SHAROOTS

I have been trying to lose body fat through ketosis for nearly 3 weeks but I'm really struggling to get into and stay in ketosis. I have received some excellent advice from members on this board but I must be doing something wrong because it's not working for me yet

Since starting this diet I have lost nearly a stone but I really want to get rid of the fat, my diet is as follows. Please tell me were I'm going wrong.

6.30 3-4 Eggs (Scrambled, Omelet, Boiled etc)
9.30 3 Eggs (sometimes add Bacon or Sausages)
12.30 Chicken fillet with Nando's sauce & salad
15.30 100g Chicken Breast or Turkey Breast
18.30 Chicken fillet with Nando's sauce & Broccoli or homemade burgers
21.30 100g Chicken Breast or Turkey Breast

I am snacking on macadamias, almonds & cheese and drinking plenty of water. I also take omega 3-6-9 with every meal.

Nytol

I think you need to add more fat into your diet.

You must feel like crap eating pretty much a pure protein diet?

By cutting the fat back you are probably doing more harm than good, add in the Mayo on your chicken, a few 3-6-9 caps will not be enough fat IMO.

SHAROOTS

Thanks Nytol,

I'm not cutting out the fat intentionally, I just don't know exactly what fats to take. I was told to take servings of double cream and add olive oil but other than that I've been eating cheese, macadamias and almonds but thats all I've been taking I've even added sausages and had fried eggs once to increase fat but I think they're too risky, as for the mayo I was going to add that to the meals but I read that it had carbs in it. What fats do you suggest and how much etc.

Thanks mate

Nytol

Why are fried eggs risky?

Add some Olive Oil or Butter, (yes butter, it is natural and IMO not a problem to use), to your scrambled egg, a decent amount.

Eat some red meat rather than just chicken.

Double cream with a bit of sweetener can be eaten as desert.

Lots of things have minimal carbs, I think normal Mayo would be fine, (or even make your own, very easy, and not processed, no carbs, just egg, oil, and a splash of lemon juice).

The amount of fat really depends on you, and your requirements, but IMO you are not getting enough at the moment.

xzx

how much are you snacking on?

I had the same problem as this. When I wrote EVERYTHING down that I ate, I was surprised that the fat content was very low. The calories I was consuming was quite high.

I reduced the cals and upped my fat intake through oily fish and olive oil and this kickstarted the diet.

Eventually it proved too much so I switched to carb rotation. Reducing my bodyfat by Ketosis was f*cking diciplinarian. Maybe you should try this approach, there a great thread here (pscarb I think)

Vince

As said a bit low on fats...
I would reccomend 1.5gr protein per lbs BW and 0.5gr fats/lbs BW then divide by 6 meals, I would also add some veg (salad, broccoli) in your solid meals.
Good fats sources: Extra Virgin Olive Oil, Udo's Oil, macadamia oil, all natural Peanut butter, whole eggs. One meal should be a fatty protein source (i.e. lean red meat or salmon) supplement with 1000mg fish oil concentrate 3 x day (with meal) and 1300mg Evening primrose Oil 3 x day(with meal).
After 2 weeks of straight diet your body will be in ketosis, now add a cheat meal WITH carbs once a week (possibly the last meal of the day and always on the same day).
To speed up fat loss add 45 mins cardio (walk or bike at lesurely pace HR<120BPM)
After 4 weeks if you get stuck you can try rotating 1 day Protein+Fats 1 day Protein+Veg only.
A sample diet would the be:
1) 4 whole eggs
2) whey isolate, peanut butter
3) chicken, salad, olive oil
4) chicken, broccoli, udo's oil
5) salmon/beef, salad, olive oil
6) 4 whole eggs

Hope this helps

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SHAROOTS

I forgot to add the red meat, I do take red meat but not as much as the other meats. I thought that the sausages would be risky rather than the eggs.
I agree with you Nytol about not getting enough fat. I will add butter to scrambled eggs and mayo to my other meals. I was thinking of adding natural peanut butter as well.
With regards to the double cream desert do I just add sweetener then eat it?
What sweetener do u suggest ?

SHAROOTS

not snacking on that much mate tbh. As you've tried both diets which one burned more fat?

Tall

Coconut Milk. Fastest way to get into Ketosis for me.

Get the good stuff. Blue Dragon.

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SHAROOTS

do you just drink some? how much etc?

xzx

Both worked for me, however I prefer carb rotation as theres a high carb day to look forward to (yummy). Ketosis diets IMO are very restricting.

SHAROOTS

I have one cheat meal a week at the moment, which is usually sat night.

Tall

Put it in a shake with Protein powder. Make chicken curry with it. Whatever. It's just an easy fat source to consume. Tastes really nice.

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DaveN

Have you checked the carb content of the sausages? A lot of them have added sugars, rusk etc?

SHAROOTS

no never checked them mate, I only have taken them once since starting this diet and that was today, not something I'd eat but because I wasn't getting into ketosis I thought I'd throw them in to say if that helped.