What's up all
I am running a keto diet I mean the real Keto diet.
75%fat 20%protein 5%carbs of my total calorie per day
Breakfast
Coffee with 1tblspoon heavy whipping cream
1tblspoon kerrygold butter 1tblspoon coconut oil and stevia. This is a bulletproof coffee
Lunch
5 whole eggs with kale mushrooms full fat mayo 3 slices of uncured bacon and cream cheese 1 whole avocado
Snack
Macadamia nuts
Full fat cheese stick
Post workout
Keto protein powder 1 scoop with MCT oil
Dinner
Rib eye steak with zucchini noodles spinach 2 eggs, shredded fresh mozzarella homemade tomato sauce. 1 avocado
Snack
1tblspoon almond butter
I don't count calories but it's anywhere from 2300-2500 then I assess as I get deeper into the diet. Remember fiber does not count towards carbs. I get 30-40 g of fiber in my diet so if I eat a total of 60 carbs - 30 fiber it's net carbs of 30g is what I count. I get into ketosis this way. I also do cardio 4x a week at 45min keep heart rate at 120-130. People ask me how don't know if I'm in ketosis I have strips which aren't that accurate but I can tell by the symptoms minor headache but chicken broth fixes that the KETO FLU as they call it be sure to get enough Potassium Sodium and Magnesium.
The issue with people failing on Keto is
Feel tired for the 1st 2 weeks then subsides and then energy off the roof. This is the adaptation phase. I refeed once a week (saturday) after 3 weeks of Keto adaptation phase
carbs up to 350g no more then I go back to Keto until next refeed.
I don't recommend anyone to do 3 weeks adaptation phase if you never done it before because will crave carbs as insulin is a hormone made by the pancreas which like to use sugar from carbs for energy and store it for later use.
I know a lot of ppl do not do well on Keto I understand. I only use to cut. I know ppl
How do it for a lifetime they are healthy as fuck.
Sent from my iPhone using Tapatalk
I am running a keto diet I mean the real Keto diet.
75%fat 20%protein 5%carbs of my total calorie per day
Breakfast
Coffee with 1tblspoon heavy whipping cream
1tblspoon kerrygold butter 1tblspoon coconut oil and stevia. This is a bulletproof coffee
Lunch
5 whole eggs with kale mushrooms full fat mayo 3 slices of uncured bacon and cream cheese 1 whole avocado
Snack
Macadamia nuts
Full fat cheese stick
Post workout
Keto protein powder 1 scoop with MCT oil
Dinner
Rib eye steak with zucchini noodles spinach 2 eggs, shredded fresh mozzarella homemade tomato sauce. 1 avocado
Snack
1tblspoon almond butter
I don't count calories but it's anywhere from 2300-2500 then I assess as I get deeper into the diet. Remember fiber does not count towards carbs. I get 30-40 g of fiber in my diet so if I eat a total of 60 carbs - 30 fiber it's net carbs of 30g is what I count. I get into ketosis this way. I also do cardio 4x a week at 45min keep heart rate at 120-130. People ask me how don't know if I'm in ketosis I have strips which aren't that accurate but I can tell by the symptoms minor headache but chicken broth fixes that the KETO FLU as they call it be sure to get enough Potassium Sodium and Magnesium.
The issue with people failing on Keto is
Feel tired for the 1st 2 weeks then subsides and then energy off the roof. This is the adaptation phase. I refeed once a week (saturday) after 3 weeks of Keto adaptation phase
carbs up to 350g no more then I go back to Keto until next refeed.
I don't recommend anyone to do 3 weeks adaptation phase if you never done it before because will crave carbs as insulin is a hormone made by the pancreas which like to use sugar from carbs for energy and store it for later use.
I know a lot of ppl do not do well on Keto I understand. I only use to cut. I know ppl
How do it for a lifetime they are healthy as fuck.
Sent from my iPhone using Tapatalk
