Running a Keto Diet

[Wonderwoman82]

ok, so I'm going to try out a keto diet, I am needing to at least 10lbs. I have tried it before, but I've never really been able to stick to it. So far I've done a week of it, and haven't lost a lb. I hear so much feed back from people about a low carb or keto diet and rapid weight loss, so I'm not sure if I'm doing it properly.
Here's an example of a day of my diet
#1-2 sl turkey bacon, 1 whole egg, 4 whites, 15g chedder cheese
#2-1 1/2 sc protein shake w/ 1 tbsp pb.
#3-3.50z chicken w/ ceasar salad
#4-1 can tuna w/ 1 tbsp whole mayo, 3 romaine leaves
#5-protein shake w/ sugar free almond milk
(post workout)
#6-3oz turkey meatloaf,15g chedder cheese w/ 1 c veggies

I've just been trying to come up with ideas for meals. I will do 5 days of this then a high carb day.
Any suggestions or input??

 

[Blondie_Bombshell]

Ive been running keto for about 6 weeks, I finally bought the keto unrine test strips and realized that I am very carb sensitive. I have to drop my carbs under 15g a day to get into ketosis. WHick for me means no veggies and no peanut butter, at least not. That might be your problem too. Post up your macros for this day.

also...

heres a few recipes

http://www.steroidology.com/forum/general-chat-forum/155005-keto-diet-recipes.html#post2178392

 

[Miss Muscle]

ok, so I'm going to try out a keto diet, I am needing to at least 10lbs. I have tried it before, but I've never really been able to stick to it. So far I've done a week of it, and haven't lost a lb. I hear so much feed back from people about a low carb or keto diet and rapid weight loss, so I'm not sure if I'm doing it properly.
Here's an example of a day of my diet
#1-2 sl turkey bacon, 1 whole egg, 4 whites, 15g chedder cheese
#2-1 1/2 sc protein shake w/ 1 tbsp pb.
#3-3.50z chicken w/ ceasar salad
#4-1 can tuna w/ 1 tbsp whole mayo, 3 romaine leaves
#5-protein shake w/ sugar free almond milk
(post workout)
#6-3oz turkey meatloaf,15g chedder cheese w/ 1 c veggies

I've just been trying to come up with ideas for meals. I will do 5 days of this then a high carb day.
Any suggestions or input??

That is technically not a strict keto diet yet. It is more "loose".Milk has carbs...caesar sald dressing has carbs...the protein powder might depending on what type you have. Even the PB is not usually recommended for keto diet. The veggies have to be fibrous as well.

However one week is not a long time. Keep sticking with it. I would have expected you to drop some water weight but no biggie.

If you haven't dropped weight by 4 weeks then I would be worried.

Also your calories may be too high. Fats are high in calories remember.

 

[Wonderwoman82]

the macro's for that day is 1421/172/62/17 -cal/pro/fat/carb

I was having a difficult time coming up with meals ideas. I like avacodo's, but I know they are relatively high in carbs as well. The almond milk only has 2g carbs per cup, it's made strictly from almonds and I try to choose protein that is 2 carbs or less. I just don't really want to eat straight chicken for all my meals :s

Thank you for all the advice you girls have to offer!! It;s definitely appreciated

 

[Blondie_Bombshell]

the macro's for that day is 1421/172/62/17 -cal/pro/fat/carb

I was having a difficult time coming up with meals ideas. I like avacodo's, but I know they are relatively high in carbs as well. The almond milk only has 2g carbs per cup, it's made strictly from almonds and I try to choose protein that is 2 carbs or less. I just don't really want to eat straight chicken for all my meals :s

Thank you for all the advice you girls have to offer!! It;s definitely appreciated

I havent eaten chicken in a week. I eat steak, turkey, all different kinds of meat and cheeses. You have to keep it interesting and get creative when you diet,.

 

[Miss Muscle]

I havent eaten chicken in a week. I eat steak, turkey, all different kinds of meat and cheeses. You have to keep it interesting and get creative when you diet,.

I haven't had a chicken since 2007. I dieted with it and now can't stand. I will slowly start to bring it back into my diet though.

 

[stevemorse0]

I made my chicken very interesting I went and got almond flour, or hazelnut flour and made my own mock baked fried chicken in the oven. It really is great for breading and very low carb.

 

[Blondie_Bombshell]

I haven't had a chicken since 2007. I dieted with it and now can't stand. I will slowly start to bring it back into my diet though.

Yup, for keto I like to get ground meats. Easier to cook and more versatile.

 

[Wonderwoman82]

Thanks for the advice. Guess this type of diet is new to me, so I haven't given it enough time and effort to learn how to be creative with it. It's odd getting out of the habit of having oatmeal, and rice, and other carbs. I just really want to try something different and see how my body reacts. I've basically been eating the same thing forever!

 

[Wonderwoman82]

So I'm happy! The first week on a keto diet, didn't really see much results, this week's weigh in, dropped 5lbs I am actually feeling ok on this diet. The only difficult part is coming up with really low carb high fat meal ideas.
I did find though that the day after my carb fill day, I feel bloated and hungry, not a fan of feeling like that. But it's nice to see that my muscles have a full pump after a workout

 

[Miss Muscle]

So I'm happy! The first week on a keto diet, didn't really see much results, this week's weigh in, dropped 5lbs I am actually feeling ok on this diet. The only difficult part is coming up with really low carb high fat meal ideas.
I did find though that the day after my carb fill day, I feel bloated and hungry, not a fan of feeling like that. But it's nice to see that my muscles have a full pump after a workout

Glad to see it's working out great! Blondie has posted some keto diets in the general section or diet section....can't remember which one so check them out!

 

[kimmysue]

i've been trying to get into ketosis for a week now too! i am carb sensitive like blondie. i think i should cut the pb. sucks. i love the stuff. so, your using the keto diet with your contest prep? sweet. i'm 8 weeks out myself from my show june 5th. first time trying keto. i was wondering tho, do you ever feel like the fat is too much on the diet? how much is too much? same with protein? i really hope this works out for you. what do you do for cardio? you look great already. can't wait to see how you do with your show.

 

[Wonderwoman82]

I'm currently not doing KETO diet for this competiton prep. When I started this thread, I was trying it out just to lean down a bit at that time.
I personally have a difficult time sticking to keto, I just don't feel satisfied after my meals, I'm not really hungry, but I do enjoy carbs.
and I don't do well with the grumpiness with keto :s
good luck with your competition prep and doing the keto diet!
Are you a bikini competitor?

 

[kimmysue]

trying to be. i want to do figure, but i lack the upper body for it. so i'm working on it. and doing bikini is a great way to get some experience in, learn my body, figure out what works, and hopefully do well when i break into figure! how about you?

 

[Wonderwoman82]

I compete in figure, I personally would like to try out bodybuilding,considering that's mainly how I train. Although not sure if I could handle the "off season" weight like I've seen other female bodybuilders hold. I had to put on weight when I first starting competing some that I could build some muscle, VERY difficult to handle, mentally