The Keto Diet Debate – To Keto or Not to Keto
Butter, Bacon, Cheese, Avocado, Olive Oil, Peanut Butter… is your mouth watering yet? The Ketogenic diet has become heavily popular in the weight loss community over the past few years. Most recently it is the most popular craze with hundreds of individuals jumping on the bandwagon.
This diet is 75% FAT (3). It is considered to be a low carb, high-fat diet and for good reason. With carbohydrates reaching as low as 20 grams per 2000 calories.
A Typical Keto Menu
Who wouldn’t want to eat protein and fat all day and still lose weight!? According to RDN Amy Gorin, a typical menu of an individual eating the Ketogenic Diet is as follows;
BREAKFAST: Breakfast is 2 eggs cooked in a tablespoon of butter, ½ cup of cooked spinach in 1 tablespoon of coconut oil, and 1 cup coffee blended with 1 tablespoon of butter.
SNACK: For a snack, you can have 6 macadamia nuts and 6 raspberries in the morning and ½ Avocado for your afternoon snack.
LUNCH: Lunch will consist of ½ cup green beans and 10 olives along with 4-5 ounces of tuna salad with mayonnaise.
DINNER: Lastly, dinner would consist of 8-12 ounces of steak cooked in 1 tablespoon of butter and with 1 tablespoon of crunchy salted almond butter on the side. You even get dessert! All of you dark chocolate lovers will be happy to hear that 1 ounce of 90% dark chocolate is included in your menu for the day (4).
Individuals who participate in this diet have a goal of getting their bodies into a state of Ketosis quickly to jumpstart their weight loss. Ketosis happens when our carbohydrate intake reaches very low levels. Our bodies produce Ketones as an energy source since carbohydrates are scarce. This energy source comes from fat, so we are essentially training our bodies to burn fat for energy instead of carbohydrates.
Now that you know a little bit about the Ketogenic diet, we are here to tell you the ins and outs of becoming a “Ketoholic” and giving you a few pointers so you can decide for yourself if it is worth your while.
The INs and OUTs of Becoming a “Ketoholic”
First off, when deciding if you should start this new diet craze, you need to solidify your goals. Deciding in the beginning whether you just want to lose fat or gain muscle will allow you to track your progress and utilize your knowledge and resources to know if this is best for you. We have tried a lot of fad diets in our day and among those was the Keto diet which we did for 30 days to understand what this craze is all about.
For someone who is working out every day, twice a day – we found it very hard to keep up our energy levels consistently. When your body is consuming limited quantities of carbohydrates and protein, it is hard to replenish your fuel sources after rigorous weightlifting sessions. It’s important in this case to make sure you are supplementing with quality BCAAs like AMINOCORE to keep your hard earned gains and give yourself an energy boost with a Keto-friendly pre-workout like KETOCUTS.
You can drink KETOCUTS anytime but preferably before heading to the gym to keep you going and on the right track.
The State of Ketosis
When participating in the Ketogenic diet, you must track everything you eat. Due to the nature of this diet, it is very important that you stay within the guidelines for proteins, carbohydrates, and fats to be able to not only reach but to remain in a state of Ketosis. This can be measured by a weight loss App you can download on your phone which allows you to track your food intake. If you’re doing Ketosis and not tracking your progress, then you’re not really doing the Ketogenic diet as it is very easy to fall in and out of this state thus altering your results (3).
Next, make sure while on the Ketogenic diet you take care of your body. Most individuals who participate in this diet will eventually hit their state of Ketosis between 1-4 weeks after their initial start date.
When Ketosis is finally reached, the body gets what is coined as “the Keto flu”.
Switching over to Fat as the sole energy source is hard work, and your body will tell you so! You can experience chills, body aches, and generally feel dizzy and sick. These symptoms can easily be combated with the help of a Ketoers best friend Electrolytes! Sodium, Magnesium and Potassium play a crucial role in Ketosis and one of the easiest ways to fend off the Keto Flu is to make sure your body is fueled with these essentials. Easy ways to supplement electrolytes include drinking bone broth and sipping on KETOCUTS throughout the day. Listen to your body on these days and don’t overdo it.
Another aspect of participating in the Ketogenic diet is that it can be hard to fit your vegetables and greens in a days’ worth of eating. With carbohydrate levels only allowing for 20 percent or less intake, it can be difficult to get the proper nutrients that come from eating the RDA for fruits and vegetables. This is where a supplement can be helpful. Make sure you are taking your vitamins to be able to keep your body at optimum health while trying the Ketogenic diet. Allmax Vitastack is a great item to have in your pantry or carry in your gym bag on the go.
Vitastack will aid your body to get the nutrients it needs but also will give you more energy throughout your day while working out or on the go.
Be Very Strict With What You Are Eating
Lastly, the Ketogenic diet is quick for weight loss but this diet can also be difficult to maintain in the long run. While participating in the Ketogenic diet, you have to be very strict with what you are eating. If you eat too many carbohydrates or too much protein and not enough fat, you risk kicking your body out of the state of ketosis and will have to start over. This can be difficult for some! Not only are we surrounded by friends who eat carbs 90 percent of the day, but once initial weight loss has begun many individuals hit a plateau and from there will slowly start to fall off the diet or start gaining their weight back. It can be difficult to keep going when we don’t see as many results as we did in the first few weeks. Remember to keep your goals in mind, track what you eat, take care of your body, and keep working hard.
Stick to the diet and you will see massive results and be well on your way to becoming a successful “Ketoholic”!
- A. N. (n.d.). Allmax A -Cuts. Retrieved June 6, 2018, from https://www.allmaxnutrition.com/products-type/ACUTS/#1491249131708-686a7b11-585c
- A. (n.d.). Allmax Vitastack. Retrieved June 6, 2018, from https://www.bodybuilding.com/store/all/vitastack.html
- Dixon, K. S. (n.d.). The Ketogenic Diet: Does it live up to the hype? Online: Precision Nutrition. Retrieved June 10, 2018, from https://www.precisionnutrition.com/ketogenic-diet.
- Gorin, A. (n.d.). What is the Keto diet? And is it right for you? Retrieved June 6, 2018, from https://www.nbcnews.com/better/health/what-keto-diet-it-right-you-ncna847256