Food for a ketogenic diet

[CJNator]

I want to do a ketogenic diet but I'm having a hard time thinking for food to get, here are some I can think of:
•Chicken
•Red meat
•Fish
•Cheese(I think)
•nuts
•Veggies
Anything else I'm missing?

 

[JG93]

The key to a keto diet is low carbs.
Careful with the nuts, they are easy to over indulge on and those carbs creep up.

It isn't to hard to do, and you have the gist of what you can eat.
Remember, carbs are everywhere, be mindful but don't worry to much.

 

[JudoJosh]

Those all work

 

[CJNator]

The key to a keto diet is low carbs.
Careful with the nuts, they are easy to over indulge on and those carbs creep up.

It isn't to hard to do, and you have the gist of what you can eat.
Remember, carbs are everywhere, be mindful but don't worry to much.

Those all work

What would you guys say is a acceptable amount? I've heard 30g or bellow.

 

[hvactech]

whole eggs
full fat cheese
bacon
heavy cream
salmon
steak
olive oil
coconut oil
butter
etc...

 

[john.patterson]

What would you guys say is a acceptable amount? I've heard 30g or bellow.

30g or below is a good number to start with, but most of the 30g should be from fiber. Especially the first few weeks doing keto, the lower your carb intake the easier your body will transition into ketosis. All the foods you listed are good options. Anything high fat/high protein is great. Avoid starches and limit your veggie intake. I would stick to green veggies only for the first few weeks until you've established ketosis. Green vegetables are usually the lowest in carbs

 

[hvactech]

ive learned to supplement with fiber during ketosis

 

[JG93]

30g or below is a good number to start with, but most of the 30g should be from fiber. Especially the first few weeks doing keto, the lower your carb intake the easier your body will transition into ketosis. All the foods you listed are good options. Anything high fat/high protein is great. Avoid starches and limit your veggie intake. I would stick to green veggies only for the first few weeks until you've established ketosis. Green vegetables are usually the lowest in carbs

Exactly what he is saying.
Personally I think for the first phase of it, 50g is acceptable and work down from there.
It will get tons easier, and after awhile you will see it isn't so hard.
Last time I started at 50. I pressed for lower but I gave myself room for error and any unforeseen carbs.
Everyone is different though!

Goodluck my man.
Check out YouTube for a few good tips as well

 

[john.patterson]

ive learned to supplement with fiber during ketosis

You are wise. Digestion isn't enjoyable without fiber haha. I use psyllium husk powder when doing keto too

 

[john.patterson]

Exactly what he is saying.
Personally I think for the first phase of it, 50g is acceptable and work down from there.
It will get tons easier, and after awhile you will see it isn't so hard.
Last time I started at 50. I pressed for lower but I gave myself room for error and any unforeseen carbs.
Everyone is different though!

Goodluck my man.
Check out YouTube for a few good tips as well

Exactly, everyone is different when it comes to keto. I need to keep carbs VERY low, <20g for the first few days to get into ketosis. Another tip, be sure to avoid artificial sweeteners. I had a hard time getting into keto the first time I did it, and realized that sucralose was interfering.

 

[hvactech]

You are wise. Digestion isn't enjoyable without fiber haha. I use psyllium husk powder when doing keto too

i use metamucil

 

[Tomahawk88]

I noticed pork wasnt on anyone's list. It can definitely be on the higher fat side. So I usually balance it when I know I will have high protein. Some good options are ribs, ground pork, and bratwurst. Well of course bacon too.

 

[JG93]

I noticed pork wasnt on anyone's list. It can definitely be on the higher fat side. So I usually balance it when I know I will have high protein. Some good options are ribs, ground pork, and bratwurst. Well of course bacon too.

A lot of your pork products are actually very lean, with the Fat being on the outside. So if you like pork, trim the fat off the outside, and you have pretty lean meat.

Good job bringing that up!

 

[Tomahawk88]

A lot of your pork products are actually very lean, with the Fat being on the outside. So if you like pork, trim the fat off the outside, and you have pretty lean meat.

Good job bringing that up!

Ya it is pretty underrated. Some things that come to mind are pork chops, pork roast, pork tenderloin, and pork rinds.

About to have some chorizo and eggs

 

[CJNator]

whole eggs
full fat cheese
bacon
heavy cream
salmon
steak
olive oil
coconut oil
butter
etc...

Great additions! I can add that coconut oil into my intra-post-preworkout shake/drink.

30g or below is a good number to start with, but most of the 30g should be from fiber. Especially the first few weeks doing keto, the lower your carb intake the easier your body will transition into ketosis. All the foods you listed are good options. Anything high fat/high protein is great. Avoid starches and limit your veggie intake. I would stick to green veggies only for the first few weeks until you've established ketosis. Green vegetables are usually the lowest in carbs

I'm not a veggie guy but I'll get something to supplement the fiber and greens.

ive learned to supplement with fiber during ketosis

Might get finaflex's fiber supplements, would the glutamine interfere with the ketosis?

Exactly, everyone is different when it comes to keto. I need to keep carbs VERY low, <20g for the first few days to get into ketosis. Another tip, be sure to avoid artificial sweeteners. I had a hard time getting into keto the first time I did it, and realized that sucralose was interfering.

I didn't know that either, thanks man I'll go black for now on.

I noticed pork wasnt on anyone's list. It can definitely be on the higher fat side. So I usually balance it when I know I will have high protein. Some good options are ribs, ground pork, and bratwurst. Well of course bacon too.

Not a pork kind of guy unless its shredded pork but I didn't even think of pork. Thanks guys, I'll be starting a little keto journal log after I finish KetoInduce once I get it! I'll throw up the log here once I start it!

 

[AntM1564]

Cheese works too. Cracker Barrel cheese, for example, per serving has 10g fat, 0 carbs and 6 g protein.

 

[CJNator]

Cheese works too. Cracker Barrel cheese, for example, per serving has 10g fat, 0 carbs and 6 g protein.

Those macros look nice, I'd definitely add cheese in to whatever I can lol.

 

[EMPIREMIND]

whole eggs
full fat cheese
bacon
heavy cream
salmon
steak
olive oil
coconut oil
butter
etc...

ALL OF THIS AND STEAK

 

[EMPIREMIND]

ALL OF THIS AND STEAK

i find an extremely big difference when i do a keto diet staying under 30 net carbs, and when i do an almost non existent carb diet using these kinds of foods. I personally dont even keep the cheese alot of the times. I stick to whole eggs, steak, salmon, coconut oil and grass fed butter. Also some spinich here and there.

 

[hvactech]

i find an extremely big difference when i do a keto diet staying under 30 net carbs, and when i do an almost non existent carb diet using these kinds of foods. I personally dont even keep the cheese alot of the times. I stick to whole eggs, steak, salmon, coconut oil and grass fed butter. Also some spinich here and there.

I forgot to mention avocados

 

[EMPIREMIND]

I forgot to mention avocados

Thats definitely a good one.

 

[CJNator]

i find an extremely big difference when i do a keto diet staying under 30 net carbs, and when i do an almost non existent carb diet using these kinds of foods. I personally dont even keep the cheese alot of the times. I stick to whole eggs, steak, salmon, coconut oil and grass fed butter. Also some spinich here and there.

What's the difference and is it positive or negative?

I forgot to mention avocados

Damn I can make guacamole and put it on a burger with carbless bread ! Now I just need to find carbless bread lol.

 

[rhoadx]

^ Google oopsie bread. I've never tried it, but it could be an option.... It looks good at least

 

[CJNator]

^ Google oopsie bread. I've never tried it, but it could be an option.... It looks good at least

Thanks, I'll look it up!

 

[hvactech]

Just don't use it, I make sirloin burgers with bacon, egg, avocado, and cheeses all the time

 

[EMPIREMIND]

What's the difference and is it positive or negative?

Positive. Night and day for me. Not sure if the indirect carbs were throwing me out of keto or what, but real life experience... Damn near steak and egg diet with zero carbs and i drop fat like crazy. My training partners swear i lose weight every day i see them. No lie.

I think everyone is different and responds differently to certian foods. For me ive alwYs found steak leaves me much leaner for whatever reason. On the other hand one thing i try to avoid is cheese, i tend to look horrible on the days i eat it. I only eat cheese on keto when i have to make up some calories because i didnt eat enough for the day

 

[KetoSpartan]

Watch nuts and cheese as they are calorie dense.
Any fatty cuts of meat (rib steaks, pork, chicken thighs), avacado, dark green veggies, coconut oil, butter, animal fats, MCT oil, etc.
Bacon....never forget bacon.

You don't need fiber on a low carb diet - I've been keto for a year (maybe longer, I stopped counting) and don't use a supplement, I eat my veggies (some days less).
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Eat under 30g of carbs.
Make sure you are getting enough Electrolytes (sodium, potassium, magnesium) - this will ensure you don't get muscle cramps or the 'Keto Flu'.
From Lyle McDonald's Ketogenic Diet book:
5000mg sodium
1000mg potassium
300mg magnesium

That's on top of what's in food.

Give yourself enough time to adapt to running on fat, you might notice a loss of performance in the gym but you will return to normal once your body adapts to running on fat.

Check out the Ketogains FAQ, lots of good info on the ketogenic diet for gainz!
Invalid Link Removed

 

[CJNator]

Just don't use it, I make sirloin burgers with bacon, egg, avocado, and cheeses all the time

I'll definitely be making one of those !

Positive. Night and day for me. Not sure if the indirect carbs were throwing me out of keto or what, but real life experience... Damn near steak and egg diet with zero carbs and i drop fat like crazy. My training partners swear i lose weight every day i see them. No lie.

I think everyone is different and responds differently to certian foods. For me ive alwYs found steak leaves me much leaner for whatever reason. On the other hand one thing i try to avoid is cheese, i tend to look horrible on the days i eat it. I only eat cheese on keto when i have to make up some calories because i didnt eat enough for the day

I'll make note of that, thanks! Ill see how i feel when using lower carbs.

Watch nuts and cheese as they are calorie dense.
Any fatty cuts of meat (rib steaks, pork, chicken thighs), avacado, dark green veggies, coconut oil, butter, animal fats, MCT oil, etc.
Bacon....never forget bacon.

You don't need fiber on a low carb diet - I've been keto for a year (maybe longer, I stopped counting) and don't use a supplement, I eat my veggies (some days less).
Invalid Link Removed

Eat under 30g of carbs.
Make sure you are getting enough Electrolytes (sodium, potassium, magnesium) - this will ensure you don't get muscle cramps or the 'Keto Flu'.
From Lyle McDonald's Ketogenic Diet book:
5000mg sodium
1000mg potassium
300mg magnesium

That's on top of what's in food.

Give yourself enough time to adapt to running on fat, you might notice a loss of performance in the gym but you will return to normal once your body adapts to running on fat.

Check out the Ketogains FAQ, lots of good info on the ketogenic diet for gainz!
Invalid Link Removed

Thanks man, I'll look at those link when i can!

 

[britishbomber]

Loving doing my keto diet! One of the hardest things for me was getting used to having less grams of protein per day. Was very used to having one gram per pound of body weight and I'm 270lbs! Now I'm having a around 150grams a day. It's all about the ratios when your doing it and keeping those macros at the correct percentage 70f/20p/10c works for me.

 

[pfresh]

I like doing carb backloading. Its not keto but it incorporates keto style eating alot of the time. Ive got my wife doing carb nite, which is where you have an 8 hour carb window once a week and the rest of the time is keto.

Ive been eating keto style for around 2 and a half years now. Make sure you keep your fats high at every meal. (At least one gram of fat minimum to 2 grams protein.) Any lower fat than that and you risk sacrificing fat burn.

Check out miracle noodles and walden farms Alfredo sauce. Alot of good staples have been mentioned here already.

If you're looking to recomp id be leaning more towards carb backloading. Ive been making great gains while staying below 10 percent and i haven't done cardio in quite some time now. Carb nite will lean you out really fast but isn't ideal for muscle growth. Id probably use carb nite to get to 15 percent body fat or less. Then id switch to backloading.

 

[CJNator]

I like doing carb backloading. Its not keto but it incorporates keto style eating alot of the time. Ive got my wife doing carb nite, which is where you have an 8 hour carb window once a week and the rest of the time is keto.

Ive been eating keto style for around 2 and a half years now. Make sure you keep your fats high at every meal. (At least one gram of fat minimum to 2 grams protein.) Any lower fat than that and you risk sacrificing fat burn.

Check out miracle noodles and walden farms Alfredo sauce. Alot of good staples have been mentioned here already.

If you're looking to recomp id be leaning more towards carb backloading. Ive been making great gains while staying below 10 percent and i haven't done cardio in quite some time now. Carb nite will lean you out really fast but isn't ideal for muscle growth. Id probably use carb nite to get to 15 percent body fat or less. Then id switch to backloading.

I definitely need to look into that, I've heard of carb back loading but I've totally forgot about it lol.

 

[LMuscle]

Just reading this thread is making me constipated