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Please post your PHD-ketogenic meal plan!

Answered on August 19, 2014
Created May 05, 2013 at 10:56 AM

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)

D8644ecc819aa7fb98ed93eece4befa2

(281)

on May 27, 2013
at 05:11 PM

Would you be so kind to elaborate on Jaminet's contextual use?

7c9f81d68c78de1a31eab9c91c17b4b8

on May 27, 2013
at 03:38 AM

Wow...these people really jumped on the "traditional" keto diet--not understanding Jaminet's contextual use of it at all.

Dd74e6399ae697d8603dc9aa74fbafae

(695)

on May 05, 2013
at 05:28 PM

Did a keto test now, and I scored an 8, which means that there was high amounts of ketones in my urine. Seems to me like my protein intake isn't too high after all.

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on May 05, 2013
at 03:25 PM

Rice and keto don't go together. If you eat so little rice as to stay below 50 gr of net carbs/day, you will be very hungry, very soon. It's just not enough food. Except a small amount of berries, fructose is out on keto anyway. I maintain my position that keto-phd is nothing but plain paleo-keto. It doesn't have to be named PHD-keto.

Dd74e6399ae697d8603dc9aa74fbafae

(695)

on May 05, 2013
at 03:16 PM

I admit that my protein intake may be too high on days where I eat this much, and perhaps I should cut it. I've been mostly inspired by Vince Gironda's steak and egg regimen, as it is a formidable program for muscle gain, but it may not be optimal for losing weight as well. However, I do seem to be in ketosis, all the usual symptoms are present, but maybe I should test with some ketostix just to be sure. As for my body composition: I am 22 years old, 6"2, 180 pound and my body fat percentage is approximately 15 %. I do not have any blood data, but I will do a blood test very soon.

4610451431ec7155c87a5698be682a95

(1122)

on May 05, 2013
at 03:02 PM

Don't eat fruit. Not trying to be flippant. And PHD can be ketogenic. Just read the chapter. Many benefits. Green leafy veg. Not too many starches.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on May 05, 2013
at 01:48 PM

Seems like a lot of protein for ketogenic...

D8644ecc819aa7fb98ed93eece4befa2

(281)

on May 05, 2013
at 01:36 PM

Wow, that's spectacular! Any body composition stats / blood data you can share with us?

D8644ecc819aa7fb98ed93eece4befa2

(281)

on May 05, 2013
at 01:35 PM

In their book they also present a keto option of the diet. They leave carbs intact but remove fructose completely, flood the liver with either CO or MCTO, and eat within a 8 hour timeframe (except for bone broth soups and CO)

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on May 05, 2013
at 01:12 PM

PHD is not ketogenic.

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2 Answers

1
3eca93d2e56dfcd768197dc5a50944f2

(11697)

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).

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on May 05, 2013
at 03:25 PM

Rice and keto don't go together. If you eat so little rice as to stay below 50 gr of net carbs/day, you will be very hungry, very soon. It's just not enough food. Except a small amount of berries, fructose is out on keto anyway. I maintain my position that keto-phd is nothing but plain paleo-keto. It doesn't have to be named PHD-keto.

D8644ecc819aa7fb98ed93eece4befa2

(281)

on May 05, 2013
at 01:35 PM

In their book they also present a keto option of the diet. They leave carbs intact but remove fructose completely, flood the liver with either CO or MCTO, and eat within a 8 hour timeframe (except for bone broth soups and CO)

0
Dd74e6399ae697d8603dc9aa74fbafae

(695)

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.

D8644ecc819aa7fb98ed93eece4befa2

(281)

on May 05, 2013
at 01:36 PM

Wow, that's spectacular! Any body composition stats / blood data you can share with us?

Dd74e6399ae697d8603dc9aa74fbafae

(695)

on May 05, 2013
at 05:28 PM

Did a keto test now, and I scored an 8, which means that there was high amounts of ketones in my urine. Seems to me like my protein intake isn't too high after all.

Dd74e6399ae697d8603dc9aa74fbafae

(695)

on May 05, 2013
at 03:16 PM

I admit that my protein intake may be too high on days where I eat this much, and perhaps I should cut it. I've been mostly inspired by Vince Gironda's steak and egg regimen, as it is a formidable program for muscle gain, but it may not be optimal for losing weight as well. However, I do seem to be in ketosis, all the usual symptoms are present, but maybe I should test with some ketostix just to be sure. As for my body composition: I am 22 years old, 6"2, 180 pound and my body fat percentage is approximately 15 %. I do not have any blood data, but I will do a blood test very soon.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on May 05, 2013
at 01:48 PM

Seems like a lot of protein for ketogenic...

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