Started Keto diet!

[PopiChulo]

I have a few questions about a keto diet such as CKD .

I started dieting this monday to try and lose 15-20lbs im currently 214 6'1 15%bf.

How many carbs is ok on a keto diet im currently taking in 20-30grams and thats through nuts and some ketchup on my eggs and veggies etc...?

Istarted monday and today is wednesday how long does it typically take for your body to get into ketosis (im not in ketosis yet)?

Is cardio absolutely nessesary on a keto diet or will it just waste muscle since protein is moderate?

MR X please jump in the conversation.

Thanks
Popi

 

[PopiChulo]

bump for the keto guys

 

[PopiChulo]

bump for the keto guys

 

[GinNJuice]

First of all, I like your avatar...... I assumed that was you at first until I read your hight/wight numbers and saw the little "M" on gender.

I'm trying to get some of the same answers, so I'll give this a little bump.

However, I can tell you my experience with time to get into ketosis. I've been keto dieting for several weeks (using ketostix to test) and last thursday I had a refeed day and ate a shit load of carbs. It took me approximatly 48-60 hours from my last carb meal till I was testing positive for ketosis (on ketostix) on about 15 gr carbs a day.

 

[gymtime]

If memory serves, no more than 20gr/day.

 

[PopiChulo]

Thanks ginnjuice yeah I got keto stix and I tested this morning and it was negative so I figure by tomarrow, and thats for the compliment on the avatar and the bump.

 

[HaroldSparrow]

I wouldn't stay on the keto diet for long at that bf, im assuming your bf is high in relation to your setpoint? How often are you refeeding?

 

[Big_Dippin]

You have to watch using the stix. I found that some aren't very accurate at all. I had to stay under 20g/day to stay in ketosis.

Good luck!

 

[PopiChulo]

im gonna be refeeding for approf 36 hours starting friday night after my final workout. How long do you think it would take on a keto diet with a colie restriction of 300-500 a day to lose the 15-20 lbs?

 

[mojokid]

The max amount of carbs would really depend on your energy expenditure, I do 30 minutes of am cardio and 30 minutes of pm cardio everyday and I do light lifting and toning. If you are more active you can eat more carbs ( for energy during your workouts ) beyond that try to keep it low. I probably take in about 80g's of carbs per day in maltodextrin which I use in my post workout shake.

I am currently doing a CKD ( I was doing a CKD without refeeds for a long time wondering why it wasn't working ( lost weight and fat quick at first but I ran into a brick wall, I was too scared to take in the carbs on weekends) but after I finally broke down and carbed-up, the following week I lost fat and more weight, and that was with a 'light' carb-up, these weekend I'm doing a full carb-up, I already got my smarties and no fat ice-cream, I need to go to the store and pick up some low fat pop tarts, fat free entenmanns danishes and whatever low fat / no fat goodies I can find, and have my self a good time.

I hear my leptin calling me, calling me back home!

 

[mojokid]

oh by the way I forgot,

YES, exercise ( cardio / weight training ) whatever activities utilizie your body for energy will get you into ketosis faster, your body will use your glycogen stores for energy and once they run out it turns to the evil adipocytes for energy, burning the fat, producing the ketones and putting you into ketosis.

Don't worry about keto stix and showing up in ketosis, you will know if you are, you'll be losing fat. If you're not, cut down further in carbs or up your exercise a bit, watch out for hidden carbs because they can quickly throw you out of keto because so many companies like to include hidden carbs in calorie counts but not under carbohydrate counts.

And don't weigh everyday! weigh weekly before the carb up, because you WILL retain water, you will bloat a little and it will take the first few days of the week to get rid of the water bloat and by the time you hit your refeed day weight yourself again and see your results, if you want more weight loss, throw in thermogenics, up the cardio or weight training and use some lipoderm and yohimburn!

 

[PopiChulo]

KArma for you mojokid thanks!!
Yeah I am already working out 4 days a week following the workout plan outlined in Dan Duchaines Bodyopus with the friday super workout to completely deplete carbohydrates before my friday night saturday refeed. I just didnt know if I should start throwing in cardio yet or wait till the fat loss slows down.

Also should I take in any High Glycemic carbs or just load up on sweettarts and poptarts and pasta and cut out fat on my refeed days?
And if so why?
Thanks

 

[Mr.X]

I have a few questions about a keto diet such as CKD .

I started dieting this monday to try and lose 15-20lbs im currently 214 6'1 15%bf.

How many carbs is ok on a keto diet im currently taking in 20-30grams and thats through nuts and some ketchup on my eggs and veggies etc...?

Istarted monday and today is wednesday how long does it typically take for your body to get into ketosis (im not in ketosis yet)?

Is cardio absolutely nessesary on a keto diet or will it just waste muscle since protein is moderate?

MR X please jump in the conversation.
Popi

It takes about 4 days to reach a Ketonic state, if done correctly...however, you might be in ketosis while the keto stix are not showing it.

20-30g is OK, but not great. Stick to no more then 20g carbs for maximum results and optimal ketosis time. Make sure it's NOT all at once, each meal should NOT have more then 6 carbs per.

Mr.X

 

[mojokid]

PopiChulo;

About your refeed intake; Unless I'm mistaken pop-tarts and sweettarts of either dextrose or maltodextrin which I believe are at the top of the gi index if not right near the top. You do want to load up on the high gi carbs during the first half / part of your carb-up then switch over to lower gi carbs toward the end. This seems to be the general consensus.

My last carb-up ( first actually ) I seemed to do very well loading up on fat free ice cream ( my first carb up I didn't go 'shopping yet' ) and toward the end I switched over to oatmeal, yams.

I lost the water after 1-2 days ( I do 1+ hours of cardio per day ) and I already see more fat loss ( I use yohimburn and lipoderm-y to aid in the fat loss )

 

[PopiChulo]

Thanks a lot guys I just want to make sure I do this right.
Most of my carbs come from stuff like sausage that has like 2 grams each and I have 2 in the morning and then if I have some ketchup with my burger patty thats another 3-4 so it slowly adds up to like 20-25 a day I will try to cut it back even more. Thanks Guys

 

[GinNJuice]

Popi,

try replacing that ketchup with some mustard.

 

[PopiChulo]

Alright JinNJuice, Question, what are the best kind of nuts to eat (No not those for you dirty minded people , I know im one of them) because I got pecans but they have like 4 grams of carbe per 1/4 cup serving.

 

[PopiChulo]

I love Pastacios how ever you spell it but for some reason I dont think they are as good for me.

 

[cozmokramer]

As for nuts... I typically munch on SunFlower Seeds...

high in fat and protein, low carbs.... plus they are fun to munch and chew on, and you won't eat a ton of them quickly...

definitely keep carbs to around 20g per day until you get into ketosis... 3 or 4 days...

them you can adjust... i can maintain a ketonic state with about 33 grams... but only after i get into it... with 33 grams, i can not get into that state though!

 

[PopiChulo]

Ive been taking in approx 22-27 grams of carbs I want to try and take in less next week. I started monday and I reached ketosis yesterday morning(Thursday) and this morning I was moderate so I went even deeper in. It feels good to know that youre doin it right. I start my carb up tonight after my ass kicking workout to deplete.