(adsbygoogle = window.adsbygoogle || []).push({}); WEIGHT LOSS - KETO

So looking around a few of the threads I ran into a couple that were talking about losing a few pounds .. Thought i'd add what is, in my opinion, the best way to lose weight IF you don't care about losing a fair bit of muscle. So .. Keto anyone?

What is the diet?
The Ketogenic diet is a type of Atkins diet. This means it involves ultra low carbs, high protein and high fat intakes. It is a weight loss diet. It is also considered quite an extreme diet and should really only be done for a max of 3 weeks. Some people can do a little more and some can only manage a little less. 3 weeks is a good target but everyone is different. The aim of the diet is to get into and try stay in a state of Ketosis, this is where your body is using key-tones for fuel instead of glucose or something else.

What will I expect?
From Keto you should see dramatic drops in body mass, not necessarily fat as your body cannot strictly differentiate between muscle fuel and fat fuel. Don't get me wrong though, you will see your fat loss. There are some ways in which to limit the burning of muscle which can be ignored if your not too bothered. It is a very hard diet to work on and you may feel sluggish and slow while on Keto. You're body will be working very hard just to function and this helps you burn off your fat.

What if I want to keep muscle?
If you've been working hard for your Arnold like peaks or your Zane style chest but you still have a bit of fat to trim, Keto can be for you. You will lose muscle but I can guarantee you will build it back up much quicker then you lost it. Whatever you call it, muscle memory, muscle retention or muscle capsule you will get just as big after a cut much faster than it took you to get there in the first place.

What do I need?
Your going to need some money in your pocket (or your parents) for some weird foods. They're not all expensive but you more than likely wont have them. Your also going to need KETO STIX. Its a urine test stick that will give you an idea of when you are in ketosis. You can also use them to judge if the foods you are eating work for you to keep you in ketosis. For example I found I could have liters of diet coke and stay in ketosis but a coke zero would mess me up a little .. strange.

Precautions.
Listen, I know whenever you start any kind of workout regime or diet there is always a disclaimer saying some bull about how you should consult your doctor before attempting it. 99& of the time this can be ignored, but unfortunately this is not one of those times. It pains me to say the old cliche but .. I strongly recommend that you visit some kind of health care professional before doing this. There are many dangers if you have an existing blood problem which will not effect your normal life in anyway. But this diet is not part of normal life and is not something your body will be expecting. Go to the doctor, nurse, nutritionist, school matron, i don't care, just go to someone. The way to make this easy is to talk to your parents. If you have them on board with you it will make your journey to your goals a lot easier.

This is not easy. It will be hard to stick to. But you will achieve your goals.

My Humble Beginnings
I imagine if you've gotten this far into my essay your actually interested in trying Keto. I'm quickly going to throw out my numbers just so you have an idea what the average guy will lose.
I started at 82kg (180lbs) and about 22-24% body fat.
3-4 weeks of strict Keto and cardio I hit a lowest of 62kg (136) and about 16-17% body fat. (62 kg was my very lowest, i averaged about 64 (141lbs) at the end)
I noticed a decent drop in fat myself but my friends and family noticed it more. I'm now sitting at around 75kg (165lbs) with about 17% body fat thanks to a reasonably good weights regime.

The Mechanics

So what is a low carb diet all about? Well its about eating small amounts of carbohydrates to put it simply. By small amounts I mean TINY! Your main goal for 3 weeks is to have less then 40g of carbs a day. Honestly it depends on your metabolism. Even with rapid metabolisms i wouldn't go about 60g a day. But if your cursed with a turtle of a fat burning machine, like myself, you may want to drop it to 15g or even less.
This is what gets you into Ketosis, which is your goal. You need to live on something though, this is where the high fat and high protein comes in. More on that later.

Getting into Ketosis is the hardest part of the whole thing. For me I sometimes had to cut food out almost completely for a day and a half to get into it. You see if your not in Ketosis and your eating a lot of excess fat and protein which is actually going to make you put on weight. You must wait to be in the clear before you go all out on the diet.
You can see if you're in Ketosis by using the KETO STIX. The indicator will tell you. If you cant get it into the purple PM your diet and exercise plan and we'll see whats up

FOODS TO BE AVOIDED AT ALL COSTS
Any bread or wheat based things. Basically anything baked.
Pasta
Rice
Beer - For any older people reading this, wine can be drank in small quantities and red is better than white. Vodka and Gin are both ok too. But be careful with the alcohol on Keto. Your blood sugar levels will be VERY low and your will be VERY lightweight!
NON-DIET fizzy drinks (soft drinks)
Any kind of sweets like chocolate, candy, cake ect ..
High carb fruits like apples, bananas, peaches ..
Cereals
Milk
Garvey - In fact assume all sauce is not good unless you make it or read the packaging. (your looking for 0.0g even "trace" can sometimes be too much.
Honey
Any type of sugar. (Splenda makes a nice alternative)
Careful of any meat covered in batter too.. big no no.

Good Foods
Diet Coke is your friend
Any pure meats - chicken, ham, beef, lamb. Just make sure you read the back. Your looking for 0.0g.
Protein shakes - PM me for details on the best kind/cheapest, don't think I can post site links in the tread.
Fish
Eggs
Cheese is amazing for fat
Butter too
Mushrooms

Basically anything that has 0.0 or TRACE carbs in the nutritional information you can eat.

There's a substitutes for nearly every meal your used to out there. If you want some help with recipes or ideas message me and I should be able to help. Protein pancakes are something of a specialty :p

How Much of What?

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Not sure if I can link that, but there is no better way to determine your needs. Plug in your details (add in your Keto carb level)
You'll be given a protein and a fat target to maintain your weight and to lose weight. Its just a guideline, feel free to change it around


Create Your Story

1) It starts on the scales friend, weigh yourself! Remember to take down all of your observations, keep a diary if you want. I use notes on the iPhone for ALL my logs. Its great to read back over them and see your progress. Take your starting weight and the date.

2) Set a date for when you want to begin, but make sure your ready by then.

3) Get your daily targets and meal plans worked out and get some KETO STIX.

4) Make sure you have enough food for school, work or whatever.

5) Stick with it. It is hard but its not long. 3 weeks is all it will take to get decent results.


This is my first-ish post around here so I am sorry if my format ect is all wrong .. If you have any questions message me and stuff
k thanks bye

Could you tell me what you ate for Breakfast Lunch and Dinner on an average day?

Losing that much weight in so little time isn't a good thing. You should lose a maximum of 2 kg's. Remember, faster you lose weight, the more chance of you putti g it back on. Best way to lose weight is to eat healthy and exercise :y:

Very true, but maintaining a healthy lifestyle is difficult for some. The discipline really .. For me anyway Keto was a way to prove to myself I can do even the toughest of diets. It was a gateway to continue healthy living. You will of course pile on the pounds if you jump back into normal routine after Keto, but what I hope would happen is that people can see what is possible for them to achieve and work towards maintaining it.

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Once i was in Ketosis an average day would be like the following:

Breakfast
2-4 scrambled eggs with a LOAD of butter
Some kind of breakfast meat - Sausage or bacon. Just make sure its 0.0g of carbs.
Water
If you feel horrible any morning have a couple slices of toast with butter. Don't make a habit of it though.

Lunch
If i'm out in town i'll probably go to McDonald's and get a few burgers, take off the buns and everything and eat the meat
If your at home have some kind of meat and cheese and make it a big portion. Chicken with melted cheese or something.
Moar water :p

Dinner
More meat! You can never get enough meat on Keto.
A favorite of mine is the cheese burger. I mean you use cheese instead of buns .. Stack them up high, amazing meal.

You can cook your food at night and keep it in the fridge and microwave it when you need it if your busy.

Protein shakes (97% isolate) with lactose free milk were my snacks through the day and with nearly every meal. They really are necessary if you want to keep your muscle.

That is a really average day, you will need to mix it up obviously!