h2g2 The Hitchhiker's Guide to the Galaxy: Earth Edition

Hi Nige,

I have a friend who has decided to go keto for a while to get his weight down. I’d like to be able to help him out with it, but I’m not really familiar with the intricacies if the diet.

If you could help me with an overview or at least point me in the direction of where I could find one, I’d be most grateful. (I’m talking macro split and generally how the thing works!)

Cheers,
TF

Will he be working out at all while going keto? If so, more carbs will be required a few hours before workout and maybe a few after, too.

Anyway, there's no rush (I hope), so there's no need for anything drastic (like induction).

For breakfast, some kind of meat/fowl/fish grilled with mushrooms/tomatoes accompanied by a fried egg (incl yolk) is good. This can be accompanied by non-starchy veggies ad-lib. Bacon is rather salty (and loaded with preservatives) so I use pork loin rashers instead. Low-carb sausages and beefburgers/lamb grillsteaks are good.

Other protein sources can include cottage cheese (good for after workouts as it contains whey), cheese, nuts, quorn (add EV olive oil as it's too low in fat). Add non-starchy veggies ad-lib. Drink water ad-lib.

On non-workout days (walking is O.K), the macros should be approx 30% protein, 60% fat, 10% carbs by calories. On workout days, add more carbs (don't know exactly how many, enough to cover calories burned in the workout I guess).

How does that sound?

Check out some of my links for additional info'

Thanks for that Nige.

I'll have a good hoax through the links. Looks like there is plenty to keep me going !

PS - I've started to keep a journal. It gives a little more info on what I'm about as such. If you get a chance, have a wee look.