Achieve Your DESIRED BODY COMPOSITION
Without Depriving Yourself or Going Hungry
By Becoming a FAT BURNING MACHINE
There are a lot of misconceptions about low carb dieting which has caused an infamous outlook on keto. There have been tons of studies published over the last 30 years that show how high amounts of fat and few carbs are beneficial.
On the ketogenic diet, carbohydrates are restricted and so cannot provide for all the metabolic needs of the body. Instead, fatty acids are used as the major source of fuel. These are used through fatty-acid oxidation in the cell’s mitochondria (the energy-producing parts of the cell). Humans can convert some amino acids into glucose by a process called gluconeogenesis, but cannot do this by using fatty acids. Since amino acids are needed to make proteins, which are essential for growth and repair of body tissues, these cannot be used only to produce glucose. This could pose a problem for the brain, since it is normally fuelled solely by glucose, and most fatty acids do not cross the blood–brain barrier. However, the liver can use long-chain fatty acids to synthesise the three ketone bodies β-hydroxybutyrate, acetoacetate and acetone. These ketone bodies enter the brain and partially substitute for blood glucose as a source of energy.
A: The amount of weight you lose is entirely dependent on you. Obviously adding exercise to your regimen will speed up your weight loss. Cutting out things that are common “stall” causes is also a good thing. Artificial sweeteners, dairy, wheat products and by-products (wheat gluten, wheat flours, and anything with an identifiable wheat product in it).
There are numerous benefits that come with being on keto: from weight loss and increased energy levels to therapeutic medical applications. Most anyone can safely benefit from eating a low-carb, high-fat diet. Below, you’ll find a short list of the benefits you can receive from a ketogenic diet. For a more comprehensive list, you can also read our in-depth article here >
More Energy. Studies have shown that the rapid rate of oxidation in MCFAs (Medium Chain Fatty Acids) leads to an increase in energy expenditure. Primarily, MCFAs are converted into ketones (our best friends), are absorbed differently in the body compared to regular oils, and give us more overall energy.
As fat will be your primary source of energy, try to buy the highest quality fats to maintain optimal health. Choose organic and free range products as often as you can. Check out our full article on healthy fats vs. the ones to still avoid even in ketosis.
“There are a lot of “fat bomb” recipes you can find on the Internet,” Wittrock says. “These are very good at satisfying your sweet tooth, and a great way to increase fat consumption without going over on protein. Also, I’m a huge fan of salted pumpkin seeds and salted sunflower seed kernels. Believe it or not, pork rinds are also a very good keto snack.”
For example, clinical improvement was observed in Alzheimer’s patients fed a ketogenic diet, and this was marked by improved mitochondrial function. (10b) In fact, a European Journal of Clinical Nutrition study pointed to emerging data that suggested the therapeutic use of ketogenic diets for multiple neurological disorders beyond epilepsy and Alzheimer’s, including headaches, neurotrauma, Parkinson’s disease, sleep disorders, brain cancer, autism and multiple sclerosis. (11)
The ketogenic (“keto”) diet is a high-fat, low carb diet currently on the rise as more people recognize its benefits for reaching health and fitness goals. You might be wondering, “What is the ketogenic diet all about, and can it work for me?”
No matter what your diet has been to this point, keto will be a big change. If you’re coming from a standard American diet (SAD) background, your carbs will go way down, protein may either go up or down, and fat will go way up. If you’re coming from a bodybuilding-style diet, your fat intake will jump to alarming levels, and your protein will likely drop significantly.
This approach is very similar to the standard (SKD) approach. The primary difference is the protein intake. While a standard keto diet will include moderate protein, here you up your protein intake considerably.
Don’t go cold turkey from high-carb to very low carb. Yes, you’ll have to give up pastas and bread in your sandwiches to achieve ketosis, but a few croutons or rotini in your salad, or enjoying your usual slice of pumpkin pie won’t hurt at the start.
A “moderate keto diet” is an option that can still encourage substantial weight loss and other improvements in symptoms. A moderate keto diet includes more foods with carbs and, therefore, more fiber too. Carbs are usually increased to about 30–50 net grams per day, which means foods like more high-fiber veggies, some fruit or some starchy veggies can also be included.
A simple standby, but one that ketoers adore. 2 or 3 fried eggs and some bacon might not sound like much, but it’s full of protein that will keep you full and energized all morning. Take the opportunity on the weekend to lay your bacon strips on a single cookie sheet and bake in the oven for 20 minutes at 400 degrees. The result is the best bacon you’ve ever had, in a big batch, with no sitting over a popping, hissing frying pan.
As you can see, keeping your body in ketosis for prolonged periods of time teaches your body to burn fat for energy more efficiently, which is how the keto diet can reduce your overall fat mass. This is how following a high-fat, low-carb can help you lose weight without starvation, especially since high-fat foods are satiating and keep you full for longer periods of time.
The ketogenic diet has been used since the early 1900’s to treat epilepsy successfully. It is still one of the most widely used therapies for children who have uncontrolled epilepsy today. Learn more about how keto can help with epilepsy in our article >
Studies show that aerobic endurance is not decreased with a ketogenic diet[*]. However, athletes who switch to keto might experience limitations in performance at the beginning. This is simply the body adjusting to using fat as its preferred energy source.
The Bulletproof Diet (download the roadmap for free here) counters these side effects by keeping protein levels even lower. It is a cyclical ketogenic diet, which means you eat keto for 5-6 days a week and then do a weekly protein fast, which lowers inflammation and kickstarts fat-burning. This is much better for your body and spurs weight loss even more. The Bulletproof Diet also involves a carb re-feed day, where you eat slightly more carbs than usual. Since keto diets mimic starvation, you want to make sure your body knows that food isn’t scarce (this is especially important for women trying to conceive).
Henderson ST, Vogel JL, Barr LJ, Garvin F, Jones JJ, Costantini LC. Study of the ketogenic agent AC-1202 in mild to moderate alzheimer’s disease: A randomized, double-blind, placebo-controlled, multicenter trial. Nutr Metab (Lond) 2009; 6: 31.
Perfect Keto products help your protein and fat macros without the carbs most other protein powders contain. You also need supplements to make up for magnesium and sodium deficiency in very low carb diets. Magnesium and sodium are essential if you want to skip keto-flu.
For acne, it may be beneficial to reduce dairy intake and follow a strict skin cleaning regimen. If you’re interested in starting a ketogenic diet for your skin, consider reading our article on keto and acne >
Excess calcium in the urine (hypercalciuria) occurs due to increased bone demineralisation with acidosis. Bones are mainly composed of calcium phosphate. The phosphate reacts with the acid, and the calcium is excreted by the kidneys.
A good quality meatloaf needs meat and a binder, and fortunately on keto, we’ve got great options for both. Using chopped mushrooms and onions as a binder instead of bread crumbs adds flavor and nutrients, and keeps carbs down. Add a veggie side and you’re all set! Get the recipe and instructions
The Johns Hopkins Hospital protocol for initiating the ketogenic diet has been widely adopted. It involves a consultation with the patient and their caregivers and, later, a short hospital admission. Because of the risk of complications during ketogenic diet initiation, most centres begin the diet under close medical supervision in the hospital.
Remember, the ketogenic diet will actually change your metabolism, put you into ketosis and turn you from a sugar burner to a fat burner. Those are significant changes for your body, and you’re bound to notice some symptoms such as the so-called keto flu.
If this is your first time drinking ketoproof coffee, I suggest taking 1-2 hours or so to drink it down. Normally when people have a large exposure to coconut oil and they’re not used to it, it can make them go to the bathroom quite often. Make sure you build a tolerance to coconut oil before drinking it within a 20 minute time frame.
Unlike saturated fats, monounsaturated fatty acids (MUFAs) have been accepted as healthy for many years. Many studies have linked them to health benefits related to good cholesterol and better insulin resistance.
“I feel like ive been searching for this keto plan for years and suddenly here it was a clear precise plan telling me what to eat how much and when its perfect .i had tried many many times in the past to do keto and failed had no idea what i was doing how much to eat is important i found bits and pieces on line but nothing like this 21 day meal plan it explains it all everything i needed to no then told me how to go about it and suddenly it started to work and make sense i cant thank you enough for this plan its brilliant worth every penny and most importantly SIMPLE anyone can do it 5 stars from me all the way.*”
The best part of low carb eating is that you can still have rich, savory foods – dieting isn’t really a part of the lifestyle. Your body regulates your hunger naturally, so keeping your carbs low is the main concern. Being able to do that while still enjoying roast, fish, and big, healthy salads is what makes low carb so easy to stick with, and keep the weight off for good.