3 eggs 3 strips bacon 2 capsules flax seed oil
6 Slices Lunch Meat, What else?
My Pwo Shake: Opticen
Salad with 2 tins tuna, ranch dressing.
6 ounces Chicken, Green beens or Corn
Same as 5, still 2 capsules of flax.
3 eggs with 1 cup cheese.
Last edited by Mademan118; 06-07-2004 at 06:55 PM.
It looks very....ketogenic. Taking multivits i hope. Whats the total calories looking like compared to your maintenance level?
I have my multi's. I think my maintence level is somewhere around 2100 cals, maybe a 2000. I gain weight really easy. im nto sure what the total outcome is yet i have yet to plug it into fitday. Im busy studyin for exams and my quick 1-2 minute breaks are for this and changin laundry haha. But any more comments please im going to start this diet TOMORROW hopefully!
Might also want a pre workout shake with some carbs to give you energy for your workout.
I'd use fish oil rather than flax due to the inefficiency in converting from ALA/LA to DHA/EPA.
I think some other veggies than green beans or corn would be a better option. Broccoli would be great as it's a decent source of protein.
Last edited by TheGimp; 06-08-2004 at 07:28 AM.
Lose the corn. Too starchy and high in carbs.
okay so green beans, and then on meal 6 1 cup broccoli
Lower protein, add fat. Should be 30% protein, 70% fat. And where is your fiber?
Why is this? Protein will keep you more sated.Originally Posted by ace dogg
Last edited by TheGimp; 06-08-2004 at 02:19 PM.
Because of protein's conversion to glucose. It's the most basic aspect of the ketogenic diet. Protein = 58% glucogenic...kicik you right outta ketosis. Fat = 0% glucogenic.
Fat keeps most people more satiated anyway.
well help me out here. What should i add, this is my first ketogenic diet and i need some help here.
As an example, cut out one of the tins of tuna and use full fat mayo on the other?
What are your current macro breakdowns?
Interesting, thanks for enlightening me.Originally Posted by ace dogg
As far as fat keeping people satisfied, BBC's Horizons programme on the Atkins diet concluded that it was possible ketosis had nothing to do with its success, but rather the higher than normal protein content which kept people fuller and made it easier for them to eat less calories.
Quoting from the transcript:
NARRATOR: This may be the secret to the Atkins diet. It works by controlling appetite. But what is it about the diet that kills hunger? Dr Atkins believed that it was due to cutting carbohydrates, but as yet evidence for this theory is so far inconclusive. There may be another reason. The Atkins diet is famous for its fat. Dr Atkins said you could eat as much of it as you like. Is it possible that fat could be suppressing appetite? To find out Susan Jebb and her team decided to run an experiment. All the meals in the study looked exactly the same, but there was a big difference. Half the food had liberal quantities of fat secretly added to it.
Dr SUSAN JEBB: We used things like spaghetti bolognaise or mousses so that you could because easily disguise the fat content of the food.
NARRATOR: None of the volunteers knew which type of food they were getting. But half of them were eating low fat meals, and half were eating high fat meals.
Dr SUSAN JEBB: What we told them is they could eat as much or as little as they wanted and they simply just had to ask when they wanted more food.
NARRATOR: If fat was the magic ingredient that switches appetite off, then the men eating the high fat food would fewer calories than normal to feel full. After four hundred and eighty six meals the results were clear. The fat was having the exact opposite effect. The men on the high fat food needed more calories to satisfy their appetite. They were actually overeating.
Dr SUSAN JEBB: What we conclude from that is that fat doesnít make people feel full. It doesnít trigger the sense of fullness and satiety that we believe is fundamental to appetite control.Would you be more satisfied by a teaspoon of olive oil or a 30g casein shake?NARRATOR: Professor Astrup was running a study to discover the secret of appetite control. To do this he chose sixty shoppers and split them in to two groups. One group shopped for high carbohydrate food, the other group shopped for food high in protein, similar to the Atkins diet but low in fat.
Prof ARNE ASTRUP: One group should eat a lot of, of lean meat from shell fish, fish, poultry and lean meat, and dairy products. And the other group should eat a lot of bread, pasta, rice, fruit and vegetables.
NARRATOR: Both groups were told they could eat as much as they wanted. They should eat to satisfy their appetite just as Dr Atkins advised on his diet. The study ran for a whole year and the results were spectacular.
Prof ARNE ASTRUP: One of the groups was losing much more than the other group. I say it was four or five kilo more.
NARRATOR: When they looked more closely it was clear which group had lost so much weight. it was the group eating a diet high in protein. And the shopping lists revealed why.
Prof ARNE ASTRUP: We could see from the data that the reason why the high protein group had lost more weight was because they had actually consumed fewer calories throughout the study, despite the fact that they had just as the same free access to all the foods they really want to, to eat.
NARRATOR: At last the mystery of how the Atkins diet works may have been solved. It might have nothing to do with calories being lost. Probably nothing to do with ketosis. And apparently nothing to do with burning more calories. Neither does it seem to be due to gorging on fats. The secret to the diets success may be down to something completely different. Protein makes you feel full. Increasing the amount of protein in the diet may control appetite and make people eat less than they would normally. If this research goes on to be confirmed it will be a major advance for science.
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3 eggs 3 strips bacon 2 capsules flax seed oil
6 Slices Lunch Meat, What else? Ineed a high fat food here !!!!
My Pwo Shake: Opticen
Salad with 1 tins tuna cheese on tuna, ranch dressing.
6 ounces Chicken, Green beens
Same as 5 but brocoli, still 2 capsules of flax.
3 eggs with 1 cup cheese.
Total macro w/o PWO:
I need to drop protien and raise fat. What do i need to cut out and add to my diet?
Last edited by Mademan118; 06-09-2004 at 10:19 PM.
Reduce the chicken in meal 5 and drizzle some olive oil over the rest?
Use some imagination
Dude enjoy keto. How about:
meal 1 - 6 whole eggs
meal 2 - hot dogs, bacon
meal 3 - cheese burger (no bun, obviously)
meal 4 - hot dogs, bacon
meal 5 - chicken and oil
Take your vitamins and fiber.
NattyPB aint too bad either, If you're having trouble hitting your caloric req's.
If not try eatin extra mayo or oliveoil.
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Also I wouldn't worry about a meal plan at all. Just make sure each meal is ketogenic. The amount of meals doesn't matter either, or the timing of them. All that crap comes in cuz of carbs...and even then, it's still not really important.
so basically i dont need a real specific diet? just eat no carb **** and good fats and i should be fine?
Pretty much. You do have to get a reasonable amount of calories, but the nature of the diet itself does a good job at doing that for you. My advice is to have a basic idea of what you should be eating, which you already have, and just use it as a guideline. The more important matter is the carb load. You doing a TKD or a CKD?
wont the shake kick him out of keto?
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Actually yeah, that answered my own question...You want to kick yourself outta ketosis on a TKD before/after workouts.
Last edited by ace dogg; 06-11-2004 at 02:16 PM.
most shakes have maybe 2-5g of carbs - unless it is an MRP (which shouldn't be taken on a CKD at all unless it is carb-up time).
personally i would add mayo or cheese to the lunchmeat slices since it is like eating a saltlick to me with all the sodium. eggs are a great source of food on a keto. you can even add the yolks. make an omelet with cheese and ham as well. mmmmmm.
personally, i think overall, your EFAs are low. and FIBER is an absolute necessity on a prolonged CKD. you will thank me for that later.
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You will want to take Psyllium Husks, because you are going to want to keep things moving along.Originally Posted by Mademan118
okay i cant stand this i need a set diet. hah so here it goes im going to take a Stab at making a diet. Basically i need help filling in the one more item spots.
3 Eggs, 3 Slices Cheese, 3 Slices Bacon?
5 Slices Lunch Meat cooked in 1 tsp Olive Oil, one more item
Salad with chicken on it, 2 servings Ranch Dressing
Tuna Melt: 2 tins Tuna, Then cover tuna completely with cheese, (usually about 4-5 slices)
meal 5: Chicken + Green Veggies Edit: Both cooked in olive oil.
3 Eggs, 3 slices Cheese.
6 Flax Seed Oil Caps Taken Daily. ALso for the Meal 3: lets say im at work, can a Mcdonalds Salad be fine?
Last edited by Mademan118; 06-13-2004 at 04:34 PM.