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So i decided to make a thread on how i'm doing my keto diet! You don't have to follow it but its to give people who feel like they don't know where to start a place to actually start. I'll keep it short and simple.
Daily Goals:
My Macros are 20 grams of net carbs, 70 grams of protein and 137 grams of fat.
Ketogenic Diet Foods – What to Eat and to Avoid – Diet Doctor
Joseph Arcita: A Guide to Ketosis
___________________________________________________________
CALORIES! Calories depend on three things
Dr. Eric Berg DC
KenDBerryMD
Dr Jason Fung
BeautifulBrwnBabyDol
Keto: The Home for Ketogenic Diets
(i am sorry for the typos)
DISCLAIMER: I AM NOT A DOCTOR. TAKE WHAT YOU READ AS A WAY TO LEARN SOMETHING NEW. IF YOU ARE OVERWEIGHT OR HAVE PROBLEMS WITH FOOD, YOU NEED TO CONTACT YOUR OWN DOCTOR. OP IS NOT RESPONSIBLE FOR ANY SIDE EFFECTS THIS ADVICE GIVES. TAKE ADVICE AT YOUR OWN RISK.
Daily Goals:
My Macros are 20 grams of net carbs, 70 grams of protein and 137 grams of fat.
- Lesson #1: ALWAYS meet your protein goals. Its ok to under a little bit (like 10 grams maybe), but always try to reach your protein goal (especially if your exercising).
- Lesson #2: Both your carbs and your fat are MAXIMUM limits. this mean you don't HAVE to eat 20 grams of net carbs or 137 grams of fat. It just means that is where you should stop. I probably avg about 8 carbs per day and maybe 70 grams of fat.
- Lesson #3: The MORE FAT YOU EAT the less body fat your body will use as energy.
- Lesson #4: Calculate your carbs as NET CARBS not as just carbs. The carbs in this post i am talking about are net carbs. To calculate your net carbs you take the gross carb amount and take away the fiber and sugar alcohol numbers and you get your net carbs. So if you eat something that has 30g of carbs and 4 grams of fiber and 2g of sugar alcohols, your next carbs would be 24.
- To calculate your Macros, i suggest using this website Keto Calculator
- Veggies: around 4-7 cups per day. That is using just a measuring cup. I however use a scale. So i always try to make sure whatever veggies im eat are at least at 150-170 grams. Depending on what veggies it is, it comes out to A LOT. I know it sounds intimidating BUT you wont regret it when you are looking good in your bikini over the summer. 170 grams of spinach is like 5 cups. That's a pretty nice salad size. Now you only need 2 more cups to reach 7 lol. You can literally get ALL your cups of veggies in ONE sitting.
- Protein: around 4-7 oz daily. Protein comes from MANY sources such as spinach, eggs, meats, drinks (whey protein). Again, use a scale to help determine how much your actually eating. On a good day, i normally eat around 3 eggs per day. I ALWAYS have a protein with my dinner. Hey this would be a great way to get your veggies in because you can easily make some boiled eggs and bacon and crumble it over your salad. Knock out some birds with one stone. Up your protein by about 20-50 grams if you are going to be working out!
- Fats: around 100 grams daily. Like i said before, i normally average around 70 grams but on a really good day of eating, i'll get up to like 100 grams. I am a weird eater i know. Sources of healthy fats i eat are coconut oil (i put it in my tea sometimes), olive oil (mainly as a dressing for my salads or just pouring over my veggies), butter (if you never fried eggs in butter your seriously missing out) and fatty cuts of meat. The meat part is important because that is where you can again knock out two birds with one stone and get both fat and protein in one. Some fatty cuts of meat and fish would be salmon, sardines (ew i don't eat), tuna, trout (never tried), steak, breakfast sausage, bacon, liver, heart (ew to both of those i dont eat but just a suggestion), ground beef. As you can see, i am a picky eater loool so to compensate for my lack of fatty meats, i tend to use a lot of oil and butter when cooking.
- Water Intake: I usually can drink up to half a gallon of water. Forget what you heard about drinking half your weight in oz or drinking a gallon a day. DRINK WHEN YOU ARE THIRSTY. IF you are overweight, chances are your body is holding on to a TON of water weight. People who water fast are not losing weight because of water they are losing weight because of ketosis (body using fat as a source of energy). It is true that water flushes out the toxins in your body and helps make for a healthy kidney, but over doing it can cause problems as well. I drink up to half a gallon of water a day with no problems. If i do experience problems like random muscle spasms, cramps or just general moodiness, i add a little potassium or magnesium as a supplement to my diet.
- Electrolytes: Speaking of potassium, SODIUM IS VERY IMPORTANT! DRINKING WATER WILL HELP DEPLETE YOUR ELECTROLYTES. You need to keep up with your potassium, calcium and magnesium. Sodium can be limited if you have hypertension or doctors recommends you dont eat alot. Potassium and magnesium AID in the process of losing weight. You will run into problems if you intake is low. You need AT LEAST 4800 mg of potassium and 460 mg of Magnesium. Yes you can take supplements and yes you don't have to take it every day. You wont need to take supplements though if your diet is rich in foods that naturally have a lot of potassium. Foods like spinach, most meat, avocados, kale. I personally add a bit of NoSalt in my drinks to help with my potassium. It tastes like salted milk but it gets the job done.
- Fruit: I know what you're thinking. Can i have fruit on this diet? The answer is both yes and no. Fruit is a great source of fiber and vitamins but Fruit is also VERY high in carbs because of the natural sugar. Natural sugar is ok right? No it's not, not for someone who is overweight and is on the verge of type 2 diabetes. The point of low carb is to limit your carbs. However, for those that want some fruit, you can have berries like raspberries, blueberries, blackberries and strawberries! They are fine in MODERATION. Raspberries are probably the best to eat out of the 4. Maybe like 2 or 3 raspberries should be good.
- Nuts: Nuts are a great source for healthy fats and potassium/magnesium. The only problem is just like fruit it can be high in carbs. Be careful about the nuts you choose to eat and the amount you eat. Nuts like cashews are a no no because they are too high in carbs. Try to eat a handful of almonds or pecans. Peanuts and pistachio are on the fence as well. While peanuts are high in fiber, fat and potassium, they are also carb heavy. It is easy to over eat peanuts. If you're gonna eat peanuts, make sure you really measure it out and eat no more of it. it can take you RIGHT OUT of ketosis with the quickness.
- Dairy: Yes you can have dairy on keto but just like nuts and berries it can take you right out of ketosis if you over do it. Milk contains a carb amount that is considered too high for keto! I wouldn't recommend drinking or using milk on keto. Try using almond milk instead! Things like cheese is good on keto as well. However, for those who have problems digesting cheese, it can make you bloat (make sure to contact your doctor if you think cheese or any type of dairy is making you feel sick) and since some cheese do have carbs, it can be easy to overeat and kick you out of ketosis. If you must eat cheese, eat the cheese that comes from the deli section. Most cheese sold in the dairy aisle are filled with non caking agents that increase carb count. Full fat cheeses are what you should be eating. None of that skim or fat free cheese. You want the full on 100% REAL CHEESE. Cheese like cheddar, mozzarella, provolone are all ok for the keto diet.
- Sugar Substitutes: Last but not least, the dreaded sugar substitutes. Just like the sodium intake, make sure you check with your doctor to make sure you don't have a allergy to certain sugar substitutes. There are two different kinds of substitutes. You have your natural sweeteners like stevia, monk sugar or erythritol and then you have your non natural sweeteners like splenda and aspartame. On Keto, i limit my sugar substitutes and when i use one, i use one of the natural ones. You technically CAN drink diet soda on keto. There are people drink like 2 diet cokes a day and are still in ketosis. It all depends on how your body reacts to the sugar. Just note that any type of sweetness can and will spike your insulin for a bit. So just be careful with sweetners. IF you must, use the natural ones.
- Intermittent Fasting. This is something that will aid in weight loss and is something you DON'T HAVE to do. Fasting is when you go without eating for more than 8 hours. I operate on a 16-8 schedule. This means i fast for 16 hours (yes these hours include sleep. FUN FACT: Did you know you burn a lot of fat in your sleep?) and i have an 8 hour eating window. No i don't eat for all 8 hours. There are days where i have three meals a day and there are days when i have 1 meal a day. It just depends on how hungry i am. Again DON'T EAT WHEN NOT HUNGRY. The more meals you eat though the more your insulin will spike. So choose what and when you eat wisely. You want ideally 2-3 hours between each meal (or snack).
Ketogenic Diet Foods – What to Eat and to Avoid – Diet Doctor
Joseph Arcita: A Guide to Ketosis
___________________________________________________________
CALORIES! Calories depend on three things
- Height
- People who are 5'4 and below would need less calories than someone who is 5'5 and above. 900 calories would be fine for someone who is 5'2 but it would be terrible for someone who is 5'7. Depending on how tall you are, 1200 calories is fine. The taller you are, the more calories you need.
- Weight
- If you are trying to lose weight YOU NEED to eat at a deficient. That means you should be eating at least 500 calories lower than you recommended daily value. Some people (people who are obese) need to go lower due to need to drop weight fast for health reasons.
- Fitness level
- If you are working out, YOU NEED to eat more calories. You don't need to add like 3000 more calories but you should add something like 500-800 calories (mostly from fats and protein).
- Accurate Calorie Calculator - Scooby's Home Workouts Here is a calorie calculator if you are not sure how many calories you need to be eating a day.
- Again, like i've said MANY times. EAT UNTIL YOU ARE NO LONGER HUNGRY. IF YOU ARE NOT HUNGRY DON'T EAT. Calories are important YES but it is true that if you overeat with your calories you either will stall or you will gain weight.
Dr. Eric Berg DC
KenDBerryMD
Dr Jason Fung
BeautifulBrwnBabyDol
Keto: The Home for Ketogenic Diets
(i am sorry for the typos)
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