Can't get enough fat... Keto Diet Question

Irish_Tom

Irish_Tom

Irish_Tom

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Joined
18 Oct 2002
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Lo all,

Since my training last year (thanks to all your help) I've seen a real increase in my muscle mass but now I'm having trouble shifting the fat that I added while I was bulking. I started my first job back in September '08 and since then I've stopped the weights and I'm doing a lot less cardio.

I'm currently 5' 9, 170lb @ 18%BF. My aim is to get down to 12-14%BF depending on how I look at 14%.


I've already started doing more exercise (see the 100 press-ups thread) but I've also been looking at a Keto diet to aide in my fat-loss so I can look good this summer.

I've just used a Keto Calculator based on my current stats to draw up a diet and I've run into a bit of difficulty. I was wondering if you could help.

The calculator says I need to be aiming for 139g of protein a day and 202g of fat with no more than 30-50g of carbs.

I've put together a loose daily diet and I max out either the protein or the carbs long before I reach the target fat quantity.

I'm thinking something along the lines of:

Breakfast @ 8:00:
2 eggs (scrambled)
1 rasher of bacon

Snack @ 11:00
Mixed nuts

Lunch @ 14:00
1 tin of tuna in mayo + green-leafed salad

Snack @ 17:00
Olives

Dinner @ 19:30
Either chicken breast, pork chops or steak, baked with mixed veg

Snack @ 22:00
Cottage cheese.

How does that look to the Keto Sensei' in here?

Is there anywhere I can add in some sneaky fat without adding too much to the the protein or carbs? I'm going to add in some fish oil capsules but will they really make up that much of a difference?

Cheers for any advice you can give me on the subject.

Panzer
 
Billy 2 Sips said:
It's because cottage cheese is high in slow absorbing proteins and low in carbs. It's one of the best pre bed meals you can have along with casein.
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My question isn't whats good about cottage cheese as such but how can eating so close before bed be good for a diet to lose fat?
 
It's really just habit from when I was training hard but essentially it maintains the 'eat every 3 hours' mantra which is supposed to keep ones metabolism high.

Plus all the good things that come from eating cottage cheese before bed.

Thanks for the olive/flax seed oil tip Billy - I'll take that into consideration.

Panzer
 
Raymond Lin said:
Because you are not going to use it...going to bed soon ?
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physical activity uses the minority of your daily calories, breathing, yoru brain, digestion, etc is where the rest go, of which none stop at night. Likewise your body tends to "heal" at night, it takes energy to form new cells, new muscle, new anything. You're constantly replacing ALL your cells in your body and this is largely done at night and takes a lotta energy.

Its VERY important to eat soonish before bed because your body burns energy all night long, running out for too long is not good, not having enough protein to keep your body "healing/replacing cells" during the night is not good.


AS for fat, meh, you'll find calculators miss things like, the more fat you eat, the less hungry you become, the less you eat the more body fat your body will use when in ketosis. I've found sticking to a strict calorie amount or specific amount of fat/protein is more effort than its worth, if you're hungry, eat, if not, drink water and keep topped up with the things your body needs to continue burning body fat. B12's, omega 3's, etc, etc.


But to answer the OP's original question of what to do for more fat, egg's, stick a egg in everything, eat 4 egg's for a meal, eat them all over. They aren't bad for you , they won't raise your cholesterol, just about the perfect food available, or really as close as possible.

Grab omega 3 supplements, and have 10 grams a day, that'll help, 2-3 every few hours throughout the day. Have a handful of nuts here and there, think the best ones for low carb/high quality fats seem to be pine nuts which have a very high ratio of omega's to other fats and very very low carb. Cashews just taste really damn nice and most of the carbs in nuts are fibre anyway so not really a problem.


being a vege I tend to eat egg meals every other meal, and a protein shake, nuts or something like that for every inbetween meal. Few carbs from veg in a scrambled egg/stir fry, and I'll chuck in some ultra low GI high quality carbs into protein shakes, activated barley/palatinose.

THe lower GI the carbs you have, the more you can get away with without dropping you out of ketosis and generally the easier it is to stay in ketosis and avoid side effects like headaches/dizzyness(which are largely temporary as your body gets used to being in ketosis).

I'd also say, the amount of carbs you need to eat to GET INTO ketosis and the amount you can have while staying in ketosis can be very different for different people. So you can go ultra low carbs till you hit ketosis, then play around with how many you can have after that without dropping out of ketosis, for me, to hit ketosis I need to go sub 50grams, but can get away with 80-100grams and stay in ketosis.
 
easyrider said:
Does you breath smell?

And urine?
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no, and weirdly my mum and brother have done ketosis/atkins in the past and both stank, i don't at all, though they both eat tonnes of meat and i eat none at all. Not sure if thats got something to do with it, honestly don't. But they've specifically said breath is completely unnoticeable.

though thats breath, pee can stink, well pungent, but not a vile smell or anything, just you can easily tell when your in ketosis :p
 
Cheers for the further advice DM et al.

I'm thinking about adding HIIT into my weekly routine on Tuesdays and Thursdays in between my 100 Pressups work. Running on Tuesdays and cycling on Thursdays.

I'll keep you all posted on my progress (if any :p)

Panzer
 
With that sort of diet what can and can't you drink?

I fear my coffee love is holding me back? is there anyway I can get round this or do I have to just cut it out all together
 
All I'm drinking is water and black coffee.

You can still drink coffee, just skip the milk. It would also be advisable to stop drinking as alcohol, especially beer as it is stacked with useless carbs.

Panzer
 
you could try soy milk, has less carbs in, but tbh, well it depends how much you're putting in doesn't it. 100ml of semi skimmed has 5-10grams of sugar in which is the bad part, but if you're using 10ml not sure its a particularly big deal. full fat milk is actually slightly better for you, no need to be scared of fat(difference is tiny anyway). Sweetner should be fine in it, not being a coffee/tea drinker I've got no idea what you can add instead of milk but not sure it will matter all that much.

Caffeine is great though, increases metabolism in quite a safe way, stops you getting tired, damn addictive though, I get killer headaches if I stop taking caffeine, I did have tonnes of diet coke every day, not bad calorie wise but certainly feel healthier and better when I stop drinking the stuff altogether, i bought some dirt cheap caffeine pills off my-protein.co.uk and take a couple a day to keep the headaches away.
 
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