Step By Step Keto Diet Plan!
- 07-09-2004, 12:09 AM
I plan to start a CKD diet plan soon, and noticed that there are alot of calculations I had to perform (protein cals, fat cals, carbs on load days, etc). I decided to put it all into an excel spreadsheet and use formulas to compute all the information on the fly by filling in your body weight and body fat %. The rest of the spreadsheet is filled in automatically. This saves a ton of time and you can re-compute everything easily as your weight and bf % change. I also included the training program which is recommended in the article at the bottom of the spreadsheet, which you can remove or replace with your own program.
The formulas I used are directly from the article. For ex: for protein g per day I used 1 x lean mass, for carbs on load day I used 10 x (lean mass / 2.2), etc.
There may be errors in the spreadsheet, if so please let me know. If there are any suggestions as to things I could add to improve it please let me know. It was created in Excel 2003, so I have attached several different version formats for those using older versions.
Hope this is of help to everyone.
- 07-17-2004, 05:16 AM
Originally Posted by ke0ki
07-17-2004, 12:24 PM
07-17-2004, 12:25 PM
Very cool man, thanks. What do you have on Sunday? Are you on a 6 day cycle?Originally Posted by ke0ki
08-12-2008, 04:39 PM
i have a question regarding bacon cured with sodium nitrate can this prevent me to get in to ketosis?
08-13-2008, 02:31 AM
09-24-2008, 12:01 PM
09-30-2008, 08:26 AM
hi guys, i've recently started the CKD. Not counting calories yet, just getting used to the food that I need to eat. Never been able to count calories but i've lost weight before.
Been on it for 5 days now and I can already see a little less fat on my stomach, moreso then just normal water weight loss.
Since we want protein + fat isn't an ideal meat chicken drumsticks with the skin on?
I'm not eating that atm, mostly chicken breast, bacon and veal so far.
10-02-2008, 02:49 AM
I have a few questions about the diet. I started yesterday with very low carbs like under 20. About half of them come from a fiber supplement.
On carb loading days what can I eat. I've read you are supposed to limit fat intake on these days. And then I have also read you can eat whatever you want like pizza, ice cream......So which is it exactly?
I have also read that on workout days I am not supposed to eat any fats after the workout is that true?
Anyone have dizziness when starting the diet? This morning I had a headache, I felt dizzy, and nauseous. It went away after a few hours. I felt sick.
I've done something similar to this diet before with good results. Last time I lost 75 pounds in three months. This time I hope for similar results. Last time was a while ago so I don't really remember the induction so much. I feel like a girlie man when I work out definite lose of strength. I hope it gets better.
10-02-2008, 03:00 AM
10-02-2008, 08:37 AM
10-02-2008, 09:23 AM
10-02-2008, 09:54 AM
Great info guys. Hey a quick note for you all. You can make no carb tortilla shells from provolone cheese..Put the chesse in the microvave till it turns brown,actually burns..Fold it while it is warm and you have a taco shell. I have also made "chips" with them, just add your favorite seasoning and put them in a bag to snack on
10-02-2008, 12:38 PM
10-05-2008, 06:54 AM
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.
10-05-2008, 01:07 PM
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
10-05-2008, 09:23 PM
10-06-2008, 03:54 AM
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
10-06-2008, 10:35 AM
10-07-2008, 05:17 PM
From the old CKD website -
Tuna, Samon, Sole, Trout, Flounder, Sardines, Herring, Anchovies
Beef, Pork, Lamb, Veal, Venison, Ham*, Bacon*
Chicken, Turkey, Duck, Goose, Cornish Hen, Quail, Pheasant
Oysters, Crabmeat, Shrimp, Lobster, Clams, Squid, Mussels
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.
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.
Cheddar, Cream Cheese, Swiss, Mozzarella, Gouda, Goat, Roquefort, Other Blue Cheeses
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
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
Sucralose (Splenda), Saccharin (Sweet N' Low)
Filtered, Mineral, Spring, Tap Water, Club Soda, Heavy Cream, Decaf Coffee, Decaf Tea, Herb Tea, Lemon Juice
10-08-2008, 01:01 PM
10-08-2008, 01:15 PM
100 grams of raw chicken breast with skin has 8 more grams of fat than 100 grams of raw chicken breast without skin.
11-06-2008, 06:46 PM
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.
11-07-2008, 12:36 AM
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.
11-07-2008, 05:57 AM
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