A few questions before I start a CKD diet on Monday...

[LaviathanX]

I'm 21/m, 184-6lbs, ~16% bodyfat

A few questions so I don't screw up this diet:

1) Is counting calories a must? I realize that it's hard to force food down on a CKD diet, so I figure I'll eat a good portion every few hours. Is it *feasibly* possible to eat too much and end up gaining fat?

2) My whey protein contains 4g of carbs per serving (Simply Whey and Optimum Whey). If I take 2 servings in the morning and 2 at night, that's 16g of carbs just from my whey. Twice that amount and I'm out of ketosis. How do I manage that?

3) For the carb re-feed day, do I stick to stuff like rice, potatoes, etc, or can I drink fruit juice and whatnot, as stated in the BodyOPUS book?

4) Are drinks containing citric acid ok? I remember reading something about how it kicks you out of ketosis. What about the sweetner with "phenkleutronics" or whatever. I'm mostly referring to those oh-so good calorie-free flavored carbonated waters that they have in Wal-Mart (Strawberry rules). 44c/liter. Give 'em a try. Which sweetner should you NOT have? Is Equal ok?

I hope somebody can answer these for me. I've done my research but everyone has mixed feelings about stuff. I just want to hear it from somebody w/ a lot of experience in keto diets. I don't wanna screw this up and end up losing muscle and/or gaining fat. Thanks everybody!

 

[LaviathanX]

no love? Come on, I start in a couple of days.

 

[Kid Dynamite]

1. Count calories. It's still a matter of cals in vs. cals out, and yeas you can eat too much and gain some chub.

2. Don't even bother with the whey during the low carb phase. It can illicit an insulin response similar to carbs due to it's quick digestion, plus 16g carbs is enough carbs to mess up some people's diets. Just eat some meat or eggs.

3. Eat high gi to start, switch to medium to low, then you last 2 meals go back to high GI. Only eat anything w/ fructose before your depletion workout. It takes alot longer to get into keto w/a fully carbed liver.

4. Citric acid and sweeteners depend on the person. You'll have to experiment how much, if any, of either will kick YOU out of ketosis. Personally, I've never had a problem with either.

Good Luck on the CKD.
-Dynamite

 

[LaviathanX]

Well see the thing is, I've seen people post their 6 meals and 2 of them is always "whey protein w/ flax seed oil". Now, I assume the flax will sloooow down the digestion of the whey. So does it make whey OK to take?

Also, I've read that you should eat 1.5g of fat for every 1g of protein. With me eating beef jerky, eggs, tuna, etc, which have little/no fat or a 1:1 or less ratio of fat to protein, what else can I eat? I add butter to everything to get some fat in there. And my flax is coming in tomorrow hopefully. Any suggestions?

 

[Kid Dynamite]

Flax will slow whey somewhat, but I think you're better off just dropping whey. If you eat meat, you won't have to worry about the quick digestion or carbs in the powder.
To raise fat, eat:
Ground Beef
Steak
Cheese
Whole Eggs
Bacon
If you want a meal plan for a CKD based on cals, you can check out metabolicdiet.com and just drop the foods w/the 30g carbs a day in them.

 

[yosshimura]

No whey? So, you guys just cook the meats the night before and microwave them the next day

In my case, I might as well just go to Wendy's everyday and eat a double/triple burger w/cheese no bread....

 

[LaviathanX]

I work at Starbucks, and yall should try this:

2 equals, 2 shots of espresso, then heavy whipping cream to the first green line (they'll know what to do), then add ice. It's good as hell, and has like 2 carbs b/c of the cream. I'm now an addict!

And it's actually been easy to not eat carbs. Hell, I put together the pastry case a few times a week. Muffins, cakes, banana loaf (mmmm), crossaints, and allllll those friggin drinks to choose from. That takes some freakin willpower.

Well, I started on Sunday and it's now Tuesday and I'm in ketosis (ketostick is purple). Thanks for everyone's help! It's a breeze so far.

 

[georgie24]

dont go counting calories just yet. just concentrate on NOT eating carbs

 

[LaviathanX]

So is it possible to just do the diet for a week? Not that I will, I plan to do it for three, but in theory, can you lose fat just for the week while doing a keto diet?

Also, is string cheese a good thing to eat? I eat them like it's my job. For those of you looking to try something new, get some break-apart beefsteaks in your frozen food section. Cook them in a giant scoop of butter. <homer> Mmmmm....butter...

 

[Kid Dynamite]

String cheese is cool. I just ate some.

 

[Rod_Torfelson]

you may not need to count carbs, however you need to understand that if you over do it on this diet you'll get fat (after all that will be the majority of what you eat).
second, Protein converts to gloucose with about 90% effeciency, your whey will most likely retard your weight loss significantly or eventually plateau your progress.
The rule i follow is never to eat anything that may have carbs already in it... stuff like breaded chicken of fried onions for example...I eat protein from natural sources(i.e chicken breast) with the expectancy that some of the protein will convert to glucose.
the first month you will be amazed at what is possible on this diet, the carb up is key and will determine your success.
The most important thing is to keep track of everything and note how everything effects your mental state, ketosis, and weight loss. you can really fine tune this diet once you learn your body.

 

[dballistic]

LaviathanX, I'm trying that Starbucks drink right now.... they kinda looked at me weird when I asked for a custom drink, but man is it good. They charged me about $3.60 for a grande.

You sure its only got 2 carbs? Got any other stats on it like fat content? This is too good to be true.

 

[LaviathanX]

Hmmm I can't believe they charged you that much...

Ask for: "Tall, two equal, Iced Doppio, w/ heavy whipping cream to the first line, then add ice". You can have them fill it to the second if you want, whatever. Also what's good is a single shot (solo) with one equal instead of two and two.

Tell them they should charge you for a: "tall espresso, add breve"

They'll know what to do. It should be something like $1.75 for the espresso shots, then they add "breve" (half and half, but in your case, whipping cream) which is like an additional 30c-50c, I'm not sure which. Then add tax. Yeah, it's expensive, but I get it all for free

Heavy whipping cream has 0.6 carbs per tbsp (says 1g on the carton). I'm not exactly sure how many tbsp are used, but I'm guessing around 3 after the shots are added. So that'd be 2.1 carbs. And it's 6g of fat per tbsp too. Great way to add fat to your diet.

So, it's not too good to be true!!!!

 

[long Ball]

I started this CKD about 2 weeks ago. I cant believe the results so far, I've lost 11 lbs (219 down to 208). My strength is through the roof! I've been dieting (with no luck) for about 6 weeks and I could'nt get up 90's on incline dumbell press. Just yesterday I put up 100's and got 7 full reps. My shoulders feel 100% better (rotator cuffs). I love this diet and the food you get to eat is great.
I've been checking my ketosis with the sticks and I'm not even close to purple. Maybe in the middle on a good day. Can you lose weight if the stick isnt in the purple range? I've been drinking diet coke could that be hindering me? Any suggestions?

 

[Kid Dynamite]

long ball -
If what you're doing is working, stick with it. Do you check for ketones in the early am? You should show then. The diet coke may or may not kick you outta ketosis. I don't know why it does, but I'm checking into my theory that it might just cover up or negate the acidity of ketones in the urine, thus showing no ketones while in ketosis. If you have no glucose in your system, I don't see how the body could convert trivial amounts of citric acid and aspartame into enough to switch your body back to glucose metabolism.

 

[long Ball]

Kid,

The problem is I might not be in ketosis. How do I know if what i'm doing is really working. The 10 lbs could have been just water. I will keep doing what i'm doing I just want to see PURPLE! I am loving the strength gains though. Much more effective than low carb diets.

My diet consists of: burgers/cheese/bacon----3eggs/bacon/cheese---lean steak.
I just dont have many ideas on meals (especially clean fatty meals to make) I usually only get 3-4 meals a day. Should I add protien shakes w/flax oil? Help me out guys!

 

[long Ball]

On a side note-

Has anyone experienced a change in body odor. I have a much more distinctive BO now (and not as pleasant )
I hope it means this diet is working!

 

[LaviathanX]

The BO would probably mean it's working. Does your piss sometimes smell like burnt plastic? My BO is the same, and I have no bad breath. But the ketosticks are showing purple in the morning. I've read that people look flat on this diet. I've never looked so pumped, and my carbup day is tomorrow!

Long ball, try these break-away beefsteaks cooked in butter. It's a lotta fat, and oh-so good. Heavy whipping cream with just Equal in it is good too. Or add espresso as said above.

I have whey protein but I'm not using it. I ordered flax from MQ, but it hasn't arrived. It's way overdue, too.

Try some string cheese, sugar-free Jell-O, pepperoni, cream cheese, salami, and those little pre-roasted chickens. Put butter on everything.

From the looks of things, it's working for you.

Has anyone just all the sudden had a wave of heat rush over them and then feel like they're going to barf? Well, I fell asleep last night after South Park, then woke up about an hour later, went upstiars to the bathroom, and then felt like puking. Is this normal?

 

[long Ball]

Do you guys fat at the beginning of the week and taper down towards friday or do you eat the exact number of calories all week? If I have 180 lbs lean muscle should I eat 180g of protien per day? Mr X. says monday you will only need around 80g protien. Just wondering how you guys run this. It's much easier to keep the same ratios everyday.

 

[Kid Dynamite]

LBall-
Mr. X definitely knows his stuff, so don't hesitate to follow his diet exactly. As for getting into keto quicker w/higher fat to pro ratios, it kind of depends on the individual and duration of the diet. I can get in ketosis really easy as long as I drop carbs to below 100 for a day or two, but then on the flipside there are people who have trouble getting in even if their diet is 70-80% fat. My advise? If you want to keep it simpler and stay with the same ratios, do it. Just don't eat any carbs when you're trying to get in ketosis.