Welcome to day 10 of The Keto Cut - a series that will follow my daily routines as I cut for the summer on a ketogenic diet. These posts may not be for all of you as they are intensely focused on fitness and nutrition. Health is one of the most important parts of my life and I take it very seriously and I figured I would share my experiences and daily "logs" with all of you who may also be interested in this topic.
How to Find Your Carb Limit for Ketosis:
The tricky part about a ketogenic diet is that everything is subjective to the person who is following the program. Some people can stay in ketosis while eating 100g of carbs per day and some people have to limit their carbs to 20g per day just to maintain ketosis.
The silver lining is that anyone can get into ketosis and maintain that ketogenic state by eating about 25g of net carbs per day.
Net carbs are different than total carbs. Net carbs can be calculated by simply subtracting the amount of fiber by the number of total carbs. Total carbs are just the total amount of carbs including fiber.
For example, broccoli has about 4g of total carbs per serving. There are 3g of fiber per serving as well, so if you subtract 4g-3g then you get 1g of net carbs.
Some people prefer to count total carbs rather than net carbs, but I prefer to count net carbs. Fiber isn’t digested in the same way as “normal” carbs which means that it isn’t used for glucose production and thus, won’t knock you out of ketosis.
For anyone just starting a ketogenic diet, I would recommend starting at 25g of net carbs (or total if you prefer). If you feel great, then keep it at that level. If you’re feeling overly tired after 2 weeks, then you may want to adjust those carbs higher or take a look at your fat intake.
The interesting thing about ketogenic diets is that the most common problem is that people aren’t eating enough fat. It’s very counterintuitive, but if you’re not eating enough fat, then your body will be encouraged to store more of what you eat as body fat because it thinks that you’re starving. That’s why I highly recommend keeping a very close eye on your fat intake while keeping your carbs right around that 25g a day level.
If you’re really concerned about being in ketosis, and you’re unable to identify the signs of ketosis on your own, you can also buy keto strips or a blood-glucose monitor.
Day 10 Log:
Weigh-In:
| Start Weight | Goal Weight | Weight Lost |
|---|---|---|
| 198 | 173 | 4 |
| Today's Weight | Fat Mass (%) | Body Mass BMI |
|---|---|---|
| 194 | 24.2 | 26.1 |
Workout:
Off Day
*Note: I took 2 off days in a row here mainly because my energy levels have been low and my body is physically exhausted. It's important when doing any diet that you listen to your body. It's something that is easily overlooked, but if you overwork your body in the gym, then there can be times where you will struggle to lose weight. This is mainly caused by something referred to as overtraining.
Cortisol - the hormone we release when we feel stressed - is a fat-storing hormone. If you overtrain your body, you will produce more cortisol which can lead to weight gain or plateauing when trying to cut down.
What I Ate Today:
| Meal | Food |
|---|---|
| 0 | Bulletproof Coffee (2 TBSP Half & Half, 1 TBSP MCT Oil) |
| 1 | 4 Eggs, 2 Slices of Swiss Cheese, 6 oz deli turkey |
| 2 | 8 Oz Chicken Breast Sauteed in Garlic and Butter, Broccoli topped with butter and Asparagus roasted in the oven with garlic |
| 3 | 8 Oz Ground Chicken and Lettuce (I made this into a lettuce wrap) |
| 4 | 1 FitCrunch Protein Bar, 1 Avocado, 1 TBSP MCT Oil |
Here's the Question of The Day, don't forget to post your answers in the comments!
QOTD: Do you prefer counting net carbs or counting total carbs when doing a ketogenic diet?
Thanks for reading! Don't forget to leave your thoughts below and I look forward to seeing you in the comments!
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Quite a while since I last drop a comment on your blog. Am really glad to see how consistent you are with your fitness program. It's some source of inspiration to me. Keep up with it, I wish you a beautiful day.
Yeah it's been a while @lordjames, I missed hearing from you! How have you been?
Thanks, I'm doing my best! I'm trying to cut down for the summer and for some upcoming trips that I'm planning! Have a wonderful day as well my friend!
25g of net kerb, for Starter right? I was thinking of starting my own kept dieting, but I dont know if I get to have a break to stay away from the diet you know, just to relax my body,
Hope it won't have a lasting effect?
25g of net carbs is a great starting point! Yeah it's important to stay relaxed! I think it's definitely worth a shot and it's actually been found by many research studies to be beneficial long-term (though I'm not a medical professional, this is my opinion based on what I've read).
To be honest i was counting the total carb, didn't had idea about the net carb, so I will take it into real considerations, hhaaaahhh my first learning lesson from you bro :)
Impressive gains so far. I like the point you made about listening to your body. When I'm feeling overworked I'll take a day off. Thanks for making the point about consuming enough fat, avocados are great for that I agree! Do you have specific goals you want to hit?
Hey @jfitmisc! Thanks, I think a lot of people need to focus more on what their body is telling them! My goal is to get down to the 170-175 range. Last year I got down to 165, but I've definitely put on some muscle since then so we'll see how I look when I hit that weight!
Wow that's a lot of weight to lose! That's a great goal though, good luck with it!
Wow! Great details. I prefer net carbs.
BTW, what is Bulletproof coffee? I love coffee!
Thanks @sequentialvibe! I'm also a net carbs counter!
Bulletproof Coffee can be made a lot of different ways, I typically make it in a blender with 1 cup of coffee, 2 tbsp of half and half or heavy cream and 1 tbsp of coconut oil, butter or MCT oil. I'm truly obsessed with it, it's like a professionally made cappuccino!
BPC is awesome! I've been doing whip cream in my coffee these days, it's very similar!
Very cool! I am going to try a vegan version with cashew milk this week.
Well, I'm my opinion I would say it's better to make use of total carbs instead of net carbs. Net carns could be a bit tricky in the sense that if you are taking 4g of carbs for instance and you subtract 3g from 4g like you did, what makes you feel it automatically reduces Ur cab intake to 1g? That can only be possible if fibres neutralizea carbs but in this case it doesn't
I have never seen a carb and believe they don't exist! ;) When I cut weight, it is usually for a tournament and it is done through training more and drinking less beer!
It is neat to follow your journey though and cheer you on. How are you feeling as you are changing the diet and making good progress?
Interesting choice of diet, what made you choose a ketogenic diet? I understand the concept of it, but what ultimately got you to try it? I've been intrigued by the diet myself and was curious as well.
Hard to answer the QOTD when I haven't tried the ketogenic diet haha. If I were on the diet, I'd prefer counting net carbs. I imagine if you are able to count fibers into your diet, you would have a wider range of food you could eat ;)
I find that just doing iifym and tracking all your calories and then play around with it to see what ratio works best is the easiest way!
For instant energy brada lol
it looks easy when reading it but it's hard to do and I'm not sure to be able to set it all up. but this is interesting information to try.
Thanks for this post I found it super helpful I knew I was eating incorrectly to remain in ketosis as long as possible but now I can at least see how how I’m supposed to adjust my habits
Great Job... I Reblog Your Post 😍😍😍
Are you only drinking water? I wonder how much of that 4 is water weight.
thanks for information dude, your steemit blog was inspiring me
thanks
Thanks for reading, what did you find most inspiring about it?
I love the practicality of your advice, it's something that I feel can really be put into practice.
@khaleelkazi
i look you give detail of content, then many information there,,,
thats so many usefull...that was inspiring me :)
Eoow fitmes
There are other habits that happen or unwittingly you do after practice, which you may have to rethink. If indeed you want to raise muscles, lose weight, or whatever your plans include walking lunges or doing yoga poses. "You want your heart rate to drop to a quiet point of about 100 to 120 bpm
Thanks for this @khaleelkazi
I'm not one to typically follow that bpm type method of trying to lose weight. I think having a clean diet that puts you in a caloric deficit supplemented with some weight lifting and whatever kind of cardio you enjoy is the best way to lose weight - it's simple, easy to follow and uncomplicated in my opinion
Yes I would definitely be more on your side as well. Abs are made in the kitchen!
You got it! It’s all about tracking calories in versus calories out!
😢
This is awesome!! I know the fiber is not digested but I count it as carbs. Oatmeal, barely some whole grains contain some fiber that's not digested. I will count net carbs.
I'm so glad you can listen to your body without being lazy. In the change of seasons rest is also important. I think you lost a little too much weight for ten days so you need a rest.
How do you measure "fat mass"?
I count net carbs normally, i already look crazy weighting everything i put on my plate if i had to count the broccoli carbs too i would 100% be hospitalized in the psychiatric wing by my dad
I started my 2 weeks weight loss today, hopefully it will go alright!
Wow great post sir @khaleelkazi thanks for sharing sir.. love and respect
Thanks @hero420, what did you like most about the post?
Truly detailed about how to dial in a keto diet, that's what is amazing!
Thank you, I’m glad you liked it!!
Great detiles sir..good work sir @khaleelkazi
Thanks for reading the post, what was your favorite part?
The practicality of it as I mentioned before.. It's amazing that you're able to give us practical advice that's really useful in our daily lives!
Thank you! Practicality is always the key to good advice and writing in my opinion, glad you agree!
Good post @khaleelkazi.
Im on keto diet as well and i was searching for posts that show their daily food intake just to compare with mine.
how many calories are you taking in daily?
im close to my 3rd month in keto and im seeing great results from it.
lost like 4kg and my waist went down from 34 to 32.
energy levels are more consistent now too. 2nd week was the hardest to go through since my body was trying to adapt to the lack of glicogen.
but once your through to the 3rd week you will be surprised on how energetic you feel throughout the day.
keep up your keto efforts!
I'm T1 diabetic been doing keto for 3 years.
I did, however, notice the same thing some people have a different threshold for carb intake.
Do you test your ketone levels after coffee?
I just found out after 8 years living with T1, that people digest coffee differently, causing raised blood sugars and kicking you out of ketosis.
Do you include any nuts in your diet?
I like to record protein, fat, total carbs AND net carbs. Well, when I say LIKE, I mean when I record, that's what I do, as I am often aiming for ratios, rather than gms. But I have to admit, my recording for the last week has gone completely out the window.