HOW TO LOSE BODY FAT:

THE KETOGENIC DIET

 

What is the Ketogenic Diet?

All this buzz about keto… let’s talk about it!

Keto is a high fat, moderate protein, low to no carbohydrate way of eating. (remember Atkins diet?) By eating this way the body becomes ‘fat adaptive’ and begins to burn fat as fuel instead of glucose.  This magical fat torching state is called ketosis.

 

Monitoring:

Ketone levels must be monitored. There are a few ways to check ketones, but the two easiest and most accurate ways are thru urine using ketostix or thru blood using a ketone meter like keto mojo.

With keto, if protein intake is too high it can throw you out of ketosis or prevent you from getting into ketosis.

Also important to find your ‘sweet spot’ with carbs as well. People range normally between 10-50grams of carbs to stay in ketosis.

 

Does it work:

Every single diet out there can work if it creates a caloric deficit and the person can boldly follow the guidelines without deviation.

With keto, just like any other nutrition plan, there are pros and cons.  The ‘keto camps’ that debate safety vs insanity of keto is quite hardcore.

 

What to expect transitioning to a keto lifestyle:

It takes a solid 3-7 days to become ‘fat adaptive’.  In that timeframe, ya may feel a little cruddy.  You could see a shift in sleep patterns, energy levels, exercise energy shifts, bowel movements, etc.  Symptoms are short lived so keep jammin’.  Remember the importance of staying hydrated during your transition. Adding minerals to your supplementation plan is also said to ease the transition and be beneficial while on keto. Also, prioritize hitting daily fiber goals of 25-35 grams. 

 

How long should you be on keto?

There are plenty of humans that live a keto lifestyle for years on end.  My suggestion is this, plan your first keto stint for 90 days.  This time frame is genius for resetting insulin sensitivities.

At the end of 90 days have an updated blood panel, specifically looking at cholesterol and triglycerides, discuss any changes in result with your physician.

This is where is believe pre-genetic disposition plays a huge part in long term health. 

 

Transitioning off keto:

 It’s important to take transiting back seriously.  It should come to no surprise that you shouldn’t jump to a 300 carb daily plan.  I would suggest digging into carb cycling for a few weeks post keto.

(see blog on carb cycling)

 

SO, WHY CHOOSE KETO?

• Having difficulty with carb swings and cravings?
• Diabetic
• Insulin resistance
• Epilepsy
• Cancer
• Alzheimer’s/ Dementia
• PCOS
• Heart Disease

 

Keto Variations:

*LV Ninja Tip:  if you find that when you’re eating keto your cholesterol increases and you’re gaining weight, check in on your saturated fats you’re liking getting too many.  Focus on monounsaturated fats like avocado oil, olive oil, etc.  

 

Standard or Classic Keto: This form of keto has the most information and over 20 published studies of weight loss and health benefits.  The ratios are standard 75% fat / 20% protein / 5% carb

*beneficial for inflammation, autoimmune conditions, PCOS, insulin resistance, and more.

High Protein Keto:

This keto has a higher protein ratio looking like this 60% fats / 35% protein / 5% carbs

• Only Standard keto and High Protein Keto have been studied in clinical trials
• Cyclical and Targeted keto are utilized more by athletes and bodybuilders.

Cyclical Keto:

This is standard keto with a twist. Cyclical keto allows you to plan one high carb day every 7-14 days, depending on how fast you’re able to get into ketosis.

Targeted Keto:

Keto with approximately 20-50 grams of net carbs 30-60minutes prior to your workout.

 

Keto and Fitness:

Worth mentioning that high-intensity training, like some CrossFit, Orange Theory, HIIT style workouts, sprints, and more may take a shift on keto. These workouts are fueled by glucose/carbs. (which is why you see high-level athletes using targeted or cyclical keto) Pay attention to your body.

Your workouts don’t have to suffer.  Troubleshoot is necessary.

 

Foods to avoid on Keto:

• Sugary foods: smoothies, juices, cakes, cookies, candies, etc.
• Starchy grains: wheat products, rice, pasta, grains, cereals
• Fruit: All fruit, sometimes you can get away with berries (strawberries& blueberries) because their glycemic index is lower
• Root Veggies: Potatoes, Sweet Potatoes, carrots, etc.
• Diet Foods/Processed Foods: highly processed items will keep you from entering ketosis
• Alcohol: carb content will keep you from entering and staying in ketosis.
• Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
• Beans and Legumes: peas, lentils, garbanzo beans, etc.
• Saturated fats: limit saturated fats
• Sauces: Marinades and sauces

 

Foods to include:

• Eggs: Look for pastured or Omega 3 whole eggs
• Fatty Fish: Swordfish, Wild Caught Salmon, trout, tuna
• Meat: Bison, fillet, ham, sausage, bacon, chicken, and turkey
• Butter: grass-fed, please
• Nuts and Seeds: Walnuts, Flax, Pumpkin seeds, Chia seeds, etc.
• Healthy Oils: MCT Oil, Avocado Oil, Macadamia Oil, Olive Oil, Coconut Oil
• Veggies: Most green veggies, peppers, onions, etc.
• Flavor: Salt, Pepper, fresh herbs and spices.

• Cheese: is also on a keto plan, I personally advise my clients to be dairy free for various reason. However, it falls under keto acceptable.

Want to check out my keto must haves?!? Cookbooks, to MCT oil, to keto approved chocolate chips, I put all of my favorites in my ‘Keto Kit’ just for you to access here.

LV's KIT

Fat loss with keto:

There is no question that keto is a massively effective way to drop body fat.

It’s important to know your personality type  This type of restrictive diet rules out many common items that are easy to overeat due to tastiness.  If this level of restrictiveness causes you to binge once you sink your teeth into the first ‘forbidden carb’ then this may not be the plan that’s best for you.

 

The BEST PLAN is the one with the nutritional guidelines that you can stick to! 

 

If you’re chasing goals, make sure to download my free 30-day accountability tracker and let me hold you accountable on your journey!

DOWNLOAD LV'S FREE ACCOUNTABILITY TRACKER

Have you ever tried keto? I would love to hear your experience below!