Is this alright for a ketogenic diet?

[British_Boss]

Hi,

I started a keto diet and I'm not liking some of the things - biggest is fish, not a huge fish fan and I miss cheese.

I basically modified the diet and have kept it in the right macros I believe. Anybody with more experience or knowledge want to tell me if it's any good? I'm 6" and 180lbs.


Meal #1
- 40g whey protein
- 250ml egg whites
- tblsp peanut butter

Meal #2
- 200g chicken
- 30g cheese

Meal #3
- 3 whole eggs
- 30g cheese

Meal #4
- 100g cheese
- 100g spinach
- 20g peanuts

Meal #5
- 40g whey protein
- 250ml egg whites
- tblsp peanut butterAdds up to 242g protein, 92g fat, 18g carbs and 2000 calories.

Obv it's low carbs, the lower the better. Checked the cheese, 0.1g of carbs per 100g so that's fine. My old diet which I've been on for about a week was 265g of protein, 90g fat, 26g carbs and 2000 calories.

Any advice appreciated.

[MusclesMarinara]

What bodyfat are you at?

without the bodyfat and just giving it a quick glance (these are MY opinions)
- id try to stay away from dairy while dieting (cheese)
- id try to make it 6 meals

also, at 6' 180lbs i think id be worried more about putting on some muscle.. do you have any pictures?

[Silidons]

i would rather you use healthy fats. why no complete protein in meal #4.

[British_Boss]

Erm well I am roughly 17% - 20% bodyfat, that's a rough estimate from using many online calculators. I'd say I'm around 18%

I'll give it all a rethink and see what I come up with.

[British_Boss]

OK, so how about this?


(In any order)

Meal #1
- 40g whey protein
- 250ml egg whites
- tbsp PB (14g)


Meal #2
- 200g chicken
- 20g peanuts

Meal #3
- 40g whey protein
- 250ml egg whites
- tbsp PB (14g)

Meal #4
- 2 eggs
- 30g cheese

Meal #5
- 150g beef
- 100g spinach

Meal #6
- 2 eggs
- 30g cheese

Totals:

Protein: 255g
Fat: 100g
Carbs: 18g
Calories: 2050

[AVBG]

^^^looks better.

[British_Boss]

Thanks I emailed Dave, dunno if he checks his emails. My current diet was pretty much the same amounts of food, expect I had more carbs (about 10g more).

[MusclesMarinara]

online calculators are useless.

why are you dieting? any reason?

[British_Boss]

To lose bodyfat - can't see my six pack due to the fat. Not huge amounts but it's there.

I emailed Dave and he said this one looks good:


Meal #1
- 40g whey protein
- 250ml egg whites
- tbsp PB (14g)


Meal #2
- 200g chicken
- 20g peanuts

Meal #3
- 40g whey protein
- 250ml egg whites
- tbsp PB (14g)

Meal #4
- 2 eggs
- 30g cheese

Meal #5
- 150g beef
- 100g spinach

Meal #6
- 2 eggs
- 30g cheese

Totals:

Protein: 255g
Fat: 100g
Carbs: 18g
Calories: 2050

But I was thinking maybe less protein more fat?


Meal #1 (Protein/Fat/Carbs - 39/8/3)
25g whey protein
125ml egg whites
tbsp PB (14g)

Meal #2 (Protein/Fat/Carbs - 40/12/2)
150g chicken
20g peanuts

Meal #3 (Protein/Fat/Carbs - 39/8/3)
25g whey protein
125ml egg whites
tbsp PB (14g)

Meal #4 (Protein/Fat/Carbs - 24/27/1)
2 eggs
50g cheese

Meal #5 (Protein/Fat/Carbs - 35/28/6)
150g beef
100g spinach

Meal #6 (Protein/Fat/Carbs - 24/27/1)
2 eggs
50g cheese

[vboissiere]

I would stay away from whey protein. Whey digests too quickly. Eat more whole food sources. They have a greater effect on increasing metabolism. There's less digestion taking place with drinking your protein rather than eating it.

[British_Boss]

hey vboissiere, thanks for that advice. I've got the whey and liquid egg whites now so I may as well finish them off, afterwards I will switch those 2 meals for meat or something as you say, or if weight loss slows down. I'm gonna go with the first meal I posted in the post above yours and if I don't see any changes then I'll go with the second (less protein, more fat, less carbs, less calories).

Thanks.

[MusclesMarinara]

I would stay away from whey protein. Whey digests too quickly. Eat more whole food sources. They have a greater effect on increasing metabolism. There's less digestion taking place with drinking your protein rather than eating it.

mixing it with milk or casein will slow its digestion if youre worried about that.

[British_Boss]

mixing it with milk or casein will slow its digestion if youre worried about that.
What about raw liquid egg whites? :dunno: