What Is the Keto Diet?

The idea behind this is to get your body into a state of ketosis. In this state of ketosis the body is supposed to be more inclined to use fat for energy- and research says it does just this. Depleting your carbohydrate/glycogen liver stores and then moving onto fat for fuel means you should end up being shredded.

You then follow this basic platform from say Monday until Sat 12pm (afternoon) (or Sat 7pm, depending on whose version you read). Then from this time until 12 midnight Sunday night (so up to 36 hours later) do your massive carb up…

(Some say, and this will also be dictated by your body type, that you can go nuts in the carb up and eat anything you want and then there are those that more wisely- in my view- prescribe still sticking to the clean carbs even during your carb up.)

So calculating your numbers is as simple as the following…

Calculate your required maintenance level of daily calories…

(if you are looking to drop quickly use 13- I would not advise this, if you want a more level drop in body fat use 15 and if you are going to actually attempt to maintain or possibly put on some lean muscle mass then use 17)

Body weight in pounds x 15= a

Protein for the day 1g per body weight in pounds= b

Bx4=c (c= number of calories allotted to your daily protein allowance).

a-c= d (d= amount of calories to be allotted to fat intake).

D/9= g per day of fat to be consumed.

The end calculation should leave you with a very high number for your fat intake.

Now for those of you wondering about energy levels… Especially for training because there are no carbs, with there being such a high amount of fat in the diet you feel quite full and the fat is a very good fuel source for your body. (One adaptation that I have made is to actually have a nice fish fillet about an hour before I train and I find it gives me enough energy to get through my workout.) (I am aware of the arguments made to not have fats 2-3 hrs otherwise of training. While I won’t have fats 2-3 hrs after training as I want quick absorption and blood flow then, I see no issue with slowing everything down before training so my body has access to a slow digesting energy source).

Continuing with general guidelines…

There are some that say to have a 30g carb intake immediately after training- just enough to fill liver glycogen levels. And then there are those that say having even as much as that may push you out of ketosis- the state you are trying to maintain. As I have done the post-workout shake for the last 8+ years of my training I have decided to try the “no post-workout” route! I figure I may as well try!

During my carb up period- for the sake of those who would like to know of you can get in shape and sill eat the things you want (in moderation)- for the first six weeks I will be relaxed about what I eat in this period but then the following 6 weeks I will only eat clean carbs.

I also like to make sure that the first workout of the week- as in a Monday morning workout- is a nice long full hour of work so I start cutting into the liver glycogen already.

Getting Started With a Low Carb Diet Plan

All you need to do now is simply get started. So let’s look at what your first several days of a low carb diet plan might be like.

Day one of your low carb diet plan should really start with some firm decisions. First you decide you will lose weight of course, and second you decide to go with a low carb diet plan to accomplish that weight loss. Next though, you need to choose which low carb diet plan you intend to follow. Three popular ones include the Atkins low carb diet plan, The South Beach low carb diet plan, and The Glycemic Index low carb diet plan.

Regardless of which plan you choose, the goal is to lower your daily intake of carbs, and start really losing some of the extra weight and fat your body has been holding on to. So on day one, decide which low carb diet plan you will be following and familiarize yourself with how that low carb diet plan works specifically.

Day two of your low carb diet plan will involve planning and preparation. First you need to clear out your cabinets, pantry, fridge and freezer. Toss out or give away any high carb, high sugar content foods that you won’t be eating with your low carb diet plan.

Most low carb diet plans don’t allow you to have certain foods in the first week or two on the plan, but you can gradually add those foods in later. So you may find yourself getting rid of foods you have right now that aren’t overly high in carbs, but aren’t yet allowed for the start of your low carb diet plan. Don’t despair though… many of these foods will be added back in over the next few weeks.

Next you will want to make a list of what you will be eating for at least the next week. Include meals, snacks and liquids, then create a shopping list for all of those items. Last but not least, you will go to the store and buy all of the foods on your list.

Taking these steps will help you get started right with the low carb diet plan of your choosing, and it will help you stick to the proper guidelines and instructions for that plan as well.

Day three of your low carb diet plan is when you will actually change the way you eat. You don’t have to wait until this day to get started with your new low carb diet plan, but it can be helpful to start fresh at the beginning of a new day, instead of starting in the middle of a day. Starting your new low carb diet plan at the beginning of a brand new day will make you feel more committed to the plan instead of feeling like it was an impulsive decision on the spur of the moment.

Day three is a good day to do a bit of cooking too. By preparing foods that are allowed during this beginning stage of your low carb diet plan, you’re making sure you will always have something good to eat that’s easy to just grab and go. One of the biggest pitfalls of most low carb diet plans is that you need to cook the proper foods for your particular plan. And if you don’t have something cooked and ready when you want it, you’re more likely to fall off the plan and sabotage your weight loss efforts.

The next several days of your low carb diet plan might not be the best. You will experience sugar and starch cravings, you may be tired and lethargic, and you may have headaches or mild dizziness. These are all standard symptoms of starting a low carb diet plan, because your body is cleaning out all the extra starches, sugars and junk that’s been stored up for awhile. You body is going through withdrawal from the lack of sugar that it’s used to, and these early days on your low carb diet plan are when having pre-cooked foods is most important, because you’re at a higher risk of quitting when you’re not feeling well.

Once those few days of withdrawal are over though, you will very likely be thrilled with the results of choosing a low carb diet plan. You’ll have more energy, you won’t feel as bloated, and you might even notice clothes are already started to fit more loosely too!

People Referring Vegan Diets

Many people are unaware of the miraculous healing benefits of the vegan diet, and it’s not completely their fault. Why not?

· Doctors aren’t going to tell you to eliminate meat and dairy products from your diet. They want you to keep coming back to them. If you are healthy and well, they will lose out on business.

· The TV/media isn’t going to widely promote the health benefits of the vegan diet. Rather, they want their audience to indulge in cooking shows (with meat and dairy displayed), supermarket meat and dairy advertisements, etc. In other words, they don’t want to lose their audience.

· The dairy industry isn’t going to tell you that most people are intolerant to milk, eggs and cheese. Doing so would be greatly detrimental to their future business.

· Your parents aren’t going to tell you to go veganism. They will stick with their widely held belief that you must drink milk every day for strong bones, and eat red meat regularly for ‘necessary protein’ for healthy muscles.

So really, your beliefs on meat and dairy products are simply a conglomeration of ideas, teachings and beliefs from the media, health ‘professionals,’ the meat and dairy industry, and well-meaning family members.

So what is the truth?

Is the vegan diet really healthy? Consider the following few facts, and decide for yourself if adopting veganism is the way to go.

According to one U.S. based study on approximately 120,000 people, eaters of red meat have a substantially higher rate of dying prematurely.

Vegans consume no animal fat or cholesterol, therefore, their chances of developing cardiovascular disease (which is so prevalent in meat eaters) is very low. Cardiovascular disease kills 1 million Americans every year.

The human body cannot digest dairy properly, which is why an estimated 70% of persons are lactose intolerant. If dairy is eliminated from their diet, they will find their skin clearing up (acne, psoriasis, eczema), their allergies diminishing and their low energy levels and low moods ceasing – symptoms all attributed to being lactose intolerant.

Professor T. Colin Campbell, who was raised on a dairy farm, later became a professor of nutritional science. Campbell admits that his research surprisingly led to the evidence that diets high in animal-based protein led to the prevalent rates of cancers and heart disease in today’s society. He thus confesses that he had to re-evaluate some of his most cherished beliefs (that eating meat, eggs and dairy is good for your health) and practices.

Many who follow the vegan diet report that their hair and nails have become stronger and healthier, their allergies have disappeared, their acne and other skin problems have cleared up, their energy levels have sky-rocketed, excess body weight fell off and they now have a newfound zest for life. The high nutrient content of fresh fruits, vegetables, nuts, seeds, legumes, beans, seaweed and whole-grains can be attributed to these amazing health benefits experienced on the vegan diet. Also, meat and dairy products are no longer ‘clogging up’ their digestive system.

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