Starting a new thread here, stemming from this recent question about how to start a ketogenic diet, in which RobS and others laid out some very useful how-tos:
It all makes perfect sense in theory, but I'm struggling to put it into practice. I'm tracking my food (MyNetDiary) but seem to keep winding up with too much protein and carbs (from vegs), and falling short on fat. Maybe I just need to wrap my head around reducing the volume of what I eat to make more room for calories from fat...?
It would be a huge help if some of our more experienced fat-burners would post a sample of a day of ketogenic eating.
asked byDAC (1008)
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on March 30, 2011
at 06:44 PM
Looking at your meal plan for the day you seem terrified of upping your meat/fat...
You can be a calorie and gram ratio counter if you like but honestly I in the past and presently again get my best results when I just listen to my body... your hunger will regulate itself.
First off if your main goal is fat-loss then based on your meal plan you need to remove the following: Berries, Chocolate (even 80% organic), the babaghanoush, the noodles etc
You can add certain things back into your diet once your main goal is to maintain your diet such as the berries and the cocoa (though i recommend finding 90%+ dark), nut butters etc
Your body will literally take a few days to get into a ketogenic state, and you wont notice rapid results until you are at a point where you no longer think about your day to day diet...
My typical day looks like: (note if i can afford or find the organic version I always opt for it, if not I still eat the commercial product)
Breakfast: Coffee with cream: half&half or 18% or 35% whatever. Bacon 3-4 strips Eggs, 2-4 depending on how hungry I am usually cooked in the bacon grease or ghee/butter If I want to spice it up I may add a small amount of friend veggies: mushrooms/onion/green pepper etc or even add in some home made salsa or home made guacamole (dont use the store bought powders its all carbs)
Lunch: Salmon or Chicken with the skin thing/wing/breast depending on how hungry i am if Salmon ill have cream cheese with it I might have a portion of bree or other cheese Probably another coffee
Dinner: If out for dinner the steak and veggies with butter If home, ill cook up a steak or organic beef burger sans breadcrumbs and sugar An avacado or whatever..
The items you can eat are simple but not restrictive.. to get into a ketogenic state you need to change your fuel source to fat, I find getting into ketosis much easier with the bulk of the diet coming from fat, higher protein variations get me there eventually but not as fast.
This is all trial and error what works for me wont neccesarily work for you but the steps are easy, eliminate all carbs that you can - you dont need to eat veggies period or any carb source.
on March 30, 2011
at 06:34 PM
One system I use to make sure I'm hitting all my ratios the way I want them is to enter my food for the next day each evening. I do it while we are hanging out and watching tv, it only takes about 5 minutes. Typically, my breakfast, lunch and snacks are items I made on Sunday for eating throughout the week, so the only real variable is dinner.
I don't know if I'm in ketosis or not, but this is my menu on a fairly regular basis:
Breakfast: 2 eggs + 3 strips bacon (These can be hard-boiled or in egg "muffins" or other) Snack: Low sugar fruit such as berries or melon Lunch: 4/6oz meat + 1/2 cup of carb like sweet potato/zucchini Snack: 1/4 cup Trail Mix with coconut Dinner: 6oz meat + 1 cup veggies (w/1 tbsp butter) and if I have room carb-wise more sweet potato or squash cooked in coconut oil
I typically hit between 1300/1500 calories with 60-65% coming from fat and 15-20% each coming from carbs & protein. Carbs I like to be right around 75 grams.
This works for me for maintenance, when I need to lose a little I will usually throw in one day of fasting per week if I can. Then I actually up the protein a little and drop the carbs a little.
on March 02, 2011
at 05:03 PM
Breakfast: 5-6 eggs panfried in coconut oil, 1/8 pound of bacon, and sometimes a yam microwaved til soft and then I panfry the rounds I cut in butter or coconut oil to replace the potato hash browns I used to eat. Once a week, beef or chicken liver pan fried in the bacon fat.
Dinner: Leafy green salad with kale, red/green/yellow bell pepper, avocado, tomatoes, cucumber, black olives, bacon bits I make myself, Cabot brand hard white aged cheddar cheese crubled, fresh ground pepper. Dressing is Good Seasons Italian packet mixed in their hour glass with vinegar and olive oil.
15 oz of beef, fish, lamb daily....all panfried in coconut oil To keep the cost down, I look for fatty beef roasts for less than $2 a pound and slice them up into steaks. Can't tell the difference between my beef roast steaks and the $7.99 a pound steaks.
Occasionally I will make a meatza...basically all the pizza toppings baked in a small cassarole dish with no crust. Tastes excellent without the bread crust. The key is a good sauce with lots of fresh garlic thyme, oregano added to any of the prepared pizza sauces.
on March 02, 2011
at 05:12 PM
First a good overview of the ketogenic potential diet is found in this blog post by the Perfect Health Diet here.
From that post, they show a formula on the ketogenic potenial of a diet A value greater than 1.5 is at least mildy ketogenic while the higher the number the more ketogenic the meal is. They also mention not to count grams of fiber in the ketogenic potential formula since we don't digest the fiber (but gut bacteria will turn it into fatty acids which potentially would aid ketosis).
I currently am performing a cyclical ketogenic diet though for most people I believe a targeted ketogenic diet is more practical). The cyclical ketogenic diet is one which utilizes weekly huge carbohydrate refeeds while targeted allows for small targeted refeeds around heavy workouts.
SAMPLE DAY of Food - (This is what I eat as a 6'6"/6'7" man so it is probably too much food for most).
1lb of super fatty meat (i.e. chuck roast. brisket, or pork shoulder) 1 dozen eggs 1lb+ fibrous vegetable (cauliflower) 1lb+ fibrous vegetable (brocolli) Copious Ghee or Coconut Oil to cook the vegetables and eggs with.
You can break it into meals however you like. This ends up with a ketogenic ratio of 1.8081. This works for my goals as it is definitely more than mild ketosis
(The ketogenic ratio assumed brisket, 1 dozen eggs, 1lb cauliflower, 1lb brocolli, 1 tablesppon of ghee (which is a limited amount of ghee. Based on fitday values my ketogenic/antiketogenic values were equal to 266.9379 / 147.6322 = 1.8081)
on March 02, 2011
at 04:52 PM
I eat twice a day and ALL organic. Meats, butter to make ghee, and heavy cream are all grass fed and finished. Eggs are organic/pastured. Between 4am-5am I drink a cup of coffee with heavy cream. Around 11am I eat 4 eggs scrambled in ghee and a blended smoothie of 18oz water/6 oz coconut milk with a head of broccoli and 4 celery stalks. Between 6pm-7pm I eat as much buffalo, venison, wild boar, salmon, etc cooked in coconut oil, avocados, spinach, romaine, or spring mix as I want. When the mood strikes, a few squares of organic dark chocolate.