The ketogenic diet can be dangerous without a good plan. You will have to know how to start the keto diet for weight-loss safely and then adjust your lifestyle. Whenever we change too many things at once, we tend to get overwhelmed, and the body responds in a negative way.
The keto flu is common amongst those who have no idea what they are doing. Far too often we see people who act like zealots, or extremist, and within 48 hours they wish to enter into ketosis and lose 10kg within the first week. That sounds a lot like those new years resolutions.
In the short term it might work, and you might see great results, but there will come a point where you will hit a plateau, get demotivated, and regain the weight. You’re not a special snowflake, there have been so many others before you who did the exact same thing. Don’t repeat their mistakes.
In today’s blog post I (Coach Jan_) will share everything I know about dieting, the keto diet, and how you can transition into the fat burning zone without going beast mode at night. God has called you to read this today as He wants to prosper your health, but you will need to let go and follow what works.
kETO DIET: HOW TO START
Keto Diet Guidelines
Keto Diet vs Low Carb
Keto Diet Sample Menu
Keto Diet for Diabetes
Keto Diet Long Term Effects
If you have any questions, or if there is something I’ve missed, please don’t hesitate to leave your comment and I’ll get back to you as soon as I can. Thank you for reading, may it bless you with new revelations and clear insights into the beauty of who we are and how we are designed to enjoy all things in moderation.
Keto Diet Guidelines
If you want to eat for a lean physique without feeling miserable all the time, then starting your day with a high protein high-fat meal will keep your blood sugar levels stable, which will keep you satiated throughout the start of your day, and this will help you burn more fat for energy, feel more productive, and do more.
This is why keto diets work. When you have cereal or bread in the morning, those carbs will go directly into your digestive system and they are instantly broken down into simple sugars. These simple sugars then get pulled into the bloodstream and your blood sugar levels rise. You become energetic, but only temporary.
A healthy keto diet should not contain any starchy carbs. The nutrient breakdown looks something like 65% fat, 30% protein and no more than 5% of carbs (20 grams) per day. Focus on high-fat, low-carb foods like eggs, meats, dairy and low-carb vegetables. Be sure to also restrict processed foods.
As you can see. The keto diet is nothing more than an elimination diet. Of course it will work if you can maintain the low carb intake, but there is something special that we can only discover once we enter ketosis, and that’s why very few experience the breakthrough they desire. They haven’t entered into.
Keto Diet vs Low Carb
When we look at keto vs low carb we can find that there is a slight difference. The best keto diet will never contain more than 20g of carbs per day (80 calories), and these carbs only come from vegetables that are high in fiber. The keto diet completely removes starchy carbs and fruits from the diet, while a low carb diet simply reduces total carb intake to less than 100g of carbs per day (400 calories) and increases fat intake.
When we compare keto vs low carb we clearly see the benefits of entering ketosis. The brain makes use of glucose for energy, and while glucose is it’s preferred energy source, it’s not the only energy source. The brain is actually made from fatty tissue, and when we enter ketosis through signaling pathways, the brain kicks into hyperdrive as every gram of fat contains 9 calories, double the energy density of carbohydrates.
The reason we desire carbs is due to it’s effect on feel good hormones in the brain. Fat doesn’t have the same effect on those hormones. Humans are designed to seek the sweetest things in life (Milk & Honey). Did you know your saliva contains enzymes that are responsible for breaking down carbs (sugar) quickly? Talk about our desperation for another sweet fix. Many people chase this high when they open their eyes.
The keto diet will have a totally different effect on the brain and through a new pathway it will create in you the positive energy that’s needed to walk the walk with certainty in your talk. People who use the low carb dieting approach always have cravings for those sweet things, and most have to rely on sweeteners to get their temporary high, but over weekends they binge eat. The keto diet removes cravings and sets you free.
Keto Diet Sample Menu
Protein is a vital building block for muscles, nails, hair, skin, hormones, enzymes, and more. It’s vital that when we follow a natural bodybuilding lifestyle with a desire to look good naked, that we eat enough meat. Personally I start my day with mushrooms grilled in garlic butter, eggs (any way I want them), baby spinach, and some sea salt and pepper to taste. If you’re a dude, eat 4 – 5 eggs, and if you’re a girl, have 3 – 4 eggs.
- Grass-fed beef
- Organic Lamb
- Fatty Fish
The keto diet works by using fat for energy. Fat is the most energy dense resource we have and that’s why we feel energized and healthy when we burn fat for energy. Starting your day with a solid breakfast will help you stay energized until lunch, then you want to refuel and refocus on the work at hand. Personally I opt for a big chicken or salmon salad with baby spinach, feta cheese, and avocado. Simple, yet effective.
- Avocado oil
- Coconut oil
- Olive oil
- Fish oil
Carbs are the enemy, or that is what the world has been telling us. But the truth is not as black and white. We only lose weight if we consume less calories than we burn, and this goes for the keto diet as with any other diet. Carbs just aren’t essential for our survival, so the body has this amazing mechanism whereby it can adapt to survive in a dry season. Personally I eat my carbs at night, whether I choose broccoli or rice.
- Ripe Avocado
- Leafy greens
Carbs aren’t the enemy. They are just easier to overconsume as they trigger a feel good response and a desire for more. One cookie leads to two, and that leads to three, and so on. I’m at a healthy weight with a good amount of muscle. I don’t need to follow the keto diet for weight-loss, but I do apply the principals for my productivity at work. Personally I will listen to feedback from my body and have carbs if I need to refuel.
For a more in-dept look at ketogensis, please click here.
Keto Diet for Diabetes
The keto diet is popular as it has helped thousands of people lose weight. But is it a safe and effective for the management of type 2 diabetes? Researchers are still studying how the keto diet will affect people with type 2 diabetes, but here’s what we know. Following the keto diet for weight-loss as a type 2 diabetic can show improvements in blood glucose levels, reduce bodyfat, lower medication and A1c blood sugar count.
The keto diet is not a cure for diabetes and none of this information should be taken as medical advice and if you are planning on changing your lifestyle, medication, or exercise regimen, please consult a qualified healthcare professional to discuss your options. Without proper monitoring it can be dangerous to change your eating patterns as drastically as going into ketosis. Diabetics will need to keep an eye on their levels.
The best way to start the keto diet is to give yourself 2 weeks to enter into ketosis, that’s 14 days of slowly transitioning into the NO CARB zone. My approach is to focus only on breakfast. If you can execute well on the breakfast, then your day will be filled with good energy and it will become easier to make more changes as you start seeing the results. You don’t have to go keto to lose weight, but you have to eat less junk food.
Following the keto diet for diabetes will bring amazing health results, but make sure not to be consumed by the good food vs bad food paradigm. No foods are evil by nature, but the poison is in their dose. God made all things for us to enjoy, but in moderation and under control of the Holy Spirit, that’s why we have all been called to discern whether our choices line up with God’s will for us. We can’t see into the future, but He can.
Keto Diet Long Term Effects
The initial question we explored was “how to start the keto diet for weight-loss”, so I’ll focus on that as our primary reason for embracing the keto side of life. In long term studies we see people developing nutrient deficiencies, but that also counts for any other calorie restricted diet. Dieting is not something we do for years on end, trust me, that turns into yo-yo dieting, binge eating, and a psychological fear around food.
Once you reach your ideal weight you should slowly re-introduce carbs, at least in the evening as carbs can help you sleep better. Think about that big Sunday lunch with your family, you feel like taking a nap after an hour or two right? That’s the benefit of carbs, they make you sleep like a baby. When you’re running high on ketones and adrenaline it can be really difficult to get 7 – 8 hours of quality sleep, which is not ideal for you.
The keto diet may also increase your risk for heart disease if you don’t lift weights. Natural bodybuilding has been shown to shift excess cholesterol into anabolic hormones like testosterone, lowering bad cholesterol. It’s important to know that not all diets will work for you and the context of your lifestyle is very important to consider. That’s why it’s so good to get a coach (3rd party) that’s able to asses your lifestyle and needs.
Some seasons we feast and bulk (build muscle), and others we diet and cut (burn fat). Try not to be on a diet for the rest of your life. It’s not healthy and neither is it fun to keep saying NO to those tempting foods. It’s not a sin to eat the sweet and drink the milk. Just don’t lose control of yourself and regain all the fat you have lost. Bodybuilding for Christ (NGO) is here to support the Body of Christ for the best long term results.
THE KETO DIET CONCLUSION
The best dieting advice is freely available to us, it’s right at our fingertips, but it’s what we do with all the information that counts. I’ve put this entire platform with over 40 weeks of coaching content together for you to help you GET STARTED. In my personal experience, we only get results when we get started in faith.
We all intuitively know where we can make positive changes, we simply need the motivation to get moving. Think of motivation like you would think of physical movement. No one ever feels motivated to do anything hard, but if the desire for change (vision) pulls you into action, then motivation will start to flow like a river.
Motivation picks up speed if we overcome the inertia of the comfort zone and break through into that secret place where we are revitalized to live with a fire in our soul. I would like to believe I am here to motivate you through my words and the love I have for strength training and Jesus Christ – God’s Ways are not our ways.
Love is a bleeding sacrifice we make for our family and our health. Hard work pays off and God will not be mocked, we will reap what we sow (Galatians 6:7). It’s never comfortable to make a sacrifice or change our ways, but once we have a new lifestyle, once we feel stronger, lighter, happier, and healthier, then we will be inspired to shine and motivate others to do the same. United we all set the pace for the human race.
P.S. Be the Blessing.