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OleWarSkuleAlum
LSU Fan
Member since Dec 2013
5954 posts

The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
I’ve had numerous people come up to me asking for help getting started on the ketogenic diet. Instead of going behind emails let’s keep it in this thread so everyone benefits, even lurkers. I suspect a lot of people are interested in a lifestyle change with the new year coming.

What is the Keto Diet?

In the most simple of terms it’s a diet that has upended modern nutritional standards. Instead of using glycogen as the “easy” fuel source for your body we will switch to burning our body fat for fuel which is what our bodies are designed and prefer to do!

How to Get Started

First you need to get into ketosis. There are a couple options to do this. The first option is to complete a 72hr water fast. This will kickstart your journey to Keto. However, some people are not comfortable doing this because they have been told lies about fasting. That is perfectly fine we will ease you into ketosis through a Keto macro profile.

What’s the Keto Macro Profile?

75% Fat, 20% Protein, and 5% Carbohydrates. This can be deceiving however. Order of priority is keeping your carbohydrate intake <20g net carbs daily, then fat, and lastly protein. This will guarantee you stay in ketosis. Even if 5% is 40g net carbs for example until you are fat adapted stay <20g net carbs. (Net carbs is the total when you subtract out fiber and some sugar alcohols [Erythritol, xylitol] . When in doubt don’t subtract sugar alcohol.)

The next common question is how do you keep track of these percentages or know what my calorie expenditure should be? You need to download a tracker such as carb manager, my fitness pro, or cronometer. I recommend and use personally carb manager.

LINK

Once in the application you just need to input your height, weight, and select a ketogenic diet. Now you are good to go!

Common Pitfalls

#1 Tired, sluggishness, no energy, headaches, “Keto flu,” etc.

You are not intaking enough electrolytes. This is very important on the Keto diet because your body isn’t retaining as much water as you are used to. Here’s a recipe for an electrolyte water that is excellent:

Water - 2L
Potassium Chloride Powder (no salt, nu salt found at grocery store) - 1 tsp
Sodium Chloride (Pink Himalayan Sea Salt) - 1/2 tsp
Sodium Bicarbonate (food grade baking soda) - 1 tsp
Magnesium sulfate (food grade epsom salt) - 1/2 tsp

#2 Too much protein

Keto is insanely muscle sparing so you don’t need to eat copious amounts of protein. Keep your protein intake to 20%. Excess protein will be converted to glycogen through a process known as gluconeogenesis. I have personally tested this and my insulin was spiking like a madman and was gaining weight due to too much protein intake.

What’s a Common Day of Keto Look Like?

Here’s a day at maintenance for me. I’m 6’2” and 185lbs...

6 extra large eggs
2Tbsp Kerrygold butter
3oz Kretschmar Hard Salami
1tsp Cod Liver Oil
1 serving bacon cheeseburger casserole
- 2.66oz Bacon
- 0.33lbs 70/30 ground beef
- 0.33 garlic cloves
- 1.66 XL eggs
- 0.16 cup heavy whipping cream
- 2oz sharp cheddar cheese
1tsp Micronized Creatine Powder
1 Scoop of Isopure
1Tbsp of MCT oil

Macros:

199g Fat (74%)
148g protein (25%)
8g Net Carbs (1%)

Calories: 2452

Note: You need to run your macro profile / calories for Atleast two weeks before tweaking it. After that if you are losing too much weight or gaining too much weight tweak the numbers a little at a time.

Final Comments

Good luck on your weight loss / fitness journey. The ketogenic diet is an amazing way to improve your life and health. I obviously didn’t cover a lot in this very short guide. If you have any questions please leave them below and I will answer them.


Shepherd
LSU Fan
Member since Nov 2009
2367 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
Holy wall of text!!
Cliff notes:
Meat good, rice bad.
Drink water.
Eat all your calories in a 4-6 hour window.
Stay the course!!

J/K. Great info.


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
53217 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
For everyone else, carbs aren’t bad. Excess carbs are.


lsu777
LSU Fan
westlake
Member since Jan 2004
11777 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
they aren't bad at all and most on here know that i am a big iifym guy and including carbs. But it would do most people good to step out of their comfort zone and due 30 days of zero carbs other than trace from green veggies.


OleWarSkuleAlum
LSU Fan
Member since Dec 2013
5954 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
quote:

Eat all your calories in a 4-6 hour window.


I didn’t even deep dive into IF on the post, but yes very powerful when combined with an 18/6 IF protocol.


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lsu777
LSU Fan
westlake
Member since Jan 2004
11777 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
now this is the kind of information you should be posting.


Image: https://i.imgur.com/UYPPr31.jpg


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120
PennyPacker
LSU Fan
Where things are bigger and better
Member since Jan 2010
690 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
And not even a mention of drinking your own piss....JJ. Good post! I love Keto for myself.


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31
Junky
Louisiana Tech Fan
Louisiana
Member since Oct 2005
4913 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
quote:

But it would do most people good to step out of their comfort zone and due 30 days of zero carbs other than trace from green veggies.


Image: https://i.giphy.com/media/h7AuP18syME7e/giphy.webp


OleWarSkuleAlum
LSU Fan
Member since Dec 2013
5954 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
For me pretty much all the “trace” carbs I ingest are from eggs.


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08
lsufanintexas
LSU Fan
Member since Sep 2006
4677 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
I second Carb Manager. Was the only one that allowed me to also track my glucose.


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20
terd ferguson
USA Fan
Darren Wilson Fan Club President
Member since Aug 2007
100087 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
Can you give a little more insight into MCT and cod liver oil?


lsufanintexas
LSU Fan
Member since Sep 2006
4677 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
I’d also recommend adding in 360 waking during fasts. It’ll help you drop weight quick. Just sixty minutes a day 6 times a week.



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01
OleWarSkuleAlum
LSU Fan
Member since Dec 2013
5954 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
quote:

Can you give a little more insight into MCT and cod liver oil?


MCT oil is in no way necessary to ingest. It’s a cheater method to break my fasts with a fat that gives you energy and is rapidly burned as opposed to long chains.

Cod liver oil is good to help balance your Omega 6 to 3 ratio. This helps to fight inflammation on an already extremely low inflammation diet.


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terd ferguson
USA Fan
Darren Wilson Fan Club President
Member since Aug 2007
100087 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
quote:

 Too much protein


I downloaded Carb Manager and it appears I need to adjust my fat/protein intake.

2% carbs
64% fat
34% protein

What are some good ways to decrease protein and increase fat?


Junky
Louisiana Tech Fan
Louisiana
Member since Oct 2005
4913 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
quote:

I have personally tested this and my insulin was spiking like a madman and was gaining weight due to too much protein intake.


I have a hard time believing this while eating real food. While it will vary from person to person, GnG is still demand driven and you aren't going to just produce excess sugar on a whim. Breaking down protein for energy is an incredibly tough process. Your body would rather use the protein for other uses, as it is less taxing.


OleWarSkuleAlum
LSU Fan
Member since Dec 2013
5954 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
quote:

What are some good ways to decrease protein and increase fat?


Do not eat chicken or tuna. Do not take protein shakes. In order to add fat put kerrygold in your coffee or eat it straight. Eat things like pepperoni, salami, or cheese. Mayonnaise is good for fats. Just watch for the soybean oil, etc. Everything you eat should have more fat than protein ideally.
This post was edited on 12/31 at 6:57 pm


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OleWarSkuleAlum
LSU Fan
Member since Dec 2013
5954 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
quote:

I have a hard time believing this while eating real food.


It was eating an asston of chicken and tuna to get the protein. I only took in about 25g per day from a single Isopure scoop.


Junky
Louisiana Tech Fan
Louisiana
Member since Oct 2005
4913 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
Image: https://pbs.twimg.com/media/Dvr6HjhWsAExEe9.jpg:large


Stolen off twitter
This post was edited on 12/31 at 11:15 pm


Lazy But Talented
New Orleans Saints Fan
Dallas
Member since Aug 2011
11591 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
Thinking about giving keto another swing, but actually doing keto instead of high protein low carb.



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BRIllini07
Chicago Cubs Fan
Baton Rouge, LA
Member since Feb 2015
1032 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
From the ‘forced to control their blood glucose in manual’ community (note: blood glucose response in a diabetic mirrors insulin response in a non-diabetic):

It’s carbs fastest/highest in intensity, followed by protein, followed by fats, coming up last is fiber with effectively zero response (note: on US dietary labels, fiber is considered a carbohydrate, so you have to subtract it out for metabolic purposes).

It also matters somewhat what you eat, with the obvious no-go’s being the typical bad behaviors: Drinking a 20oz sugared up soda without any food, eating a sugary snack outside of a meal, etc....

It is possible, from an insulin/blood glucose response point of view, to “smooth off” carbs in meals. For instance, a slice of bread randomly in the middle of the day can spike me to about 200mg/dL on my glucometer. A slice of toast smack dab in the middle of a carnivore breakfast (bacon and eggs), however, and It’ll stay under 130 or so.



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