3

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ISO examples of ketogenic food intake

Answered on August 19, 2014
Created March 02, 2011 at 4:19 PM

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.

6a4fd73b4ae4761eefec8e0d38e6f224

(1008)

on March 30, 2011
at 08:46 PM

For some reason knowing I'm out of calories doesn't stop me. But perhaps eating in my daytime clothes and then showering after would help put a cap on the night. Last night I went crazy on the coconut butter; so I portioned out the rest into tablespoon servings and put them in the fridge. Hopefully that will stop me. At least, being Paleo, I can't blame it on anything but emotions. I stress, therefore I eat.

7e746be2f0e550a8cd7df881322ae705

(18701)

on March 30, 2011
at 08:21 PM

Damn. I typed a whole thing out and PH ate it. Getting over the weekend cheating thing was HUGE for me. I really just started bribing myself with things like mani/pedis or whatever to get thru the really tough ones. Then they just start adding up without the bribes eventually. I help myself with the night snacking with tracking my food. I have a really hard time eating something if I know I am "out of calories" for the day. I know that triggers some people. I also weigh myself when I get home from work when I switch to play clothes, it helps remind me not to go overboard at night.

7e746be2f0e550a8cd7df881322ae705

(18701)

on March 30, 2011
at 07:54 PM

Hee! I've totally done that kind of stuff for people. You are more than welcome to email me if there are questions or you just want to chit chat crazy food talk! - sherpamelissa at gmail dot com - I understand what you mean about the over-thinking. I really feel I've taken that part out of the equation by pre-planning so many of my meals. That way I visit the decision once for 5 or 6 days worth of meals, with the exception of dinner. Evening snacking is tough for me too. I really find 2 squares of 85% Lindt plus a cup of tea ~right~ after dinner fixes that for me pretty well.

7e746be2f0e550a8cd7df881322ae705

(18701)

on March 30, 2011
at 07:53 PM

Hee! I've totally done that kind of stuff for people. You are more than welcome to email me if there are questions or you just want to chit chat crazy food talk! I understand what you mean about the over-thinking. I really feel I've taken that part out of the equation by pre-planning so many of my meals. That way I visit the decision once for 5 or 6 days worth of meals, with the exception of dinner. Evening snacking is tough for me too. I really find 2 squares of 85% Lindt plus a cup of tea ~right~ after dinner fixes that for me pretty well.

6a4fd73b4ae4761eefec8e0d38e6f224

(1008)

on March 30, 2011
at 07:46 PM

Thank you for this - it's really helpful. An update: I was maintaining VLC pretty successfully - between 25 and 40g carbs/day, and plenty of fat. My ketostix were purple and I was losing weight. But I became very depressed over the course of 2 or 3 weeks. It scared me. And I cheated on the weekends, and felt even lousier. I've upped my carbs this week and am just trying to keep my calories reasonable... Mood improved but honestly I'm feeling out of control at the moment. I always seem to blow it at night.

6a4fd73b4ae4761eefec8e0d38e6f224

(1008)

on March 30, 2011
at 07:36 PM

My instinct is always to plan ahead, and I start to, but then I get anxious about it because I want to be free of the overthinking. And I also want to stay out of the kitchen at night because that's when I overeat. Looking at it from another angle, planning could mitigate the overthinking... It's just so easy for me to fall into obsessive-compulsive behavior. I've read your comments on this site for a while now; if this was AA, I'd ask you to be my sponsor. :)

6a4fd73b4ae4761eefec8e0d38e6f224

(1008)

on March 02, 2011
at 04:56 PM

Oh - maybe I should also mention, I'm looking to lose 15 to 20 pounds of fat, and my exercise regimen consists of walking 3 to 4 miles per day and moderate-intensity yoga 2 to 3 times per week.

6a4fd73b4ae4761eefec8e0d38e6f224

(1008)

on March 02, 2011
at 04:50 PM

Yesterday b/w 11:30 and about 3:30: Half an avocado, 1 egg, chicken kabob (6 to 7 oz - I know that was too much), babaghanoush (unexpectedly carby - my bad), a bit of tzatziki and some shredded lettuce. At night, about 2 oz of avocado, some shirataki noodles, a handful of oil-cured olives, bit of olive oil, 2 tsp harissa paste, and about 1.3 oz of smoked salmon. For "dessert" I had 1 to 2 Tbsp of coconut butter, some frozen mixed berries and a bite of 85% cacao chocolate. I realize I need to try harder, be more diligent, but I think I could benefit from some others' examples. Thank you!

7e746be2f0e550a8cd7df881322ae705

(18701)

on March 02, 2011
at 04:31 PM

Can you provide a list of what you are eating? It is easier to tweak what you are doing than starting from scratch.

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5 Answers

2
698db94d83dee10d6ada8cc0128d45fc

(1048)

on March 30, 2011
at 06:44 PM

Hey DAC,

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.

6a4fd73b4ae4761eefec8e0d38e6f224

(1008)

on March 30, 2011
at 08:46 PM

For some reason knowing I'm out of calories doesn't stop me. But perhaps eating in my daytime clothes and then showering after would help put a cap on the night. Last night I went crazy on the coconut butter; so I portioned out the rest into tablespoon servings and put them in the fridge. Hopefully that will stop me. At least, being Paleo, I can't blame it on anything but emotions. I stress, therefore I eat.

6a4fd73b4ae4761eefec8e0d38e6f224

(1008)

on March 30, 2011
at 07:46 PM

Thank you for this - it's really helpful. An update: I was maintaining VLC pretty successfully - between 25 and 40g carbs/day, and plenty of fat. My ketostix were purple and I was losing weight. But I became very depressed over the course of 2 or 3 weeks. It scared me. And I cheated on the weekends, and felt even lousier. I've upped my carbs this week and am just trying to keep my calories reasonable... Mood improved but honestly I'm feeling out of control at the moment. I always seem to blow it at night.

7e746be2f0e550a8cd7df881322ae705

(18701)

on March 30, 2011
at 08:21 PM

Damn. I typed a whole thing out and PH ate it. Getting over the weekend cheating thing was HUGE for me. I really just started bribing myself with things like mani/pedis or whatever to get thru the really tough ones. Then they just start adding up without the bribes eventually. I help myself with the night snacking with tracking my food. I have a really hard time eating something if I know I am "out of calories" for the day. I know that triggers some people. I also weigh myself when I get home from work when I switch to play clothes, it helps remind me not to go overboard at night.

1
7e746be2f0e550a8cd7df881322ae705

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.

6a4fd73b4ae4761eefec8e0d38e6f224

(1008)

on March 30, 2011
at 07:36 PM

My instinct is always to plan ahead, and I start to, but then I get anxious about it because I want to be free of the overthinking. And I also want to stay out of the kitchen at night because that's when I overeat. Looking at it from another angle, planning could mitigate the overthinking... It's just so easy for me to fall into obsessive-compulsive behavior. I've read your comments on this site for a while now; if this was AA, I'd ask you to be my sponsor. :)

7e746be2f0e550a8cd7df881322ae705

(18701)

on March 30, 2011
at 07:54 PM

Hee! I've totally done that kind of stuff for people. You are more than welcome to email me if there are questions or you just want to chit chat crazy food talk! - sherpamelissa at gmail dot com - I understand what you mean about the over-thinking. I really feel I've taken that part out of the equation by pre-planning so many of my meals. That way I visit the decision once for 5 or 6 days worth of meals, with the exception of dinner. Evening snacking is tough for me too. I really find 2 squares of 85% Lindt plus a cup of tea ~right~ after dinner fixes that for me pretty well.

7e746be2f0e550a8cd7df881322ae705

(18701)

on March 30, 2011
at 07:53 PM

Hee! I've totally done that kind of stuff for people. You are more than welcome to email me if there are questions or you just want to chit chat crazy food talk! I understand what you mean about the over-thinking. I really feel I've taken that part out of the equation by pre-planning so many of my meals. That way I visit the decision once for 5 or 6 days worth of meals, with the exception of dinner. Evening snacking is tough for me too. I really find 2 squares of 85% Lindt plus a cup of tea ~right~ after dinner fixes that for me pretty well.

1
06d21b99c58283ce575e36c4ecd4a458

(9948)

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.

No Lunch.

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.

0
Af2ad65226384cedd4f5f08825a75b5d

(665)

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 iso-examples-of-ketogenic-food-intake 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)

0
B86cb1207d7a8336dad0b1bfd07d4187

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.

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