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Designing A Ketogenic Diet

woodswise

woodswise

TID Board Of Directors
Apr 29, 2012
4,091
1,018
#1
Start by determining your maintenance Kcals. I.e. How much food does it take to maintain your current weight? How many Kcals does that add up to? That is your maintenance Kcals.

Then, calculate your % lean body mass. If you are at 20% bf and weigh 250 lbs you have 50lbs of fat and 200lbs of lean body mass (LBM). Maintenance Kcals should be around 3,800Kcals per day for a moderately active person at this weight and LBM.

For your diet you should start out 250 to 500Kcals below maintenance each day. In this example you will eat around 3,300Kcals per day if you are in a 500Kcal defecit. For a ketogenic diet you will eat mostly protein, and quite a bit of fat, with trace carbs.

You should eat 1.5 to 2 g protein per lb lean bodymass. So to start, try eating 2g per lb LBM which equals 400g protein. At 4Kcals per g, this is 1,600kcals. The remaining 1,700Kcals should be made up from fat. at 9Kcals per g that equals 189g fat per day. The carbs should be trace, so only 1/4 cup of fibrous veggies per meal a few times per day.

Voila, there is your ketogenic diet. Next comes the fun part: the menu!
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,343
1,223
#2
Thanks for sharing WW.

Are you going to post a grocery list ?
 
woodswise

woodswise

TID Board Of Directors
Apr 29, 2012
4,091
1,018
#4
Here is what a day in my ketogenic diet looks like:

Breakfast.
6 eggs
2 sausage links

Meal 2
10 oz chicken
1/4 cup peas

Meal 3
10 oz chicken
1/4 cup green beans

Meal 4
8 oz amburger (no bun)
green salad

Meal 5
10 oz steak
2 oz nuts

Snack before bed
Cottage Cheese
 
Last edited:
woodswise

woodswise

TID Board Of Directors
Apr 29, 2012
4,091
1,018
#5
Ketogenic Diet Shopping List

Eggs
Sausage
Bacon
Chicken
Fish
Beef
Pork

Nuts
Peanut Butter

Cheese
Cottage Cheese
Cheddar Cheese

Salad Greens
Cucumbers
Green Beans
Peas
Broccoli
Other Leafy Greens
Other Fibrous Green Vegetables

Salad Dressing (reduced sugar)
Mrs. Dash
Mustard
Ketchup (low sugar)
Salsa
Soy sauce
Chicken Bullion
Vegetable Bullion


Whey Protein
Casein


Things To Avoid:

starchy foods like breads, pastas, potatoes, sweet potatoes
Sweet foods like fruit, things with sugar (desserts, candies)
 
Last edited:
PillarofBalance

PillarofBalance

Strength Pimp
Staff Member
Feb 27, 2011
17,006
4,582
#6
Design A Ketogenic Diet

Skip the dairy IMO.

Also, best salad dressing - homemade Caesar dressing. It's basically yolks and olive oil
 
woodswise

woodswise

TID Board Of Directors
Apr 29, 2012
4,091
1,018
#7
Skip the dairy IMO.

Also, best salad dressing - homemade Caesar dressing. It's basically yolks and olive oil
Thanks POB.

After thinking on it a little, I'll make that change here by removing the milk. Would you also skip the cheese? Cause that will be very hard to do.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,343
1,223
#8
Thanks POB.

After thinking on it a little, I'll make that change here by removing the milk. Would you also skip the cheese? Cause that will be very hard to do.
When I was doing Carbohydrate Back Loading we were allowed to have full fat cheese. And Cottage Cheese, but that was the only dair.

Wood, what about oils ? Like Oilive, Coconut, Macadamia Nut ? What are your thoughts on those ? And Butter ?
 
PillarofBalance

PillarofBalance

Strength Pimp
Staff Member
Feb 27, 2011
17,006
4,582
#10
Thanks POB.

After thinking on it a little, I'll make that change here by removing the milk. Would you also skip the cheese? Cause that will be very hard to do.
I do only because when I'm on a Keto diet cheese destroys my gut.
 
PillarofBalance

PillarofBalance

Strength Pimp
Staff Member
Feb 27, 2011
17,006
4,582
#11
Here is what a day in my ketogenic diet looks like:

Breakfast.
6 eggs
2 sausage links

Meal 2
10 oz chicken
1/4 cup peas

Meal 3
10 oz chicken
1/4 cup green beans

Meal 4
8 oz amburger (no bun)
green salad

Meal 5
10 oz steak
2 oz nuts

Snack before bed
Cottage Cheese
The chicken meals - is it breast or thigh? What is the fat source?

The hamburger - is that 85% lean?

Here is a sample of my days on a Keto

2 scoops whey isolate with dash of 1/2 and 1/2 and coffee with coconut oil and ephedrine

6 eggs
4 sausages

Chicken thigh with avocado
Caesar salad
MOAR ephedrine

85% lean hamburger no bun
Asparagus or broccori
Moar ephedrine

Hot dogs wrapped in bacon fried in coconut oil

If hungry before bed - bacon.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,343
1,223
#12
The chicken meals - is it breast or thigh? What is the fat source?

The hamburger - is that 85% lean?

Here is a sample of my days on a Keto

2 scoops whey isolate with dash of 1/2 and 1/2 and coffee with coconut oil and ephedrine

6 eggs
4 sausages

Chicken thigh with avocado
Caesar salad
MOAR ephedrine

85% lean hamburger no bun
Asparagus or broccori
Moar ephedrine

Hot dogs wrapped in bacon fried in coconut oil

If hungry before bed - bacon.
That's similar to how Carbohydrate Back Loading And Carb Nite Solution are.

You can have bacon, and sausage, stuff that's high in fat.
 
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