I usually suggest 3-4 litres of water even if not following a ketogenic diet, some want more depending on their total bodyweight.

Refeeds are essential, some need them every 4th day others can do them every 7th.

I've been on a diet based on this. During the week I have porridge in the morn but that will be all the carbs I have apart from in my shake. Then at weekends I live a little and will go to the pub and maybe have a little pasta.

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Hey im thinking of trying this out but ive got several daft questoins first.

1 I normally have a protien shake when i wake up, do the eggs cover this?

2 Does the adding the cream to the shakes work?

3 Do I have to have 6 eggs? I dont want to lose weight only to have cholesterol kill me... is it alright to have a small bowl of oats instead like spitfire does?

4 What is a refeed?

5 And if it wouldnt be to much trouble, could you do a full week timetable for me just so i know how to get the hang of it.

6 Can you use no-xplode on this diet?

7 Isnt this in essense the Atkins Diet?

I think thats all my questions for now thanks alot guys

Anyone?

Hope that helps

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Cool thanks alot, just wondering when do you normally start to see results?

ive got my own thread on my diet/suppliments in the suppiments section, but im tempted to modify my diet even further to do this but with one exception... I have oats in the morning (no protien but will modify that) and then i have a protien shake with my salad after the gym.. BUT i have my shake with 400-450ish (half my mixer) of skimmed milk, 50g protein (nutrisport 90+ choc) and 1 tablespoon of creatine mixed in.

I tried it with water... a pint almost of it.. i was nearly physically sick... i couldnt finish it. Oddly tho, i had one of my work mates vanilla nutrisport isolate protien (purple labled tub) with water and it was 'ok'.. which is why i tired mine with water the next day and the difference was insane. I was reccomended choc.. and it is ok with milk.. but water is a no go.. unless i put wrong mixture?..

i know its not ideal but until my choc runs out.. im gonna have to stick with milk (red top skimmed) though.. unless people can offer suggestions to make it better?

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Keto diet is pretty hard, physically and mentally ime.

Physically because youre low on glucose and your body is screaming from this, the way it did it for me is that I just really wanted something sweet, anything sweet but chose not to as I wanted to succeed on the diet.

Mentally, I just wanted to eat carbs lol, I wanted to have that feeling of being satisfied after a meal and sitting down with my top jeans pocked undone.

The results paid off though but took a fair few weeks along with a fair bit of cardio (hiit and cardio prior to breakfast).

Just make sure youre sound with the amount of fat youre consuming. I bought an optimum blend from holland and barret.

Keto sticks are good as to determine whether youre in ketosis or not, you can get these from boots for about 4 quid. I was about 5 days for me to get into ketosis but on the net, ive read some people reaching it within 48 hours.

i found out this can be due to insulin sensivity, in terms of someone being able to create and use it quickly as opposed to slowly. iirc, this also relates to carb sensivity and unfortunately for me, im on the lower end of each spectrum

Diet Plan:

Meal 1: 2 or 3 whole eggs scrambled, poached, or made into an omlette (fried in olive oil)

Meal 2: Protein shake with water & handful of mixed nuts

Meal 3: 1 x Tinned fish or either sliced ham, chicken or turkey with salad + 2 Tablespoons olive oil

Meal 4: Protein shake with water & handful of mixed nuts

Meal 5: 1 x Fish, lean beef (mince or steak), or poultry + frozen mixed veg

And as much water as I can drink, the supplements I take are,
-With breakfast 3 fish oil tablets, 1 Solgar Multi vitamin tablet, 1 Vitamin C tablet, and 2 nutrisport cut 'n' burn capsules
-30 mins before training another 2 nutrisport cut 'n' burn capsules
-with dinner 1 Vitamin C tablet

The inevitable questions lol-

Does the plan above look right?
Can I replace either meal 2 or 4 with a yoghurt and mixed nuts? because I have a protein shake after training.
How long should I do it for?
Do I need to do these refeeds, and if I do what would I need to do?

Thanks

Once again...just to remind everyone if you are working at an anaerobic capacity - you will really struggle on this and probably feel like crap for your first week...I know I tried it - lost a stone in a month but as soon as I trained MMA/anaerobic stylee (i.e not lift some weight wait 3 mins lift some more on and on for an hour) I died big time....you need to keep the fat very high just to make it thru especially the first week and no matter how muych you take it will not get you thru a MMA style workout as their is not enough "ready" energy for your body to use.

If you wanna cut weight and do MMA I would suggest having some carbs for brekkie and then some 1 or 2 hours before training - so you can train hard - if your still struggling and can't work any harder or cut anymore food get a fat burner....if you do as I suggested re above your are no longer in ketosis as you have had more than your daily allowance of carbs - so your body is out of that mode...you can't do "something like it"and expect the same results you are either in ketosis or not - so your are either doing the keto diet or not - yep, you can do something similar but to say you are doing the keto diet is then not true (I don't think this has been made clear in the past threads - from my readings).

All said and done it will shift fat and water weight very effecdtively (quickly) - if you follow it properly if you do not get results you are doing it wrong i.e the something like version above when you are not in ketosis.