How to do a Ketogenic Diet

July 18, 2017 By: Kevin Kreider

There is a big buzz going on with Ketogenic diets, and I have to say in full disclosure, I have never done a real one, but I plan on trying it out since I believe I have to do everything once to be able to discuss the benefits entirely.

What I will say though, is that the past Keto diets I did were wrong.  What we “experts” used to do in the past was eating a high protein and high-fat diet, with very little carbs.

A real Keto diet is a very high fat, moderate to low protein, and very low carb diet, around 20 grams per day.

The point of the Keto diet is to have your body release ketones from your liver as a primary source of fuel instead of using glucose.

The ketones have many benefits such as increased concentration and releases Ghrelin, a hormone, that controls your hunger levels and tells your body that you are fed.

With all these advantages, why isn’t everyone doing the Keto Diet?

There is some evidence showing that there is no significant increase in performance when it comes to the Keto Diet and the number one factor in weight loss is adhering to a diet that enables you to remain in a caloric deficit.

I’m not sure if I want to go less than 20 grams of carbohydrates a day for no effect in performance either, but I’ll give it a stab.

I find that with Intermittent Fasting with Flexible Dieting, I’ve been able to maintain my fat loss goals and even won my Pro Card in Men’s Physique using a more flexible approach.  I ate pancakes everyday leading to the competition, and the day I was competing, I ate almost a whole jar of Nutella.  This is not to brag, but it just shows the power of flexible dieting.

No one way is wrong or right for everyone.

I just find that having less than 20 grams of carbohydrates a day is unlikely for me to adhere to in the long run and it’s more of a band-aid.  It won’t solve the problem for me, and since the research shows that there is no increase in sports performance, why mess with something that ain’t broken?

I hope to be proven wrong!

Black coffee, tea, and fats are allowed during Keto diets, and 80% of your dietary intake are fats, 15% protein, and 5% carbohydrates.  Go for your bulletproof coffee if that is something you want to keep in your lifestyle.

As you can see, there isn’t much to the Ketogenic diet except to remain in a caloric deficit and eat mostly dietary fat.  I believe that is the biggest challenge, how to eat a ton of fat without the dairy!

And don’t be scared of eating fat…it won’t make you fat or fatter!

How to do a Ketogenic Diet

For more information on strategies for weight loss or enjoying a lifestyle with flexible nutrition for weight loss, download the Intermittent Fasting Handbook and subscribe to my YouTube channel to keep updated on all the fitness trends and tips available!