Guide To The Ketogenic Diet

p r e s e n t s

T H E . K E T O G E N I C . D I E T




NOTE: My experience with this diet is limited. I have only gone through one cycle and have stopped because I have successfully achieved what my goal was getting into the diet.





What is the keto diet?

The ketogenic diet is a term for a little to none carb diet. It's basically getting your calories from protein and fat. You want to aim for a maximum of 50 grams of carbs a day, ideally taking 20 grams. The goal is to get your system in a state of ketosis, which means your body will be using ketones (a type of chemical that your liver naturally produces when it breaks down fats) as your main source of energy, instead of carbs. To achieve ketosis, your diet should persist roughly of about 70% fat, 20% protein and 10% carbs. Although since I lift, I try to get in more protein than recommended, don't worry, it won't mess up your ketosis. A ketogenic diet is great for a variety of reasons, some of few are: decreased appetite, increased energy, weight loss, increased good cholesterol, decreased bad cholesterol and more...


My experience with the keto diet

I have wanted to try the diet because summer was approaching, and I wanted the fastest way to get rid of my belly fat. I've read about the diet before but never thought of trying it. One morning I just decided that I'm gonna start. Made me some eggs and fish for breakfast and started tracking my food intake. The goal was to reach 45 days.
The first few days I had a few headaches and I was irritable, under stress and had cravings, which is exactly what I expected, so no big deal. After the 5 day mark, things took a wild positive turn! My appetite decreased so much! Before I could not go through my work shift without having to snack or have a lunch break, but during the diet, it was no problem. I was also insanely energized, that took me by surprise! It's like that feeling after your first strong morning coffee, but it lasted the entire day! I thought it was going to be be hard, but it definitely wasn't! I was even sad that after the 45 day mark I am going back to carbs, but I did not want to do the diet long term. Over the course of the 45 days, I lost about ~15kg! It was insane how fast I was losing my belly fat. I achieved my goal!


What can you eat during the diet

As said before, you should mostly avoid carbs. While it's impossible to entirely avoid them, because they are everywhere, pay attention to the nutrition labels when you are doing your shopping and calculate everything.
Here is a list of foods that you can eat:

Fish (tuna, sardines..)
High-fat dairy products (milk, fresh cheese, cottage cheese, parmesan...)
Meat (chicken, beef, beef liver..)
Eggs
Avocados
Olive oil (avoid seed oils, they're bad for you)
Non starchy veggies (artichokes, mushrooms, collard greens, asparagus, pepper, squash, broccoli...)
Low-sugar fruits (avocados, blackberries, coconut..)
Nuts and seeds (peanuts, almond, chia seeds, pecans...)
Butter
Unsweetened tea
Unsweteened coffee

Here is what you should avoid:

Refined carbs (bread, pasta, rice)
Alcohol
Honey
Juices
Sauces
Starchy vegetables such as potato
Dried fruit
Sweetened yoghurt
Candy
Beans
Chocolate
Some fresh fruits (bananas, mangoes..)


Bottom line

After your finish your ketogenic diet cycle, do not dive back straight into carbs but rather slowly introduce them back into your diet.

I think this is a great little habit/diet you should try, not only for the physical and mental benefits, but to strengthen your willpower!
If you have any questions, contact me :) !