Step By Step Keto Diet Plan!

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  1. I am a little confused on how to determine protein/fat/carb calories each day... any help on that?


    ---Hmm, i found the diet tracker in here... answered my own question


  2. Quote Originally Posted by walugi View Post
    How the hell do you count calories for chicken breasts? In veal? For vegetables?

    Sure, I can guess calories give or take 10% but by then i've already lost any kind of calorie deficit/bonus

    Pretty sweet post, lots of good information that was highly useful.
    Alright keep making excuses and see where it gets you.
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  3. Quote Originally Posted by Julio R View Post
    use nutritiondata.com

    or you can use the diet tracker, anything that's similar.
    ****, nutrition data is awesome Some of it is way complicated though. How do I decipher something like this?

    Chicken, broilers or fryers, breast, meat only, raw

    If it's chicken breast why are there so many types with "raw"?


    Also, Rugger, you could've provided a link or something useful. I guess that must be hard when you're on the rag

  4. From the old CKD website -

    All Fish:
    Tuna, Samon, Sole, Trout, Flounder, Sardines, Herring, Anchovies

    All Meat:
    Beef, Pork, Lamb, Veal, Venison, Ham*, Bacon*

    All Fowl:
    Chicken, Turkey, Duck, Goose, Cornish Hen, Quail, Pheasant

    All Shellfish:
    Oysters, Crabmeat, Shrimp, Lobster, Clams, Squid, Mussels

    All Eggs:
    Scrambled, Fried, Poached, Deviled, Hard-boiled, Soft-boiled, Omelets

    *Processed meats, such as ham, bacon, pepperoni, salami, hot dogs and other luncheon meats may have added sugar and will contribute carbs. Try to avoid meat and fish products cured with nitrates.

    Snacks-On-The-Go:
    String Cheese, Beef Jerky, Turkey Jerky, Olives, Low Carb Bars

    Information about Low Carb Bars:
    Low Carbohydrate bars often have a label for net carbs. Net carbs are the total amount of carbohydrates in grams, minus the total amount of carbohydrates that do not impact your blood sugar. For example, a Low Carb bar may have 14 grams of Total Carbohydrate and 12 of those 14 grams are non-impact carbs. Meaning that only 2 carbs (14g-12g) should be counted towards your daily carb totals. Only 2 carbs have an effect on your blood sugar and need to be counted.

    Information about Fiber:
    Fiber is considered a carbohydrate on nutriton labels but does not have any effect on blood sugar levels. For example, if a product has a Total Carbohydrate of 4 grams and 1 gram of fiber, only 3 (4-1) grams of carbohydrates count towards your daily totals, as these 3 carbs have an effect on your blood sugar.

    Cheeses:
    Cheddar, Cream Cheese, Swiss, Mozzarella, Gouda, Goat, Roquefort, Other Blue Cheeses

    Low-Carb Vegetables:
    Peppers, Mushrooms, Celery, Cucumber, Lettuce, Romaine Lettuce, Radishes, Bok Choy, Parsley

    Low-Moderate Carb Vegetables:
    Artichoke, Asparagus, Snow Peas, Spinach, Broccoli, Spaghetti Squash, Eggplant, Brussel Sprouts, Tomato, Cabbage, Turnips, Onion, Zucchini, Cauliflower

    Salad Garnishes:
    Grated Cheese, Sour Cream, Hard-Boiled Egg, Mushrooms, Bacon, Oil, Vinegar, Full-Fat Salad Dressing

    Herbs & Spices:
    All Spices, Garlic, Basil, Pepper, Dill, Thyme, Oregano, Ginger, Rosemary, Sage

    Fats & Oils:
    Olive Oil, Vegetable Oil, Canola Oil, Walnut Oil, Soybean Oil, Grapeseed Oil, Sesame Oil, Sunflower Oil, Safflower Oil, Butter

    Artificial Sweetners:
    Sucralose (Splenda), Saccharin (Sweet N' Low)

    Beverages:
    Filtered, Mineral, Spring, Tap Water, Club Soda, Heavy Cream, Decaf Coffee, Decaf Tea, Herb Tea, Lemon Juice

    Quote Originally Posted by 0-hero View Post
    anyone got a list of ideal foods to eat on this diet?

    im supposed to be getting 93g of fat per meal as im only having 4 meals a day but finding it hard, so a list of foods would really help.

    many thanks

  5. Quote Originally Posted by walugi View Post
    ****, nutrition data is awesome Some of it is way complicated though. How do I decipher something like this?

    Chicken, broilers or fryers, breast, meat only, raw

    If it's chicken breast why are there so many types with "raw"?


    Also, Rugger, you could've provided a link or something useful. I guess that must be hard when you're on the rag
    i don't know, its probably to be really specific for other people who look for stuff like that.

  6. Quote Originally Posted by walugi View Post
    ****, nutrition data is awesome Some of it is way complicated though. How do I decipher something like this?

    Chicken, broilers or fryers, breast, meat only, raw

    If it's chicken breast why are there so many types with "raw"
    ?


    Also, Rugger, you could've provided a link or something useful. I guess that must be hard when you're on the rag
    Nutritiondata.com is really specific with a lot of it's information. The reason they have so many raw is because they have different nutritional value depending on what part of the animal your eating. For chicken breasts they have raw meat only and raw meat with skin.

    100 grams of raw chicken breast with skin has 8 more grams of fat than 100 grams of raw chicken breast without skin.

  7. I officially LOVE CKD

    On another note, I have been doing my refeeds every week and been alright with energy and crap, but if I was to not do my refeed this week, but do it next instead, would I end up suffering from it?

    I'm close to where I would like to be, and I'd like to have that extra week to be deeper in keto. I am doing fine in basketball practice and also workouts still, so I'm not totally out of energy(Poseidon and Leviathan Reloaded help a lot ^_^ )

    If needed, I could just up my protein intake during that week.

  8. If you do the refeeds once every two weeks it won't hurt you so much. You'll have more time in ketosis, more time peeling fat off. What I would do though is just throw in a higher calorie day, hit a little above maintenance calorie levels.

  9. Alright thanks.
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  10. Quote Originally Posted by ThomasRivera View Post
    Nutritiondata.com is really specific with a lot of it's information. The reason they have so many raw is because they have different nutritional value depending on what part of the animal your eating. For chicken breasts they have raw meat only and raw meat with skin.

    100 grams of raw chicken breast with skin has 8 more grams of fat than 100 grams of raw chicken breast without skin.
    but if the meat is raw, then wouldn't the nutritional value be the same whether you broil it, grill it, fry it etc? As long as you don't add more stuff to it.

  11. The difference that occurs during cooking is basically a change of the weight of the food, a change of the fat content of the food. While you cook a food water is cooked out and fat can be rendered out of the food.

  12. Oh god, that's so confusing

    I usually just take the raw value and go off that, despite cooking with a george foreman.

  13. And what do you guys do if there's something that isn't on diettracker/nutritiondata?

    It's quite a fatty piece of chicken that is the thigh and leg



    I read the wikipedia thing and I think it's an australian/british thing. It's really really fatty. The fat drips off it like water sometimes.

    I'm not sure if that's good to eat though. It's really cheap and tastes great, but my mum reckons that it'll give me high cholesterol :P

  14. Quote Originally Posted by walugi View Post
    Oh god, that's so confusing

    I usually just take the raw value and go off that, despite cooking with a george foreman.

    You can pretty much go off of the raw value. Just eyeball the amount of fat left in the pan, if you don't mind using left over fat to fry other things in it, it becomes a good tool :-D

    I've drank the fat straight out of the pan on occasion.

  15. Quote Originally Posted by walugi View Post
    And what do you guys do if there's something that isn't on diettracker/nutritiondata?

    It's quite a fatty piece of chicken that is the thigh and leg



    I read the wikipedia thing and I think it's an australian/british thing. It's really really fatty. The fat drips off it like water sometimes.

    I'm not sure if that's good to eat though. It's really cheap and tastes great, but my mum reckons that it'll give me high cholesterol :P
    The CKD style diets usually lower cholesterol, I do try to get things that improve the HDL levels up during my carb loads. But generally alot of places point to ketogenic diets lowering cholestorol despite the fat.

  16. Well, since I'm still not 100% sure of how the CKD works, is it still going to be helpful to take a pre-WO supp? I know with no carbs the water you drink kinda flows right through ya, so I was guessing it would be the same with a pre-WO sup, but I wanna find out before I use my Ragnarok anymore. I would also be taking it with Poseidon and I'd have a Leviathan Reloaded an hour or so beforehand.(Dunno if the caffeine would matter)

  17. I'm back on the keto train. I need a step by step plan on stopping these dreams of carbs I keep having...they are haunting and taunting me in my sleep

  18. Carbs are of the devil, stay strong brutha! ^_^

    I've found I frikkin love sugar-free jello when I crave carbs...I eat that crap like there is no tomorrow.

  19. oh yaa..sugar free jello and heavy whipped cream gets abused often

  20. I haven't had any heavy whipped cream yet, I might go grab me some of that. Maybe mix it with my mocha ON Whey, yummay

    EDIT: How long you been on CKD since you restarted gutter?

  21. Yeah it tastes amazing in shakes. I usually mix heavy cream, e.v. coconut oil, and olive oil into my shakes w/ some almond butter..good stuff.

  22. I was doing Olive Oil, but it tasted too much like crap, and it would never mix well, it would always be at the top so every sip I took tasted like crap <_<

  23. it's ok when mixed with other oils I find, but on it's own - yeah it's pretty damn nasty

  24. Guess I gotta try that. How much jello is too much? I know people say the cream and the jello is fine, but how much does it take to actually hurt the CKD? I could eat 10 of those little jello packages, lol.

  25. It's not the jello I don't think, but I can keep eating that heavy cream till there's no more lol...so tastey. I have to remind myself that I'm cutting..too much fat at night is not a good thing

  26. Arg, how much can I have that is cured in sugar? I have bacon/ham/other crap that says it was cured and one of the things was in sugar, so should I not eat them? They all have 0 or 1 sugar carb, so other than that they are fine with fat and protein. So gay if I wasted 20 bucks, lol.

  27. As long as you stay within your carb range you should be fine.

  28. good info guys, just wondering tho. all that fat can't be good for you can it? can a keto diet like this be used constantly when you want to lean up, or should it be cycled w/ other diets?

  29. It can be done year around, because of the refeeds
  

  
 

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