Help on Keto Diet

[jagu]

Hi guys

Need some help on framing a Keto diet

Age 36

Male


Ht 178cms

Wt. 115kgs

Body fat 34 percent


Train 4 days a week

What foods are good on this diet how to cook them
And what's the calculations involved

Thanks for spending time on this post

Jay

[Bouncer]

bump for scrum to reply. not my area of expertise.

[Scrumhalf]

Calculations are the same as regular diet, not sure what you mean. With keto, you basically skip carbs, definitely below 50g and ideally below 25-30 if you can pull it off. I am traveling today, so I'll post more tomorrow bit I'll say one thing - be prepared for misery.

[BEAST]

Like scrum said...cut the carbs out, go buy some keto sticks, pound protein until you see high amounts coming out of your piss and you are golden. :grin:

[Scrumhalf]

What works the best are cyclic ketogenic diets. Basically it involves 5-6 days of keto followed by a carb refeed on 1 day. They are very effective for fat loss, but have two major disadvantages. First, they are brutal and hard to maintain. You feel like crap and it is hard to do and requires huge amounts of discipline, plus being quite anti social. Secondly, if not done right, it can cause you to lose muscle, since it usually involves calorie restriction in addition to carb restriction.

So, to put it bluntly, are you ready for pain? How bad do you want it? Are you willing to eat nothing by chicken and green veggies 6 days a week? No rice, no dairy, no tubers, no pasta, no bread? It's a lot harder than you may think.