Designing A Ketogenic Diet

Discussion in 'General Weight Loss Discussion' started by woodswise, Oct 6, 2013.

  1. woodswise

    woodswise TID Board Of Directors

    Apr 29, 2012
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    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!
     
  2. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
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    Thanks for sharing WW.

    Are you going to post a grocery list ?
     
  3. woodswise

    woodswise TID Board Of Directors

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    Yes, soon.
     
  4. woodswise

    woodswise TID Board Of Directors

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    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: Oct 7, 2013
  5. woodswise

    woodswise TID Board Of Directors

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    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: Oct 7, 2013
  6. PillarofBalance

    PillarofBalance Strength Pimp Staff Member

    Feb 27, 2011
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    Design A Ketogenic Diet

    Skip the dairy IMO.

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

    woodswise TID Board Of Directors

    Apr 29, 2012
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    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.
     
  8. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
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    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 ?
     
  9. admin

    admin Administrator Staff Member

    Aug 11, 2010
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    Good info thanks for sharing woodwise.
     
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  10. PillarofBalance

    PillarofBalance Strength Pimp Staff Member

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    I do only because when I'm on a Keto diet cheese destroys my gut.
     
  11. PillarofBalance

    PillarofBalance Strength Pimp Staff Member

    Feb 27, 2011
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    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.
     
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  12. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
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    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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