Diet and nutrition

[Big Cox 88]

Giving the Keto diet a bit of a crack after hearing about it on one of the SEN programs. 2 weeks in and so far so good. It’s a fair bit easier than I thought it was going to be. Hardest part is trying to explain it to the old ducks at work!

Only drawback is I feel a bit of a lack of energy when exerting myself.

If anyone has done this and has any tips of how they go about it, or any carb substitutes (not having tortilla wraps is hard!), I’d love to hear it.

Google a recipe for cauliflower taco or tortillas. You will find cauliflower and nut flours will be great substitutes. Hang in there it gets easier after a month. Make sure you are getting enough salt and micronutrients because you lose a lot when you flush the water weight you are holding from eating carbs. Use a good quality sea salt like Celtic sea salt, it should get you through the keto flu if it hits you. Eggs, spinach/kale and macadamias/hazelnuts/almonds will provide you with plenty of good nutrients around your other meat and vegetables. Don't forget the fat that will be your main energy source and is what carries your nutrients around your body.

 

[showdownhero]

Giving the Keto diet a bit of a crack after hearing about it on one of the SEN programs. 2 weeks in and so far so good. It’s a fair bit easier than I thought it was going to be. Hardest part is trying to explain it to the old ducks at work!

Only drawback is I feel a bit of a lack of energy when exerting myself.

If anyone has done this and has any tips of how they go about it, or any carb substitutes (not having tortilla wraps is hard!), I’d love to hear it.

In terms of lacking energy, make sure you're getting plenty of electrolytes. Sodium, potassium and magnesium are the key one's to supplement if you're suffering a drop in energy levels. I actually remember feeling a bit run down when I did keto for the first time too, the MASSIVE turning point for me was incorporating a fat only meal as my breakfast/first meal of the day (bulletproof coffee), not only did this give me better energy levels but also allowed me to more easily hit my calorie deficit targets without feeling hungry.

What type of exercise are you doing to exert yourself? I can't believe how much more energy I have during my weight lifting sessions since taking a daily dose of 5g creatine again, it really has made the absolute world of difference.

I've made a fat head pizza base which was pretty tasty, cheddar chips with vegemite are amazing and I have an awesome recipe for keto pancakes (that can be made sweet or savoury) if you want them.

For the most part I've just cut out all carb substitutes though as they're quite time consuming to make from scratch (cheddar chips are super quick and easy tho). Just have all my meals as a salad/veg bowl to get filled up.

 

[monty1104]

Google a recipe for cauliflower taco or tortillas. You will find cauliflower and nut flours will be great substitutes. Hang in there it gets easier after a month. Make sure you are getting enough salt and micronutrients because you lose a lot when you flush the water weight you are holding from eating carbs. Use a good quality sea salt like Celtic sea salt, it should get you through the keto flu if it hits you. Eggs, spinach/kale and macadamias/hazelnuts/almonds will provide you with plenty of good nutrients around your other meat and vegetables. Don't forget the fat that will be your main energy source and is what carries your nutrients around your body.

Man, I wish I could but Cauliflower tends to set off my gout!

I think the minerals are possibly my issue. Nearly 30 years of being told “that’s too much salt” is hard to move away from

 

[monty1104]

In terms of lacking energy, make sure you're getting plenty of electrolytes. Sodium, potassium and magnesium are the key one's to supplement if you're suffering a drop in energy levels. I actually remember feeling a bit run down when I did keto for the first time too, the MASSIVE turning point for me was incorporating a fat only meal as my breakfast/first meal of the day (bulletproof coffee), not only did this give me better energy levels but also allowed me to more easily hit my calorie deficit targets without feeling hungry.

What type of exercise are you doing to exert yourself? I can't believe how much more energy I have during my weight lifting sessions since taking a daily dose of 5g creatine again, it really has made the absolute world of difference.

I've made a fat head pizza base which was pretty tasty, cheddar chips with vegemite are amazing and I have an awesome recipe for keto pancakes (that can be made sweet or savoury) if you want them.

For the most part I've just cut out all carb substitutes though as they're quite time consuming to make from scratch (cheddar chips are super quick and easy tho). Just have all my meals as a salad/veg bowl to get filled up.

BP coffee is my go to breakfast of work days and it always keeps me going. I was a huge sceptic at first but it really is good stuff.

Funnily enough, doing a weight workout was fine, but I noticed when I’m on my feet a long time (gardening, fishing) that I tend to feel it a lot more. I just get a really fatigued feeling in my lower back.

I’ll give fathead pizza a try. If you could pm me the pancake recipe that’d be good too! Cheers.

 

[showdownhero]

BP coffee is my go to breakfast of work days and it always keeps me going. I was a huge sceptic at first but it really is good stuff.

Funnily enough, doing a weight workout was fine, but I noticed when I’m on my feet a long time (gardening, fishing) that I tend to feel it a lot more. I just get a really fatigued feeling in my lower back.

I’ll give fathead pizza a try. If you could pm me the pancake recipe that’d be good too! Cheers.

Fat head I used the keto connect recipe with a few minor changes. Heres the video and my metric conversions

For the pancakes I used this recipe/video, but use 15g of almond flour (for savoury) or 15g cacao powder (for sweet). Metric conversions included.

Also with the pancakes make sure you thoroughly whisk/blend the butter and philly and eggs to get air into it. otherwise it's quite a thick, I might experiment with adding almond milk the next time I make it to make it slightly thinner again.

 

[PoppedCorn]

How far time wise apart should protein meals be. What does the research say?

Is there much point in having a steak then have a protein shake with it for dinner. Alot of protein in one sitting?

Its one of those million $$ questions and I remember that i asked it a while back when I started down this road
Everyone's diff yet some researchers say up to 40gms some say more some say less
I find for myself I try and limit it to around 20 to 30gms every 2 to 3 hours
Some of the guys on here who are pushing 90 odd kg in weight and all muscle might take more in one sitting
All depends on what goals u have, if you're a small or large eater etc etc

For a good look toned and lean id be eating at least 1.5 grams per body weight, to bulk up go 2.5 maybe
Some of the other regs in here might be able to elaborate a bit better
I'm at 78.9 kilo this morn and I'm currently taking around 120 to 130 grams a day
I'm concentrating more on clean food at the moment, which is hard when there's a nice big tub of pan gravy in the fridge from cooking a whole turkey on the weekend
Yeah sure it's healthy fat, but I'm trying to look leaner not bulkier, so I'll only have a drizzle
I'm not a big eater and was 65 kilo up till I was around 33 years old
Just over 40grams of protein comes from two whey drinks because I simply cannot eat another two meals with just over 20grams each of protein in them
Im hoping this will change as i put on a bit more muscle, not too much, but I'm thinking I should become more hungry to feed the bigger muscles

 

[saj_21]

How far time wise apart should protein meals be. What does the research say?

Is there much point in having a steak then have a protein shake with it for dinner. Alot of protein in one sitting?

I'd say the only reason to have a protein shake immediately after dinner is if you are super skinny and struggle to eat a big steak or you are going on a ridiculous bulk. Pending what your goals are a better option would be just to eat more steak or have a casein protein shake a couple hours later before bed.

Your protein intake is more crucial over 24 hours, if you want to split this into 2 meals or 6 meals really depends on what suits you. Your body will utilize protein when ingested, it won't top out at 30g per meal. Smaller servings may be more optimal but the body will use it if ingested in bigger quantities.

Personally i like around 200-220 grams a day which is 2.5g per kg and i have this spread over 4 meals plus a protein shake. I do this because it suits me, 3 "smaller" type meals during the day and a bigger protein meal at night. I train in the mornings so i have my shake then.

 

[showdownhero]

How far time wise apart should protein meals be. What does the research say?

Is there much point in having a steak then have a protein shake with it for dinner. Alot of protein in one sitting?

If you're trying to maximise muscle protein synthesis then you should be aiming to consume 3g of leucine per meal (approximately equal to 40g of protein) with a 4 hour window between meals. This is because there is a 4 hour refractory window during which additional leucine/protein consumption will have no impact on muscle protein synthesis (but will assist with keep nitrogen balance positive).

The jury is a little bit out on how important muscle protein synthesis is to musculature performance and hypertrophy but it seems logical to me that my protein consumption is more effectively used when consumed more evenly across the day.

 

[PoppedCorn]

I might start doubling the scoops of whey on that advice

 

[Aeglos]

Gave butter or “bulletproof” coffee a go today.
Managed to tweak it and consumed 1500cal worth today on top of my normal food.
By the time I drink it the coffee has cooled quite a bit which made it quite pleasant in the warmer weather.

 

[monty1104]

In terms of lacking energy, make sure you're getting plenty of electrolytes. Sodium, potassium and magnesium are the key one's to supplement if you're suffering a drop in energy levels. I actually remember feeling a bit run down when I did keto for the first time too, the MASSIVE turning point for me was incorporating a fat only meal as my breakfast/first meal of the day (bulletproof coffee), not only did this give me better energy levels but also allowed me to more easily hit my calorie deficit targets without feeling hungry.

What type of exercise are you doing to exert yourself? I can't believe how much more energy I have during my weight lifting sessions since taking a daily dose of 5g creatine again, it really has made the absolute world of difference.

I've made a fat head pizza base which was pretty tasty, cheddar chips with vegemite are amazing and I have an awesome recipe for keto pancakes (that can be made sweet or savoury) if you want them.

For the most part I've just cut out all carb substitutes though as they're quite time consuming to make from scratch (cheddar chips are super quick and easy tho). Just have all my meals as a salad/veg bowl to get filled up.

Any advice on the fathead pizza? I tried it and it stuck to the baking paper, then stuck to the pizza stone

 

[showdownhero]

Any advice on the fathead pizza? I tried it and it stuck to the baking paper, then stuck to the pizza stone

I haven't cooked it in a while and I do remember having some difficulty with how sticky it was.

I would DEFINITELY cook it on baking paper as once it's cooked you can just peal the baking paper off easily. I'll have a play around with it and get back to you on the best hassle free process for cooking it

 

[M Malice]

On SEN this morning-

https://player.fm/series/sen-breakfast/chief-brabon-on-sen-breakfast-thursday-november-16

 

[Mofra]

How far time wise apart should protein meals be. What does the research say?

Is there much point in having a steak then have a protein shake with it for dinner. Alot of protein in one sitting?

https://www.bodyrecomposition.com/r...uency-and-energy-balance-research-review.html

I'm a fan of Lyle McDonald, there is a wealth of information on his site.

 

[Keystone agony]

I'd say the only reason to have a protein shake immediately after dinner is if you are super skinny and struggle to eat a big steak or you are going on a ridiculous bulk. Pending what your goals are a better option would be just to eat more steak or have a casein protein shake a couple hours later before bed.

Your protein intake is more crucial over 24 hours, if you want to split this into 2 meals or 6 meals really depends on what suits you. Your body will utilize protein when ingested, it won't top out at 30g per meal. Smaller servings may be more optimal but the body will use it if ingested in bigger quantities.

Personally i like around 200-220 grams a day which is 2.5g per kg and i have this spread over 4 meals plus a protein shake. I do this because it suits me, 3 "smaller" type meals during the day and a bigger protein meal at night. I train in the mornings so i have my shake then.

Thanks for the responses above

I was 63kg 4 months ago. After 8 weeks i was 71kg of gyming and increased food consumption. Im now 74.5 kg (+11) in 4 months so have added 15% of my current body weight in this period.

Sometimes i want to try and reach 80kg sometimes i feel i start looking to bulky for what i want.

Have also heard things that taking 2g per kg of body weight can also be a bad thing unless medically advised. They said if your a professional olympic competing lifter it may be advised by doctors. However ive never really listened too much to this.

Anyway ive gone off topic to your question. The reason i take a scoop of protein instead of a larger steak probably comes down to cost. The cheapeast meat (excl chicke you can find per kg is generally $16/kg

Whereas ive paid $30 for a kg of protein powder.

Also instead of having a soft dribk or sugary drink with dinner i have a milky protein shake instead

 

[PoopingHindi]

so it turns out that according to Rosemary Stanton apple cider vinegar doesnt do a whole bunch of stuff that i never thought it did anyway.
http://www.abc.net.au/news/2017-11-24/is-apple-cider-vinegar-really-a-wonder-food/9188352

there's no mention of what (if any) effect it may have on gut microbiome and what influence this has on general health.

 

[Keystone agony]

What are the views of posters regarding Diet coke, coke zero. Ive found since moving these from my diet ive be keen to indulge in other sugary treats and eat far worse.

I know chemically theyre not great but if it can satisfy a sugar hit with/after dinner or during the day then is that okay?

I might gym and eat certain ways to acheive a different end goal to many. To look good aesthetically. Thats the sole reason for me. I know many want to be 'healthy' or 'live a long life' ect

Theyre not really even on my page of goals.

So regards to my earlier question. Peoples views on diet cokes/diet soft drinks to help with weight control?

 

[Bazzar]

What are the views of posters regarding Diet coke, coke zero.

Coke Zero, love it. Drink all you like and do a BG and Ketone test and it's all perfect.
Chemically, I would like some proof it's not healthy.

 

[saj_21]

What are the views of posters regarding Diet coke, coke zero. Ive found since moving these from my diet ive be keen to indulge in other sugary treats and eat far worse.

I know chemically theyre not great but if it can satisfy a sugar hit with/after dinner or during the day then is that okay?

I might gym and eat certain ways to acheive a different end goal to many. To look good aesthetically. Thats the sole reason for me. I know many want to be 'healthy' or 'live a long life' ect

Theyre not really even on my page of goals.

So regards to my earlier question. Peoples views on diet cokes/diet soft drinks to help with weight control?

If it helps fit your calories then go for it

 

[monty1104]

What are the views of posters regarding Diet coke, coke zero. Ive found since moving these from my diet ive be keen to indulge in other sugary treats and eat far worse.

I know chemically theyre not great but if it can satisfy a sugar hit with/after dinner or during the day then is that okay?

I might gym and eat certain ways to acheive a different end goal to many. To look good aesthetically. Thats the sole reason for me. I know many want to be 'healthy' or 'live a long life' ect

Theyre not really even on my page of goals.

So regards to my earlier question. Peoples views on diet cokes/diet soft drinks to help with weight control?

I’ll have a Coke Zero or a Kirks Sugar Free Lemon Squash whenever I feel like a soft drink. Doesn’t seem to make me crave sugary food any more, in fact I think it helps satisfy the craving more than anything.

It’s worth having a look at the sweetners used in soft drinks though just for your own benefit. Kirks Lemon uses Neotame, Cyclamate and Acesulfame K. Pretty sure Coke Zero uses Acesulfame K and Aspartame. Controversy surrounds most of these but most often Aspartame gets the bad press. All of them have obviously been approved for use in food though. Neotame (961) seems to get the most positive reviews of the four though.

 

[Nickos66]

Coke Zero, love it. Drink all you like and do a BG and Ketone test and it's all perfect.
Chemically, I would like some proof it's not healthy.

Yep, it's great. My gf is T1 diabetic and sugar free drinks - despite talk they still spike your sugars from people - actually don't.

 

[DazalenkoUBewty]

Sugared for me. I don't drink soft-drinks too often tho.

 

[PoopingHindi]

im with Daz on this one (god forgive me)

if im having a soft drink then might as well go all out and have the real deal.
same as if want a piece of cake or something similar. im not eating sugar free, gluten free, low carb, vegan, low cal cake. im eating proper ****ing cake.

disclaimer: i cant remember the last time i had soft drink or cake...i dont think it was this year.

 

[saj_21]

I think for the original poster it comes down to calories. And I agree sometimes the gluten free dairy free Blah blah option often has more calories in them than the unhealthy option.

It’s like protein balls/sweet treats a heap of Insta celebs promote not doubting they aren’t healthy, but quite often they are calorie dense than say eating biscuit*

*this purely for people who track their calories - flexible dieting protocols

 

[Superstar swan]

just got back from holidas, after saying i was going to train everyday, all i did was drink, eat tonnes and not train once...feeling like shit and guilty AF right now.

Although im excited to get back to the gym tomorrow and right now am super motivated to eat clean and take my training a little more seriously than i have been lately, so that might be a positive