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TheDarkHalf's Guide to Keto Dieting

First tried Bodyopus in '97. Was at 21% bf at a weight of 181. Yeah, pretty skinny fat.

Diet on Bodyopus was Diet Mt. Dew, pork rinds, prime rib, sugar free jello.

12 weeks later I was at 179 lbs. at 8% bf.

I'm embarrassed to admit it, but it's the truth.

Would I do that again? Uh no. But it worked, just not as good as it could have.
 
TheDarkHalf said:
You know I haven't posted in close to a year, but this post made me come out of the shadows.

The audacity of the question is astounding. DIET SODA? You've gotta be kidding me! Come on man....maybe once a week on your cheat day, otherwise I would stay away from it period. Most people I see drinking diet soda are fat and I don't know any pro bbers that drink diet soda on a cut.
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lol whoa. I've heard a lot of people on the forums recommend diet soda to stay on track. Just a question dude, with no carbs I think its a great way to stay on track. Not saying drink a gallon a day, but didn't mean to get you all crazy.
 
footster said:
lol whoa. I've heard a lot of people on the forums recommend diet soda to stay on track. Just a question dude, with no carbs I think its a great way to stay on track. Not saying drink a gallon a day, but didn't mean to get you all crazy.
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And if I'm misunderstanding what you were saying about Diet Soda or maybe I was misinformed or something by other, then my bad dude.
 
TonyMaserati said:
First tried Bodyopus in '97. Was at 21% bf at a weight of 181. Yeah, pretty skinny fat.

Diet on Bodyopus was Diet Mt. Dew, pork rinds, prime rib, sugar free jello.

12 weeks later I was at 179 lbs. at 8% bf.

I'm embarrassed to admit it, but it's the truth.

Would I do that again? Uh no. But it worked, just not as good as it could have.
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No offense, but I seriously doubt that is possible. That is 22lbs of muscle gained in 12 weeks, while dropping 24lbs of fat...

181*.21= 39.69lbs fat.. 181-40= 141lbs lean body mass
179*.09= 16.11 lbs fat.. 179-16= 163lbs of lean body mass

Even on some serious anabolics that is pretty unbelievable. Not saying it didn't happen, just that more than likely your measurements were wrong at some point.
 
footster said:
lol whoa. I've heard a lot of people on the forums recommend diet soda to stay on track. Just a question dude, with no carbs I think its a great way to stay on track. Not saying drink a gallon a day, but didn't mean to get you all crazy.
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footster said:
And if I'm misunderstanding what you were saying about Diet Soda or maybe I was misinformed or something by other, then my bad dude.
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I think diet soda is a bad idea. I mean really unless i'm having it with my cheat I would steer clear. It's really going to make you crave other things (at least it did for me). Plus, being keto it's debateable whether or not the sucralose in diet soda can produce an insulin response and knock you out. If you're going to do it, do it with your cheat meal only. You'll be better off IMO.
 
Legacyfighter said:
No offense, but I seriously doubt that is possible. That is 22lbs of muscle gained in 12 weeks, while dropping 24lbs of fat...

181*.21= 39.69lbs fat.. 181-40= 141lbs lean body mass
179*.09= 16.11 lbs fat.. 179-16= 163lbs of lean body mass

Even on some serious anabolics that is pretty unbelievable. Not saying it didn't happen, just that more than likely your measurements were wrong at some point.
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Word.
 
So, I couldn't really fully understand what was said about the caffeine, it was a little too technical to me, besides I couldn't get if the raises and lowers of insulin were a positive or a negative... Yep, I'm that biologically challenged.

What's the final word? I haven't drank coffee in forever and would love to get back to it.
 
TheDarkHalf said:
I think diet soda is a bad idea. I mean really unless i'm having it with my cheat I would steer clear. It's really going to make you crave other things (at least it did for me). Plus, being keto it's debateable whether or not the sucralose in diet soda can produce an insulin response and knock you out. If you're going to do it, do it with your cheat meal only. You'll be better off IMO.
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Diet soda was my saving grace during Bodyopus. Luckily for me, I stayed in ketosis with a soda a day. I've heard that sucra can stimulate an insulin response but I had no prob staying in keto. Not to say that others won't be affected differently though.
 
bla55 said:
So, I couldn't really fully understand what was said about the caffeine, it was a little too technical to me, besides I couldn't get if the raises and lowers of insulin were a positive or a negative... Yep, I'm that biologically challenged.

What's the final word? I haven't drank coffee in forever and would love to get back to it.
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Coffee is fine unless you're putting a bunch of $h!t in it. Drink it black while keto.
 
kanakafarian said:
Diet soda was my saving grace during Bodyopus. Luckily for me, I stayed in ketosis with a soda a day. I've heard that sucra can stimulate an insulin response but I had no prob staying in keto. Not to say that others won't be affected differently though.
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Dark half ill try with out the diet soda for a bit see what happens, thanks.

When you say you stayed in ketosis were you taking blood readings every day? JC?
 
Legacyfighter said:
No offense, but I seriously doubt that is possible. That is 22lbs of muscle gained in 12 weeks, while dropping 24lbs of fat...

181*.21= 39.69lbs fat.. 181-40= 141lbs lean body mass
179*.09= 16.11 lbs fat.. 179-16= 163lbs of lean body mass
Even on some serious anabolics that is pretty unbelievable. Not saying it didn't happen, just that more than likely your measurements were wrong at some point.
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None taken, I'd call BS myself. It didn't seem unbelievable as it happened. I was 27, it was for the original Body For Life thing that Bill Phillips did. The one where he gave away the Corvettes. Anyway, I had the bf measurement done at my gym with the electrolysis thing.

It was the best shape I had been in for a looong time. Muscle memory had a lot to do with it, I'm sure.
 
footster said:
Dark half ill try with out the diet soda for a bit see what happens, thanks.

When you say you stayed in ketosis were you taking blood readings every day? JC?
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No, I was using ketone sticks way back then. I lost a tremendous amount of bf though following Duchaine's BO program. It DOES work if you follow it.
 
a little update info guys

Effects on Keto: Glutamine may have adverse effects in ketosis and needs to be individually assessed. To remain in ketosis one must have there liver out of glycogen. Since glutamine can aid in glycogen re-synthesis it may knock you out of ketosis or prevent you from entering ketosis. L-glutamine is broken down more in the muscles then used for glycogen storage and may be an alternative to glutamine. It is also notable that due to fact that glycogen stores are empty the lack of glucose may effect your brain functions in different ways. Though there is no direct evidence supporting it supplementing with Glutamine/L-glutaime may have positive effects on libido problems commonly found in males who are in ketosis.

Response by Dr. D

Yeah, l-glutamine and glycine can convert to glucose during carb deprivation, but I wouldn't worry about it too much. You needs about 25g of sucrose/day to start to inhibit decent ketosis in my experience, so you could probably get away with taking ~50g of glutamine, since realistically only about half would be converted even during strict starvation. And I doubt you'd take that much glutamine anyway. 10-20g is usually more than enough.
 
MAxximal said:
a little update info guys

Effects on Keto: Glutamine may have adverse effects in ketosis and needs to be individually assessed. To remain in ketosis one must have there liver out of glycogen. Since glutamine can aid in glycogen re-synthesis it may knock you out of ketosis or prevent you from entering ketosis. L-glutamine is broken down more in the muscles then used for glycogen storage and may be an alternative to glutamine. It is also notable that due to fact that glycogen stores are empty the lack of glucose may effect your brain functions in different ways. Though there is no direct evidence supporting it supplementing with Glutamine/L-glutaime may have positive effects on libido problems commonly found in males who are in ketosis.

Response by Dr. D

Yeah, l-glutamine and glycine can convert to glucose during carb deprivation, but I wouldn't worry about it too much. You needs about 25g of sucrose/day to start to inhibit decent ketosis in my experience, so you could probably get away with taking ~50g of glutamine, since realistically only about half would be converted even during strict starvation. And I doubt you'd take that much glutamine anyway. 10-20g is usually more than enough.
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gotta remember once in ketosis your using ketones and triglycerides for energy and not glucose.

no stimulated insulin responce or rise in glycemia is found (to my knowledge) from glutamine supplementation. Actually shown to improve glycemia and help its disposal (maybe into the liver) but the MOA is not known.
 
Glycogen storage capacity and de novo lipogenesis during massive carbohydrate overfeeding in man
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Beta Oxidation of Fatty Acids
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TheDarkHalf said:
Re-read the first page and set up your own. The information is there. At least do some of the work.
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From my experience, the ratios you suggest would make getting into keto much harder(gluconeogenesis). Holding onto muscle is easier but fatloss is greatly inhibited.
 
intrepid said:
From my experience, the ratios you suggest would make getting into keto much harder(gluconeogenesis). Holding onto muscle is easier but fatloss is greatly inhibited.
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Give it a shot...as you progress along the diet you can lower your protein and increase fats. This is just a blueprint brother.
 
WKUanimal said:
I loved keto when i tried it. went on it for 11 weeks and lost 41 pounds. Theres good info in here, subbed
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Keep in mind this is not the end all be all for keto dieting. Just a blueprint to help get you started and give you ideas to tweak your keto diet. Glad to see that keto worked for you man....great results!
 
Great post, lots of helpful information. I am just starting out on keto so I have a few questions.

"-Your macro-nutrient ratio should be 1:1 calorie protein-to-fat ratio based off of your current weight. So lets say I am a 230lb individual. That would mean I would be eating 345g pro (1.5g x 230 x 4 = 1380cal ) and 154g fat (1380/9). I use 1.5g per lb during keto...i wouldn't do more than that but feel free to experiment to your liking."

I was under the impression that keto was higher in fat and moderate in protein. This states that protein intake is higher. I've been eating more fats than protein, so should I switch to higher protein for now?
 
This is a really excellent post, I think it should be stickied myself.
 
gokix811 said:
Great post, lots of helpful information. I am just starting out on keto so I have a few questions.

"-Your macro-nutrient ratio should be 1:1 calorie protein-to-fat ratio based off of your current weight. So lets say I am a 230lb individual. That would mean I would be eating 345g pro (1.5g x 230 x 4 = 1380cal ) and 154g fat (1380/9). I use 1.5g per lb during keto...i wouldn't do more than that but feel free to experiment to your liking."

I was under the impression that keto was higher in fat and moderate in protein. This states that protein intake is higher. I've been eating more fats than protein, so should I switch to higher protein for now?
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You can do it either way. What I would do is figure out your 1:1 calorie ratio and add those numbers together to get your total calories for the day. Then you can edit your pro/fat accordingly.
 
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