If you need a diet that has been battled to tested to help you lose weight, become shredded, you need to consider the ketogenic diet as an option. This hugely effective diet has proven itself time and time again due to great fat loss, assistance with muscle growth and retention as well as athletic performance. There are athletes all over the world that use the ketogenic diet to stay in peak condition, there is even a boxer who lost 140lbs in one year to box in the heavyweight match. Tyson Fury was boxing in December in 2018 but had to lose a lot of weight. He went on the keto diet, eating burgers, bacon and plenty of good fats. He lost the weight and the fight was a draw.
Whilst a boxer’s physique can somewhat be extreme, the main thing to take away is that the ketogenic diet is highly effective no matter what activity level you currently are. Sticking to the diet will help you lose weight and leave you feeling very energetic.
If you are new to the diet, it will be hard to understand, to begin with, the tips below will give you a better understanding of how it all works and what it is about.
What is the keto diet?
The biggest mistake that people make is thinking the keto diet is the same as the Atkins diet, they are completely different. Yes, they both work due to eating low carbs, the Atkins diet is based on eating a lot of protein and moderate amounts of fats.
The keto diet is the complete opposite in which you consume a lot of good fats and a small amount of protein. Remember the keto diet is all about good fats. Most of your macros have to come from good fats in order to be successful in the keto diet.
Drink enough water
Drink water while you are on the ketogenic diet throughout the day will help you stay hydrated. Drinking enough water helps you become more focused, your body will begin to flush itself of toxins, your organs will function at optimal levels and your metabolism will be on fire. It is recommended that you drink at least 6 (8-ounce) glasses of water before midday of which the first 4 (8-ounce) glasses need to be drank as you wake up to put your metabolism in gear.
Eat plenty of healthy fats
While you can take it easy when eating fat on the keto diet, you need to make sure that the majority of the fat you eat comes from healthy fats. You want to avoid trans-fats which are man-made fats but go for a more healthy option such as MCT oil which is an ingredient in bulletproof coffee. MCT oil is a fantastic fat option due to its molecular structure. Once you consume it, it is converted into ketones, which gives you an instant burst of energy. There are many other sources of MCT such as organic coconut oil, oily fish, nuts, seeds, avocados, and red meat.
Don’t consume a lot of protein
You need to keep the consumption of protein minimal and healthy fats need to be the majority of your calorie intake. If you are looking to build muscle, avoid taking huge amounts of protein as this goes against everything keto is. Consuming a lot of protein causes it to be broken down in glucose which the body will then use to burn fat taking you out of ketosis which you do not want to happen.
We have briefly covered some tips about the keto diet, stay tuned for additional information next Wednesday.