I see a lot of keto threads being made by dumbasses that have no idea how to properly implement the diet and then give it a shit image by perpetuating the "butter bacon and eggs" stereotype.
I've been on keto for about two months now and I'll answer any questions regarding the diet, who it's for, who it's not to, how to properly do keto, what not to do, etc.
Lemme get 2 questions out of the way:
>How do you feel on keto at that low bodyfat? Like fucking shit but you look cool as fuck
>What do I eat on keto? The key thing that most people forget is that there are lots of high fiber high fat foods that'll keep your colon from imploding; namely flax, chia, and hemp seeds. Avocado is also huge on my diet
I've always bee active, but now at 24 I've finally built the frame that I've always wanted. 6'3 and 210 lbs.
But I desperately want to lean out before I lose all my hair and my metabolism slows to a fucking snail crawl. I can lose weight up to about 10 lbs before I cave in and go out drinking, smoking, eating shit and fucking. I live a decent life, but at least once in my fucking life I want to see my 8 pack, my obliques, my v taper.
How do you stick with it?
Julian Ross
You learn to love the feeling of hunger and after a while it goes away and you'll constantly feel full even after waking up and being fasted for 8+ hours. As for carbs, personally they just started to disgust me and every time I see a pudgy balding man in his 30s sitting across from me at a restaurant scarf down a big ass plate of pancakes lathered in butter and syrup to the point where it's spilling off his plate and thinking how disappointed his wife must be every time she has to see his skinnyfat worm of a husband take off his shirt, I realized that I don't mind foregoing a bit of sweetness if it means I'll never be him
Zachary Diaz
>alone at IHOP again >same gay black waiter hits on me like always >as i sip my ice water i catch myself considering his proposal >look over and see skinnyfat nerd with his wife laughing, talking and eating pancakes >both loving life >glad im not him
Isaac Williams
I did keto for about 6 months to see how shredded I could get. BIA read 5% at lowest but visually I say I was at around 8%. You kind of peak there since you need to keep a level of fat as your energy source. My mom is a med tech so she did blood work for me and my overall cholesterol spiked, although it was just really high HDL. I started out doing all the shitty fat eating, but I feel like that's the wrong way to go about it. Pick your fat sources wisely, go unsaturated as first choice. You can eat a lot more carbs than most guides say and not get kicked out the more active you are. I started sliding into Targeted Keto than just went to my current diet and hover around 10%BF. Make sure you drink a ton of water and take your potassium, magnesium, supplements, and intake more sodium. Mentally, I felt great most of the time. I had keto flu first getting in but in the times I got out and got back in, as long as I kept my mineral levels steady, I was alright.
Nolan Diaz
what is a days worth food look like for you generally? I'm gonna start keto very soon.
Noah Morales
I'm actually dying
Benjamin Flores
...
Brayden Carter
Main staples are eggs, usually 3 or 4 whole with some added whites, couple cups of spinach, a whole avocado, some cheese usually blue, asparagus, and sauerkraut for breakfast. Then I'll have this ice cream type fiber fat bomb by mixing cacao nibs, protein powder, ground flax, hemp hearts, chia seeds, almonds, peanut butter, cocoa powder, and almond milk with cinnamon in a bowl. Toss it in the freezer for a half hour. I lift twice a day so usually have the same things after my second sesh but with some meat added, usually albacore or beef. After that I gauge how hungry I am, usually no room cause all the fiber, but if I feel like snacking I'll eat some egg whites and cheese
Eli Rogers
whoa that ice cream concoction sounds interesting i'll have to give that a shot, thanks user
Isaac Gray
It honestly shouldn't taste as good as it does for how healthy it is. Play around with the amount of almond milk for creaminess and add Greek yogurt if you just straight up want nutty ice cream. Go heavy on the cinnamon, it helps to stabilize your blood sugar and adds a lot of flavor for like 5 calories
Leo Hill
Starting and current weight and BF%?
Grayson Garcia
kek
Landon Bennett
Do you get laid regularly?
Thomas Stewart
UNDERRATED COMMENT top fucking kek
Joshua Brown
Yes, usually tinder sloots since summer and I dont go out much. College is bretty good for meeting girls
Started almost 3 years ago 5'9 192, current is 5'11 154ish about 6% bf
Grayson Thompson
>Started almost 3 years ago 5'9 192, current is 5'11 154ish about 6% bf HOW DID YOU GROW 2 INCHES, TELL ME REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE
Joseph Russell
I was 17 at the time and I hit puberty pretty late, still growing a bit even right now so genetic I guess?
Grayson Jenkins
>those flowers
Are you in your grandmother's hallway?
Justin Rodriguez
...
Leo Thomas
nice larp op
Bentley Brown
I've done keto on and off for 15+ years. I initially lost 100lbs using keto and have been using it as a tool to keep my weight in check since.
Shit's easy once you break your addiction to carbs. I used to have nightmares about eating cake, but now I can go months without anything sweet. Honestly, the hardest part is remembering to have cheat days.
Noah Garcia
a-anymore pics op? no homo
Jacob Clark
Hey man my grandma does keto too lay off
Remember there's always >Grow grow grow
Yeah sugar addiction is a bitch, but after eating huge plates of eggs avocado cheese and spinach, you kinda don't wanna eat anything else ever again
Of course... No homo
Lucas Sanchez
you made it brah, mirin hard
enjoy your life of easy pussy
Ian Miller
Still just a shit posting dyel. We're all gonna make it brah
Gabriel Murphy
natty? routine?
Christopher Mitchell
Natty, lifting 3 years in september. I've never really liked routines and always done my own thing, but I've gotten into a rhythm recently where I'll know what to do each day. Usually do my heavy compounds and a few bodyweight movements first thing in the morning then I'll come back a little later after I've had some food to do high volume isolation work. way too much free time during summer
Ryder Morales
whatever you do, never roid. it'll blow out the proportions and made you look fucked.
you look fantastic right now, just slowly build muscle but stay as lean as possible
Nathan Diaz
How long does it take to get into ketosis?
Christopher Flores
contents of my fridge: chicken drumsticks ground beef mayo tuna salad bacon salad avacado egg salad 34% fat lactose free cream eggs remoulade 38% fat cheese (called búri) and a bit of pepsi max also some leftover melted cream cheese in cream sauce that has chicken bits in it.
tips on what to get next trip to the store, im only 4 days in so all advice is welcomed
Jace Jones
Hey I appreciate that man! That's honestly the plan. I'd be happy by just maintaining but I like eating a lot so, might as well get a bit bigger
Depends on the individual but usually 3 days with good carb restriction. High protein kicks you out of keto too if you aren't exercising enough due to gluconeogenesis
jason wittrock did a 21 day 5k cal challenge and lost bodyfat
Austin Lopez
No pork? Are you avoiding it for some particular reason? I'm asking because I really enjoy my salo on this kind of diet.
Jeremiah Young
More incentive to stuff myself. Lit
I really couldn't say for sure man, maybe try like 50 grams less on off days and upping fat cals?
Dylan Lewis
oh right, i forgot to mention i have some bacon aswell along with some types of salty nuts. but ill totally get some pork chops when i feel like it
Matthew Morris
>Main staples are eggs, usually 3 or 4 whole with some added whites, couple cups of spinach, a whole avocado, some cheese usually blue, asparagus, and sauerkraut for breakfast. Damn your breath must smell amazing
Carter Wilson
I chew on garlic cloves too for dat dere test boost :^)
Evan Williams
Whats the noticable differences on keto?
Lincoln Brown
Leaner because no water retention from carbs, you feel like shit if you're at single digits bf%, you're a little less explosive in movements but have more sustained energy
Owen Bailey
Your breath stinks like shit
Austin Ortiz
Can you take a regular pic without the meme angels, just facing forward. How do you look in a shirt?
Bentley Taylor
Okay but first, take a pic of yourself using my meme angles and let's see how much they help you
Dylan Harris
Can I still snack on fruit or do I just have to rely on veg for carbs
David Flores
Leafy greens man. Fruits have too many carbs
Jack Perez
when on keto i eat 500g spinach and avocado a day! loads of eggs and seeds nuts cucumber tomato broccoli cauliflower olive oil zucchini etc. few little meats and cheese. Almond flour is godlike for keto. delicious pancakes.
just did keto for 1 month and a 7day water fast. feel awesome! i'm ripped as fuck now! always low bf but now we're talking..
Hunter Gomez
Do you fast?
Logan Jackson
some fucking vegetables, you mong
Leo Price
What are keto shits like?
Nicholas Cook
Not intentionally, some days I just won't feel like eating much after breakfast.
Clog the toilet every morning. But then again I eat like 100g of fiber
Asher James
Do you only do bulletproof coffee, cause when I'm on keto l don't have time to make breakfast.
James Myers
No I cook eggs, doesn't take long. Never had bulletproof coffee
James Thompson
How many cals per day?
Ayden Peterson
I don't keep track of calories but I'd guess around 3k a day. I eat massive amounts of food
Ryder Flores
And youve lost weight with that many cals?
Aaron Gray
Didn't eat this much to lose. I'm bulking on keto rn
Elijah Adams
Pretty good. Used to do it myself. Spoonfull of coconut oil, very hot coffee, stevia and blend. Really nice taste, and really good boost. Mind the shits.
Carter Brooks
>100g of fiber how
Curbstomping a packet of bbq sauce. That's my toilet erryday.
Austin Ortiz
Chia, flax, cacao nibs, and hemp hearts
Xavier Nguyen
Here, I don't have any practice doing poses though. 3 months of serious lifting.
Luis Moore
I'm dry heaving
Dominic Davis
Lean ice?
Logan Gray
>I'll have this ice cream type fiber fat bomb by mixing cacao nibs, protein powder, ground flax, hemp hearts, chia seeds, almonds, peanut butter, cocoa powder, and almond milk with cinnamon in a bowl.
Recipe? Or link to recipe?
Logan Morgan
>Bacon salad what is this
Connor Turner
No recipe, just something I make myself. Toss all that shit in a bowl, stir and add almond milk to desired consistency. Stick it in the freezer so it gets all creamy
Ice has no calories, so I guess?
Elijah Kelly
>cacao nibs, ground flax, hemp hearts, chia seeds Do you shop at a regular grocery store or health food store?
Andrew Williams
2 years unbroken ketosis here
I'm /thin/, so I don't eat lots of protein like the others here probably do. My shits are immaculately clean and free of oil (probably because I digest all the oil I eat), toilet paper use is reduced by about 80% compared to pre-keto.
Bulletproof coffee doesn't taste that good IMO, and feels really abrasive. Instead I add heavy whipping cream (which is also top-tier to mix into PB2).
Leo Jackson
Costco, only thing I can't get from there are the nibs. I get those off eBay
Aaron Mitchell
how do u begin building a menu on keto? online shit is either super simple eggs and bacon, or complex having to make foods out of almond flour and shit.
Are there any eating plans u recommend?
Andrew Perez
Eggs, avocado, cheese, almonds, some fatty meat, flax seed, cocoa powder, almond milk. You can live off all that forever
Jonathan Anderson
Waiting on that forward facing pic... where did you go?
Xavier Hernandez
Keep it simple. 99% of the time, it's less of a hassle and more delicious to simply eat regular foods, sans carbs. Here's a typical day's meals for example.
>Breakfast: 2 strips of bacon and an egg >Lunch: Chicken caesar salad, no croutons of course >Dinner: Grilled salmon; broccoli with optional cheese >Snacks: almonds, cheeses
Baking specialty items and preparing foods using obscure ingredients is MUCH more of a hassle than it's worth, in my opinion.
Ethan Moore
There you you pal. Good luck with those breasts and anterior pelvic tilt
Hudson Ross
Is keto basically a zero carb diet?
Cooper Hall
google you lazy sack of shit
Jackson Evans
How the hell did you get so lean? If you're not on gear, your testosterone levels must be plummeting.
Ian Lewis
in theory, because i have a very high bf%, could i fast for much longer periods of time purely burning body fat for fuel? would that be detrimental to my health? i know that it's not like starvation mode where you body will burn your muscle for energy, i think there are studies showing being in a state of ketosis actually preserves your muscle much better than a typical caloric deficit diet. anyway i've been doing intermittent fasting so far, need to grab myself some supplements (will i be able to find supplements for magnesium, sodium and potassium or will they come as one?). i want to try maybe doing multi-day fasts and when i finally eat i'll eat a lot of fibre. popping a multivitamin every day just to keep my vitamin levels in check. drinking a lot of water. s'all good i don't get hungry.
Asher Mitchell
>Not wanting chest cleavage >Not having glutes >3 years lifting
Thanks
Julian Moore
I eat a lot and lift twice a day, honestly feels like I'm going through a late puberty again. Either that or my dad is injecting tren in my avocados
Andrew Nguyen
Take some preworkout, make sure you're training hard as fuck, and Bob's your uncle
Nicholas Stewart
>could i fast for much longer periods of time purely burning body fat for fuel Yes, but this requires a fair amount of research to do it safely.
Thomas Smith
Diet doctor has a free 2 week meal plan.
Jordan Sanchez
anyone here tried carb backloading? I'm currently doing it myself. Been about 8 weeks and I think I like it.
Andrew Rivera
Okay, so it's basically a zero carb diet. Why the big fuss?
Angel Murphy
Too lean = low test? How low % wise do you have to go before test is affected?
Noah Phillips
Average pro keto "unbiased" study
Daily reminder there is nothing that proves being on ketosis is preferable for body recomposition not to mention performance. Daily reminder most of the studies on ketogenic recomposition don't even take into account blood ketone levels.(like pic related) Daily reminder ALL pro keto studies are incredibly biased towards keto and manipulate results with one sided control variables like insane protein intake differences and almost the same ammount of fat intake in non keto and keto diet groups.
>still falling for the absolutely retarded keto meme in 2017
Kayden Hill
You're all going to die premature deaths if you keep eating a high fat/protein diet. :)
Carson Rodriguez
Explain? Don't gimme the saturated fat bullshit
Hudson Parker
Day 10 here, planning to do a month. Do I need to do a carb refeed day soon? First week was hell desu, no energy, faint when standing up, no erections, couldnt shit. Okay now, it's amazing how I no longer want to eat 95% of carb food. I do get intense donut cravings and I never used to eat donuts pre keto.
Anthony Mitchell
>Wanting to live past 50
You some sort of faggot or something?
Cameron Murphy
Bumping to view later
Samuel Morgan
Up your fats. I felt shitty when I wasn't eating enough and going too protein heavy cause gluconeogenesis kept me out of keto
Nicholas Baker
Wow, pretty much no difference in muscle mass with a 120g/daily difference in intake.
Bentley Gray
You just have no willpower. If you can't go a few days without needing to abuse drugs then you should just forget this lifestyle. It's one thing to struggle getting completely shredded but you can't even get past the easiest first hurdle.
Jack Roberts
>Dismissing one of the most established facts of nutrition
Kevin Lee
Can you share your routine, specifically what you do on each session?
Carter Johnson
this
why the name "keto" for what is essentially "zero carb".