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[TheSecondSpitter]

What kind of herbivore? Humans cannot even eat the same food as cows and horses. These animals have evolved to eat grass all day and digest it completely. We get little nutrition from it other than bloody shits.

There's a theory that proto-humans developed superior brains because they were scavenging on bone marrow of carcasses killed by stronger predators. This was the only food that these stronger predators would leave behind and proto-humans had superior dexterity to break bones etc. It also required them to make simple tools for smashing bones. Bone marrow was the most nutrient rich part of the animal.

 

[TheSecondSpitter]

Then what about ghee? It is rich in K2 and CLA and the vitamins A and E.

Does ghee burn at cooking temperatures?

 

[RecRoulette]

Then what about ghee? It is rich in K2 and CLA and the vitamins A and E.

That is literally listed right after avocados.

 

[| Praxis |]

That is literally listed right after avocados.

What about our friend MCT oil?

 

[obijkenobi]

So I bought some snacks and such that I can get to about 138g of fat, 114g protein, and 41g of net carbs for a total of 1,930 calories. I do work out 5-6 days a week, so I'm feeling pretty good about the total caloric intake. I had already made my work lunch for the next few days a little bit ago, so I can probably change the ratios to get more fats/less carbs in there.

I have a question though. Every so often I like to go for a long run of 12-14 miles or so. When I do that, I usually eat about 3 doughnuts for cheap carbs/energy for the long run. Is there any comparable food that I can use to do the same in this diet? If not, will it would be horrible for sai diet if I continue to do this the every other week that I go for that long run?

 

[TheSecondSpitter]

Broccoli gives me amazing stamina for cardio.

Other than that try peanut butter or some quick and nasty homemade peanut butter pure chocolate and coconut oil bombs (Google for recipe)

 

[Deleted member 17706]

So I bought some snacks and such that I can get to about 138g of fat, 114g protein, and 41g of net carbs for a total of 1,930 calories. I do work out 5-6 days a week, so I'm feeling pretty good about the total caloric intake. I had already made my work lunch for the next few days a little bit ago, so I can probably change the ratios to get more fats/less carbs in there.

I have a question though. Every so often I like to go for a long run of 12-14 miles or so. When I do that, I usually eat about 3 doughnuts for cheap carbs/energy for the long run. Is there any comparable food that I can use to do the same in this diet? If not, will it would be horrible for sai diet if I continue to do this the every other week that I go for that long run?

You might want to try consuming a decent amount of MCT oil (coconut oil, for example) an hour or two before your run. Doing so can dramatically increase the amount of available ketones in the blood.

If you're more interested in the topic of prolonged cardio while on ketosis, I would highly recommend checking out Dr. Peter Attia's work. He's done a ton of research and self-experimentation on the subject and has put out a lot of fascinating material.

Here's his blog:
http://eatingacademy.com/

and a series of posts more focused on the topic at hand:
http://eatingacademy.com/nutrition/the-interplay-of-exercise-and-ketosis-part-i

 

[DjRalford]

I finish work this morning for my days off, so today is a bit of an odd day as i need to cram my daily requirements into a single meal , due to sleeping, so i have come up with this.

2 x Coffees with Cream & Butter

Frozen Sausages (Butchers) x3
Angus Burger (TTD) x1
Smoked Bacon Thick (6) x2
Darylea Slices x2
Fresh Chicken Breast 100g
Spam 112g
2 Eggs
Lettuce 50g
Heinz Mayo 30g
Kerrygold Butter 20g
Kale 100g
Mushrooms (Closed Cup) 100g


2116Kcal
169.45g Fat (72%)
127.45g Protein (24%)
16.25g Carbs (4%)

I'm not even sure if i am going to be able to eat it all, but i'll give it a damn good go.

 

[solomon]

Wish me luck guys just did groceries for Primal/Keto diet and signed up for the gym, I've gained like 20 pounds over the last 4 years in college .

 

[obijkenobi]

So, im not feeling hungry eating about 1900 calories and staying below 50g of net carbs. I do feel a little off, but its been a stressful week with my pending unemployment

 

[Weckum]

I was feeling very sick yesterday (stomach flu kind of thing). Very happy that I didn't succumb to eating something high in carbs just to get something in me. Usually when I'm sick I eat a sandwhich or crackers or stuff.

 

[DjRalford]

Since starting this last Monday I've lost about 8kg of fat mass, that's with going to the gym 4 times a week too.

Since increasing my protein intake I've gone from -1.5kg muscle mass to +4.4kg.

Ketostix arrived today and registered me at a 6 on the scale.

Feeling great too, no grogginess or anything since starting.

Today was streaky bacon & cream scrambled egg

Fried spam with cheese slice & Mayo with a pepperami

2 Angus quarter pounders with cheese bacon and eggs

 

[Nakazato]

3 days in 4 pounds down

 

[Weckum]

Don't forget, everyone, the first few days you mostly use waterweight, not just fat.

 

[infinitys_7th]

Don't forget, everyone, the first few days you mostly use waterweight, not just fat.

I can't remember if I mentioned it in this thread or not, but that is mostly from glycogen depletion.

It's also why people feel like they "gain it all back" quickly when they stop - glycogen replenishes and stores water again. They are mostly gaining waterweight.

 

[spunodi]

Hi there,

I've been doing my own variation on Keto since reading extensively about it (largely because of this thread and the precursor sugar thread); my results are thus:

End of Week 1: (UK) 14st 8lb / 92.8kg
End of Week 2: (UK) 14st 5lb / 91.3kg

Now I've never been on any sort of diet or health kick before and I'm wondering if anybody can tell me if this is good or not. I really don't know!

Thanks.

 

[Weckum]

As written above, the first two weeks you mostly lose water weight, so 1.5kg isn't that much.

However, since you're definitely not obese with that weight you shouldn't continue to lose that much. I believe losing about 0.5kg per week is normal.

 

[spunodi]

Thank you; it will help keep my expectations in check

 

[Miles Quaritch]

Forgive any ignorance, but isn't Ghee bad for your cholesterol?

I mean, if it's not I'd totally be down for switching to it over coconut oil. It'd be cheaper too, I've seen a pretty big tub of Ghee going for £6 compared to a pretty small pot of coconut oil that's about the same price.

 

[Seventy70]

The mental/energy benefits make me want to try this diet. Even if I get good sleep, I usually find myself crashing in the middle of the day no matter what. My diet is currently high in carbs. The problem is that I'm really skinny (125lb.) and I'm going to start to working out soon. Could I still pull off this diet? If I'm not wrong, I would need lots of fat with protein, but could I still maintain a low body fat with that?

 

[Stat Flow]

The mental/energy benefits make me want to try this diet. Even if I get good sleep, I usually find myself crashing in the middle of the day no matter what. My diet is currently high in carbs. The problem is that I'm really skinny (125lb.) and I'm going to start to working out soon. Could I still pull off this diet? If I'm not wrong, I would need lots of fat with protein, but could I still maintain a low body fat with that?

Check out Reddit.com/r/ketogains

 

[obijkenobi]

Had a massive cheat meal today as my coworkers took me out for lunch since it was my last day. I will be bacm to normal tomorrow though.

 

[Deleted member 17706]

The mental/energy benefits make me want to try this diet. Even if I get good sleep, I usually find myself crashing in the middle of the day no matter what. My diet is currently high in carbs. The problem is that I'm really skinny (125lb.) and I'm going to start to working out soon. Could I still pull off this diet? If I'm not wrong, I would need lots of fat with protein, but could I still maintain a low body fat with that?

It's extremely unlikely that you will put on body fat with a ketogenic diet, especially if you're pairing it with resistance training and getting a decent amount of a protein.

 

[Delio]

Started this a couple days ago and im doing okay so far. I havent hit any extreme cravings for bread and sweets just yet. Today I had one boiled egg and a Turkey sausage for breakfast and for lunch a salad with greek yogurt,cheese and some chicken and avocado.

Hopefully I can hit my Proteins for the day.

 

[Weckum]

Had a massive cheat meal today as my coworkers took me out for lunch since it was my last day. I will be bacm to normal tomorrow though.

For me it was like an 80gr of carb day, so yeah, cheat day as well. Had four sliders with buns. I can't resist those.

Back to normal tomorrow,including hitting the gym again. Gonna try a 5x5 workout plan.

 

[Deleted member 17706]

Started this a couple days ago and im doing okay so far. I havent hit any extreme cravings for bread and sweets just yet. Today I had one boiled egg and a Turkey sausage for breakfast and for lunch a salad with greek yogurt,cheese and some chicken and avocado.

Hopefully I can hit my Proteins for the day.

You should worry more about hitting your fats for the day if you're not eating carbs. Otherwise, you're probably going to feel like shit and have very low energy.

 

[Delio]

You should worry more about hitting your fats for the day if you're not eating carbs. Otherwise, you're probably going to feel like shit and have very low energy.

I've been trying to up the fat as much as i can. Friends recommending more butter so I'm trying to adapt it.

 

[Deleted member 17706]

I've been trying to up the fat as much as i can. Friends recommending more butter so I'm trying to adapt it.

If you like coffee, an easy way to get a good amount in the morning is to add heavy whipping cream to it. Some people like using coconut cream or oil as well, since the MCTs in it will actually increase the amount of available ketones in the blood within a few hours after ingestion.

 

[Delio]

If you like coffee, an easy way to get a good amount in the morning is to add heavy whipping cream to it. Some people like using coconut cream or oil as well, since the MCTs in it will actually increase the amount of available ketones in the blood within a few hours after ingestion.

I normally have tea but i can do Coffee.

 

[Cerity]

Bulletproof coffee is pretty much butter, coconut/mct oil and coffee (don't buy into the stupid bulletproof branding). The butter or coconut oil really drowns out any of the coffee's flavour though so sometimes I add vanilla essence to make it taste like a weird dessert.

Fills me up and gives me a pretty good rush for an hour or two in the morning.

 

[vpance]

2 weeks in and my shits are getting worse, lol. I mean, they're still regular, but just hard as rocks. I really need to up my greens. Hopefully the chia seeds help out too.

 

[Deleted member 17706]

Bulletproof coffee is pretty much butter, coconut/mct oil and coffee (don't buy into the stupid bulletproof branding). The butter or coconut oil really drowns out any of the coffee's flavour though so sometimes I add vanilla essence to make it taste like a weird dessert.

Fills me up and gives me a pretty good rush for an hour or two in the morning.

Bulletproof coffee is just branding bullshit. No idea, why people would put butter in their coffee, but I won't knock it if they genuinely like the taste and aren't just blindly following a bullshit artist like the guy who promotes and sells that stuff.

I vastly prefer heavy cream, since it tastes good in coffee and actually has more benefits when compared to butter.

 

[DjRalford]

I really can't get over the hunger suppression

Usually i would be eating almost everything in sight, but i have had none of that this past 2 weeks, and i use to overeat a lot, now if i've had enough i just can't finish the meal.

It really is polar opposite to what i was doing before, but working so well.

 

[Cerity]

Bulletproof coffee is just branding bullshit. No idea, why people would put butter in their coffee, but I won't knock it if they genuinely like the taste and aren't just blindly following a bullshit artist like the guy who promotes and sells that stuff.

I vastly prefer heavy cream, since it tastes good in coffee and actually has more benefits when compared to butter.

Main reason I do it with butter is because butter keeps longer, is cheaper and you generally don't have worry about all the other junk that gets added. I also find it much easier to get than heavy cream that actually has >40% cream.

Tastes better than heavy cream too when blended IMO.

 

[Barrage]

Havennt went keto yet, but dipping my toe in the low-carb water. Between 25-40G of carbs a day for the past week.

Ive seen numerous warnings about keeping your fat up, and how too much Protein turns into glucose, defeating the purpose.

At what numbers would thay proccess begin? Ive had a few days of 130G protein/100G Fat (having a tough time adding fat!)

 

[Arsenic Yellow]

Havennt went keto yet, but dipping my toe in the low-carb water. Between 25-40G of carbs a day for the past week.

Ive seen numerous warnings about keeping your fat up, and how too much Protein turns into glucose, defeating the purpose.

At what numbers would thay proccess begin? Ive had a few days of 130G protein/100G Fat (having a tough time adding fat!)

You'd have to eat enough protein to go way over your caloric intake to actually cause you to get out of ketosis.

A lot of people swear by Fat until you are satiated, hit your protein macros and minimal carbs. You want to hit at least .6 of your weight in terms of protein.

There are calculators on /r/ketogains that will tel you what your range is. If you're doing 25-40g of carbs a day, you are probably under the 20net.

A lot of people don't seem to realize that what you want is under 20 NET grams of carbs a day, so you subtract your daily grams of fiber from your total carbs as those aren't digested the same way bad carbs are.
Example of my intake today:

Breakfast:
3 Eggs
11grams of butter
1 oz of cream cheese

Lunch:
1 avocado (5 oz)
Asparagus (5.7 oz)
1 tbsp mct oil
1 tbsp flaxseed meal
romain lettuce (5 oz)

Dinner:
1 can tuna
1 tbsp chipotle mayo

My daily macros:
Calories 946 (Goal 1161-1400)
Protein : 61g (94 goal)
Carb: 18 g
Fiber: 12 g
Sugar: 3 g
Fat: 73 g (goal 116)

I'm 29 Female, 5'6" 120 lbs and to maintain I stick to about 1200-1300 a day, but this weekend was a huge binge weekend for me (stuck to keto food so I'm unsure if I kicked myself out of ketosis, as I feel sluggish from the ridiculous amount of food i took in), so I'll be at about 1000 or less this week to get back to feelings good.

Remember if you kick yourself out of keto, don't beat yourself up. If you stay under 20 net grams you'll be back in 24-36 hours.

Side Note: Went to a mini reunion this week (thesis and a few graduate colleagues from last year met up. Everyone was pretty shocked by my new look, longer hair and keto made my appearance change completely. I only lost at most 10 lbs since they've last seen me, but my face is totally different now that I've cut out sugar, to the point where people didn't recognize me at first (the long hair may have contributed to that as its straight when short, curly when long).

 

[Chuck Norris]

Tried this a few years ago and found it really hard to get into a state of ketosis

Currently on a high protein diet, without a great deal of attention in carbs and fats. What are some quick wins to up my fat intake while cutting carbs?

 

[victreeb3l]

Man I lost nearly 30 lbs doing keto last year but ended up gaining back 10 since I quit. I'm a picky eater and I got so sick of eating the same thing for like 4 months. Havent been able to get back on it but I definitely have been eating less carbs since.

I have to say I never felt more energetic than when I was on keto.

 

[juliushandle]

Man I lost nearly 30 lbs doing keto last year but ended up gaining back 10 since I quit. I'm a picky eater and I got so sick of eating the same thing for like 4 months. Havent been able to get back on it but I definitely have been eating less carbs since.

I have to say I never felt more energetic than when I was on keto.

if you are smart about grocery shopping you don't have eat the same thing.

 

[Arsenic Yellow]

Oh! Onnit had a semi annual sale so I ordered their new flavored mct oil along with my regular supplements (new mood and alpha brain). I'll let y'all know how they are. I ordered the triple pack, strawberry, vanilla, coconut.

 

[infinitys_7th]

Tried this a few years ago and found it really hard to get into a state of ketosis

Currently on a high protein diet, without a great deal of attention in carbs and fats. What are some quick wins to up my fat intake while cutting carbs?

Butter. Lots of butter. Just put a tablespoon or two in all of your meals.

Fat bombs are also a great way to hit the macro if you are behind - they are just "candies" made of pure frozen fat.

 

[DjRalford]

Really struggling to eat today, just not feeling hungry at all

I made cheese sauce courgetti with mushrooms and sausage for dinner and could only eat about half.

 

[Hecatonchires Custom]

Hey guys, I'm on my second week of keto and I got a question regarding fat.

I understand that your daily fat macro is a limit and not a goal, but is it detrimental to be under said limit by a fairly large margin? My macro is at 140g and I can barely hit 90g everyday (I eat to satiety and I always meet the other numbers while being slightly under my calories goal). My hunger really went down and I don't see how I can fit it more fat without busting carbs or calories.

 

[DjRalford]

Hey guys, I'm on my second week of keto and I got a question regarding fat.

I understand that your daily fat macro is a limit and not a goal, but is it detrimental to be under said limit by a fairly large margin? My macro is at 140g and I can barely hit 90g everyday (I eat to satiety and I always meet the other numbers while being slightly under my calories goal). My hunger really went down and I don't see how I can fit it more fat without busting carbs or calories.

90g of Fat is 810Kcal

From what i understand as long as you are eating more fat than protein you'll be fine, if your taking on 100g Protein a day your still eating 2:1 fat / Protein Kcal's

Just beware about going too high on a calorific defect as your body will go into starvation mode

 

[Hecatonchires Custom]

90g of Fat is 810Kcal

From what i understand as long as you are eating more fat than protein you'll be fine, if your taking on 100g Protein a day your still eating 2:1 fat / Protein Kcal's

Just beware about going too high on a calorific defect as your body will go into starvation mode

My current macros:

1824 kcal Daily Calorie Intake
25 g Carbs (5%, 100 kcal)
116 g Protein (25%, 464 kcal)
140 g Fat (70%, 1260 kcal)

My calorie intake is about 1400-1700 per day and I go to the gym 3-4 times a week. My low fat intake is what's worrying me. It's been a week and I lost 5 pounds so far but I don't think I'm in ketosis yet, which is worrying.

 

[juliushandle]

anytime I have a cheat meal, the next day I have a plate of avocado, turkey bacon, eggs, a side of full fat yogurt with avocado, and a cup of coffee with kerrygold butter and MCT oil. then the world is right again.

 

[juliushandle]

sweet potato, fried eggs, cheese, and avocado.

 

[ColdPizza]

Would Wholly brand guacamole is a suitable substitute for avocado for a short period or are there extra ingredients in there (like sugar, etc) that might be a bad idea?

 

[Ixian]

When in doubt, check the nutrition info. A 100 calorie Wholly Guacamole mini-cup has 5 grams of carbs, 3 of which are dietary fiber, so 2 grams net carbs. That's fine.

 

[zewone]

sweet potato, fried eggs, cheese, and avocado.

Not to hate or anything, but I'm curious about the sweet potato, isn't that not considered keto?

According to Google it's basically your daily limit of carbs:

Total Carbohydrate 27 g
Dietary fiber 4 g
Sugar 6 g

I'm curious because if there's one thing I miss the most, it's potatoes.