starting keto... how is my diet

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    starting keto... how is my diet


    i am using myfitnesspal web page to help me track my intake. today will be my first complete day. the boxes are as follow... calories, carbs, fat and protein. dinner is to follow. please shed advice.

    Breakfast
    Coffee - Brewed from grounds, 1 cup (8 fl oz) 2 0g 0g 0g 0mg 5mg 0g 0g
    Dairy - Kraft - Sharp Cheddar Cheese , 2 slice 160 0g 14g 10g 40mg 270mg 0g 0g
    Generic - Large Egg (Whole), 1 egg 70 0g 5g 6g 185mg 70mg 0g 0g
    Egg - Egg White Only, 8 each 16 0g 0g 4g 0mg 55mg 0g 0g
    Smithfield - Bacon, 3 slices 120 0g 11g 8g 30mg 435mg 0g 0g
    Lunch
    Generic - Chicken Breast, 4oz, No Skin, Baked, Broiled, Roasted, 4 oz 120 0g 3g 25g 100mg 250mg 0g 0g
    Generic - Baby Spinach, 1 cup 7 1g 0g 1g 0mg 24mg 0g 1g
    Kraft - Light Creamy Ceasar Reduced Fat Dressing, 1 tbsp 18 2g 1g 0g 0mg 120mg 1g 0g
    Oil - Olive, 2 tablespoon 239 0g 27g 0g 0mg 1mg 0g 0g
    Snacks
    Dairy - Kraft - Sharp Cheddar Cheese , 1 slice 80 0g 7g 5g 20mg 135mg 0g 0g
    Walmart Great Value - Whole Natural Almounds, 1 oz (28g/about/4) 160 6g 14g 6g 0mg 0mg 1g 3g
    Publix - Whole Milk, 0.5 cup 75 6g 4g 4g 18mg 60mg 6g 0g
    Chicken of the Sea- Chunk Light In Water - Tuna Fish, 5 oz X Can, 1 container (1/2 cup ea.) 100 0g 1g 22g 20mg 360mg 0g 0g
    Kraft - Reduced Fat Mayo With Olive Oil, 1 Tbs 45 2g 4g 0g 0mg 95mg 1g 0g
    TOTAL: 1,212 17g 91g 91g 413mg 1,880mg 9g 4g

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    Need stats, info...
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    170 lbs
    141lbs lean body weight

    total protein needed is 141 grams
    total protein calories 564
    total calories for fat loss 2050
    fat per meal 45 grams
    total fat needed 220 grams
    •   
       

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    INHO, you need to up your calories. At your 1200 cals, you are heading to starvation mode if you have any kind of activity level at all. Just being alive will require 1700 calories if you follow the rule of thumb. Do some home work, take a hard look at your activity level, then adjust your calories to account for that. Then cut back 500 calories.
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    that first post was without dinner.
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    here are the number for today

    Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Breakfast
    Egg - Egg White Only, 8 each 16 0g 0g 4g 0mg 55mg 0g 0g
    Generic - Large Egg (Whole), 1 egg 70 0g 5g 6g 185mg 70mg 0g 0g
    Coffee - Brewed from grounds, 1 cup (8 fl oz) 2 0g 0g 0g 0mg 5mg 0g 0g
    Smithfield - Bacon, 3 slices 120 0g 11g 8g 30mg 435mg 0g 0g
    Deli - Guda Cheese, 1.5 oz. 152 0g 12g 11g 48mg 348mg 1g 0g
    Lunch
    Oil - Olive, 1.5 tablespoon 179 0g 20g 0g 0mg 1mg 0g 0g
    Dairy - Kraft - Sharp Cheddar Cheese , 1 slice 80 0g 7g 5g 20mg 135mg 0g 0g
    Chicken - Breast., 3 oz 135 0g 1g 17g 51mg 75mg 0g 0g
    Generic - Baby Spinach, 1 cup 7 1g 0g 1g 0mg 24mg 0g 1g
    Dinner
    Costco - Flap Meat, 6 oz 294 0g 14g 41g 0mg 160mg 0g 0g
    Oil - Olive, 1.5 tablespoon 179 0g 20g 0g 0mg 1mg 0g 0g
    Sargento - Reduced Fat Colby-Jack String Cheese, 2 piece 120 0g 9g 10g 20mg 270mg 0g 0g
    Green Giant - Brocolli Spears, 3 oz. 20 3g 0g 1g 0mg 100mg 1g 1g
    Snacks
    Red Bull - Total Zero - 12 oz Can, 12 fl. oz. can 10 0g 0g 0g 0mg 80mg 0g 0g
    Coca Cola - Coke Zero*, 1 can - 12 fl oz (355 mL) 1 0g 0g 0g 0mg 40mg 0g 0g
    Oil - Olive, 1.5 tablespoon 179 0g 20g 0g 0mg 1mg 0g 0g
    Dairy - Kraft - Sharp Cheddar Cheese , 1 slice 80 0g 7g 5g 20mg 135mg 0g 0g
    Walmart Great Value - Whole Natural Almounds, 1 oz (28g/about/4) 160 6g 14g 6g 0mg 0mg 1g 3g
    Kraft - Reduced Fat Mayo With Olive Oil, 1 Tbs 45 2g 4g 0g 0mg 95mg 1g 0g
    Chicken of the Sea- Chunk Light In Water - Tuna Fish, 5 oz X Can, 1 container (1/2 cup ea.) 100 0g 1g 22g 20mg 360mg 0g 0g
    TOTAL: 1,949 12g 145g 137g 394mg 2,390mg 4g 5g
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    just checked a keto strip and it shows that i am in moderate keto
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    What at your goals?
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    You shouldn't be eating reduced fat anything. Fat is your friend. Just aim for 1:1 protein fat grams ratio, and eat lots of green veggies heavy on fiber. How many days in are you? Life is great around day 4-5 in ketosis. Do hiit cardio do deplete glycogen to speed things up.
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    Today is day 4.

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    Quote Originally Posted by bboyflash View Post
    What at your goals?
    i want to trim off some fat off the belly. not looking to drop a ton of weight. basically to be more lean. i could post a pic if needed
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    Remember to subtract fiber grams from carbs. Fiber has a minimal effect on blood sugar/insulin.
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    Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Breakfast
    Dairy - Kraft - Sharp Cheddar Cheese , 2 slice 160 0g 14g 10g 40mg 270mg 0g 0g
    Egg - Egg White Only, 8 each 16 0g 0g 4g 0mg 55mg 0g 0g
    Generic - Large Egg (Whole), 1 egg 70 0g 5g 6g 185mg 70mg 0g 0g
    Smithfield - Natural Hickory Smoked Bacon- 33% Lower Sodium, 3 slices (17g) 120 0g 11g 8g 30mg 300mg 0g 0g
    Lunch
    Oil - Olive, 1.5 tablespoon 179 0g 20g 0g 0mg 1mg 0g 0g
    Walmart Great Value - Whole Natural Almounds, 1 oz (28g/about/4) 160 6g 14g 6g 0mg 0mg 1g 3g
    Generic - Baby Spinach, 1 cup 7 1g 0g 1g 0mg 24mg 0g 1g
    Costco - Flap Meat, 3 oz 147 0g 7g 21g 0mg 80mg 0g 0g
    Publix - Whole Milk, 0.5 cup 75 6g 4g 4g 18mg 60mg 6g 0g
    Kraft - Light Creamy Ceasar Reduced Fat Dressing, 1 tbsp 18 2g 1g 0g 0mg 120mg 1g 0g
    Dinner
    Ribeye Steak - Grilled (8 oz), 8 oz Cooked 576 0g 34g 64g 112mg 109mg 0g 0g
    Green Giant - Brocolli & Cheese Sauce, 1 container (1 7/10 cup (110g) ea.) 150 18g 6g 5g 13mg 1,075mg 5g 3g
    Oil - Olive, 1.5 tablespoon 179 0g 20g 0g 0mg 1mg 0g 0g
    Snacks
    Egg - Egg, Hard-Boiled, 1 large 70 0g 5g 6g 195mg 65mg 0g 0g
    Egg White - Hard Boiled, 1 Egg White 17 0g 0g 4g 0mg 55mg 0g 0g
    Dairy - Kraft - Sharp Cheddar Cheese , 1 slice 80 0g 7g 5g 20mg 135mg 0g 0g
    Walmart Great Value - Whole Natural Almounds, 0.5 oz (28g/about/4) 80 3g 7g 3g 0mg 0mg 1g 2g
    Armour - Pepperoni (Lower Sodium), 15 slices (28 g) 150 0g 14g 6g 25mg 250mg 0g 0g
    TOTAL: 2,254 36g 169g 153g 638mg 2,670mg 14g 9g
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    Have you lost any weight? I have seen people when they start this drop weight like a hot rock in the first few days. Of course it was mainly water.
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    I'm going to check my weight on monday

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    I'm doing a similar diet, but I'm on like 2600-2800 cal/day with P:300ish C:40 or less F:150-200. I'm down about 11lbs in 2.5 weeks. I live keto dieting. I find it really easy too with the use of Alphamine, and Recompadrol. I have 0 lack in energy. Just make sure you do some re-feeds over the course of the plan to keep your progress going. Good stuff bro!
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    Quote Originally Posted by 804 View Post
    I'm doing a similar diet, but I'm on like 2600-2800 cal/day with P:300ish C:40 or less F:150-200. I'm down about 11lbs in 2.5 weeks. I live keto dieting. I find it really easy too with the use of Alphamine, and Recompadrol. I have 0 lack in energy. Just make sure you do some re-feeds over the course of the plan to keep your progress going. Good stuff bro!
    Define re-feeds?

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    Quote Originally Posted by ofl0926 View Post
    Define re-feeds? Sent from my MB865 using Tapatalk 2
    Every 2-3 weeks you should have a day with a higher quantity of carbs to spike your metabolism (along with a drop in protein, and much less fat - less than 50g). [COLOR=#000000][FONT=verdana]As well as replenishing glycogen stores, refeeds raise leptin levels and "resets" your metabolism. After too long a dieting, your metabolism slows and leptin levels lower. Refeeds act as a way to trick your body into resetting This is how I understand it to work.
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    Quote Originally Posted by 804 View Post
    Every 2-3 weeks you should have a day with a higher quantity of carbs to spike your metabolism (along with a drop in protein, and much less fat - less than 50g). [COLOR=#000000][FONT=verdana]As well as replenishing glycogen stores, refeeds raise leptin levels and "resets" your metabolism. After too long a dieting, your metabolism slows and leptin levels lower. Refeeds act as a way to trick your body into resetting This is how I understand it to work.
    Thanks for the heads up papo. I read one article from BB.com that I should do that every week. Just for the weekend.
    Only supplement I'm taking now is orange triad and protein after workouts. Gonna start creatine next week.
    Question, should I take dextrose after workouts? I'm also considering androfactory lean cut. Only hesitation is that I work as a federal firefighter so we can get piss tested whenever

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    I would not be taking dextrose if you are trying to stay in Ketosis. It is sugar. I know some may disagree with me, but sugar is sugar. That will knock you right out of ketosis. The stuff employers look for when urine testing is illegal drugs. They are not worried about your creatine levels and the stuff in Orange Triad. If you are really worried about it, go talk to your HR person and ask about the suppliments.
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    Quote Originally Posted by Dogsoldier View Post
    I would not be taking dextrose if you are trying to stay in Ketosis. It is sugar. I know some may disagree with me, but sugar is sugar. That will knock you right out of ketosis. The stuff employers look for when urine testing is illegal drugs. They are not worried about your creatine levels and the stuff in Orange Triad. If you are really worried about it, go talk to your HR person and ask about the suppliments.
    Oh I know that creatine and orange triad is not what they are looking for. The one I am worried about is the androfactory lean cut cause its a PH

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    Quote Originally Posted by ofl0926 View Post
    Oh I know that creatine and orange triad is not what they are looking for. The one I am worried about is the androfactory lean cut cause its a PH

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    I deal with drug tests at work in a management role. The tests usually look for opiates, pot and alcohol. In a number of ways, the use of an OTC ph is really no one's business unless the use of steroids (or other substances) are expressly forbidden in your employee manual. Again, if you can talk to your HR person to find what they are screening for.
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    yesterdays food intake. if you guys see anywhere that i can tweak, please let me know

    Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Breakfast
    Generic - Large Egg (Whole), 2 egg 140 0g 10g 12g 370mg 140mg 0g 0g
    Smithfield - Natural Hickory Smoked Bacon- 33% Lower Sodium, 3 slices (17g) 120 0g 11g 8g 30mg 300mg 0g 0g
    Dairy - Kraft - Sharp Cheddar Cheese , 2 slice 160 0g 14g 10g 40mg 270mg 0g 0g
    Egg - Egg White Only, 8 each 16 0g 0g 4g 0mg 55mg 0g 0g
    Lunch
    Oil - Olive, 1.5 tablespoon 179 0g 20g 0g 0mg 1mg 0g 0g
    Generic - Baby Spinach, 1 cup 7 1g 0g 1g 0mg 24mg 0g 1g
    Kraft - Light Creamy Ceasar Reduced Fat Dressing, 1.5 tbsp 26 3g 2g 0g 0mg 180mg 2g 0g
    Chicken of the Sea- Chunk Light In Water - Tuna Fish, 5 oz X Can, 1 container (1/2 cup ea.) 100 0g 1g 22g 20mg 360mg 0g 0g
    Dairy - Kraft - Sharp Cheddar Cheese , 1 slice 80 0g 7g 5g 20mg 135mg 0g 0g
    Dinner
    Ribeye Steak - Grilled (8 oz), 7 oz Cooked 504 0g 30g 56g 98mg 95mg 0g 0g
    Snacks
    Armour - Pepperoni (Lower Sodium), 15 slices (28 g) 150 0g 14g 6g 25mg 250mg 0g 0g
    Armour - Pepperoni (Lower Sodium), 15 slices (28 g) 150 0g 14g 6g 25mg 250mg 0g 0g
    Walmart Great Value - Whole Natural Almounds, 0.5 oz (28g/about/4) 80 3g 7g 3g 0mg 0mg 1g 2g
    Sargento - Reduced Fat Colby-Jack String Cheese, 1 piece 60 0g 5g 5g 10mg 135mg 0g 0g
    Emerald - Simply Natural Almonds, 1 oz (28g about 1/4 cup) 160 6g 14g 6g 0mg 0mg 1g 3g
    Armour - Pepperoni (Lower Sodium), 15 slices (28 g) 150 0g 14g 6g 25mg 250mg 0g 0g
    TOTAL: 2,082 13g 163g 150g 663mg 2,445mg 4g 6g
  

  
 

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