Keto Diet Help

stufflol · 18 Apr 2013 at 16:21

Hello, I am about to start a KETO Diet ( aim to lose 4% BF ) and I have a few question about it before I start, It would be a great help if someone who has a good experience with this could point me in the right direction.

o On the carb day (Friday after workout – Sat Midnight) Do I just keep my normal calorific intake? e.g.: 2220 (-500 for cut) but swap the just fats for a combination of fat & carbs?
o Should I use Stevia to sweeten coffee? Or just avoid sweeteners?
o Can I work out on Sundays or should I stick to Mon,Tue,Thur,Fri?
o Could I do cardio on Saturday to create a calorific deficit for cutting?
Any help or tips will be greatly appreciated.

Thanks

ElliottJames · 18 Apr 2013 at 16:47

Ok,

The carb day i wouldn't recommend going over 40g carbs otherwise you'll leave the ketosis state which can take days/week to get back into.

Don't eat carbs after 4-5pm and limit your intake daily to 20g carbs.

Stevia or sugar is fine.

I'd give yourself Sunday of but there's nothing wrong with working out on Sunday as long as your not working the previous days muscles too hard.

Cardio is used to create a deficit when cutting, so if that's what's needed to keep the cals low on Saturday, it's perfectly fine.

I did keto for 4months and dropped to single digit %, it's great and you see amazing results. The hard part is getting a couple weeks into the low carb routine then you'll be fine and notice a reduced appetite.

tom_e · 18 Apr 2013 at 16:51

ElliottJames said:
Ok,

The carb day i wouldn't recommend going over 40g carbs otherwise you'll leave the ketosis state which can take days/week to get back into.

The whole point in a carb day is to fill up your glycogen stores so you'll need a lot more than 40g. Keep the fats low while raising the carbs.

Don't eat carbs after 4-5pm

Time doesn't make any difference

Stevia or sugar is fine.

Sweetners should be ok although some people still react to them as if they're carbs, avoid sugar.

Freefaller · 18 Apr 2013 at 16:53

No sugar.

icecold · 18 Apr 2013 at 17:14

What Tom said, and I'd avoid sweeteners. Some spike insulin, but I can't remember which ones do...

Somethingsomething-k??

Close enough

Psycho Sonny · 18 Apr 2013 at 17:24

i dont know much about stevia but avoid aspartame and chemical sweetners.

those types of sweeteners are terrible for you and best avoided

LiE · 18 Apr 2013 at 17:55

I believe Sucralose is fine as a sweetener, just make sure it's not got other fillers like maltodextrin/dextrose.

Skeptic · 18 Apr 2013 at 18:25

Everything you need to know is here:

http://www.reddit.com/r/keto/wiki/faq

In b4 redditlol

What about “faux” foods and artificial sweeteners?
Dieting typically leaves people with voids in their diet that they once took comfort in; sweeteners and faux foods are alternatives people seek to fill those voids. The topic is a hot debate among all dieters, as some believe that faux foods generally feel too...well....fake and lack the “true” comfort that their carby cousins seem to provide. However, they are a great way to relive healthy alternatives to dishes and concepts that otherwise would be completely off-limits. Substances such as cauliflower mash allow people to experience the texture of carb laden foods like rice and potatoes without suffering the complications that cheating causes.

There are tons of sweeteners out there that work for low calorie and low-carb diets as an alternative to sugars. They’re often criticized as causing cravings and are associated with being lab chemicals that humans shouldn’t ingest from Paleo dieters. Sucralose, for example is a variant of sucrose that is much sweeter than raw sugar. However, it is bulked into a powder with substances such as maltodextrin. While they’re Keto friendly and DON’T cause an insulin reaction physically, there MAY be evidence that it causes a mental reaction that makes insulin spike from the taste of sweetness on your tongue. Check out this article at Mark Sissons website which explains the composition and effects of different sweetener types. In addition, sugar alcohols are another type of sweetener. Many of these do impact blood sugar and have a calorie value, so be wary when consuming these. They can also cause a laxative effect when eaten in larger quantities. Check out this article for more information.

Also, coconut oil is your friend. Your best friend.

icecold · 18 Apr 2013 at 18:46

The way I see it: just don't need sweet things.

Edit: coconut oil literally is my best friend.

stufflol · 18 Apr 2013 at 22:40

Ok thanks for this.

I have just had to change my protein, I was using gaspari myofusion but it has 9g carbs per scoop. I am gonna give myprotein whey isolate a go it has 0.73/25g carbs any thoughts on this?

So I understand it don't matter what days you do your workout?

And Friday night - Sat night I can eat whatever I want as long as I stick to my calories for the day?

And what would I have coconut oil with?

Thanks

smit101 · 19 Apr 2013 at 12:12

stufflol said:
Ok thanks for this.

And what would I have coconut oil with?

Thanks

It's pretty versatile, you can use it as cooking oil, infact it is one of the better if not best oils to cook with as it seems to be very robust at high temps.

You can use it anyway that you use any oil or butter, so put it on veg or just put a dollop of it on the plate and eat it with your meals, it goes well with any meat but particularly chicken and lamb I find. You could also mix it with your protein drinks. I quite like eating it straight off the spoon sometimes for a quick snack.

You could also try one of these. You can alter the spices to your taste, nutmeg, cinnamon, ginger etc all work well. Also a teaspoon or 2 of good quality pure cocoa powder is a pretty good compliment.

Skeptic · 19 Apr 2013 at 12:48

stufflol said:
Ok thanks for this.

I have just had to change my protein, I was using gaspari myofusion but it has 9g carbs per scoop. I am gonna give myprotein whey isolate a go it has 0.73/25g carbs any thoughts on this? That's fine

So I understand it don't matter what days you do your workout? No difference at all - just give it 100%

And Friday night - Sat night I can eat whatever I want as long as I stick to my calories for the day? Not sure what you mean here - Anything you want? If you're wanting to come out of ketosis then yes eat carbs, otherwise stay as before

And what would I have coconut oil with? Everything. A tablespoon of coconut oil (it's semi-solid at room temperature) usually "clears the fog" so to speak, when carb-flu is encountered. The bright side is that it doesn't burn out in 30 minutes like a carb rush.

It gives you energy and helps you get through the initial sugar withdrawal phase - but not as instant or as pronounced as sugar does.

Plus, lauric acid.

Thanks

Deception · 19 Apr 2013 at 12:51

This sound a bit like the Anabolic Diet (although I guess most keto diets will be the same), with the weekend carb refeeds:

http://stronglifts.com/anabolic-diet-101-the-definite-anabolic-diet-guide/

SixTwoSix · 19 Apr 2013 at 15:37

Ignore...found the info I needed

stufflol · 22 Apr 2013 at 18:25

Hello again,

I have some further questions after my first day on keto diet,

1. I am getting to 187 grams of protein (122g Fat) at max daily calories without a shake and I am only 130 lbs ... is this too much protein? Also I wont be having anything post workout as I am at max calories is this ok?
2. Since I am purely wanting to cut fat (5% ish), should I be doing a carb up on Saturday(after the first 2 weeks)? or should I not be carbing up at all?

Help greatly appreciated!

BennyC · 22 Apr 2013 at 20:08

Might be talking out my backside but when I did a keto style diet I still had calories left to eat after my workout. I would try to do the same for numerous reasons.

I found that every 3rd or 4th day eating some carbs, sorry I don't know the amount (it would be relative to me anyway) helped to keep my weight dropping. Too long without them, ime, just saw plateau. Sure for the first day or two I was slightly heavier but by the 3rd and 4th I was lighter than pre-carbing.

The said I am just about to try Carb Nite solution after 4/5 weeks of carb back loading as I am looking for some faster fat loss whilst retaining mass, then I will revert to CBL again. So I'll be aiming for 600g+ of carbs on my 1 carb load per week.

Carb's aren't a total enemy and can be used to your advantage just like fat can be when you're trying to loose fat.

Deception · 22 Apr 2013 at 21:18

You manage to get a copy then Benny?

BennyC · 23 Apr 2013 at 12:25

Deception said:
You manage to get a copy then Benny?

Nope, not yet but I haven't looked particularly hard. The FB group can point in the direction of a CBL copy if you're not already a member.

For the moment I'll just use the science from CBL, I know unsuprisingly having the carb nite fall on a workout day is more benficial however my first will fall on a Sunday (no two ways about it) though I will try and shift it to midweek so it falls on a workout day. I'm sure it'll be fine just not optimal.

Deception · 23 Apr 2013 at 13:32

BennyC said:
Nope, not yet but I haven't looked particularly hard. The FB group can point in the direction of a CBL copy if you're not already a member.

For the moment I'll just use the science from CBL, I know unsuprisingly having the carb nite fall on a workout day is more benficial however my first will fall on a Sunday (no two ways about it) though I will try and shift it to midweek so it falls on a workout day. I'm sure it'll be fine just not optimal.

Yea, im a member. Im the one who said it sounds a bit like the Anabolic Diet, but with only 1 carb day

icecold · 23 Apr 2013 at 13:38

BennyC said:
Nope, not yet but I haven't looked particularly hard. The FB group can point in the direction of a CBL copy if you're not already a member.

For the moment I'll just use the science from CBL, I know unsuprisingly having the carb nite fall on a workout day is more benficial however my first will fall on a Sunday (no two ways about it) though I will try and shift it to midweek so it falls on a workout day. I'm sure it'll be fine just not optimal.

A mate of mine did this for a while. It basically amounts to CBL where you don't backload for every session.

He got burnt out fairly quickly though, so backload as necessary.