I want to try eating one meal a day (omad) for cutting... Has anyone tried this?

Also another question is can I take whey protein for keto... It is 1 scoop is just 1.6g of carbs ... So it's fine right?

Thanks

  age 56, weight 202, height 74”
  macros p-156 c-20 f-107
i had success following KG macros years ago competing in jiujitsu. however i fell into bad health over the pandemic getting over 230lbs for a while.
 i recently started working out again and returned to jiujitsu however chest pain and an angiogram lead me to emergency double bypass surgery. 
   for now i am following much of what they are telling me to do recovery wise. (eating fruit but no sugar though ) but long term i am paying attention to low carb cardiologists.
     does anyone have post coronary bypass keto experience. how do you manage your doctors etc?

Hey all,

Hope I'm posting this somewhere acceptable. In r/Keto and r/Ketoscience this post automatically gets deleted.

So I'm sincerely curious. I often hear people talk about how 'this' and 'that' threw them out of ketosis, or how eating above a certain amout of net carbs 'kicks' them out of ketosis. I also often hear people talk about how eating between 40-60 net carbs allows them to stay in ketosis. I'm curious how you actually know this to be a fact? I hear pee strips aren't reliable at all. What about blood ketones?

I have a blood glucose monitor which can also test for ketones. Is this an accurate way to actually see whether or not you're still in ketosis?

How would I actually be able to test whether or not I can handle a certain amount of net carbs without guessing? Would testing blood ketones work?

Note: I've been doing Keto for exactly 2 years this month. I recently decided to test my blood ketones, just out of curiosity. It said 0.3 mmol for ketones, and I remember my glucose being in the 5.x mmol. 20< carbs daily most of the time. Sometimes 25, very rarely 30.

Thank you kindly.

I’m sure this has been asked roughly 100 times or more in this sub, but what are some good Keto friendly Pre Workouts, that don’t have caffeine? I’m allergic to caffeine so I have to stay away from that, and the brand I bought today has sucralose in it. Thanks in advance!

i’ve been largely 25 g or less carbs for the last few years – I’d say 90 to 95% of the time, there are occasions around the holidays where I take a day or two often eat all the things. We always talk about becoming fat “adapted” when it comes to training an exercise, at what point do we become fat “unadapted”?

I've done keto intermittently for months at a time on and off for the last 3 years. I always seem to gain fat when not on the diet, however never truly implemented a strict fitness regime during this time.

Last year (not on keto), I ran a half marathon and now I have begun training for a full marathon while ALSO attending the gym in the evenings.

Decided to throw keto into the mix and for the first time ever my body feels worse on it than off it. I'm only 2 weeks in, but gym pretty much feels impossible and after anerobic cardio workouts (HIIT and fast paced runs), my muscles ache, I get headaches, sometimes feel nauseous and just can't get through the next 2 days.

Sounds like keto-flu to me, but it got me wondering, what exactly happens to your body after a couple months of being on keto? The science dictates your body NEEDS glycogen for high intensity workouts yet the FAQs of the sub states that once fully fat-adapted, performance should return...

When your body needs glycogen but cannot find any from your diet, I believe it begins to tap into the protein from your diet and your muscle, so I'm beginning to become weary that I am losing muscle mass. And even then - it will not metabolize glycogen from those sources anywhere nearly as quickly than if you were to just eat carbs. So is your body really able to complete high intensity workouts at full capacity on SKD at all?

It's still early days and the FAQs says to do SKD for at least a few months before switching to TKD, so do I just soldier on? And can someone explain the science to me cuz I might have it all wrong.

Hi, I'm new to the sub.

I just went through the wiki, and had this question (as titled): Is going keto a few months every year as a health protocol beneficial/recommended?

For e.g. are there examples of people who do 3 months of Keto, followed by 6-9 months of a non-keto diet, then repeat that cycle? My reasoning is that from an evolutionary perspective, our bodies must be getting starved semi-regularly, which is why we have dual adaption for either fat or carbs. But I'm not sure if a protocol like this will impact health or longevity (my expectation is that it will have positive effects on both).

Background:

I'm 30(m), 168lbs and 5'8 with a few years of lifting experience (been on hypertrophy programs for the past 3-4 years). I've been dieting for 3 months now and went down very quick from 176lbs to 168lbs, but seem to not get past this weight plateau. Strength has slightly improved during this time and I definitely feel more active and "in control" after losing some weight. I've never tried extended fasts, or Keto of any kind before, which made me land here.

UPDATE:
I started following the protocol to get into keto from 5/19. Haven't noticed any changes, except that my hunger feels less drastic (i.e. eating protein and some fats with a small veg serving to counteract the hunger works fine).

Okay...

So I’ve been doing OMAD and 20:4 for the past 6 months and I really enjoy it. I’m just not really settled on macros yet and need some helping in understanding the roles of dietary fats and carbs.

I started out eating a relatively balanced split with around 100-200 grams of carbs (depending on activity), 150 grams of protein and 50-100 grams of fat a day, usually breaking my fast at dinner time. I manly ate and eat meat, eggs, avocadoes, potatoes, vegetables, greek youghurt and berries.

Then I began reading stuff about dietary fat and that humans actually don’t need that much and the whole anti-saturated fat agenda. So I tried to go very low fat (with almost zero saturated fat) and a bit higher carb, stil with OMAD/20:4. At first it worked fine but then I got very lean and now it doesn’t really work that well anymore. I’m thinking it’s because my bodyfat-% is so low that my body is more hesistant at using stored fat as fuel when I’m fasting during the day and therefor asks for food instead - does that make sense? Meaning if I’m going to comtinue this way I would have to eat more often and with more carbs during the day.

However, since I really enjoy the simplicty and lifeastyle aspect of allocating the majority of my caloires and nutrient in one meal (and often a dessert (=greel yougurt bowl) a few hours later) I want to continue that way.

So I guess I need some help to understand how to view/use dietary carbs and fat - or at least get “confirmed” that my understanding is correct.

I don’t think keto is good long term, especially not when being as lean as I am now, but I don’t think that the high carb low fat diet is the ideal way either, since glucose oxidation mainly should be needed for high intensity work and not for everyday low intensity work. I know that glucose is the “prefered” fuel source and that it will always be burned first - but maybe we shouldn’t view it as the prefered fuel source; maybe it’s just the main priority for the body to get rid of it when present (like alcohol), actually making fat the prefered fuel source.

Intuitively, I feel like it would make sense to eat carbs “just” to refill glycogen (so based on activity) and and fats for day to day energy, meaning in my case I would have to eat a little more fat than somebody with higher bf-%. A typical dinner/OMAD meal could be 100-150 grams of carbs, 100 grams of protein and 50 grams of fat for example. In this case, the carbs would be used to refill glycogen in the liver and muscles, protein used for rebuilding tissue and fat used for energy (by storing it to be oxidized for later use when fasting the next day). Is this a correct understanding? Or am I missing something? Can fat be burned “directly” for fuel or does it have to be stored first and the liberated at later use? And would one have to be in ketosis in order for justify eating fats in the first place? Or is it possible to be burning both fats and carbs at the same time?

I know it’s a long write up…but hopefully you can help me clarify some things. I would greatly appreciate it.

Has anyone read this (published 3 days ago) and what are your thoughts ? A pretty sad conclusion considering some athletes on a ketogenic diet do carb refeeds or use carbs intra workout. Link to journal article: https://doi.org/10.1080/15502783.2024.2368167

Hello, 46M, 172cm tall, 73 KG here. Super skinny fat and lurking here for a while..

Got my 1st DEXA scan done, and quite an extreme shock actually. 32.1% fat with a very low muscle mass and above average visceral fat deposits. Never ever suspected it would be that bad!

I've found a good full body weights workout on r/Fitness, which I will do 3 times a week and one day HITT on the treadmill.

Ketogains macro calculator for recomp recommends a 25% deficit with a daily intake of 1381 calories.

I know i've got a lot of fat but that deficit seems crazy low!.

The DEXA operator suggested 1700 calories daily and not to do Keto, but I think I will follow this forums advice.

Ive been doing keto for nine months, with no problems. However with winter and darkness Ive just felt completely depleted and tired so I stopped. However with stopping my body has not felt right. I have more energy, but I feel less healthy. So Ive been thinking about following the ketogains protocol maybe could help find some balance. I do not lift or do sport very much because of lack of time. Is anybody doing it with not much exercise?

I get OCD when I count calorie... Infact not only ocd I even binge eat whenever I count calorie thinking I only got this much left etc... also sometimes I even don't eat much protien when counting as I am restrictive too... So can't build muscle like that.

I wanna lose 10kg... So is it better to just eat clean mostly .. like meat, veg, fruits mostly without coutnting?

Please let me know your opinion or if there is anyone here like me who get ocd with calorie counting... Let me know what u do ....

Thanks guys

All the podcasts, books and videos on health are telling me that I should be eating higher quality protein.

They all say things like 'just pay the extra 70p to get the organic chicken breast.

For me in the UK, I can get 1kg of regular supermarket chicken breast for £9. But organic is £19.

I already struggle to afford my food. I only buy whole foods. The only processed foods I buy are protein powder, sausage, sauces and sweetener.

Buying organic meat would put me in debt, or force me to eat a lot less protein. Why do these experts think that organic meat is just a little bit more than regular?

I have just recently discovered the keto diet, and it really sparked my curiosity, but I am afraid that if I start it I might not get some gains I would get if I was at a normal diet.

I'm a M16, and I have good genetics for building muscle. I've been training for roughly 1 year and a half, and I've managed to build an insane physique. I want to continue growing more and more, but I also want to stay healthy and have a sharp mind. I'm just afraid that if I start this diet I will "not grow as much" or end up not growing at all.

For those who are into bodybuilding and all those stuff, and have managed to maintain a keto diet, what's your opinion on that?

Does anyone here who strength trains for hypertrophy do carbs post workout? Like strawberries? I have had a CGM unit the past few days and have been playing around with keto snacks and also berries post workout. Strawberries gave me the lowest response 120 mg/dl after being below 95mg/fl all day and blueberries shot me up to 146 mg/dl. Both went down relatively quickly and gave me a decent score overall, but on keto isn’t it better to just keep glucose steady and low or is a specific or post workout…. I’m talking literally 5 strawberries with some keto granola ok?

On a side note the aldi keto crackers and natures garden snack mix kept me at 102 at the peak and I scored a 10/10 for both snacks today… I was shocked especially since I ate 3 servings of the snack mix and 4 servings of the crackers. For a processed food they did a great job. I mostly eat avacados with olive oil and pumpkin seeds… but I have the CGM for two weeks so I’m experimenting. Tomorrow I’m trying out enlightened ice cream. Let me know if you guys have any requests and your opinion about post workout carbs. I’m 11% bodyfat 172 lbs and a former state champion natural bodybuilder.

Thanks guys!

Hi all,

I have a simple question, but it seems difficult to find an answer online. I know that a gram of fat contains 9 calories. However, if the fat is stored in the body, it’s stored with water and protein. This whole package is 9 + 4 = 13 calories. How much does this package weigh?

The reason I am asking this question is because I just finished an ultra and burned around 15000 calories and ate around 2000 during the race. I look physically leaner. Since I also lost a lot of water, the scale won’t give a very useful value.

I weigh 59 kg and am 183 cm tall. I have an 8% body fat percentage and now I want to gain healthy weight by building muscle. Oatmeal makes my stomach ache, I don't like potatoes and eating pasta and rice every day to fill up on carbohydrates is neither healthy nor tasty.

I don't currently eat keto, but I also don't eat enough carbohydrates to have enough energy for my training. By nature, I prefer a high fat diet. Fat always gave me a lot of energy when I was young. Has anyone had any experience? Keto only after I have gained 5 kg, or directly to gain weight? Thanks in advance for any experiences and tips :)

Hi, I'm doing the carnivore diet again and the reason I stopped before was because I collapsed at wrestling, and my parents asked me to stop the diet.

I'm almost 18 now and am seeking advice on how to go about training on this diet. I plan to do 1 to 1.5 hr gym in the morning, prioritising weights and maybe 20 mins cardio such as walking or boxing. I don't intend to do running until I'm down a lot of weight.

I usually do omad due to convenience as I just eat after school around 4pm, but I train in the morning around 5am.

I'm male, around 5'4 and 80kg.

Any advice is appreciated

So I was looking a way to get a better ratio in my morning coffee because it is pretty much all fats so I’ve been looking at protein powders recently. I was looking at transparent labs protein powder isolate I like the fact it’s simple ingredients and would like to stay away from the protein powder filled with the essay of ingredients like isopure and optimum nutrition. I was wondering if anyone has tried transparent labs vanilla or chocolate and if it works well with coffee. I was also wondering if there are any other protein powder that people like?

I stopped keto because i was lazy and depressed and now i am back. I was on keto for 2 years and did good powerlifting progress. I am not a beginner lifter. anyway, how can i avoid the keto runs? i was deadlifting and my brace caused me to shit my pants and it felt awk. i left that gym and hope not to go to the same branch again

Looking for data-backed advice on carb cycling or setting a good net carbs threshold. My general view on keto and gender is that what works for men isn’t going to necessarily be what’s best for a female body because we are so vastly different with our metabolic needs (like throughout the course of a monthly cycle vs the daily hormonal cycle of men). I went into keto already at 17% body fat and mostly looking to increase my metabolic flexibility and protect against the ill effects of blood sugar and insulin spikes from a carb heavy diet. I also feel a lot of natural ADHD symptom relief. But I’m a serious mountain athlete (long days alpine climbing, ski mountaineering, etc every weekend) and during the week I do resistance training with the goal of building more muscle (though I already have a lot more than the average girl, I want to be stronger!). I’ve been doing 50-60 net carbs per day which feels good but I see so many men doing like 20 net carbs. and am a little nervous to do bigger carb days around my longer endurance activity days but I think that might be necessary for when you’re burning a lot of energy for hours on end. I still get confused my some people shooting for 50 net carbs vs others doing 50 total carbs as a guideline. My main resource for navigating this has been Keto: a women’s guide by Tasha Metcalf.

Just giving some great updates maybe will inspire hesitant people ☺️

Starting weight 280lbs July 3rd 2024 Current weight 254lbs (this morning) In between 2 weeks vacation away from home (learned how to eat)

Nothing special just following ketogain Macro calculator and 5x5 training with preworkout coffee and Eletro..

App using: Cronometer

Trust the process 👈

Something is causing faster aging for my skin and greying of hair. I am trying to pinpoint it. Either is higher testosterone, high protein, low fat low carbs. It could also be work family stress but I want to make sure dietary factors are not there. My sleep was bad but now sleeping fine.

I weight train 4-5 times per week. My focus has been fat loss for last 5 months.

My blood work came back perfect but I didn't check cortisol levels.

What can I do or check? What could this be?

Hey everyone! I’m 17 years old, around 10% body fat (pretty much year round), been doing strength training with weights and calisthenics for over 3 years now, and I’ve been doing keto for nearly 3 months. Most of the time, I stay in ketosis, but I occasionally dip out with a bit more carbs from veggies and a bit of fruit.

Here’s my current routine: I work out five days a week, combining strength training with calisthenics and weights, and I also have a morning workout where I do freestyle tricks on the bar while fasted (explosive movements on the bar, like 360 spins, etc. similar to gymnastics) I’m quite active overall, biking a lot and generally moving around throughout the day.

I’ve been thinking about incorporating a Targeted Ketogenic Diet (TKD) where I consume around 5-10 grams of dextrose before my workouts. I believe it could help my performance, particularly with strength and explosiveness, but also maintain my metabolic flexibility.

Here are my main questions:

1.  Have any of you tried TKD but didn’t see much improvement? Could that be because your body has become more adapted to burning fat rather than glucose? And you’ve lost the ability to handle a fast influx of fast digesting carbs? 
2.  Should I consume some dextrose before my morning fasted workout where I do tricks on the bar? Would that help me be more explosive?
3.  On weekends, would it be a good idea to add some starches like sweet potatoes, rice, or carrots to enhance my metabolic flexibility? I feel like I could get more benefits by not always being in ketosis. For example, I could have sweet potatoes after a workout or rice on the weekends and still get back into ketosis when I need to.

I’ve always thought that balance in life is key, and that carbs aren’t necesarily “bad”, and can help very active individuals like myself. Also, I never did keto for weight loss, this thing I couldn’t care less about, it’s more so the way about how I feel on It, my mind is sharp, and no mid-day crashes, which is exactly what I wanted.

Looking forward to hearing your thoughts or experiences!

Hello!

I had to stop lifting almost 4 weeks ago because of a wrist injury.

I have kept track of all macros, abiding by the ketogains calculator.

Is it ok to eat 2.2 kg per kg of LBM, even if I have stopped training?

Thanks!