the first few weeks are mostly water retention loss, once that is out the way then (1month in usually) the real fat burn steps up.
If I was you I would continue until the holiday, as now you are at the stage to really get great results.
Stay consistant and aim for 1-2 lb loss per week :y:

[Jungle_Jim]

just thought i would do a quick update, i have stuck with it, combined it with high intensity workouts and its definately paying off so cheers guys i have nearly completed 2 weeks and lost just over 7lbs (although alot of that will be water) but is a massive step in the right direction as this last year ive been working as a web designer sat on my arse all day in an office. cheers for the advice lads

[Powellyboi]

Thats good progress mate but try to slow the weight loss down a little, make sure you continue to eat well and work hard.. Just keep it clean!!

[Jungle_Jim]

yeah mate will do i dont expect it to carry on dropping off nearly as fast it has been. i was without whey protein for most of the second week but managed to get some more so that should help a bit. Seems to be working well though i dont really notice peaks and dips in energy like i used too when i was having carbs

[Powellyboi]

Where do you train?? I train at pulse 8 in winnersh but I guess you train next to asda??

[Scott]

So after 5 weeks i have came off the diet and plan to continue to excercise and eat better then at the end of august ill do this for another 4 weeks before i go on holiday.

Results:

Starting weight: 96.3KG
Weight last night: 87.8KG

Total loss of 8.5kg in 5 weeks and i was far from excercising enough particularly over the first two weeks!

Really happy and i have proved to myself that I can stick to the diet and that it works!

[DusheR]

So after 5 weeks i have came off the diet and plan to continue to excercise and eat better then at the end of august ill do this for another 4 weeks before i go on holiday.

Results:

Starting weight: 96.3KG
Weight last night: 87.8KG

Total loss of 8.5kg in 5 weeks and i was far from excercising enough particularly over the first two weeks!

Really happy and i have proved to myself that I can stick to the diet and that it works!

When you come off a keto diet expect to add a lot of water weight back on...

[WestyVTR]

just a note on diets, they dont work, fat % goes up and down, adreanal fatigue, toxic body etc etc..

Eating fat wont get you fat, animal fat is what we have evolved on...eating sugar (look up sugar... its poison...) will get you fat, sick, and a toxic body, no more than 25g carbs (sugar) in any one sitting.

If it hasnt got eyes or cant be grown in the ground dont eat it.... thats a good rule to follow.

eating modern non-foods that are packed with toxic drugs that you cant even read.... shoudl be avoided at all costs... isnt this just another way of taking drugs? or funding the drug companies... ah so they make you sick so then you buy there drugs....

if you are building your body dont panic... eat organic...

You cant build a good body with shakes and toxic foods and drinks that are full of toxic unnatural materials, this will just feed parasites and fungi living inside you that will cause more issues.

If your body is healthy it wont want the extra fat.... so remember you are what you eat... modern research suggests that every cell in your body is renuewed every couple of years... a new body in a few years.... take a photo now.... and then in 3 years..... there is your progress....

good to see you reducing your body fat scott and keeping your well being in mind, can you keep it off and keep a healthy well balanced mind and body. Have your sleep patterns and energy levels improved or not so much?

[Reid]

See the amount of posts Iv seen recently with you talking pish. Obviously too much sugar
is bad any one but id hardly try to poison my eniemies with it.

[WestyVTR]

talking pish... wow! really what is pish?

[Scott]

Few weeks off it now and feeling pretty good. I appear to have put a bit of weight on but the scales dont show it much if at all.

Im currently looking to go back on this Monday and hopefully stick on it until the end of septemberish with possibly a few days off in between (which i know isnt advisable but might need it for my sanity!)

Aim is to loose another half stone really which would bring me down to in between 13.25 stone and 13.5 stone.

back in full flow at football preseason as well.

[Peter_D]

Im currently looking to go back on this Monday and hopefully stick on it until the end of septemberish with possibly a few days off in between (which i know isnt advisable but might need it for my sanity!)


As far as i'm aware this is actually something which they advise you to do, every now and then you need a couple days off to "carb up" and then go back on it

[Giraffe]

Few weeks off it now and feeling pretty good. I appear to have put a bit of weight on but the scales dont show it much if at all.

Im currently looking to go back on this Monday and hopefully stick on it until the end of septemberish with possibly a few days off in between (which i know isnt advisable but might need it for my sanity!)

Aim is to loose another half stone really which would bring me down to in between 13.25 stone and 13.5 stone.

back in full flow at football preseason as well.

Just gotta remember that if you do carb up, it will take you around 3 days iirc to get back in to Keto...

[Scott]

yeah its the thing that makes me question what peter has said, and its not the first time i have heard that a day off could boost it?

When i say a day off what i really mean is if im out for dinner on a saturday night i might have some chips or potatoes with my meal rather than a full day of pizza, pasta and beer :D

Mind you havent had a beer since the start of june. Skelping the wine and vodka with soda mind :D

[matt_vtr_15a]

yeah its the thing that makes me question what peter has said, and its not the first time i have heard that a day off could boost it?

When i say a day off what i really mean is if im out for dinner on a saturday night i might have some chips or potatoes with my meal rather than a full day of pizza, pasta and beer :D

Mind you havent had a beer since the start of june. Skelping the wine and vodka with soda mind :D

definately carb up, if you train or active enough you will be fine anyway!!

It boosts metabolism and replinshes your stores in muscles and is basically used immediately to help repair muscles etc!!

Keep it clean,

some fruit to trigger the body into being ready for some more sugar, I have a sunday dinner with some fresh orange juice etc or some pasta based meal etc!

Try and keep fat content down on this day ie. pasta but dont lace it with cheese!!

Will definately boost results, its quite bizarre!

[DusheR]

The diet your describing is called 'carb cycling'. Very affective. Eating carbs every 36th meal, 100g oats is normally the best. I read a book saying dont drink water with this meal too :/ cant remember why, was a while ago. Book was called 'Game over'

Edit: found free download

http://www.bodybuilding.com/fun/lobliner14.htm

[McGuire86]

When I carbed up on ketosis, I did it on a Sunday and went all out, ate everything and anything, junk and all

[Scott]

No water? Shit I'm drinking litres a day!

Great advice again I'll have a carb day/meal

[Peter_D]

No water? Shit I'm drinking litres a day!

Great advice again I'll have a carb day/meal

Think he meant if you are carb cycling, then don't drink water with your carb up meal (your 36th meal)

[P90PTS]

My carb up days were usually Saturday's when I went out with the boys as I'd be on the beers! I know it's not the same effect as eating pasta etc but it's still carbs.

I lost 10kg in just over 7 weeks and have sustained that weight loss too, i'm away to Thailand in the morning (currently in Dubai) to train and see the sights, expecting to loose at least another 8 kg

[Scott]

ah i see. Ill either use a saturday or a sunday for a carb meal, usually hardest to avoid then. Im still off the beer since June though.

[Scott]

went a bit carb mad on saturday and have broken off the diet again. Last weight was 13st 3lbs.

Starting weight was 96.3kg

Combined 8 weeks on keto diet gives a current weight of 83.9kg.

Total loss of 12.4kg.

Plan now is to continue with exercise and eating sensibly. Still off beer and cider and plan to stay that way.

Keto works, im living proof and it doesnt need to be intense excercise for it to work either!

[jw1325]

I asked Matt about this a few weeks back and tried to cut out carbs...

I did well for about 3 days, but after the 2nd day I got this terrible headache. it wasn't a migraine ( im prone to them) but it didn't matter what painkillers I took, how much more I ate, or how much I tried to sleep it off it was there.

Eventually, I just had to have a bloody sandwhich. and after 15 minutes BOOM headache gone.

Kept it to low carbs and lost like 10lbs in 2 weeks. then got lazy and put it back on.

Deffo gonna try it again though - low carbs though as I need some (for headaches and pernicious anaemia)

[Scott]

yep had a sore head during induction phase the first time, as well as tiredness but decided to power through and it symptoms were gone within the next day or so

[Peter_D]

I'm gonna start this on Monday, my aim is to lose some bodyfat. After putting on weight when i came off drugs and was off work for 6 weeks i put heaps on, in October i was 14 stone 7lb after one week of dieting when i started back to work, so may of been 14 stone 10lb

I got a medical on Tuesday, i am 11 stone 5.8 lb (with jeans and tshirt on), 5 foot 8.5, BMI about 23.7

Bodyfat is 19.6%, wanna get down to maybe 15% or less

I will be doing the keto diet but also continuing a calorie deficit...so my idea of food would be something like this..

6am: Some mixed nuts OR whatever people can suggest? (dont have time to cook anything)

10am: 2 pork or beef sausages (grilled, eaten cold) -OR- 2 small beefburgers (grilled, eaten cold) and a piece of fruit - which fruits are acceptable?

1pm: Same as above

4pm: Same as above

8pm: Either roast chicken, beef or pork with broccoli, caluiflower, mushrooms - OR - Salad of either chicken, smoked salmon or tuna with light mayo (is this mayo ok?) with lettuce, cucumber, yellow peppers, green peppers and spring onion

I'm not a great food connoiseur so shit like that will be enough to keep my pallet happy

Anything that ever needs fried will be done in coconut oil

I've read through the whole of that Keto link, took fucking ages but there are a few foods which aren't mentioned

What i wanna know is, are things like cheap pork/beef sausage and burgers ok to eat for at work? Is bacon ok?

What fruits am i allowed? What fruits am i not allowed?

Is sugar free chewing gum ok to chew on?

Are there any breads which i can have occasionally like on a weekend, like the stuff with seeds in it? Or is all bread a no-go?

I have been eating alot of carbs in my calorie deficit so far so i'm thinking doing this will benefit alot although will probably destroy me going from pretty high carbs to low carbs (i was eating one Go-Ahead bar per lunch break at work, so 3 a day and nothing else apart from dinner at night and a light breakfast in the morning)

Cheers for any help itll put my mind at rest!

[McGuire86]

Don't have fruit on ketosis, the sugar in the fruit will stop your body producing ketons.
Any carbs you do have, have veg. Salad like lettuce is ok, but not tomatoes as again these contain sugars.
Bacon is ideal as it is fatty, basically you want high protein high fats in your diet.
On Sunday you can have a carb load day when you basically eat what you want.

[auds]

Tomatoes are actually a fruit ;)

So why do you have to 'carb up' I don't want to do that as I feel that would be going back to square one? I want to lose weight and tone up, would this diet be good for me or not really?

I already try to avoid carbs as I find they bloat me, or if I mix protein with carbs I bloat.

Any advice would be much appreciated guys :)

Also exercising and diet.....is this a good combo for weight loss, or should I really do one or the other? I guess with exercising I am bound to put weight on as I build muscle, so if I weigh myself and I've gained it's not because I am not losing weight right lol? I just want to lose like a stone fat, and then tone up :P

[McGuire86]

I know they are fruit but people have them within salads so thats why I said that ;)

This diet is extremely good for fat loss but you have to be 100% strict, its not for everyone as it is an extreme diet.

Your carb up or your cheat day is basically to re-feed your depeleted muscles and to re-fuel them for the following week of ketosis, you wont go back to square one by doing this as it takes a while for the body to re-learn how to process carbs for energy again instead of fat.

[auds]

Ok I shall give it a try, chat to you later on msn yeah for more details :D going shopping now before work so I shall get lots of chicken lol :P

[Peter_D]

Don't have fruit on ketosis, the sugar in the fruit will stop your body producing ketons.
Any carbs you do have, have veg. Salad like lettuce is ok, but not tomatoes as again these contain sugars.
Bacon is ideal as it is fatty, basically you want high protein high fats in your diet.
On Sunday you can have a carb load day when you basically eat what you want.

Cheers pal bit gutting about the fruit part of it but fuck it!

So are beefburgers and sausages ideal aswell then?

Do i have to carb up once a week, or can i do it once a fortnight? Or how long into it would you suggest doing a carb up, should i wait a fortnight before doing a carb day to allow my body to fully take to the ketosis stage, and then maybe do it once a week after that?

I'm hoping to maybe stick at this diet for 6 weeks and see good gains in that time, then the following 2 weeks after that just slowly start adding carbs back into my diet a bit at a time and then maintain a healthy normal diet after that

Got my shopping done ready for starting tomorrow, wish me luck :oops:

[Scott]

The first 5 week spell I did it I had pretty much no carbs at all. No carb days. Not sure if it was right or best but that's what I did. In the second 3 week spell I had a carb meal I.e on a Saturday night with friends or another night of the week I was out.

I lived on sausages for breakfast but I usually made sur it was steak sausage or steak lorne to make sure protein and fat was high with minimal fillers

[Peter_D]

The first 5 week spell I did it I had pretty much no carbs at all. No carb days. Not sure if it was right or best but that's what I did. In the second 3 week spell I had a carb meal I.e on a Saturday night with friends or another night of the week I was out.

I lived on sausages for breakfast but I usually made sur it was steak sausage or steak lorne to make sure protein and fat was high with minimal fillers

Cheers bud might just try no carbs for the first fortnight and then have a small carb up day and then again for a fortnight with minimal carbs...then after 6 weeks of it hopefully that'll be enough and i'll wean myself slowly onto a moderate carb intake for 2 weeks

[Frankay]

This sounds like a very good diet and am definatley going to try this starting next week. i will be at univeristy most days until 4 sometimes 6 in the night, i love mackrel and tuna what sort of thing could i make myself for a lunchbox to keep me going throughout the day?

[Peter_D]

I have been cooking grilled beefburgers, proper meat. Had a tin of mackerel aswell in hot chilli sauce which is zero carbs compared to the tomato sauce ones which have a small amount of carbs. And a couple of those Babybel cheese things, zero carbs too

Tonight for dinner i had home grown baby leaf lettuce, cucumber, green pepper and roast chicken

Have some roast chicken left for tomorrow for work

[Frankay]

I have been cooking grilled beefburgers, proper meat. Had a tin of mackerel aswell in hot chilli sauce which is zero carbs compared to the tomato sauce ones which have a small amount of carbs. And a couple of those Babybel cheese things, zero carbs too

Tonight for dinner i had home grown baby leaf lettuce, cucumber, green pepper and roast chicken

Have some roast chicken left for tomorrow for work

babybel sounds like a plan. What are the best nuts or dried fruit to eat?

[Peter_D]

I dunno if your allowed dried fruit but not sure

I got a bag if mixed nuts, like brazil nuts, walnuts etc...dont buy salted ones though, and peanuts are a little worse than the others

[matt_vtr_15a]

I eat leerdammer, tasty and complies with the diet however I try to limit processed foods!

The aim I go for is 60% fat and 40% protein, it feels wrong but you really need to trust the diet and get those healthy fats into your body..

such as nuts, oily fish, eggs, olives/olive oil and red meats!!

start the day with a very high fat meal, infact this is the fattiest meal of the day for me to really kick the body into knowing it's only getting fats

I will eat 4 eggs scrambled with butter and a dash of double cream with a side serving of buttered mushrooms!

Goes down a treat and really kick starts the body in the morning!!

Personally I start the diet with very little calorie deficit, literally 200 calories under the recommended allowance for a male of my size...

I increase this calorie deficit as the results slow, as a result of this diet my appetite is reduced to fuck all anyway so i can deal with it!

Don't skip carb days, personally I do 2 weeks without carbs to start and then do them once a week, kill yourself in the gym and you WILL need the carb up!

Carb up cleanly if possible, or eat like a pig but I try to keep fat low on carb days....

I'll start off with a juice drink or piece of fruit to prepare the body personally I demolish a can of pineapple chunks!

followed with jacket potato and beans with a bit of cottage cheese...

and then I will have lemon chicken and egg fried rice from the chink if I plan on a night on with company sort of thing...

hope this helps

[Peter_D]

Great info there cheers pal, i had a few carbs at the weekend so im gonna call last week an introduction week and carry on from this week with no carbs for a fortnight

Gonna have scrambled egg for breakfast since iv been pretty stuck for makin food at 6am

This next fortnight will be even stricter and hopefully goes well

[matt_vtr_15a]

After a few weeks off the gym and dieting I am now fully recovered to go hard at work again!!

New routine as of 2 weeks ago is, fasted cardio at 7am for 40mins then back to the gym at 5.30pm for a rowing session or weight training session dependent on the day...

Along with a strict keto diet which started as of sunday afternoon...

Weighed in at 16stone 3 with around 18% BF...

I will try and keep you updated, might convert some of the non believers :p

Looking to get down to 14 / 14.5stone i think as 2 stone of fat loss should see my bodyfat into mid single figures and be pretty shredded!

Anybody currently on the diet?

[Scott]

Nope but thinking of going back on, i put on half a stone on holiday which was purely booze and rich foods. Im still under the 14stone barrier but want to get back down to where i was or further.

Cant seem to get myself motivated to do the prep at the moment

[matt_vtr_15a]

Nope but thinking of going back on, i put on half a stone on holiday which was purely booze and rich foods. Im still under the 14stone barrier but want to get back down to where i was or further.

Cant seem to get myself motivated to do the prep at the moment

same as I was mate, however I didn't have a holiday just a lot of weekend benders including pizzas and lots of lager etc... I literally ballooned..

already lost bloat and look much better just a few days in but now can't wait for the fat loss to kick in..

I think I am going to do keto until atleast the new year...and very slowly introduce carbs in a 'dukan' diet style to make it a little less of a rebound when eating carbs again etc...

and then maintain maybe slightly bulk up till summer then have a 6-8 week cut ready for the sunny days

[McGuire86]

same as I was mate, however I didn't have a holiday just a lot of weekend benders including pizzas and lots of lager etc... I literally ballooned..

already lost bloat and look much better just a few days in but now can't wait for the fat loss to kick in..

I think I am going to do keto until atleast the new year...and very slowly introduce carbs in a 'dukan' diet style to make it a little less of a rebound when eating carbs again etc...

and then maintain maybe slightly bulk up till summer then have a 6-8 week cut ready for the sunny days

matt you have the knowledge and the motivation you just lack consistency. so many times you keep stop starting, you could of been down to a good bf% and well into lean bulking by now!:n:
just stick at it this time mate! or i'll rape you with a rusty barbell:y:

[matt_vtr_15a]

matt you have the knowledge and the motivation you just lack consistency. so many times you keep stop starting, you could of been down to a good bf% and well into lean bulking by now!:n:
just stick at it this time mate! or i'll rape you with a rusty barbell:y:

Haha mate, that post could not have been anymore correct....

I have everything in place now and totally driven..

Got a good consistent routine planned which will keep me into it! Actually loving it at the moment especially with joining a gym next to work so I can go straight there before and after work which is less hassle :y:

Got some soya protein the other day (no carbs) and it's fucking foul...I'm giving it my mate it's that bad..found some other stuff which I will get tommorow then I'm laughing!!

[matt_vtr_15a]

Bought this stuff to help after PWO and to fill mid-meals in..

http://www.supplement-reviews.co.uk/sci-mx-pure-protein-grs-5-review/

Find it much easier to have a shake than food as my appetite is so low from this diet. Only had vanilla flavor in stock, however mixed with water doesn't taste too bad!!

I also add a dash of double cream to keep fat in check unless its an evening PWO shake and I just settle for the shake on it's own!

Just a heads up cause some of the low carb protein powders are fuckin horrendous tasting when mixed with water.

[Scott]

i need to get back on this shortly. If anything to bring my appetite back down!

[matt_vtr_15a]

i need to get back on this shortly. If anything to bring my appetite back down!

My appetite was crazy before, I could eat for england!

It's totally supressed! Over the last week the family have had an indian, chinese n pizza and it's not bothered me in the slightest!!

[Scott]

4 days in. Feeling a little gloomy in induction this time. Might have been the late nights this week combined though.

[Carl-h]

On this kind of diet can I still train as hard as I do currently? And is it best to get off it as soon as you have the results? Like if I could get them in a month (have a couple of days off inbetween) then not do the diet again until I need to?

[McGuire86]

On this kind of diet can I still train as hard as I do currently? And is it best to get off it as soon as you have the results? Like if I could get them in a month (have a couple of days off inbetween) then not do the diet again until I need to?

I lost abit of strength on ketosis diet. You need to be on it 6days a week min.
It will take you atleast 3months (from experience) to see results that are worth stopping the diet.

[Carl-h]

I lost abit of strength on ketosis diet. You need to be on it 6days a week min.
It will take you atleast 3months (from experience) to see results that are worth stopping the diet.

Okay thankyou, could you have a look through my other thread struggling with diet? You seem quite knowledgeable lol.

[Scott]

My ghey diary of weight on keto diet:

Monday 31st October (starting weight): 14st 1.25lbs
Monday 7th November: 13st 10.5lbs
Monday 14th November: 13st 8.25lbs
Monday 21st November: 13st 7lbs
Monday 28th November: 13st 3lbs

Pretty much done with this cycle now.

[McGuire86]

My ghey diary of weight on keto diet:

Monday 31st October (starting weight): 14st 1.25lbs
Monday 7th November: 13st 10.5lbs
Monday 14th November: 13st 8.25lbs
Monday 21st November: 13st 7lbs
Monday 28th November: 13st 3lbs

Pretty much done with this cycle now.

How long are you doing it for ? If it's only 4 weeks then that's not enough man. I was doing keto for at least 4 months.
It is pretty tough to keep to something like this for so long. If you don't feel like it then I suggest just a standard cutting diet reducing carbs and calories every week

[Scott]

How long are you doing it for ? If it's only 4 weeks then that's not enough man. I was doing keto for at least 4 months.
It is pretty tough to keep to something like this for so long. If you don't feel like it then I suggest just a standard cutting diet reducing carbs and calories every week

It was just a quick fix mate :) Had put a bit of weight on from holiday, wanted to drop it quickly.

Before i went on holiday i was maintaining the weight i was and was happy with that. So now that i have dropped it off again (aware that i will add a bit in water ret) its back to the excercise and eating i had previously.

[McGuire86]

Oh I see, thought you meant you had only been doing it for a month at a time!

Yeah it is a great way to get results if you do it right!

[Scott]

Managed to keep the weight off all the way into June. Then football close season resulted in no excercise, increased eating and a week of ridiculous indulgence in Ibiza. Put on a stone...

4.5 weeks into Keto again and the stone is off, another 3.5 weeks on keto and i should be right where i want to be. Football is back so i should keep it off again right through the year and ill adjust my exercise/diet during the close season.

[Scott]

6 weeks on keto

starting weight this time was 14st 3.5lbs
Today 12st 12lbs.

Im 6'1 so getting there.

[matt_vtr_15a]

6 weeks on keto

starting weight this time was 14st 3.5lbs
Today 12st 12lbs.

Im 6'1 so getting there.

Good man!! I'm just about to start another keto diet to shred a bit of weight off.. Been a bit lazy just recently

Definately my favourite diet!!

[Scott]

Update

Came off the diet at 12st 10lbs. Lightest I have been in years. Reason for coming off is that I can't afford to replace all my clothes!

Honestly can't recommend this enough for weight loss. Got my brother in law to give it a go and he lost over a stone in 4 weeks but is to weak of mind to continue.

[matt_vtr_15a]

Update

Came off the diet at 12st 10lbs. Lightest I have been in years. Reason for coming off is that I can't afford to replace all my clothes!

Honestly can't recommend this enough for weight loss. Got my brother in law to give it a go and he lost over a stone in 4 weeks but is to weak of mind to continue.

Good results :y:

I know some people the same, and then moan when they put all the weight back on...

I'm gonna do this for 2 months starting today, the fridge is stocked up with the foods I need...

I'll report back!

[Brettles1986]

I'm tempted but the diet looks VERY limited and can see me getting bored easily.

Having said that i'm going to reduce my calorie intake and up my exercise levels in order to achieve the same thing.