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Rather than using glucose to power up your day, your body turns fat into ketones that provide your body with an endless and steady supply of energy. Whether you need to be competition ready or are striving for optimal health, the keto diet may be the answer.
Let’s look at what you need to know to get started.
For most people, glucose is the primary source of energy.
Most foods that the average person eats contain either protein and complex carbohydrates that break down into glucose. Or they eat foods that contain simple sugars that are already in a broken down form.
This in and of itself isn’t a bad thing. But what happens is that people eat more than they require to meet their energy needs. This excess glucose gets stored as fat.
If they continue to obtain too much glucose from their diets, they never burn the fat. And they keep adding to it. In addition, people who have too much glucose will suffer from many health conditions. We’ll take a closer look at those under benefits.
But there’s an alternative.
Your liver naturally produces small cells called ketones. These ketones can also be used as energy.
You could force your body to produce ketones by fasting. But then you would get hungry after a while and you’d be depriving your body of nutrients.
Did you know that 35% of diets fail within 7 days? Only 1 out of 5 dieters make it to one month. And only 20% can stick to it for 90 days. The #1 reason for failure — chronic hunger.
But a person who is on the ketogenic diet plan reduces glucose in the body. At the same time, they increase ketones by significantly reducing carb and excess protein intake while increasing fat intake.
Fat is incredibly filling. So there’s less hunger. Those on the diet can stick with it to lose weight, get healthy and achieve optimal health.
Many studies support this diet as a long-term solution. It’s not a fad. It’s a lifestyle that can make you healthier and happier.
Wow! Where do we start. We’ll keep this short, but we really could write a whole book on this.
The ketogenic diet plan has the following benefits:
Every diet can have its pitfalls, those little hurdles that you overcome to achieve optimal results. Knowing these in advance will help you succeed.
Understand that you’re completely “re-wiring” your body’s energy production system for the better. Your body will be confused at first.
You will likely experience the following over the first 1-2 weeks:
Take a few days off work, power through it and you’ll be so glad that you did.
You don’t have to completely eliminate carbs. Some carbs are good carbs. They help you digest food more effectively.
To get started, cut your net carbs back to no greater than 50 grams a day.
Net carb = carbs – fiber
Fiber is 100% okay on the ketogenic diet plan.
Once you feel that you’ve got this, try reducing net carbs to less than 20 grams a day. The fewer, the better. Staying at this level will mean completely giving up bread, rice, pasta, potatoes and sugary foods.
If you must splurge, do it rarely and don’t go over 50 grams.
Be sure to check your yogurt. Some yogurts have 20-40 grams of carbs per serving, especially ones marked low-fat/fat-free.
Replace these carbs in your diet with fat and protein. On this plan, your goal is to get about 10% of your energy (calories) for carbs, 15-25% from protein and 70% from fat.
These fats should come from a variety of sources:
But remember that most of these will also have some carbs. Pistachios and cashews, for example, are higher net carb than pecans, macadamia — and believe it or not — peanuts.
In addition, you’ll learn tricks to keeping carb intake low like above ground veggies are low carb. Below ground are higher.
For best results, eat a diverse diet. Make sure that you’re getting your macro-nutrients.
It’s time to do something great for your body by making the switch to a ketogenic diet. We can help you be competition ready with the best in fitness gear for hardcore body builders, power lifters and MMA. Check out our selection.