Ketogenic diet

Nutrition Q&A [Moderated]
1

Hi , I’m a novice lifter and I’m hoping to reduce my body fat level by using a ketogenic diet and would appreciate your thoughts on this .
My current stats are weight 85.7 kg , approximately 28% body fat ( using navy scale ) and a 41 inch waist at the navel

Training wise I’m just getting back into things after a 3 month lay off and hoping to get back up to my previous lifts albeit they are not particularly good mainly due to not training consistently and poor nutrition .

Ive put the following macro goals into fitness pal which I think are correct for a keto diet .
Carbs 5% ( 24gr )
Protein 25% ( 118 gr ) I have been averaging 140 grammes over the last 7 days
Fats 70 % ( 147 gr )
I would have increased the protein amount but have read that if it’s too high it can convert to sugar and throw out the diet .
My daily calories are 1890 for fat loss with an estimated 2200 for maintenance and I’m aiming for a fat loss of .5 kg per week

So my questions are ; Is the keto diet any good to use while following a novice program ?
Are there any specific health concerns I should worry about while following a keto diet ? ( eating lots of fatty foods for some reason rings alarm bells for me tbh )
Do my macros calories etc seem ok for a keto diet ?
If keto doesn’t look like a good approach for me to to tackle my body fat level , what would you suggest instead?

Previously weight wise I’ve been as heavy as 102kg which was completely untrained and fat . I took this down to 73kg by doing completely the wrong thing , cardio and a massive cut in calories and I’ve now built back up to my current weight but have not paid enough attention to what I was eating and ended up with my current issues .

Any feed back you can give me would be a massive help , many thanks

2

I would not recommend using a ketogenic diet in this situation unless it improves your compliance with a calorie restricted diet. I think making training a good habit should be on your list of priorities and I also think that eating a diet high in protein and fiber would be a good idea. I don’t think keto is a good choice here. More curiously, how do you have a 41" waist at your belly button? How tall are you?

3

Thank you for replying . I’m 173cm tall and as for my navel measurement it could be bloating but there’s not been much change recently in size and it’s correct at 41inches ( I got my Mrs to check it for me this morning) . My hip measurement is 39 inches and a 43 1/2 inch chest if that’s any help .
I seem to carry the vast majority of my body fat around my waist area and always have even when I’ve dropped my overall body weight right down and yes it does look odd lol
Having relatively skinny arms and legs doesn’t help matters !
Youre absolutely right that I need to be more consistent with my training and I’ll be working hard to sort that out .
Im also now going to reasses what I’m eating and keep a close eye on it .
Once again thank you so much for your reply .

4

Copy that. I would due calorie restriction on a higher protein, high fiber, moderate carb, low fat diet.

5

Thanks Jordan . I’ve put a macro split of 40 % protein, 40% carbs and 20 % fat into fitness pal to aim for with 38 grams of fibre included and overal calories at 1870 ( 200 cal deficit ) . Does that sound about right ?

6

Sounds good to me.

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