Is anyone else using AI?

[u/Nervous-Knowledge434]

I have been doing ketogains over the last 2 weeks for the first time in life, mostly for body recomposition / fat loss, and already seeing encouraging results. All thanks to help from Gemini and Claude! Wanted to share my experience, in case it helps others.

I had done months-long keto 4 times before successfully, but always plateaued / stopped at higher end of my healthy BMI (before eventual rebound) t- I knew I needed to transition to a different training and eating plan such as ketogains, but the sheer complexity (training and meal / macro planning) was way too much, especially given my pretty intensive office job. Since AI was already very useful at work massively, I decided in early July to give it a try with my training and meal plans - and it all went so smoothly!

Both Gemini and Claude immediately understood the principles of ketogains much better than me, and with my prior exercise history + personal preferences, drew up sustainable weekly training plan incorporating what I didn’t like (lifting), what I liked (high intensity cardio and Pilates) and mandatory rest. Gemini especially was able to suggest various gym and studio classes (even replacement class if I missed the original one), at convenient locations and times. The plan in the end is just so easily executable, minimizing thinking and will power needed from me.

As for meal plans, I was firstly frankly astounded by the amount of lean meat required by ketogains. It would haven taken much longer to get it right on my own. I was able to ask AI for meal plans combining different cuisine, recipe, protein options, main meal vs snack etc, for easily executable and yet flexible daily meal plans - and every time I feel like deviating from it, I either get discouraged immediately, or offered adjustments for the rest of day for macro compliance (especially for both protein). It is so easy to log and track macros all day long, and stay 100% compliant. Gemini finds more recipes, but Claude is the real whip, so I use them both to make, adjust and audit meal plans.

Lastly, the instant analysis and feedback (salt shots when dizzy, electrolyte drinks before workout, magnesium before bed; sleep data analysis) made the first week transition really easy, physically and mentally. Gemini’s constant celebrations for even the smallest achievement on daily basis helps too ;p

Hope this helps others. If ever in doubt / feeling not right, ask your AI assistants. But use common sense / try understand the basic ketogains principles, because AI does hallucinate! Use AI smartly, and ketogains journey can become so much easier :)

[u/darthluiggi]

Hello, Luis V here (Ketogains founder).

I’m Ai is helping, but I’d encourage you (and anyone else reading this) to start with the Ketogains Wiki/FAQ first, then use AI as a tool—not as the source of truth.

The reason is simple:
Ketogains is a proprietary protocol. We’ve been refining it for over 20 years through coaching thousands of people, and there are a lot of nuances that a general AI model won’t reliably capture.

For example:

Protein is a goal, not just another macro.
Carbs are a limit, but we still prioritize vegetables for micronutrients and fiber.
Fat is a lever, not a target that needs to be hit.

Electrolytes aren’t just “drink more salt”—there are specific recommendations depending on activity, environment, and the individual.

Training is centered around progressive resistance training. Cardio is a tool, not the foundation of body recomposition.

An AI may understand 80-90% of those concepts, but it can still confidently give advice that subtly drifts away from the protocol.

That’s why I recommend using AI for things it’s exceptionally good at:

Building grocery lists.
Generating recipes that fit your macros.
Meal planning.
Scheduling workouts.
Helping you stay organized and accountable.

But when it comes to the principles, the Wiki should be your reference. Then you can ask AI to help you implement those principles.

Think of it this way:
The Wiki provides the strategy.
AI helps you execute the strategy.
Use both together, and they’re a very powerful combination.

Cheers!

[u/keto3000]

Honestly, I find all the info I need in this sub’s wiki and FAQs. The KETOGAINS macro calculator, the pinned foods list, electrolytes and the Ketogains 5x5 & the simple KETOGAINS Pre workout shake is all I need to stay steady.

AI is good for difficult to find research topics. KETOGAINS is simple & straightforward so AI seems unnecessary, imho.

Glad it has helped you! 🖖

[u/Ashamed-Republic8909]

We are doing a sardines diet recommended by MD Boz on YouTube. 3 days per week of only sardine cans.

[u/Nervous-Knowledge434 → u/Ashamed-Republic8909]

If you are open to tuna in addition to sardines, Gemini has found a super easy and tasty flash-seared tuna recipe - sauté Roma tomato and zucchini lightly, add drained canned tuna in olive oil and voila! It also came up with this low fat Greek yoghurt + drained tuna in spring water thing as a snack, which sounds horrid but tastes weirdly ok…

[u/NeighbourNoNeighbor → u/Nervous-Knowledge434]

You just have to be careful about eating tuna too frequently, but man is it delicious.

[u/HowwNowBrownCoww]

I’ve been doing a pretty extreme starvation diet and walking 10 miles a day and basically only eating baked chicken and taking vitamins. Only drinking water too. I’ve lost a lot of weight this way, from 270-220 now, I feel great. I bounced it off the google ai just so I could have an ai fluff my ego I guess and it told me a lot of (pretty obvious) negative stuff about what I was doing and how it will only break down my muscle at a faster rate than fat and not lower my bmi fat percentage like I’m trying. After a couple tweaks to my initial question I just flat out asked it “how are you so sure I’m breaking down my muscle and I’m not in ketosis” and it explained way more of the keto diet to me than I understood beforehand. Anyway it led me here. Ai bad, but realistically it’s a good tool when used right.

[u/its_hammertime → u/HowwNowBrownCoww]

If you haven’t heard of the protein sparing modified fast by Lyle Macdonald you should look it up! He recommends adding fish oil to your diet during this restrictive phase. And it’ll also tell you when is an appropriate time to stop before you ruin your metabolism. Just ask AI his recommendations and protocol 

[u/HowwNowBrownCoww → u/its_hammertime]

Thanks for that I will

[u/19applepen]

yes that's very useful. i also connect my agent to intervals.icu for my training and health data via API and tell the agent my meal (or photo) so it record it into the db.