Keto advice!

[Phedder]

It depends how much cholesterol you were consuming before starting your diet, but dietary intake doesn't have a massive influence on your blood levels. Unless you were previously eating quite low amounts of cholesterol, adding more won't make much of a difference. Blood cholesterol levels are determined more so from your genetics than your dietary cholesterol intake, some people can eat bugger all cholesterol and still have high blood levels, and some people can eat shitloads of cholesterol and have low levels.

[JOSEF RAKICH]

Any thoughts on my keto diet would be much appreciated. Just started keto today.

Current Stats: 17yrs 86kg 15%bf 5’7

Calorie, Protein, Fat and Carbohydrate Count:

• 2796 calories per day (for fat loss)

• Protein: 174g per day (696 calories)

• Carbohydrates: 30g per day (120 calories)

• Fat: 223g per day (1980 calories)

Meal 1: 10am

200g Bacon

4 Whole Eggs

2 Tbsp Olive Oil

100ml Milk (Trim)

Protein=61.5g Carbs=10.1g Fats=81.6g Calories=1,010

Meal 2: 12pm

50g Cottage Cheese

100g Broccoli

1 ½ tsp Peanut Butter

Protein=26.75g Carbs=1.05g Fats=4.25g Calories=124

Meal 3: 3pm

92.5g Tuna (Half can)

100g Broccoli

2 Tbsp Olive Oil

3 tsp Mayo

Protein=21.3g Carbs=3.1g Fats=39.45g Calories=491.5

Meal 4: 5pm

50g Edam Cheese

3 tsp Peanut Butter

Protein=17.8g Carbs=2.4g Fats=20.9g Calories=270

Meal 5: 8pm

100g Beef Steak

3 tsp Mayo

2 Tbsp Olive Oil

Protein=15.2g Carbs= 0.2g Fats=44.8g Calories=524

Meal 6: 11pm

2 Egg whites + 2 Whole eggs

3 tsp Mayo

100ml Milk (Trim)

Proteins=31.5g Carbs=5.5g Fats=22.2g Calories=325

Protein Total: 174g

Carb Total: 22.35g

Fat Total: 213.2g

Calorie Total: 2,744.5

Excess Left Over:

Protein: 0g

Carbs: 7.65g

Fats: 9.8g

Calories: 51.5

Also with the amount of eggs i am consuming per day, will this raise my cholesterol levels much? as a friend of mine is concerned and thinks i'll have high cholesterol, is he correct?

Cheers guys.

Increase the protein intake, lower the fat intake. Keep calories the same though.

[ComeAtMe]

Increase the protein intake, lower the fat intake. Keep calories the same though.

Increase and lower by how much?

[maccaz]

Keto sticks are a waste of money

I'd second that. Even on less than 20g of carb per day my sticks still didn't show any sign of ketosis most of the time.

yeh i found ketosticks to be a fkn ripoff haha, was like $45 for 20 to test for something that you can tell on your own when you get chronic dries (for me anyway)

[Muzz]

Increase the protein intake, lower the fat intake. Keep calories the same though.

Increase and lower by how much?

You can increase your protein by as much as you want!

Remember a rough 'Rule of Thumb" is a Gram of Protein per pound of Bodyweight. You are 86kgs (193.5lbs), however your lean bodymass is alot smaller.

193.5lbs x 0.15 (15%BF) = 29.025lbs of BF

193.5lbs - 29.025 = 164.475lbs (73.1kg) LBM (Lean Body Mass).

In other words, this is your weight (73.1kg) at 0% BF.

Having your Current Protein Levels where they are (174g) is more than an adequate amount for your goals.

However, If you do want to increase Protein then I would recommend you up it to or around about 185g of Protein Max (=740cals). Reason being you will drop alot of Fat and Weight on Full Time Keto, therefore your stats will change and requirements will follow suit.

For you, thats an extra 44cals on top of what you have already.

To answer your question, add 11g (44cals) for Protein and just subtract approx 5g (44cals) off your Fat total.

Waalaa, Let us know how ya get on Mate!

[ComeAtMe]

You can increase your protein by as much as you want!

Remember a rough 'Rule of Thumb" is a Gram of Protein per pound of Bodyweight. You are 86kgs (193.5lbs), however your lean bodymass is alot smaller.

193.5lbs x 0.15 (15%BF) = 29.025lbs of BF

193.5lbs - 29.025 = 164.475lbs (73.1kg) LBM (Lean Body Mass).

In other words, this is your weight (73.1kg) at 0% BF.

Having your Current Protein Levels where they are (174g) is more than an adequate amount for your goals.

However, If you do want to increase Protein then I would recommend you up it to or around about 185g of Protein Max (=740cals). Reason being you will drop alot of Fat and Weight on Full Time Keto, therefore your stats will change and requirements will follow suit.

For you, thats an extra 44cals on top of what you have already.

To answer your question, add 11g (44cals) for Protein and just subtract approx 5g (44cals) off your Fat total.

Waalaa, Let us know how ya get on Mate!

Cheers,

I'll change it up.

I've been having hunger pains, had to reach for more peanut butter.

Checked my bodyweight today at the gym. 83.3kg from about 85.5kg on 4th day keto.

muscle loss or normal? :shock:

(Before the diet my weight would yo-yo.)

Also, what symptoms do you get when in ketosis.

[Muzz]

Checked my bodyweight today at the gym. 83.3kg from about 85.5kg on 4th day keto.

muscle loss or normal? :shock:

(Before the diet my weight would yo-yo.)

Also, what symptoms do you get when in ketosis.

The weight loss is 'Water Weight'. Completely Normal! It will gradually decrease and then should taper off. From there you'll get small decreases.....here and there. Try not to read too much into the Scale reading, but instead go off what your Measuring Tape Measures, BF% levels, and even before and after photos (If you are taking them?).

Symptoms? I got Tiredness in the first 10days, but all is well now. Just remember to drink heaps of water, not only to stay hydrated but Helps with the Cravings. I sometimes decrease the size of my 'Bigger Meals' to use some of them for snacks......At the end of the day, you're still consuming the same amount of Food, just spread more throughout the day.

What symptoms are you experiencing?

[perpetual_injuries]

I've heard from a few reliable sources that a lot of the studies that have looked into the effect of a keto diet have been quite short studies (mostly up to 2 weeks) which has exaggerated the negative effects of keto. When the studies have been expanded to 4 weeks or longer, the body has been given enough to time to fully adapt to the new nutritional inputs and in some cases has led to major improvements in health.

It seems to make a lot of sense to me to stay on the diet for the 4 weeks+ as it would take the body at least this long to make the necessary adaptations to work healthily and efficiently with the different resources your giving it. However, given the fact that the negative effects are showing the first 4 weeks and waning beyond that, could this mean that people going through keto phases are doing more damage than they would be if they stuck to one or other?

Does anyone know more on this?