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Step By Step Keto Diet Plan!

by two weeks in that would be 700 grams of carbs per day or 2800 cals from carbs... so you tell me.... :) Obviously 50 isn't the right number, but I need to look up my info on reintroducing carbs over a period of time..
 
I dont see this being feasable for a type I diabetic, type I has to take insulin since the body produces NONE. May be possible if checking BG before every meal but since test strips are around 1.00 per strip that could get real expensive real quick. Also no long acting insulin could be taken so BG could rise in the morning, this is a natural reaction, and therefore you could still be in ketosis but have a high BG which would require you to take insulin which kind of defeats the purpose of the diet. And if you take too much insulin you got to eat some carbs again defeating the purpose of the diet.
If anyone has any ideas on how a typeI could do this diet please let me know, I've researched it and I find no plausible or possible way to succesfully implement the diet but I would like to try. I'm hoping one of the mods could shed some light here. Any ideas??
 
As a type one diabetic, you are subjective to the potentially fatal state of diabetic ketoacidosis. The lack of insulin in type 1 diabetics further increases the ketone body formation in these types of individuals. While a non-diabetic may product 115-190 grams of ketones per day, type 1 diabetcs have been found to produce up to 400 grams of ketones per day. This increase in ketone formation is coupled with an inability in the type 1 diabetic to use ketones in body tissues. Presumably this occurs because blood glucose is present in adquate amounts making glucose the preferred fuel. Thus there is a situation where ketone body formation is high but ketone body utilization by the body is very low, causing a rapid building up of ketones in the bloodstream. Non-diabetics have a few feedback loops to prevent dangerous levels of ketones building up in the body. With the following risks outlined above and no feedback loops to regulate the amount of ketones produced, I would recommend against a ketogenic based diet.

WYD
 
The CKD is almost the same thing as the Anabolic Diet, except they recommend going 5 days on low carb and having two full days of carbing up with no restraints placed.

Have a question.

You wrote:

"My opinion for those who practice Atkins is that while they do lose fat, there is much water loss and most importantly muscle loss."

You also wrote:

"On the other hand, during fat metabolism, protein cannot be converted into free-fatty acids for energy."

If the goal of the Atkins Diet is to get into ketosis and to stay there throughout your weightloss, how can you have muscle loss if your second statement is true?

You replenish your glycogen levels in 1½ days. I can see that. You will also deplete those very same levels in about 2-3 days. That leaves those last 2½-3 days with no glycogen for energy levels. Where does this energy come from? Your anaerobic work will then be fueled by protein, right (you wrote: we cannot simply deplete all stores while working out and not fill them back up. If that does happen, be rest-assured that the body WILL use protein for fuel then)?

While we are on the topic of energy production, why is it that glycogen is the preferred source of energy for anaerobic training? I really want to see your theory. Maybe you could make a separate post and we could discuss it at length?
 
if you're carb sensitive and want some post-workout carbs then don't use the traditional dextrose/whey combo and just try out 30g of a lower GI/II more complex carb such as sweet potatoe or brown rice The glycogen synthesis will be exactly the same, but it will take a little longer and won't spike insulin. This pretty much defeats half the purpose for taking in p/w carbs though. The little bit of insulin really helps with shuttling aminos and keeping muscle.
 
About 8 years ago this very topic was discussed on a "newsgroup" kind of board. This was a popular topic and there were a few (3 or 4) Postgrad students doing their masters' degree on the ketogenic Diets.

One of them, named Jeffrey Krabbe, was detailing exactly what was going on in terms of biochemistry on this diet, on each phase. As I remember, the action of a few hormones not mentioned here, namely glucagon and maybe another one, are completely different during ketosis than on a "normal" diet, which made it very obvious that not much glycogen was burned during exercice after the first 3-4 weeks on the diet.

Part of his explanation was that all the enzymes took quite a bit of time to get all activated, but that once they were, protein was spared quite thoroughly and also ALL ENERGY EXPENDED CAME EASILY FROM FAT... In other words, there is NO PROBLEM doing a heavy weights workout or anything while all the carb is depleted.

I kinda wish I could get him on this board and have him drop us a few lines as well as links to any published studies of his, as he was incredibly knowledgeable about this diet and the biochemistry of it. Anyways, I once did 4 weeks straight taking like 3-4 g carbs a day, and my energy levels were still sky-high at the end of that... Around 6%bf... Lifting hard all the time... Gaining in strength and keeping the mass...
 
Freaking awesome - thats great on only 3-4g of carbs. One question - though. How the heck did you keep your carbs so low, were you eating strictly beef chicken and eggs - no veggies no dressings or sauces of any kind, no insulin spike post-workout? My only problem with the keto diet is that it doesn't take advantage of cell volume and it's growth promoting potential. Taking creatine on a keto diet stinks too. Insulin is sooooo powerful and the keto diet throws it right out the window. I believe that you can get to 6% without going straight keto like that. If you wanted to be 4% then that might be a different story.
 
Well, actually, my weektime diet was just about only meats, fish, chicken, eggs, and cheese - some heavy cream with my whey. I put mustard on my steak once in a while - brown it in butter and add minced chives... Add mustard while eating - just changes the monotony of always the same taste from eating rib steak all the time. :D

Taking creatine does stink on CKD. You *DO* take advantage of insulin though, on the weekend. You might want to load up on creatine at that time... You will be able to take in a fair amount. AFAIK if you keep the carbs really low all week, then on the weekend, you can get both a GH spike for these 36 hours or so AND insulin AT THE SAME TIME... It seems the body, if it is kept in a long-term ketogenic state, treats the sudden intake of carbs as a stress and releases GH.

Now, please remember that it takes time to get into this diet. It is very normal to feel weak for the first 2-3 weeks. In those days, me and a bunch of others went "straight keto" as you say for 4 weeks just to make sure of the idea that we didn't NEED *ANY* glycogen for resistance workouts. And did we ever prove it beyond a doubt : EVERYONE was feeling sky-high levels of energy, both in and out of the gym.

OTOH, we all agreed that it takes between 4 and 6 weeks for the full transition to the ketogenic metabolism to occur, IF you keep the carbs to 24-36 hours a week ONLY. Doing anything else, i.e. going above 30g carbs a day makes this a partial transition to the ketosis metabolism but NOT COMPLETE.

By complete, and again I wish Jeffrey was here to explain it, I mean that what happens is that there are quite a few hormonal feedback loops that need to get settled down, enzymes to get activated, etc. And that takes time. I'm not saying you will not lose fat from the 10th day, you will. I'm saying that if you do it correctly, your fat loss will INCREASE gradually from week 1 through week 6, or your food intake will increase and your bf% will remain stable.

One variant that we found popular was to skip the first carb weekend, just to get deeper into ketosis, quicker. If you feel weak during the weektime, for example if you have trouble lifting during your friday workout, you're simply eating too much carbs. Save it for the ice cream and pizza. :D
 
another problem I see is that the training suffers for 2-3 weeks during the transition period, won't that sluggish training and minimal energy hinder fat loss and body composition transformation. Wouldn't it be just as easy to cut normal carbs in half and keep training hard for the entire six weeks? I'm not against keto because I've been using a CKD on and off for over a year now. My only problem is that I haven't been consistent enough with it, I go off too soon because I get sick of feeling flat all the time, plus I'm a model and it will always throw off my CKD if I have to look good on a Thursday and it's been 4-5 days since a carb up and I come in looking tired and flat.
If I skip the first weekends carb load do you think the sluggish feelings would pass by the second week? Also dude, I'm really concerned about elevated cortisol leves. I seem to get really flabby obliques and sides every time I really get into the CKD even though the rest of my body gets ripped. It's got to be due to cortisol wanting to store fat in those trouble areas. What do you think?
 
Firstly, I want to point out that any ketogenic diet is a rather long-term endeavor. If you want something for an 8-week cutting plan, this is probably not for you as yes, the first 2 weeks or so will find you lacking energy. You will get results, but how much better than a dedicated non-ketogenic effort of the same duration? That remains debatable.

About softness in the obliques and sides, that seems a little odd to me. Maybe it's the sodium? Do you eat lots of processed meats on CKD? I don't know about cortisol, but since a lot of bodybuilders use this also in their mass-gaining phases even without AAS or PH, and quite successfully at that, I would venture to say that cortisol doesn't rise on this diet, but someone else certainly will correct me if this is wrong.

One thing I know for sure is that your hGH levels are going to be much higher than normal - unless you are 18 or so - and your fat will tend to AVOID bunching up in certain places and be more equally distributed, not to mention easier to lose. Your skin will be very elastic and so this kind of flabiness that you describe is exactly the contrary of what one would normally experience on this diet... I am at a loss for a cause to this.
 
I'm still reading more and more into this diet plan. I noticed the last post was back in 2003.
What I would like to know is that with the lack of carbs in a person diet on a keto diet, would this make your thyroid shut down? I read animals article "Animalbolics" it stated that it would.
 
the thyroid will mostly downregulate if calories get too low. You will need to incorportate some high calorie/high carb refeeds periodically. You can't stay low carb everyday. Your hormones will get jacked up and your muscles will always be flat. Also a high carb day or two can manipulate leptin levels and reduce cravings for the following week.
 
Six weeks, 25 lbs of total body weight and more like 32 lbs of fat...energy is up, strength is up...only thing down is bodyfat, and EVERYONE keeps commenting on that.
 
2 months so far on this diet and I initially lost 10 lbs, but have gained back 5. BF has gone down every week, and even got some muscle gain. I am leaning out considerably on this diet. Best diet IMO for loosing fat and gaining muscle at the same time.........yes it can be done.
 
Would a CKD be beneficial for a female who does low intensity cardio 4x a week? or would they better off doing an 'atkins' type, low carb diet?
thanks
cc
 
It is still good for her, although she will need to carb-up less in terms of quantity, since a typical CKD is built around the idea that one burns up almost all glycogen during the week. Not lifting, she would probably do best to carb-load only 12 hours a week, but this is still WAY better for her than an Atkins-type, which is keto all the way, and which, as someone else pointed out, tends to kill leptin levels...
 
I have a quick ? Do you have to follow the workout plan or can you do your own thing and still get good results.
 
This diet is where it's at. I followed one very similar to it about 4 years ago and that was easily the best shape I have ever been in. I did it for 3 months while doing a periodization workout from a book called "Big Beyond Belief" by Tom Platz and Leo Costa Jr. You really have to be in the right mindset to not cheat on your carbs during the week. But when you load up on the weekend, damn, you feel so pumped, like someone pupmed helium into your muscles.

If anyone has seen this book, I highly suggest you give the workouts a try, especially if you're plateauing (sp?) right now. My bench alone jumped 50 pounds in 4 weeks. I'm a natty fyi.

The low carbs did not affect my training sessions, energy wise. But if I tried high intensity cardio, such as mountain biking, I was good for short bursts of speed but not much else.
 
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.
 

Attachments

ke0ki said:
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.
Click to expand...
very cool, thanks for sharing that. I am starting a CKD soon and this should help alot.
 
ke0ki said:
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.
Click to expand...

Very cool man, thanks. What do you have on Sunday? Are you on a 6 day cycle?
 
ke0ki said:
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.
Click to expand...


Dude. Thank you so much for that excel spreadsheet. That's awesome. Saves me printer ink, pencil led, and valuable time.

Thanks again man...
 
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.
 
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.
 
walugi said:
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.
Click to expand...

Never been able to count calories before? You mean you're lazy? Half assed efforts equal half assed results
 
Rugger said:
Never been able to count calories before? You mean you're lazy? Half assed efforts equal half assed results
Click to expand...

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.
 
walugi said:
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.
Click to expand...

use nutritiondata.com

or you can use the diet tracker, anything that's similar.
 
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
 
walugi said:
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.
Click to expand...


scroll up to the top of the page, click on diet tracker:yawn:, the rest you should be able to figure out
 
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
 
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 :)
 
walugi said:
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.
Click to expand...

Alright keep making excuses and see where it gets you.
 
Julio R said:
use nutritiondata.com

or you can use the diet tracker, anything that's similar.
Click to expand...

****, nutrition data is awesome :D 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 :)
 
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

0-hero said:
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
Click to expand...
 
walugi said:
****, nutrition data is awesome :D 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 :)
Click to expand...

i don't know, its probably to be really specific for other people who look for stuff like that.
 
walugi said:
****, nutrition data is awesome :D 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 :)
Click to expand...

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.
 
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.
 
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.
 
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