Keto Diet for a girl

[daande]

So does anyone know if a girl should run something like that palumbo diet? My friend weighs 140 and shes 5'5" and wants to drop to 120. Any ideas? Could someone post a sample keto diet for someone with this weight? She does cardio and weights.

[ubcpower]

For a 130lb+ Female



MEAL #1
2 whole (OMEGA-3) Eggs with 6 egg whites

MEAL #2
35g Whey protein Isolate with 1 tablespoon all natural peanut butter

MEAL #3
6oz chicken (ostrich, or turkey) with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)

MEAL #4
5oz salmon, swordfish, or RED MEAT with a green salad (no tomatoes, red peppers, or carrots) with 1 tablespoon of Olive Oil or Mac Nut Oil and vinegar

MEAL #5
35g Whey Protein Isolate with 1 tablespoon all natural peanut butter or 2 whole (OMEGA-3) EGGS with 6 whites

**** You should have a cheat meal once per week (in place of meal #5).

[daande]

For a 130lb+ Female



MEAL #1
2 whole (OMEGA-3) Eggs with 6 egg whites

MEAL #2
35g Whey protein Isolate with 1 tablespoon all natural peanut butter

MEAL #3
6oz chicken (ostrich, or turkey) with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)

MEAL #4
5oz salmon, swordfish, or RED MEAT with a green salad (no tomatoes, red peppers, or carrots) with 1 tablespoon of Olive Oil or Mac Nut Oil and vinegar

MEAL #5
35g Whey Protein Isolate with 1 tablespoon all natural peanut butter or 2 whole (OMEGA-3) EGGS with 6 whites

**** You should have a cheat meal once per week (in place of meal #5).


Lol your the best bud.

[Mom2Sincere]

Im doing keto, not palumbo but KETO.. And I eat pretty mucuh just chicken, olive oil, egg white, coconut oil, ground beef and protein.. So far I have lost 15 pounds.. Im 10 weeks out.. Also I cheat once a week.. Tonights my cheat :)

[gsxr750]

^^ What's his name?

Zingggg ;) Congrats on your weight loss Mom2Sincere, welcome to the forum!

[Mom2Sincere]

Thanks! I still got a ways to go.. Last competition I stalled at 121 and too high of a bf %.. so 122 at 10 weeks out Im hoping things will go better this time around. I need to get lean!!! Keto is working so far and I dont mind it.. the ground beef keeps me sane :)

[baza]

Why not whole eggs?

I used to put taco seasoned ground beef, lettuce, cheese, sour cream, and salsa in a bowl. So good.
Or replace beef with cut up chicken seasoned.

[St]

Why not whole eggs?

I used to put taco seasoned ground beef, lettuce, cheese, sour cream, and salsa in a bowl. So good.
Or replace beef with cut up chicken seasoned.


I will be eating that this week,just no sour cream just ate to much of the stuff.

[C-money]

Why not whole eggs?

I used to put taco seasoned ground beef, lettuce, cheese, sour cream, and salsa in a bowl. So good.
Or replace beef with cut up chicken seasoned.

Ya i have to start eating that meal again! Too many eggs already...

[baza]

Not to hijack the thread, but my two favorites:
(Palumbo fans are going to hate this lol)

Peanut Butter Cups
1 stick unsalted butter (I use salted!)
1 oz unsweetened chocolate
1/3 c Splenda
1 T heavy cream
4 T peanut butter
chopped walnuts (I don't use these)

Melt butter, chocolate, and Splenda in the microwave. Stir in cream and peanut butter. Line 10 (or in my case 6) muffin tins with cupcake papers. Place nuts in the bottom of each tin. Divide chocolate mixture between the tins. Freeze until firm. These need to be stored in the freezer because they melt quick. You can eat them right out of the freezer.

This is from lowcarber.org and are fantastic.

---------

Chocolate Ice Cream

100g full fat cottage cheese
28g whey
150ml cold water
2 tsp unsweetened cocoa powder
1 egg
Sweetener
Xanthan gum (optional)

Dissolve the whey in the water, add the cocoa, sweetener and stir well.
Blend the egg, cottage cheese and cocoa mixture together, sprinkle on a small amount (less then half tsp) xanthan gum if you have it.
Divide into six clean yogurt pots or similar containers and freeze.
Take out and leave to thaw 10-15 minutes before you plan to eat.
Serve with heavy cream.

This is a great treat too, but very easy to reach your protein requirments with the egg, whey, cottage cheese.

[St]

Not to hijack the thread, but my two favorites:
(Palumbo fans are going to hate this lol)

Peanut Butter Cups
1 stick unsalted butter (I use salted!)
1 oz unsweetened chocolate
1/3 c Splenda
1 T heavy cream
4 T peanut butter
chopped walnuts (I don't use these)

Melt butter, chocolate, and Splenda in the microwave. Stir in cream and peanut butter. Line 10 (or in my case 6) muffin tins with cupcake papers. Place nuts in the bottom of each tin. Divide chocolate mixture between the tins. Freeze until firm. These need to be stored in the freezer because they melt quick. You can eat them right out of the freezer.

This is from lowcarber.org and are fantastic.

---------

Chocolate Ice Cream

100g full fat cottage cheese
28g whey
150ml cold water
2 tsp unsweetened cocoa powder
1 egg
Sweetener
Xanthan gum (optional)

Dissolve the whey in the water, add the cocoa, sweetener and stir well.
Blend the egg, cottage cheese and cocoa mixture together, sprinkle on a small amount (less then half tsp) xanthan gum if you have it.
Divide into six clean yogurt pots or similar containers and freeze.
Take out and leave to thaw 10-15 minutes before you plan to eat.
Serve with heavy cream.

This is a great treat too, but very easy to reach your protein requirments with the egg, whey, cottage cheese.

Going to give the Peanut butter cups a shot.

[baza]

Couldn't stop making them once I did lol.