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OleWarSkuleAlum
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The Official 2020 Ketogenic Lifestyle Thread & Keto Coaching by OleWarSkuleAlum
I’ve been banned for a minute and during that interlude I’ve noticed A LOT of mis/disinformation regarding the keto lifestyle on this board. Here is the 2020 thread for any and all questions on the keto diet.

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 at least 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.

***NEW FOR 2020***

Since cholesterol is always a huge topic, please review the following links for more information prior to cholesterol panic...

https://cholesterolcode.com/

Dr. Paul Mason - Blood Tests on a Ketogenic Diet, What Your Results Mean

Watch the video above before watching the 2019 update.

Dr. Paul Mason - High Chilesterol on a Ketogenic Diet (Plus do Statins Work?) 2019 Update

Carnivore Diet

The Carnivore Diet is simply a more pure version of the ketogenic diet.

This is the reference publication for the Carnivore Diet: LINK

A quick summary is eat the most fatty beef you can get your hands on and as much bovine organ meat you can stomach. You can eat eggs, full fat unpasteurized cheese, and unpasteurized raw milk if you want, but you should strive to treat this as an elimination diet and go for beef products and organ meats solely.

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 post in this thread.


lsu777
LSU Fan
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Member since Jan 2004
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re: The Official 2020 Ketogenic Lifestyle Thread & Keto Coaching by OleWarSkuleAlum
There you go chasing ketones instead of results

One day you will learn
quote:

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.


You were gaining weight because you are too many damn calories.

All for you giving coaching, but don't start it with blatant lies.

And macros for those that lift should be more along the lines of 40% protein, 45% fat.

And yes keto is protein sparing but that is overridden by the even stronger force of being in a deficit, which is not protein sparing.

Your advice is fine if all you care about is weight loss and not recomposition of the body. But for those lifting, your advice sucks.

Stop chasing ketones thinking it will make you lose fat faster, newsflash....it doesn't. Been proven by 100s of studies. And you should read ketogains and understand all of the science behind it and stop spreading myths.

Have a good day sir


CoachChappy
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Member since May 2013
24532 posts

re: The Official 2020 Ketogenic Lifestyle Thread & Keto Coaching by OleWarSkuleAlum
quote:

our advice is fine if all you care about is weight loss and not recomposition of the body. But for those lifting, your advice sucks


That's how most people use the keto diet. Lose the weight. Then, start adding protein to build a more muscular physique if that is their desire. Most people just want to lose the weight. I followed OWSA's advice and lost weight.

You 2 really should meet up and fight or make out or something.


KosmoCramer
Ohio State Fan
Member since Dec 2007
67347 posts

re: The Official 2020 Ketogenic Lifestyle Thread & Keto Coaching by OleWarSkuleAlum
quote:

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.




quote:

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.


GTFO.



OleWarSkuleAlum
Alabama Fan
Member since Dec 2013
8475 posts

re: The Official 2020 Ketogenic Lifestyle Thread & Keto Coaching by OleWarSkuleAlum
quote:

You were gaining weight because you are too many damn calories.


Calorie equated 2500 for both. I bumped protein to 50% for two months and gained weight. I went back to 25% at the same calorie level and dropped. This is not a scientific study, but I did attempt to control for everything minus the protein intake.

As far as chasing ketones...when have I ever referenced ketones? In fact I recommend people don’t even bother testing they just eat <20g net to ensure they are in ketosis.



lsu777
LSU Fan
westlake
Member since Jan 2004
13381 posts
 Online 

re: The Official 2020 Ketogenic Lifestyle Thread & Keto Coaching by OleWarSkuleAlum
quote:

Calorie equated 2500 for both. I bumped protein to 50% for two months and gained weight. I went back to 25% at the same calorie level and dropped. This is not a scientific study, but I did attempt to control for everything minus the protein intake.


Than your neat dropped when switching back and fourth. Otherwise what you said is virtually impossible. Protein has a floor of around 22% dietary induced thermogenesis. Fat has a ceiling of around 8%. We know these as facts as mutiple studies, including those on keto diets have shown this.

Also protein is virtually impossible to be converted to fat. So if you were gaining weight at all it was lean tissue, which isn't a bad thing.

quote:

As far as chasing ketones...when have I ever referenced ketones? In fact I recommend people don’t even bother testing they just eat <20g net to ensure they are in ketosis.



You didn't specify that, but the macros you gave are going to induce deep ketosis.

I do agree that riding the fence is the worst way to be and an almost sure fire way to consistently get the keto flu and feel like shite.

If you are saying one should start at those macros and once in deep ketosis slowly raise protein, fine. But those macros are not optimal for optimal body comp changes.



lsu777
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westlake
Member since Jan 2004
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re: The Official 2020 Ketogenic Lifestyle Thread & Keto Coaching by OleWarSkuleAlum
quote:

That's how most people use the keto diet. Lose the weight. Then, start adding protein to build a more muscular physique if that is their desire. Most people just want to lose the weight. I followed OWSA's advice and lost weight.


But why would someone want to lose just weight, muscle and all? That makes zero sense to me. The whole goal should be health and looking the best they can.

I didn't say his advice won't work, it will so long as calories are equated and eating that much fat and following his advice 100% will put you in a deep arse state of ketosis which will prolly blunt hunger enough to where you naturally lower caloric intake.

quote:

You 2 really should meet up and fight or make out or something


Maybe meet up and have a beer. Unlike others I actually really like ows and appreciate what he brings to the board. I like given him shite but there are not many that are more knowledgeable about keto than him.

We are discussing small semantics in the grand scheme, his way will work. I might not feel it is optimal, but I am a science guy by nature and don't like to deviate from that too much.


CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
24532 posts

re: The Official 2020 Ketogenic Lifestyle Thread & Keto Coaching by OleWarSkuleAlum
quote:

But why would someone want to lose just weight, muscle and all?


IF you have ever been really over wieght, which I was, you just want to see that number and pant size drop. I worked out hard while doing keto and saw muscles start to tone and strengthen. Again, I was very out of shape.

quote:

100% will put you in a deep arse state of ketosis which will prolly blunt hunger enough to where you naturally lower caloric intake.


That it did. There were day when I would only eat 1000 calories and not be hungry at all. It was crazy.

I need to get my butt back in gear and drop this last 20-30lbs. Beer and king cake are just so tasty.


Proximo
New Orleans Saints Fan
Member since Aug 2011
3333 posts

re: The Official 2020 Ketogenic Lifestyle Thread & Keto Coaching by OleWarSkuleAlum
What a clown show of a thread


KosmoCramer
Ohio State Fan
Member since Dec 2007
67347 posts

re: The Official 2020 Ketogenic Lifestyle Thread & Keto Coaching by OleWarSkuleAlum
quote:

What a clown show of a thread



Threads like this are why people despise keto'ers.

And GamecockAlum is a troll to boot.


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Doldil
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re: The Official 2020 Ketogenic Lifestyle Thread & Keto Coaching by OleWarSkuleAlum
quote:

IF you have ever been really over wieght, which I was, you just want to see that number and pant size drop. I worked out hard while doing keto and saw muscles start to tone and strengthen. Again, I was very out of shape.



Agreed. When I was losing all of my weight; the stall from working out was EXTREMELY disheartening. The only thing that mattered to me was seeing the number on the scale go down, and I imagine a lot of people are like that. You can obviously argue that is a horrible mentality to have as reshaping your body probably should be the goal. That said, it's hard to stay motivated when numbers stall, and we all see ourselves in the mirror daily so it's really tough to see the changes in our body. Scale changes are something you can see and keep tabs on easily.


KosmoCramer
Ohio State Fan
Member since Dec 2007
67347 posts

re: The Official 2020 Ketogenic Lifestyle Thread & Keto Coaching by OleWarSkuleAlum
Agreed and something I'm going through now.

But I'm getting stronger and can notice muscles showing that weren't visible before most likely due to fat.

I took good before pictures and measurements. But the first 20 lbs. flew off, now just grinding and trying to enjoy the process.
This post was edited on 2/7 at 4:32 pm


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OleWarSkuleAlum
Alabama Fan
Member since Dec 2013
8475 posts

re: The Official 2020 Ketogenic Lifestyle Thread & Keto Coaching by OleWarSkuleAlum
quote:


Agreed. When I was losing all of my weight; the stall from working out was EXTREMELY disheartening. The only thing that mattered to me was seeing the number on the scale go down, and I imagine a lot of people are like that.


For the obese crowd task #1 is to drop the weight using keto and get off all the T2D poison they have you on.

Task #2 is to body recomp. Unbeknownst to most obese people is they have a decent amount of muscle mass from having to hold their fat bodies in balance. Keto is muscle sparing so you will have a “body recomp” by the virtue of losing fat.


OleWarSkuleAlum
Alabama Fan
Member since Dec 2013
8475 posts

re: The Official 2020 Ketogenic Lifestyle Thread & Keto Coaching by OleWarSkuleAlum
quote:

Also protein is virtually impossible to be converted to fat. So if you were gaining weight at all it was lean tissue, which isn't a bad thing.


Yes but it causes an insulin response which in my world of thinking is a negative attribute. Cue Layne Norton...


KosmoCramer
Ohio State Fan
Member since Dec 2007
67347 posts

re: The Official 2020 Ketogenic Lifestyle Thread & Keto Coaching by OleWarSkuleAlum
quote:

For the obese crowd task #1 is to drop the weight using keto and get off all the T2D poison they have you on.

Task #2 is to body recomp. Unbeknownst to most obese people is they have a decent amount of muscle mass from having to hold their fat bodies in balance. Keto is muscle sparing so you will have a “body recomp” by the virtue of losing fat.


Why not both?


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OleWarSkuleAlum
Alabama Fan
Member since Dec 2013
8475 posts

re: The Official 2020 Ketogenic Lifestyle Thread & Keto Coaching by OleWarSkuleAlum
quote:

Maybe meet up and have a beer. Unlike others I actually really like ows and appreciate what he brings to the board. I like given him shite but there are not many that are more knowledgeable about keto than him.


lsu777 has helped me a lot with GSLP and 5/3/1 programming appreciate it all. I went off keto and got injured and have been nursing it for about 3 months. I’ve been out of the gym and now I’m back on keto I feel better than ever.


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Azazello
Tennessee Fan
Member since Sep 2011
2821 posts

re: The Official 2020 Ketogenic Lifestyle Thread & Keto Coaching by OleWarSkuleAlum
So the Adkins diet?

All these fads seem to repeat. I’m sure paleo is about to come back around.


lsu777
LSU Fan
westlake
Member since Jan 2004
13381 posts
 Online 

re: The Official 2020 Ketogenic Lifestyle Thread & Keto Coaching by OleWarSkuleAlum
quote:

Yes but it causes an insulin response which in my world of thinking is a negative attribute. Cue Layne Norton


That is true especially if using a whey or hydrolyzed casein. But if combined with fat, it's minimized or from whole foods. Traditionally combining a protein with fat usually minimizes the spikes.

Besides insulin doesn't mean fat gain.

FTR I am doing keto, ketogains specifically right now. It's just my preference and I actually enjoy eating like that.


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lsu777
LSU Fan
westlake
Member since Jan 2004
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 Online 

re: The Official 2020 Ketogenic Lifestyle Thread & Keto Coaching by OleWarSkuleAlum
quote:

All these fads seem to repeat. I’m sure paleo is about to come back around.




Atkins is keto yes....keto isn't a tad, neither is Paleo, simply a way of eating. They aren't starvation.


OleWarSkuleAlum
Alabama Fan
Member since Dec 2013
8475 posts

re: The Official 2020 Ketogenic Lifestyle Thread & Keto Coaching by OleWarSkuleAlum
Baws if you want a chuckle check out the newest keto thread on the OT...

LINK


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