Ketogenic (High Fat) Diet 101.
How you might screw it all up.
You’ve probably heard about high fat (ketogenic) diet by, if you have any interest in diets, healthy eating, healthy living, longevity, mental and physical performance, biohacking, if you expose yourself to any kind of subject specific media.
Look up diet titles of the books on amazon — Head Strong, The Obesity Code, Keto Diet, New Atkins, Forever Fat Loss, The Mediterranean Diet, Eat Fat Get Thin, Fat for Fuel (all about fat based diets), go to any book store and check out diet and health section, open up any fitness magazine, ask almost anyone who cares about their health, lean body mass, performance, longevity — if they are not on a high fat diet yet, at least they will say — fats are very important!
Low fat craze is getting less and less popular — because it’s so unscientific, so against our health and well-being.
Fats are essential to every cell of our body just like amino acids (protein), building blocks of our cells, fats are also those building blocks without which our body can not function and build itself, whereas carbs are not.
In the video I talk more about why you want to do ketogenic or high fat diet, what some of the benefits are. And here in the blog I want to talk about a few specific things, that you might get wrong about ketogenic/high fat diet and get fatter or sicker instead of fitter, smarter, healthier.
ONE
High fat diet does NOT mean EAT ANYTHING WITH LOTS OF FAT.
NO!
It’s the recipe for disaster!
The only way you will succeed on a high fat diet, THE ONLY WAY, is if you consume ONLY high quality fats!
Wild fatty fish (sardines, herring, mackerel, salmon, anchovies), fatty cuts and organ meats of grass-fed pasture-raised animals, whole eggs of grass-fed free-range chickens, cream, butter and cheese of healthy grass-fed pasture-raised animals — all cooked or prepared in a healthy way, not some over-roasted or fried or preserved in vegetable oils or god knows in what else!
Avocadoes, raw (not moldy) nuts and seeds, not oxidized oils, olive and avocado oils, coconut oil.
ONLY high quality!
Bad fats will make you feel sick! And you’ll end up eating a shitty diet! Feeling worse than ever!
And high fat diet is not a salami-and-cheese diet!
High Fat foods need to be as fresh and as untreated, close-to-the-source as possible!
Yes, it’s ok to have salami and cheese — but not as your main meal every day!
What’s your ideal high fat diet meal?
Fatty fish or fatty meat, or eggs (portion is your palm size), lots of green non-starchy vegetables, fresh or cooked healthy, some olive or coconut oil or butter — those ingredients cooked in different ways with herbs and spices — that’s your staple!
TWO
High fat diet is NOT a high protein diet!
Watch your protein or you gonna get sicker and wicker and your hunger will NEVER go away because you will never switch to burning fat if you consume large amounts of protein.
Plus lots of protein in your diet ages you and increases your chances for cancer and other age and metabolism related diseases.
1 g of protein per 1 kg of LEAN body mass is more than enough protein.
Check your macros.
And please forget your protein shakes — you honestly don’t need them unless you are a competing body builder with HUGE lean body mass or you don’t get to have your meal some day.
Your protein shakes might make you fatter for many reasons.
THREE
High Fat High Carbs is a sure recipe for disaster.
No matter what quality of the food. If there is a lot of fat and carbs in your diet you will get fatter, feel like shit and get sicker eventually.
Moderate amount of carbs and fats can work, but high numbers for both — and you’ll get all kinds of “misfortunes” happening to your body and brain.
And you’ll age faster.
BONUS:
High fat low carb moderate protein diet or ketogenic diet or high fat diet is actually fun, when you know how to do it.
You can still have desserts and thanks to our food industry you can even have it sweet without carbs (xylitol and stevia sweeteners).
You can eat out in restaurants, where they REALLY care about the quality of the ingredients — you can still have your steak or fish, seafood, chicken, egg dishes with vegetables and salads and cheese and so much more (depending on the venue).
You can have great chocolate.
You can make your own ketogenic super fatty and yummy ice-cream or chocolate mousse. — Just google it. Check it out.
You can make wraps with your favorite meats and veggies.
There are more and more companies coming out with ketogenic friendly products. I find something new to eat almost every day!
And loving my Bone Broth from BRODO of course! :)
Check out extra Bite of Health down below and 2 podcast episodes from Bodybuilding.com about ketogenic diet.
Any questions? Need some guidance? More information?
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
DO HIGH FAT THE RIGHT WAY
And here is an extra Bite of Health.
The Ins And Outs Of Ketogenic Dieting For Athletes — Part 1
The Ins And Outs Of Ketogenic Dieting For Athletes — Part 2
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
- What it feels like when you’re finally keto-adapted
- The effects of the ketogenic diet on mental clarity and appetite
- Endurance training on the ketogenic diet
- Why keto isn’t the optimal diet for adding big-time muscle quickly
- Jason Wittrock’s introduction to ketogenic dieting
- Keto cycling
- The physique effects of ketogenic dieting
- Why this diet, like all others, comes down to adherence
- The beauty of keto-coffee
- Metabolic syndrome and ketosis
- Ketogenic dieting, exercise, and weight loss
- The number one mistake you see when going keto and how to correct it
