Where do I start?
A lot of people don’t know what this is so that is probably a good place to start.
Ketogenic diet in its most basic form is a plan that is low in carbs forcing the body into a ketogenic state, which means metabolising fat as the main energy source. Excellent news if you want to burn excess body fat, reduce glucose in your blood stream and become a leaner stronger version of yourself.
What happens inside your body when you eat little to no carbs?
The word “keto” is short for a molecule of an alternative fuel source within our body. It comes from the liver breaking down fat because there is limited amounts of blood glucose available – because you are not eating carbs. The ketones are fed into the blood stream and then becomes the power source for energy. It is a much more efficient way of using energy as we have plenty of fat stored within us, whereas constantly topping up our glucose with carbs just allows us to get from one meal to the next. Using fat as an energy source and Ketones to power the brain, which I will get to in more detail shortly, will help to not only reduce your over all body fat but help prevent insulin related health issues such as diabetes.
I was guilty of thinking that the brain would only function well if there were carbs present in my diet, because it runs efficiently off glucose, and I wasn’t willing to budge on this idea. Also, having been vegan for many years, my diet was very heavy in carbs and whole foods and I felt pretty much ok. With the help of coffee and carbs I could make it through a day, just about. When I decided to make the change over to Keto, one of the first things I noticed was how alert I was and that the post lunch dip I would normally get didn’t happen. I was focused and able to concentrate for hours at a time with no cravings or headaches. Basically, I was trying to outsmart my own brain and convince myself that I needed carbs for that, but the truth is our brains will find a way to use the energy that is available to keep functioning, as that is the most important thing. Ketones are a much more sustainable fuel source and will take months to run out whereas carbs/glucose will only last a few days at best.
The best results I have seen during my dabble with Keto is that my muscle mass has increased, but my body fat has reduced significantly, at my latest readings it was down 10% and my abs are insane, my strength and endurance during my training has also increased – deadlift 1 rep max increase of 15kg – My metabolic age is 17, and visceral fat of 1. But these are just the physical symptoms. Extra benefits I have noticed are, increased focus and brain agility, sleeping is much better and consistent, the inflammatory markers in my blood are down too, the aches and pains I used to have are all but gone. My body looks and feels completely different and no matter what I do, I don’t really feel tired any more. It has given me a new lease for life.
How can you achieve Ketosis?
It isn’t that hard to do on paper, like most things that require change, but in reality, it is a complete mind fuck. You need to forget everything you have ever seen or heard about diets and basically start over.
The simple facts you need to know:
- 3 macro nutrients that foods are made from and their calories per gram
- Carbohydrates 4 cals per gram
- Protein 4 Calories per gram
- Fat 9 calories per gram
- No more than 20grams of net carbs per day
- This equates to a couple of handfuls of spinach and a selection of other veggies in each meal.
- Limited amounts of protein
- This all depends on the level of exercise you do and your total amount of body weight
- The general rule of thumb is 0.6 – 0.8 grams of protein per lb of body weight
- For example if you weigh 11 stone / 154 lbs and you weren’t very active you would use the lower end of allowance of 0.6g giving you a total of 92g of protein per day
- Majority of your calories should come from fat sources
- If you are aiming for 1800 calories over a day
- 368 will be protein if using the above example
- 80 comes from carbs
- Leaving a whopping 1352 from fat – which totals 150g
That is the total mind fuck part – 150g of fat over a day
Which foods have the most bang for your buck when it comes to fat grams?
All of the things that you have probably been conditioned to steer away from or eat little of
- Fatty Fish
- High-fat Meats (such as pepperoni and bacon)
- High-fat Cheese (like mascarpone and cream cheese)
- Animal Fat (non-hydrogenated)
- Egg Yolks
- High-fat Nuts (like macadamia nuts, brazil nuts, and pecans)
- Coconut Butter
- Cocoa Butter
- Olive Oil
- Coconut Oil
- Avocado Oil
- Macadamia Oil
- MCT Oil
- Double Cream
- Sour Cream
There we have it, my basic Keto experience and how you can get the most from what I have learnt.
If you would like to know more about my experience or for me to write out a plan for you then please contact me
Lots of love and macadamia nuts