You need more fat, you will probably feel like crap eating this way because you either won’t go into ketosis or won’t have enough ketones to make you feel normal. You should try to keep protein and fat equal gram for gram if keto is your goal. A quick count, puts you around 300 grams of protein with way less than 100 grams of fat, it is very likely that your body will use protein for energy, which is bad, like goodbye muscles bad.
I also would avoid eating an egg only meal on a keto diet as eggs alone can spike insulin. Add some cheese or cook them in a lot of butter or eat some bacon with them (my personal favorite). Don’t eat egg whites alone, you need the fat from the yolks and yolks are so damn tasty.
Also, make sure you are keeping net carbs (total carbs minus fiber) under 30 grams per day.
[quote]VikingsAD28 wrote:
You need more fat, you will probably feel like crap eating this way because you either won’t go into ketosis or won’t have enough ketones to make you feel normal. You should try to keep protein and fat equal gram for gram if keto is your goal. A quick count, puts you around 300 grams of protein with way less than 100 grams of fat, it is very likely that your body will use protein for energy, which is bad, like goodbye muscles bad.
I also would avoid eating an egg only meal on a keto diet as eggs alone can spike insulin. Add some cheese or cook them in a lot of butter or eat some bacon with them (my personal favorite). Don’t eat egg whites alone, you need the fat from the yolks and yolks are so damn tasty.
Also, make sure you are keeping net carbs (total carbs minus fiber) under 30 grams per day.[/quote]
Jeez ok. Thanks for the advice. The reason I’ve put mostly egg whites down is because I’m worried that the little bit of carbs that come with the yolk will add up over the day and kick me out of ketosis. I punched in all the above on myfitnesspal.com to get an idea of the total calories and it came to around 1933 calories. I think for maintenance I need around 2500. Wouldn’t upping the fat bump up the calories too much?
If not how do I get the extra fat in there? Just add coconut oil to everything I cook and drink some whole milk with every meal? Damn that is a lot of fat I have to get in!
Eggs spike insulin? EVERYTHING you eat raises insulin.
For keto, F/P should be 50/50 calorie wise but you should start with fat at 60-65% the first two weeks then you can sub in a bit more protein.
At 6’2", 250 I HIGHLY doubt your true maintenance is at 2500 calories. I wouldn’t even drop calories to begin with when transitioning into a keto diet.
Don’t put a “9 week time limit” on your progress. It doesnt always work out that way.
Anyway here’s what I would do if I were you:
-Start at 3000 calories 60% fat, 40% protein.
-Allow water weight to drop (should take around a week).
-Wait 2 weeks and see if you’re still losing weight (scale is really best since you arent lean enough to notice visual changes).
-If no weight loss is noticed drop 200 calories per day. Wait two weeks to re-evaluate and see if you’re losing weight.
-Alternate increasing cardio and dropping 200 calories per day on a two week basis or so to continue progress.
Coconut Oil (MCT’s) are good for keto diets in that they drive you deeper into ketosis and they have other health benefits too (less fat storage, more energy, etc).
[quote]MAF14 wrote:
Eggs spike insulin? EVERYTHING you eat raises insulin.
For keto, F/P should be 50/50 calorie wise but you should start with fat at 60-65% the first two weeks then you can sub in a bit more protein.
At 6’2", 250 I HIGHLY doubt your true maintenance is at 2500 calories. I wouldn’t even drop calories to begin with when transitioning into a keto diet.
Don’t put on “9 week time limit” on your progress. It doesnt always work out that way.
Anyway here’s what I would do if I were you:
-Start at 3000 calories 60% fat, 40% protein.
-Allow water weight to drop (should take around a week).
-Weight 2 weeks and see if you’re still losing weight (scale is really best since you arent lean enough to notice visual changes).
-If no weight loss is noticed drop 200 calories per day. Wait two weeks to re-evaluate and see if you’re losing weight.
-Alternate increasing cardio and dropping 200 calories per day on a two week basis or so to continue progress.
Coconut Oil (MCT’s) are good for keto diets in that they drive you deeper into ketosis and they have other health benefits too (less fat storage, more energy, etc).[/quote]
Thanks. I’ve changed things around a bit and replaced the whey with tuna (I’m thinking that a solid meal with use more energy to digest) and I’ve added coconut oil to most meals. On myfitnesspal it shows that decreased total carbs to less than 20 and increased fat to 112g. Protein is at around 275.
I’ll also be supplementing on omega 3s and pine nut oil.
That is about 1000 calories from fat and 1100 calories from protein.
I have been slowly dropping calories for the last 2 weeks so hopefully this won’t be too big of a shock. I start tomorrow
The reason for the 9 week limit is because I am on Test (400mg) and in 9 weeks I will be starting PCT. I don’t think I should be in a calorie deficit during that time.
[quote]caveman101 wrote:
eggs have carbs? since when!?!?!
eat whole eggs, 20 a day, get rid of the chicken[/quote]
Well 1g but I’m just trying not the let it accumulate over the day with everything else and exceed 30g. I will be doing whole eggs now though. [/quote]
[quote]caveman101 wrote:
eggs have carbs? since when!?!?!
eat whole eggs, 20 a day, get rid of the chicken[/quote]
Well 1g but I’m just trying not the let it accumulate over the day with everything else and exceed 30g. I will be doing whole eggs now though. [/quote]
.8g per 100g? eat them for the fat and protein, that is what they’re for[/quote]
Ok cool. I’ve been going by what I get off myfitnesspal.com and it gave me 1g per egg.
Thanks for the input guys. I’m eating my eggs whole and bumping up the fat. Diet started today!
