A little rant about High Fat (Ketogenic) Diet.
While walking in the central park, New York this morning I was listening to Bodybuilding.com podcast, an episode about high fat diet aka ketogenic diet.
I’ve written and talked a lot about it. Here I want to focus on common mistakes people do trying to do high fat diet, mistakes to avoid to succeed on this diet.
Why high fat/ketogenic diet?
If you haven’t heard yet — fat is good for you! For your body, your six pack and your brain.
Fat does NOT make you fat, high insulin does! (Carbohydrates raise the level of insulin, fats do not)
The right kind of fat combined with the right amount of carbs and protein.
Do you want to lose weight without even trying?
Do you want to stay fit and lean with no hunger, no cravings and no calorie-counting?
Do you want to have no ups and downs in your energy levels? No hunger attacks?
Do you want to stop thinking about food all the time?
Do you want to stop craving junk food and snacks all the time?
Do you want to get rid of metabolic syndrome?
Possibly prevent Alzheimer’s and other neurogenerative diseases?
Have better focus?
No mood swings?
Balance your hormones better?
The right kind of fat diet can fix it all.
What high fat diet is all about?
Eating most of your calories from healthy fats (80% of your calories from, 15% calories from protein, 5% calories from carbs).
What to eat.
Coconut oil (virgin) and butter (grass-fed), fatty fish (mackerel, salmon, sardines, anchovies, herring, trout, wild), organ meat and fattier cuts of meats like bacon (grass-fed or wild animals, organic), cheeses, yogurt and cream (no carbs and added sugars, organic), seeds and nuts (raw, no peanuts, buy in shells to avoid mold, fungus and toxins), low carb non-starchy vegetables (raw or slightly cooked with olive or coconut oil, a bowl a day), low carb fruits (blueberries, raspberries, grapefruits, limes and lemons, tomatoes, avocado, organic, a cup a day max), eggs (whole, organic, free range).
Watch your electrolytes.
Sodium, potassium, calcium, magnesium. Sodium — Himalayan or sea salt. The rest — find sugar free electrolyte supplement or electrolyte water (sugar free).
Feeling dizzy? Low energy? About to faint while exercising? Add 1–2 g of salt, 600 mg of potassium, calcium, magnesium each.
Not to too much protein.
High fat diet is moderate in protein, NOT high. What does it look like? 1–1.2g of protein per 1 kg of body weight. No shakes — eat your proteins (fish, meats, dairy, eggs) with your fats.
Use apps like My Fitness Pal to track you fats, proteins, carbs.
One final thought.
Switching to high fat diet will really suck first 3 days, if you switch from high carbohydrate frequent eating/snacking diet and never did any kind of fasting.
It will suck moderately on and off for the next 2–4 weeks as you become keto adapted (adapted to burning fat as your main fuel).
3 things that will help you to switch the fastest and the easiest avoiding cravings, bad moods, low energy and motivational lows as much as possible.
Social support — find an accountability buddy and make sure that people around you know and respect your decision, stop proving that everyone is wrong — ask for support.
HIIT training — it will especially help in the first days to burn off all the glucose storage in your body and switch to burning fat faster.
Brain Octane — contains special type of MCT (type of fat) that helps your body to produce ketone bodies more efficiently (water soluble fat molecules your body and brain use as an alternative to glucose and carbs type of fuel).
Questions? Need more help?
Send them here: Angela at CreateYourself.Today
You don’t get healthy and stay healthy.
HEALTH is a DAILY PRACTICE. One bite at a time.
Daily Bite of Health
And here is an extra Bite of Health.
Why you should listen (to learn) –
- The history of the ketogenic diet
- The typical ketogenic macros
- What makes it so popular for fitness?
- How does the ketogenic diet work?
- Ketogenic versus high protein, low-carb diet
- How your body can use ketones
- High carb diets, insulin resistance, and diabetes
- Who Uses The Ketogenic Diet Aside From Athletes?
- Where Do I Start, And What Are The Most Common Beginner Errors?
- The staples of Jason’s ketogenic diet
- Carbs vs net carbs
- Is Tracking Macros Necessary?
- “Ketogenic” versus “keto-adapted”
- The importance of sodium, potassium, magnesium
- Pee sticks, blood, and breath testing
- The effects of adaptation on strength levels
- Supplements to include, others to avoid