Need help getting into ketosis...

[kaoz&zen]

I didn't know that you need to limit protein intake along w/ carbs to get into ketosis. Today was my first day on ketosis diet, so I need help figuring if it will ever work.

2 eggs in morning: 9g fat, 2g of carbs, 12g of protein
Protein shake in water: 3g fat, 4g of carbs, 19g protein
2 eggs for lunch: 9g fat, 2g carb, 12g protein
1 chicken breast after the eggs: 1.5g fat, 0 carbs, 26g protein
1 chicken breast at night: 1.5g fat, 0 carbs, 26g protein

Total: 24g fat, 8g carbs, 95g protein

Simple diet, yes, but it's practically the same diet that I've been on for a while except I've cut out BBQ sauce on the chicken and I now drink nothing but water (1 gal a day). I haven't started cardio yet, but I'm going to start running about 2 miles a day along with my normal workout routine.

BTW: This is kaoz&zen's roomate. If this is a stupid question, don't blame him for it. He's just not around to answer it for me...

 

[Scotty]

k&z

You need a TON more fat in your diet to get into ketosis. 80% fat and 20% protein should get you into ketosis in about 2 days, give or take.

Try mixing protein powder with heavy whipping cream. It's rather tasty, but you have to watch the saturated fat.

Or, when you make your shake with water and protein powder, try dumping in a few tablespoons of flax seed oil or olive oil. These are low in saturated fat and will definitely help to get/keep you in ketosis.

Remember, you have to ingest more fat than anything. Cheese is good, flax/olive oil, whipping cream. Just watch the saturated fat.

I am able to eat a little broccoli for fiber and still remain in ketosis.

 

[kaoz&zen]

So the only thing keeping me from ketosis is the fat? What about the amount of protein I'm getting, will that hurt me?

 

[tap0621]

According to my math, (which is a scary thing) that's less than 650 calories a day! What are you trying to accomplish? Scotty's answer was not incorrect, I think he just missed the calorie thing. Increase your intake of fat and protein or your gonna lose all of your muscle mass. I sometimes have a hard time getting into ketosis, but once there can stay pretty well. What I am getting at is maybe you need to cut ALL carbs, (nearly impossible) for 48 hours, and then ease it back up. Are you using ketosticks to measure it? If not they are little test strips availible in drug stores for diabetics that you piss on to see if you are indeed in ketosis. You may be there and not know it. Good Luck.

 

[enrage]

ALA will help speed up the process of getting into ketosis. do a search and read some past threads on it. There are a ton of good threads at the Anabolic b0ard.

 

[Bobarell]

I am at 170 pounds right now and am pretty much constantly in in Ketosis. I take in about 250g pro/30g carbs/<100g fat. I do a refeed once a week and if I take ALA before every meal I am back into Ketosis within 1 day.


We don't know your stats so it is hard to determine what you need, but your cals look way too low to accomplish anything but lose weight(Fat and muscle). It is very unhealthy to take in that few cals if you are over 75 pounds and I seem to think that you are.

Read the boards and you will see what you need to do to lose that fat while maintaining muscle.

 

[TeriusGrey]

<--same person, just remembered I had an account.

I'm just under 160 pounds. Don't know my body fat percentage, but I would guess around 20%, maybe lower. I used to be flabby as hell and very unmuscular, but I've been working out every day for the past 8 weeks while on a cycle designed by kaoz&zen (250mg cyp/week, 50mg winny a day), and I've basically just been eating whatever I see. I'm in a lot better shape, but I didn't really lose much fat (not that I expected to on a cycle). What should I increase in my diet. I could easily eat twice as much chicken if I need more protein (kaoz makes some really nice chicken sans carbs). Any recommendations?

 

[Bobarell]

MORE FAT!!!!!!

A lot of people eat at least a pound of red meat a day. I myself stick to 1/2 pound and lots of eggs.chicken and tuna for all the rest of my meals.

Throw in a couple more eggs might do wonders as well. I don't see how you are not starving on that few cals.

i really don't think you should be cycling and trying to burn fat at the same time. I think you need to ask other on the board because I have never taken anything other than the basic protein, ALA and ECA's.

I would wait until your cycle is over to burn that fat off though.

 

[TeriusGrey]

I'm finished with the test, just going to finish up the winny that I have left that I didn't take while I was out of town (about 2 weeks worth). I can eat more eggs or chicken if that would help. I'll also try mixing whipped cream in the protein shake if that will help. Any exact numbers of what I should increase my fat/carb/protein to? I wouldn't exactly say I'm starving, but I can get pretty hungry. Are hamburgers decently healthy so long as I don't eat bread with it?

 

[Bobarell]

I am not an expert, but for a keto diet hamburgers without the bun is pretty good.

I think that at 160 you should be right below where I am at. It is about 2000cals which is supposed to be pretty good for a keto diet and for keeping muscle. I would go for around 200g pro/30g carbs/80g fat if you really want to go low. That would be around 1650cals. Those are some nice round numbers, but I still think you need more cals than that. Say atleast 1800.....