Hi, Can someone please post their PHD-ketogenic meal plan? (meals they eat in a day) I'm looking for inspiration to get the balance right (between carbs/protein, how to eliminate fructose)
asked byMaarten (281)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on May 05, 2013
at 12:16 PM
PHD is not ketogenic, since it allows carbs up to 150 gr of net carbs per day. An average PHD'er usually does at least 100 gr, possibly more. For keto, you don't consume more than 50 gr of net carbs per day. You can do Paleo-ketogenic, and Primal-ketogenic, but PHD-ketogenic in that case would be the same as Paleo-ketogenic (since you'd remove all the safe starches to reach a ketogenic state -- or you'll starve from the small quantity you'd eat from these).
on May 05, 2013
at 11:37 AM
I am not aware of what PHD-keto is, but here is a typical day for me on keto:
Post-workout/ midday: 12 ounce steak, 400g ground beef (cooked with tons of coconut oil and cream fraiche), a glass of kefir milk, six eggs, two or three ounces of raw liver, Romano salad, 2-3 ounces of blackberries.
Supper: 12 ounce steak, or 800g ground beef, or the equivalent in fatty fish, An avocado, some onions or other vegetables, six to twelve eggs depending on hunger, Some fish if it isn't the main dish, like 100g smoked mackerel or a box of canned sardines. Some heavy cream.
Note: I am very active (weight lifting four times a week plus a job that requires constant movement and lifting for up to eleven hours per day several days per week) and currently trying to gain muscle. I have no idea how much calories this comes down to, but I do lose some fat on this program, and I definitively gain muscle.