hey guys, what would be a good macro split for 2100cals of a ketogenic diet?
i was thinking 27C/140F/184P but not sure if fat is too high and protein is too low? I'm 5'9 and about 150lb on about 11%BF
Fat at 60%
Protein at 35
Carbs at 5
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I read Lyle McDonald's The Ketogenic Diet because I was interested in it, and I would recommend it.
thanks for the response.. however it seems one can spend too long on the keto diet??
Someone reported doing so in one of my posts and this f'd up their cholesterol....
No one interested in performance does a strict continuous ketogenic diet. Most use a cyclical ketogenic diet (CKD) which includes some sort of weekly carb re-feed. Lyle McDonald's UD 2.0 is a good example.
My cholesterol is very low (106) and im apparently lacking fats idk if its cus im struggling to absorb them due to some underlying problem but would a Keto diet help me in this situation (ala stop using my fats for energy) or am I asking for disaster here?
No one can say for sure how a keto diet would effect your total cholesterol. Some see an increase in the total while others actually experience a decease. However, the ratio of hdl to ldl has been shown to improve.
which im gonna get posted up on here once I have enough post counts
hopefully someone will be able to guide.. im trying my best to educate myself with this stuff but one person always seems to contradict another.. there should be some set in stone facts about the human body that we can all agree on lol, but there rarely is on the internet it seems...
reason cholesterol goes up on keto is because of the increased fats used for energy. Normally on a keto diet, the triglycerides go down and HDL goes up and so is LDL. However, LDL goes up and it's ONLY the fluffy molecules which present no danger to your health.
It;s the body's way of adjusting to the new diet. When you eat carbs most times tryglicerides go up and HDL down. So basically every time one switches food sources the body adjusts one way or another.
I'm probably leaning on being a life time keto. I'll dabble in phases of carbs (like now) but will always go back to some type of keto cycling diet.
If you have any questions, I'm happy to help. I was pretty confused when starting a while back. I'd like to think I have perfected it for MYSELF. Once you get the hang, you can fine tune it to your specific needs.
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There are a lot of advantages to being predominantly keto. However, determining when and how (frequency and amount) to reintroduce carbs is critical.
Both fat loss and performance will be compromised without some sort of periodic carb reload.
If your serious about doing a cyclical ketogenic diet read UD 2.0 and Carb Nite.
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I'd a do a 7 to 9 day strict prep phase (<30gm carb). From there carb load every 5 to 7 days depending on training volume. If lethargy kicks in, you'll need to add more carbs to the reloads. However, don't go less than 5 full days between reloads. Day 6 or 7 would be best.Originally Posted by murk01
Also, you should eat a good amount of carbs at this time. I would suggest starting at 2xlbm. If you're training with high volume or if your training includes a lot a cardio, you'll likely need more carbs on the refeed.
A long term diet consisting of low carbohydrate intake and high protein and fat intake will surely result in an unhealthy ketogenic state as well as high cholesterol levels. Not to mention the liver will begin dumping unhealthy amounts of sugar and protein too, which can cause metabolic toxicity after a while.
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There is nothing inherently unhealthy about a ketogenic diet. In fact they are often prescribed to children with epilepsy. Although total cholestrol does rise is some, overall lipid profiles (ratio of hld to ldl) improve.
Like any diet, food choices are important. For fats go with organic grass feed butter, coconut oil, fish oils, avocado, nuts and seeds. Protein should be predominately from cage free whole eggs, grass feed beef, chicken, and some high quality protein powders. There is little issue with eating green and leafy vegetables so load up on asparagus, red and green peppers, zucchini, broccoli, cauliflower, etc.
As long as total "usable" carbs (less fiber) stay under 30gm per day, you will stay "ketogenic".
Again, this would not be ideal for performance without periodic carb refeeds. From solely a health perspective it could be continued indefinitely.