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CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
22093 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
Dr. Berg and Thomas Delauer have some good videos for the basics.

Ruled me, I breathe I’m hungry, and ketogasm are all good for recipes.

Carb manager app is a must for me. Log several days of food in advance and just eat what you already logged.


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jsquardjj
LSU Fan
Member since Oct 2009
940 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
Three weeks in and I’ve only lost the initial 3 lbs that came off after the first few days (water weight). What am I doing wrong?

I am staying at about 17carbs a day. I am female, so I wasn’t expecting the dramatic loss some guys have the first month but hoping for something a little more. I have 20lbs to lose to hit ideal weight.

These were my last two days of meals to give an example: eggs and avocado, turkey/bacon/mayo lettuce wrap, redfish w lump crab meat and asparagus.

Eggs and sausage, avocado, Tuscan chicken with spinach and a heavy cream/Parmesan cheese sauce.

I have not had any cheat days and also run 2-3 miles 3x a week.

Any advice is appreciated.


CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
22093 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
How are you tracking your food?
How many calories a day are you eating?
Something has to be off if you have 20 lbs to lose. My wife lost 20 lbs in a few months, so it is going to be slower as a female.

How old are you approximately?

quote:

also run 2-3 miles 3x a week

Good, but add in aerobics on those off days. My wife like Denise Austin videos.


Adajax
LSU Fan
Member since Nov 2015
1470 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
Are there any OTC keto fat bombs. I'm having trouble eating enough fats.


CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
22093 posts

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

Are there any OTC keto fat bombs. I'm having trouble eating enough fats.



I have seen some that claim to be, but be careful about that carb content of each. If you are not eating enough fats, you just need to adjust how you are eating daily. It was a struggle for me at first, but now, it's really easy. Can you post a typical day of food, and we can sort it out?

Avocados, pecans, almonds, adding MCT oil to your coffee in the am are all good ways to help up fat. OWSA used to eat kerry gold butter, but I ain't as hard core as him i guess.
This post was edited on 5/14 at 12:45 pm


Adajax
LSU Fan
Member since Nov 2015
1470 posts

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

 Can you post a typical day of food, and we can sort it out? 



Yesterday, I had a sausage and cheese omelet with bacon. Then a Herbalife protein shake (0 carbs, 0 fat, 24 grams of protein, 250cal). For dinner a beef hamburger patty with 3 strips of bacon

Today, 2 boiled eggs with cheddar cheese. Four slices each of deli ham and turkey with 3 oz green beans. Later, pork rinds and I was planning on another Herbalife shake.

So Im good on carbs and below my calorie limit but not hitting my fat or protein macros.

This is just my second day but Im also doing 16/8 IF.
This post was edited on 5/14 at 2:37 pm


CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
22093 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
This protein shakes are holding you back a little. Try to fatten them up, add heavy cream and MCT oil or coconut oil.

Instead of turkey deli meat, go with a fattier meat. Any of the sausages would be good.

Add in nuts and an avocado for a snack. I eat 2 scrambled egg with cheese and 1/2 avocado and bacon damn near every day for breakfast

You can’t be very far off.
This post was edited on 5/14 at 3:09 pm


Adajax
LSU Fan
Member since Nov 2015
1470 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
Thanks for the advice. I think I'll get a hot dog sans bun instead of the shake.


CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
22093 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
I wouldn’t recommend a hot dog because it’s very processed. Try salami or something like that.


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CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
22093 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
I just found Junstin’s almond butter at the store. Throw a scoop of that in your shake and it’ll be perfect


Adajax
LSU Fan
Member since Nov 2015
1470 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
Good suggestion. Thanks.


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Vols&Shaft83
Auburn Fan
Throbbing Member
Member since Dec 2012
65624 posts

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

Are there any OTC keto fat bombs. I'm having trouble eating enough fats.



I don't trust any of those tbh.

I just make my own, takes me about 30 minutes to make 24 bombs, more than enough for 2-3 weeks. I don't have the recipe off the top of my head, but I'll post it when I get home tonight if you'd like.


But there's hundreds of recipes out there.


Adajax
LSU Fan
Member since Nov 2015
1470 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
Thanks but I'll find some recipes, I was just wondering if I could find something on the grocery shelves. I'm finding out why America is fat- healthy food options are expensive. Almond flour, Coconut MTC oil, Swerve sweetener, etc.


TigerGrl73
LSU Fan
Nola
Member since Jan 2004
20375 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
You can buy these at Walmart when they are actually in stock.



Adajax
LSU Fan
Member since Nov 2015
1470 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
Oh great. I think I've seen those.


Junky
Louisiana Tech Fan
Louisiana
Member since Oct 2005
5004 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
Just eat natural foods. Fatty animal-based foods are great. However, the prep time may be a problem.


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CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
22093 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
My wife and I split the Atkins version of that nearly every night. She has to have her chocolate fix, I am just a pig.


Kev831
LSU Fan
Houston
Member since Nov 2010
69 posts

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
Hey everyone, I have a quick question for the board. My wife and I have been intermittent fasting for a couple months now, anywhere between 24 - 48 hours at a time. We are now incorporating keto to get quicker results. I have a question regarding what is more important, the ratios or your actual intake.

For instance, if I'm sticking to the 5/20/75 rule then what do I do in this situation?

Ex. I've fasted all day and eat an approx 700 calorie dinner. Say it consists roughly of 50 cal in net carbs, 300 cal in protein and 350 cal in fat. This brings my ratio for my fasted day to a rounded 5/55 /50.
If I ate 800 calories in fat only then that would bring me up to 1500 cal and my protein to fat ratio to the desired 20 / 80.


Is this necessary? I think that since I'm at 75g of protein, well below the .6 x body weight (I'm 220 lbs) then I shouldn't have to worry about my percentages too much. But the Mrs. insists that I need to stick with the ratios since that's how keto is discussed everywhere rather than in a gram since (besides carbs).

Thank you for the help, I've searched the board and the internet and couldn't find the answer.


CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
22093 posts

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

But the Mrs. insists that I need to stick with the ratios


Listen to her. If you are going to eat one meal a day or every couple of days, you need to hit the macros. Look for keto recipes.
quote:

Say it consists roughly of 50 cal in net carbs

That shouldn't happen if you are eating a keto diet unless you are eating an insane amount of calories to meet the macros. You need to get your body fat adapted, eating too many carbs will not allow that to happen. Stick to the macros. When in doubt, load meals into carb manager app before you even cook or buy the food to cook them.


LSUsmartass
Pittsburgh Fan
Scompton
Member since Sep 2004
79828 posts
 Online 

re: The Ketogenic Diet 2019 and FREE Keto Coaching by OleWarSkuleAlum
15 weeks, 4 days...120 pounds


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