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What to eat to get to ketosis

by (50) Updated June 28, 2013 at 5:11 PM Created June 23, 2011 at 1:54 AM

To reach ketosis I am aware I need to have little or no carbs, little protein and a high amount of fat. Just wondering what my meals should consist of, at the moment I am having 2-3 serves of protein a day cooked in olive oil and 1 serve of vegetables, any suggestions what I can eat to lower the carbs and protein and up the fat?

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9 Replies

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24012 · June 23, 2011 at 3:15 AM

I don't need to watch protein at all to get into ketosis. I eat meat and eggs for a couple of days and I'm there. I can easily eat 150-200g protein and it has no effect on my ability to either get in or stay in ketosis. I say eat meat, some eggs and snack on some butter and CO and call it a good day.

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18383 · June 23, 2011 at 5:41 PM

I would recommend picking up a copy of a low carb diet book, such as Protein Power, or Dr. Atkins' Diet Revolution. It will give you the basics and lots of sample menus, and answer many, many questions you might have about low carb diets. Your library probably has copies.

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903 · June 23, 2011 at 3:09 AM

I would recommend cooking in butter, ghee, coconut oil or animal fat.

Some people argue that olive oil is more healthful when it is unheated. Some say it's a myth...

Buy the less expensive higher fat meats and eat them.

Another great way to get some added fat in is to puree your serving of veggies with a crap load of butter and coconut oil.

I find it challenging to eat more than 50g of carbs in a day unless I have a sweet potato or carrots. Do some research on FitDay regarding how many carbs are actually in a serving of your veg. You might be surprised.

Have fun!

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8185 · June 24, 2011 at 3:03 AM

The concern about ketosis and protein is that protein converts at roughly a 58% rate to glucose through gluconeogenesis. So if you eat too much protein, you could knock yourself out of ketosis. It's not really a fixed number (since the amount of glucose that prevents ketosis varies per person), and it might or might not be an issue, depending on your diet.

Assuming a couple easy numbers. 100 grams of protein = 58 grams of carbs/glucose. 200 grams of protein = 116 grams of carbs/glucose. People say to stay under 100 grams of glucose to ensure ketosis (some people need substantially less).

For some size comparisons with some rough numbers, an 8oz steak = 56 grams protein. An 8oz chicken breast = 48 grams protein. 1 cup of eggs = 31 grams protein. A scoop of CFM whey = 28 grams protein.

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21258 · June 23, 2011 at 2:32 AM

How long have you been doing this?

It really depends on what you consider a serving of veggies to be, and what they are.

It should only take you a few days to get into ketosis... and usually less than that if you kicked it off with a fast lasting over 18 hours (your body burns ketones in semi-fasted state).

Staples for me to stay on the ketosis train, a single tablespoon of coconut oil to curb snack attacks. 2 of those per day when you feel hungry and that should get your fats up pretty well.

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0 · June 28, 2013 at 5:11 PM

Thanks James, Just surfing through for an understanding of protein v. fat and found this page. Your numbers on this were very helpful and coincides with some other info. I have found. I am one of those people who have to watch everything to stay in ketosis. Thanks Again, Diane

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166 · June 23, 2011 at 4:59 AM

I have never done ketosis while on paleo. But a few years ago I did do a doctor monitored fast. I did no more than 800 calories a day(in the form of high protein shakes), no carbs, all the water I could drink. I went into ketosis in 4 days. A sign for me was NO more hungar pangs. After that I had to force myself to eat on schedule..I just wasn't hungry. It was great! I lost 64 lbs in 3 months...but this was very very monitored by a doctor and extreme. It can cause damange to the heart if done for too long. After 2 months I was allowed to eat 1 cup of raw vegetables to reintroduce foods to my diet. As mentioned above...watch those carbs they are hid in lots of vegies.

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1927 · June 23, 2011 at 4:11 AM

Hmm. Dunno -- this pretty much describes what I do, and I don't notice any of those effects. Wonder if I'm still eating too many carbs. For the most part, I eat one sweet potato with dinner, and I usually have some kind of steamed veg -- broccoli or cauliflower, w/butter, for instance.

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5 · June 23, 2011 at 2:32 AM

I have been doing paleo/Whole30 for 40 days... and the test was taken after only 2 weeks on paleo/whole30.

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