Ketogenic Diet: One Of The Most Popular Weight Loss Trends in 2019
The start of a whole new year is when everyone else starts making predictions about what’s coming. And in the health arena, this means foreseeing which nutrition fads and diets will become a trendsetter in this 2019.
Last year, there is an eating plan that took the spotlight and is responsible for some impressive weight loss transformations. Professional athletes and Hollywood A-listers even swear by its wonderful benefits. And diet experts predict that it will continue to do take charge this year!
So, what’s that?
The Ketogenic Diet
Having many similarities with the Atkins diet, the Keto diet requires you to ditch the carbs and gobble up on fats!
The reduction of carbs pushes the body into a metabolic state known as ketosis. And when your body is in ketosis, it will become an efficient burning fat machine! This is because, instead of using carbs as energy, the body on a keto diet lacks sufficient carbs and turns to fat instead, shedding and burning those stubborn, unwanted things as fuel.
How To Know If You Are In Ketosis
With keto diet, the most important thing to monitor is if you are still in ketosis state. So, how do you know if you already are in ketosis?
In order to be in ketosis, your ketone levels need to be 0.8 millimoles per liter. You can test your levels using a blood meter, blood sticks or urine sticks. You can also test for acetone levels in your breath with a breath analyzer.
If you do not want those, then tracking and checking how your body feels is the simplest way to know if you have reached that ketosis sweet spot. Some of the simple signs include:
People usually experience a metallic taste and smell in their mouth because of the high levels of ketones.
If you don’t want such smell on your breathe, then you can easily sort it out by drinking enough water and it should go away.
Ketones calm your hunger hormone and help you feel full for longer.
The keto diet is a popular weight loss trend. So, if you are seeing less fat and some weight loss, then you are likely in ketosis.
Starting out on the diet, most people will experience symptoms of the keto flu such as lightheadedness, chills, and headaches. Not to worry though, these symptoms should go away after a few days or consider taking enough electrolytes by drinking enough water and eating keto-friendly foods such as avocados that help replenish lost fluids.
How Keto Diet Help You Lose Weight?
Research revealed that the keto diet is far more superior to the usually recommended low-fat diets [1, 2, 3, 4]. In addition, the diet also helps you feel satiated for longer than you can lose weight without tracking your food intake or counting calories.
A study revealed that individuals on a keto diet list 2.2 times more weight than those who take a calorie-restricted low-fat diet.
Foods to Love
With the keto diet, you should enjoy foods like the following:
Fatty fish such as mackerel, trout, tuna, and salmon
Meat such as turkey, chicken, sausage, bacon, ham, steak, and red meat
I have known Glen for a couple of years as an online friend I guess you would call it. Not in a pervy way, but you know the type of friends you get following crazy fad diets like Keto and Carnivore. Where you follow each other and like their photos etc.
When I first started Keto, I also started training for a marathon. So I set up a group on Strava surprisingly called Ketogenic Endurance. It is still there if you want to join it, for those interested in Fat Adapted running. Anyway Glen did a Ketogenic Diet success story for me, way back in June 2017.
He has now joined the Carnist Revolution haha. Well for a month anyway. Glen has let things slip recently, but he is getting back on track. So I asked him if he would let me document his journey on my blog. He will send me updates for as long as he does it. This is one man’s journey, he is not sponsored by Big Meat, he does not sell factory farm retail, and he does not bathe in the blood of chickens. There are many ways to get your health back on track, I am Carnivore. Glen will go down a more KetoCarnivore route I am guessing, which my Wife calls Carniketo. My definition of KetoCarnivore is a Ketogenic Diet where you are not concerned about limiting Protein. Meat is the basis of the meal, and you add low sugar fruits and vegetables because you want too: not because you think you have too.
What is the same is with Glen and I, is that we both have specific plans outlined which we can evolve as we progress. There is no magic to CONSISTENCY.
This is just one man’s journey into eating well and exercising. It could be a beautiful life long journey, or a 6 week disaster. This could be the one and only post. I have given him no advice, I have not gave him pointers on what to include, I will not chase him for updates. When he sends me an email, I will copy and paste it on my blog. Done.
Good luck Glen.
So world carnivore month has ended and man was it a challenge! A year of travelling around the world, sampling each countries own unique cuisines and boozing was a wonderful experience but did my body no favours at all. To kick-start my journey back into fitness I wanted to send a very clear and direct message to my body: PLAYTIME IS OVER!!
Get fit again. Get body fat percentage below 10% as quickly as possible
Level 1 carnivore diet. No coffee. No alcohol. Get used to training ever day again.
Kept it simple. Train at about 80% to ensure you can workout the next day. A run every other day and a little 5x5x5* workout on the days I didn’t go for a run.
*5 exercises, 5 reps for 5 sets (pull ups, jumping squats, push ups, lunges and dips)
Meat. Cheese. Eggs. Himalayan Rock Salt. Water.
Intermittent fasting (18/6) I only ate lunch and dinner from the 5th onwards. Cold showers (Wim Hof method). Performance-wise I discovered Amino Water and its been fantastic! The first three weeks were tough, which is what I expected, but once I started drinking Amino Water I noticed a clear boost in performance – its like my muscles finally started firing on all cylinders and I’m able to maintain my intensity during my morning runs or workouts.
I developed a real love/hate relationship for the carnivore diet. I love the simplicity of it and the ease of preparation (very useful for a busy lifestyle) and minimal cleaning up afterwards. I missed having a coffee in the morning, some fruit or nuts to snack on, a beer in the evening or a bit of chocolate after dinner. It was probably too much at once for me to cut all those things out. Next year I’ll be better prepared.
For now I’m looking forward to my normal Keto diet. I look at food differently now though, I no longer look at vegetables as the source of all my vitamins and minerals and will certainly not be forcing down any more greens. I see fruit and veg for what they are (what they started out being) which is a compliment to a meal. The meal being meat and the veg being a little something to enhance the flavour.
Pictures attached and already there’s been progress for just one month, down 1% body fat and lost 2kgs.
I hoped you enjoyed this post. If you haven’t already, check out Glen on Instagram @genno_shaw
You can find the below T-Shirts and others on Etsy.
As a thank you for reading this article, you can use the Discount Code KETOGENICENDURANCE10 for 10% off on my Etsy Store:
One of the great benefit of a High Fat Low Carb diet is that you don’t feel the need to snacking during the day. When you have three hearty meals full of healthy fats hunger is kept at bay for hours after each meal. And that is great! Probably you are doing a great job regarding your diet, you are highly motivated and please keep doing what you do.
But this is not always the case, isn’t?
Many of us, including myself, have to deal with the chaotic pattern of the modern way of life. Irregular working hours; the meeting that kept longer; an unexpected travel that supposed to end today but it didn’t; a long traffic line that ruined your schedule; that spreadsheet file of 4500 lines of raw data that needs to be processed right now. And the list can go on for many pages. For some of us, it is not always applicable to program our meals, our day to day activities and to be always 100% focused.
Hey, that is ok. This is life and we don’t give up our nutritional goals. A Keto diet is more than planning your meals; it is a way of loving yourself and taking care your body.
If this is the case, then snacking some days may be a powerful tool to maintain your willpower, your focus and boost your energy in times of great need.
What a Keto Friendly Snack should be about?
There are hundreds of options in the market that offers a great variety of products. But when it comes to snacking on a keto diet there are some things we need to consider.
Firstly, a snack is not a meal replacement. Therefore, it should contains enough calories to boost you up until your next meal, but not so much. Anything around 60-120 kcal should do the job and keep you going. More calories may affect your appetite and less might not be enough to keep the hunger away.
Most importantly, a keto friendly snack should contain as energy source healthy natural fats. There is nothing worse than taking an unhealthy snack especially when you are trying hard to keep your keto diet in a balance.
Lastly, a snack should be easy to carry with you and also be an all day option meaning that it will be pleasant to consume regardless the time of the day.
Keto friendly coffee and creamers
One of the best option for snacking is a coffee with a fat based creamer, low in carbs and full with healthy fats. Coffee is an all day beverage, including the non caffein version (decaf). As a product is easy to carry around and most of the time easy to make, as a standard ingredient to provide the hot water and sometimes your creamer of choice.
The average keto friendly coffees (or creamers) that are available on the market right now offer around 6.5 grams of fats with the most frequently calorie content around 70. Most of them use MCT as fat source but there are other options as well like butter, DHA Omega 3 and Sunflower.
KETO Smart coffee is the only instant coffee mix packed with 10 grams of olive oil. Olive oil is one of the best fat source because it is more than just a fat. It contains other nutrients like natural antioxidants and has unique health benefits. Olive oil has a omega 6:omega 3 ratio and it is full with monounsaturated fats.
Yes, monounsaturated fats. If you are a supporter of saturated fats on keto diet you may find this a little bit disturbing, but 10 grams of olive oil daily as a snack is only 4-10% (depending on your goals) of the total fat that you should consume daily. Olive oil should be included on your diet because you may benefit of the unique nutritional profile; remember it is not only a fat source but a healthy natural juice full of other ingredients. It is also contains saturated fats; less than MCTs or coconut oil but still does!
For that reason we believe that olive oil in a snack may be an extremely useful and healthy choice in ketogenic diets. Keto Smart coffee with olive oil has a calorie content around 100 Kcal and offers almost double fat of the majority of other coffees and creamers. As a Greek Company we are using our expertise in olive oil and inside a Keto smart product you will find only the best extra virgin olive oil. We are even using Stevia from local producers to get the utmost of the rich Greek agriculture and to ensure the premium high end quality of a natural tasty hot beverage.
You can find Keto Smart instant coffee with olive oil in Indiegogo Campaign. Support our first production, and be the first to take a zip of a premium natural snack. Please visit our campaign to take a look. Make a contribution and show your love by sharing!
Ketogenic Endurance – this is not something I would buy myself, as I don’t currently consume Olive Oil. However I am all for helping out up and coming Keto companies and products, by giving them a bit of exposure.
Miserably, the occurrences of cancer have been booming in humans as well as dogs equally.
The disease, which was quite rare a few decades ago, is now one of the most rapidly
growing ones. When the dog’s immune system can’t control the cells from cloning at an
aberrant fast rate it forms a mass termed as tumor. This tumor leads to cancer. Although,
if the symptoms come to notice early then half of all the cancers are treatable.
Approximately, fifty percent of canines older than the age of 10 will be stricken with Dog Cancer at some stage in their life cycle. In comparison with different companion animals,
canines are influenced by more forms of cancer. As per the Veterinary Cancer Society, the dominant reason behind the death of 47% canines and 32% cats is cancer. While cancer is genetic in some breeds of dogs, however this disease is generally found in old dogs.
Here are some of the most prevailing forms of cancer in dogs-
1. Bone Cancer This cancer is particularly observed in giant dog breeds, generally more
than seven years in age. Leg bones and joints are the common sites of these tumors.
Persistent pain, lameness and swelling in the troubled area are the symptoms of
2. Mammary Gland Cancer: It is recommended to get your female dog sterilized before
she attains the age of 12 months. This helps to diminish the chance of mammary
3. Skin Cancer: In older dogs, the skin tumor is generally seen in older dogs. Get your
dog inspected by vet frequently to ensure that the skin tumor isn’t cancerous.
4. Abdominal Tumors: These tumors are within the abdomen and it is really
challenging to detect in early stages. Some of the common symptoms are weight loss
and abdominal tumors.
5. Mouth Cancer: Cancer of the mouth is common in canines and some of the
symptoms that you should pay attention are difficulty in eating, tumor on the gums,
bleeding or odor from the mouth. Neoplasia can form inside the nose of your dog
which can be identified by the symptoms that include facial swelling, bleeding from
the nose and difficulty in breathing.
6. Testicular Cancer: Testicular tumors are common in the dogs that have restrained
testicles, which might be situated between scrotum and abdomen or in the
The diagnosis of cancer is a lot better if it’s caught early. It is correct that cancer in canines is genetic, despite that lifestyle also plays a major function on your dog’s physical wellbeing.
As a particular disease is spreading out, you should take a closer look at the nutrition and lifestyle of your pet. If your dog fails to get the exercise, remains inactive all day, consuming the similar brand of food daily, you have your offender right there. Majority of commercial dog foods that are available are generally 4D protein-laden, carbohydrate-based, high-heat processed dog foods that aren’t beneficial for you canine as they claim to be.
The Ketogenic Diet For Your Dogs- Ketogenic Dog Food helps the dogs to fight against
cancer. This diet aids to halt or slowdown the growth of tumor. Cancer nourishes on sugar, therefore cut out the sugar and carbohydrates from your canine’s diet to stop or slow the cancer. Your dog is going to shed some weight. There will be a decline in inflammation in the body, making the immune system stronger.
Ketogenic diet has helped numerous of canines to fight off cancer so that they can enjoy
their belly rubs and go on long walks with their owners. Although, a ketogenic diet solely
isn’t adequate to assure your dog’s well-being.
The three major things that you should remember while buying dog food are:
1. Food with low sugars- Carbohydrates are considered as sugars because the
processing method by your dog’s body is similar. They don’t require carbs, instead
they do much well on adequate protein, low carb diets and high-fat diets.
2. Food with organic ingredients- Ordinary ingredients are crammed with carcinogens
and toxins which piles up in the dog’s body and cause health issues. Organic foods
are healthier options as they are nutritious and safe.
3. Food cooked at low temperatures- Nutrients remain intact if the food is processed
and stored at a lower temperature. A nutritious food will help to keep your dog
healthier and happier than ever.
A ketogenic diet slows down and halts the development of malignant tissue which leads
to cancer. Help your dog to prevent Dog Cancer or fight severe health problems with the
help of organic and healthy foods.
I hope you gained some valuable information from the above guest post. There are hyperlinks in the post leading to a dog food website. Which I have no issue with, however I have never used them. I personally feed my dogs raw meat, offal and bones. I personally do not feed them any vegetables.
Hey if you enjoy this post, consider Become a Patron!, or join my free Newsletter. For a simply frickin’ awesome range of Carnivore and Keto inspired clothing and products check out my Shop.
The below post is the 3rd most read post on my blog. This is encouraging because at least some people are questioning these things.
I am on a Carnivore Diet, rather than a traditional Ketogenic Diet. The principles are the same though real food in close to natural forms. The Carnivore Diet is still high fat, and I am still fat adapted. I have just ditched the plants.
I do still eat butter, but a lot less than before. I just mainly use it when frying eggs. The meat I eat is fatty enough not to need butter or oils to cook them.
I obviously still hate margarine though and everything it stands for.
You can’t go much wrong with the below mindset:
Avoid foods created in the last 200 years as much as possible. Think products that are food like products rather than real food, or food that needs to be made in a factory, for example: Cereal, Vegetable Seed Oils like Canola or Sunflower Oil, Processed Sugar & Margarine.
Limit your intake of food created in the last 15,000 years. These are generally real plant foods and or plant food with smaller amounts of processing. Think traditionally made breads, vegetables and fruits. You can stick dairy in here too. I always pretend I am fine with Dairy, but if I have too much of it I get congestion. So I limit it. The more robust your body is the more you can handle of these foods if you want. The more health issues you have like obesity, diabetes, allergies, joint pain, depression – then the more you should limit these foods.
Freely eat anything available over 15,000 years ago that is not poisonous.
Disclaimer right at the top here – I am a Keto enthusiast clearly. Living on a Ketogenic Diet means, you eat low carb high fat. So I have to believe that butter is good for you, because I eat a tonne of it. So this post is brazenly pro butter, because I love butter and I think margarine is legalized poison. Just because I am clearly biased, definitely not a doctor, chemist or scientist, doesn’t mean I am wrong though haha.
I try to only eat grass fed butter, and that is the reason for the post really. I can go into most supermarkets and only have a choice of 1 or 2 grass fed butters. I mainly opt for Kerrygold. Now in the same section I have the choice of probably 15-20 types of margarines or spreads!!!
So lets compare –
How Butter is made –
Take the cream off the milk.
Drain off the buttermilk.
You have butter.
How Margarine is made –
Cheap vegetable oil is used, e.g. Soy and Canola.
They are steam cleaned, which turns the oil rancid and removes all vitamins and nutrition. However doesn’t remove all residues of pesticides and solvents.
Oil put through a hydrogenation process, which is a chemical process involving toxic substances like Nikal.
Oil is now semi solid; however it is grey and lumpy and smells really bad. So they add emulsifiers.
They steam clean it again to remove the smell, and bleach it.
They finally add vitamins and artificial flavours… and the kicker… they add yellow colouring to make it look more like butter.
So straight away, why would you choose margarine over butter.
Oh wait Butter is bad for you right? and all them margarines make loads of health claims on their tubs and websites right?. Well its all BS really. Butter is good for you –
Butter contains high levels of Fat-Soluble Vitamins. Guess what; you need fat to absorb some vitamins. Without dietary fat it doesn’t matter how many multi-vitamin tablets you take, you will not be absorbing and storing Vitamin power houses like A, D, E, and K2.
Fat does not make you fat. Guess what does, processed carbs/sugars. Yes butter is high in calories, but it satiates you. So you are less likely to snack or eat large portions.
Butter contains fatty acids, like Butyrate and CLA. Fatty acids have numerous benefits relating to reducing triglycerides, improving insulin sensitivity, improving metabolism and improving mitochondrial health.
Butter is obviously very high in saturated fat, but so what. Saturated fat causes heart disease doesn’t it? Nope! Not the dietary kind anyway. Dietary Saturated fat doesn’t get to your blood stream because your body likes it, knows what it is and uses it. The saturated fat in your blood, is actually mainly caused by all the stress the Liver has to go through processing too many carbs.
Butter raises your cholesterol shock!!! High cholesterol is bad for you right! Nope, not necessarily. There is good (HDL) and bad cholesterol (LDL), in fact there are 3 types really. The good (HDL), the good/bad (large LDL), and the bad/bad (small LDL or triglycerides). It is the triglycerides that contribute to heart disease. Butter increases you HDL, and increases the ratio of large LDL to small LDL. So butter actually lowers your risk of heart disease. This is all good because your body actually requires cholesterol. Your brain is made up from a large percentage of it. Also for us men, you can’t make testosterone without it.
Below is a list of benefits a well know margarine company has put on their website promoting their products as a way to live a healthy life.
80% less saturated fat than Butter. So what!!… dietary saturated fat does not lead to health complications. It was just originally presumed that the link they found between Saturated Fat and Heart Disease was related to how much fat you consumed, it isn’t. It is how many carbs you intake especially the processed kind.
Oils from healthy plant oils. Nope. The Vegetable oils they use are horrendous for your health, due to the heat pressing required to get the oil. It destroys the oil at cellular level, basically becoming poison to the human body. Increasing inflammation and free radicals. You should always get cold pressed oils like, Olive, Hemp, Avocado and Coconut.
Healthier than butter. Erm! So they promote themselves as the healthy option to butter, yet add butter milk. Which is the leftover from butter, which doesn’t have the nutritional benefits of butter just the waste.
Emulsifiers – they say they use emulsifiers like lecithin, which your body requires and is found in healthy foods like sunflower seeds and egg yolk. They don’t say they only use lecithin, they say they use emulsifiers LIKE Lecithin. I would imagine they use a lot of manufactured emulsifiers too. Another funny thing is they say their product lowers cholesterol because cholesterol is bad. However then say lecithin is good because it is in egg yolk, but eggs yolks are known to increase cholesterol. However don’t panic they increase the HDL and lower the small LDL. So a bit of a mixed message on cholesterol here I think.
Added Omega 3 & 6. This is probably the worst. They promote their margarine as being healthy because it contains Omega 3 and 6 (probably added synthetically mind), and that they help maintain normal levels of Cholesterol!!! Really!!! However when you look at the ratio of omega 3 to 6 it is frighteningly bad. Per 100g there is 4.6g of omega 3 and 19g of omega 6. Do we need omega 6… yes we do, but it is vital you have it as part of a sensible ratio with omega 3. Omega 3 is generally found in healthy foods like fish. Omega 6 is awash in the modern diet, especially in the so called healthy vegetable oils. It has been suggested we should eat a 1:1 ratio, but the western diet is around the 1:16 ratio. With omega 6 been the 16. The average human today in the western world, is not eating enough 3 and eating way too much 6. What can an excess in omega 6 contribute to? – heart disease, increased triglycerides, inflammation, free radicals, gut biome issues, diabetes, IBS, depression, obesity ….. The list goes on.
Since the 80’ when all these food pyramids came in, and they tried to get you to replace dietary fat with manufactured low fat crap and told you to eat more grains. Guess what happened, we all got sicker and fatter!!! Thanks for that.
I believe in real food, in real forms for the most part. I eat butter and loads of other types of fat….. but I eat low carb. If you start eating loads of butter but still eat loads of carbs you will get into plenty of health troubles still. Think of it as a Park Swing. The protein is the pivot in the middle that stays the same. Then on one side there is fat and carbs on the other. If you increase/raise the fats, then naturally you have to lower the carbs…. or vice versa but I obviously would not recommend the high carb low fat option that has failed every dieter since the 80’s.
So I apologize for anyone that has got this far down…. I just want more grass fed butter in supermarkets really. If people want to eat margarine, that is there prerogative.
Check out this Guest Post on the benefits of Benching. They also have a great infographic on 55 exercises everyone should try.
Four Proven Benefits of Bench Pressing
Are you looking to build yourself a physique to be well and truly proud of this summer? If you are, you’ll know how difficult it can be to burn fat while packing lean muscle mass onto your frame. You’ve probably also noticed how some muscle groups respond more favourably to training than others. You could perhaps have a huge upper body with smaller than average shoulders for example, despite training shoulders just as hard as the rest of your anatomy. A lot of people find themselves with stubborn chests, which just will not seem to grow, no matter how hard they train. If you are looking to pack muscle mass onto your chest and build yourself a chest that would rival that of a prime Arnold Schwarzenegger, bench pressing is one of the best activities you could ever wish to perform. But what makes the bench press, and all of its many different variants, so hugely beneficial? Well, lots of things as it goes. Here’s a look at four proven benefits of bench pressing.
Fantastic compound exercise – One of the biggest advantages associated with bench pressing, is the fact that the exercise itself is a wonderful example of a compound exercise. A compound exercise is basically an exercise which, because of the body mechanics of the movement, targets multiple muscle groups at once. The exercise is primarily designed to target the pectoral muscles, but as an added bonus it also works multiple other muscle groups simultaneously, so you get a great upper-body workout and subsequently build more muscle and can attain a symmetrical physique. The exercise mainly hits the chest muscles, but on top of that it also works the triceps, the core, your deltoids, and your back, and all that is from just one exercise. Machine-based chest press exercises however, are designed to isolate the chest, so you work the chest and only the chest.
Strong triceps – We’ve just mentioned how because the bench press is a compound exercise, it works the triceps, so if you do plenty of benching your triceps will benefit hugely and will look great. Bench pressing really helps bring out the natural Horseshoe shape of the triceps muscle. As well as building muscle in the triceps however, bench pressing also helps to build crazy amounts of power in the triceps. When it comes to push strength, the stronger your triceps the more power you can generate. This means that by bench pressing, you can increase your strength and generate more pushing power to perform a wide variety of other exercises, including military presses etc.
Variety – Another great advantage associated with the bench press, is the fact that there are so many variants of the exercise to choose from, so you can switch things up so that you never grow bored. The main example of bench pressing that springs to mind is the flat bench barbell bench press. There are however, others to choose from including incline barbell bench presses, decline barbell bench presses, and dumbbell bench presses, which replace the barbell with dumbbells. The great thing about each version of this exercise is that they all provide different benefits and advantages. Flat bench presses are great for adding mass to the pecs, while incline bench presses target the upper pecs, and decline presses work the lower pecs. What’s more, if you go with dumbbells you get a deeper stretch and a greater range of motion, so you can activate more muscle fibres, which will equate to increased rates of hypertrophy, or muscle growth in simple terms. You can also perform the exercises on a smith machine.
Increased strength and power – While many people think of bench presses for building muscle, they are also very beneficial exercises for building overall strength and power. The stronger your bench press becomes, the greater your bragging rights in the gym become. We know that nobody likes a show off, but when somebody asks you ‘how much do you bench, bro’? It’s going to be a nice feeling when you tell them that your 1 rep max is 315. The bench press and all of its different variants are ideal for building explosive strength and power, which will help you out when you perform countless other exercises too. In the US, many pro athletes, including American Football players, incorporate bench presses into their weekly training regimes. Whether you want to press more weight, perform more push ups, throw a ball further, or just generally increase your upper body strength, performing bench presses on a regular basis is a great way to do exactly that.
So, there you have just a few of the many benefits associated with bench pressing. If you would like to learn the techniques behind different bench presses, or simply learn a few new exercises, our useful infographic should tell you everything you need to know, and then more besides.
As we have continue onwards with our keto lifestyle, we have found that there is so much misinformation circulating about keto, the ketogenic diet, and ketosis. If you look up the ketogenic diet in the mainstream media, though it is definitely gaining momentum in recent years, even some of the larger supporters of the diet offer misleading information. More common, poor advice is relayed by traditional media and modern-day medicine, which have led many to believe that ketosis can harm you over the long run. Most physicians, nutritionists, and personal trainers still know little to nothing about the diet, and will automatically dismiss it out of hand. We are Lindsay and Nic, the Millennial Keto Couple, and have recently experienced complete life transformations from implementing the ketogenic diet. After years of falling victim to the failures of modern nutrition and the Standard American Diet, our lives have spun complete around for the better, improving our health, wellbeing, and standards of living with the ketogenic diet. We are here to share our story with you and help you reclaim your health and wellness today!
For as long as I can remember, my life has been ruled by my stomach. Riddled with a constant stream of major stomach and digestive problems beginning as a child, I’ve had issues keeping my food down and finding foods that wouldn’t send me running to the toilet. By evening, I often couldn’t pull my pants up over my swollen belly, or even stand up straight. I would crawl to my bedroom and try to sleep the pain away. I took numerous trips to the doctor, all in vain. I was told I was everything from lactose-intolerant to suffering from IBS or IBD, maybe Crohn’s disease, or maybe just an emotional stomach. Every kid loves to hear that. All the pain you are experiencing is just in your head. Over the years, I tried so many different diets to no avail. I tried dairy-free for years, the FODMAPs diet strict to the guidelines, the AIP diet, as well as vegan in which I was so low energy, all I did was sleep and nap. Not the answer, especially during grad school.
I was beginning to accept that this was my life. Eating, as routinely as possible, in small portions to stabilize my blood sugar while not upsetting my stomach was my daily chore. Trying endlessly to figure out what was wrong with me and why I was having such a hard time digesting food even with probiotic supplements and digestive enzymes. I eat well. I eat organic. Or so I thought…
So, when my husband mentioned to me that he wanted to try a new diet that was very different than anything I had tried, I jumped on board. Anything is worth a try, right? I was desperate for a true solution to my problems and not some mystery diagnosis or random medication. But I have to admit, I was super skeptical going in to this new, mystery diet and didn’t think that it would help me. Boy, was I wrong!
The ketogenic diet is so different from any other diet that I have tried. This is the only diet that actually fundamentally changes your metabolism and your body’s relationship to food and energy. After my quick “keto flu” spell in my first week of transition (I realize now I didn’t have enough electrolytes my first week), I have hardly been sick at all! As someone who was pretty much sick every day and swollen with cramping pains every night, this alone has changed my life. My life on the ketogenic diet has felt incredible. I can’t believe I spent years following traditional dietary advice of high grains, low fat, and low red meat. It just blows my mind to realize how much I have learned and what I have discovered about health and wellness through my personal experience.
On top of that, my energy levels are amazing. For the first time I can remember, I wake up in the mornings with energy. I have sustained energy throughout the day without the routine afternoon crash. I don’t have to stick to a strict eating timeline throughout the day, and can miss several hours without eating and without getting hungry or the “hangries” which I used to be famous for. This may sound over exaggerated, but for the first time in my life, I feel in control of my body and liberated, not stifled, by my eating.
It is so easy to place the blame on something or someone else. It so easy to just accept that this is my fate, and I will always be sick, tired, and in pain. It isn’t my fault. It is just that my stomach is weak. It is so frustrating to try every diet under the sun, just to have nothing work and feel forced to give up. It is so disappointing to have doctors tell you there is nothing wrong and you just need to get over it. I’m sure there are many more people just like me, who have seen countless doctors, just to be given advice that doesn’t alleviate the problems. You feel helpless.
I know we’ve all experienced some kind of health issue in our life, and it is so easy to not feel responsible for our failures. From the poor advice we receive to the food we eat and the habits we have made. Oh, I just don’t have time. I’m just so busy. The truth is, our health and happiness is totally in our own hands. And stomachs, so to speak.
There have definitely been roadblocks and slip-ups on my way to healing my gut. The fact is, our culture promotes the very foods and habits that make us so sick in the first place! Fast food, soda, low fat, breads, pastries, desserts, oh my! I can totally relate to how hard it is to look past the media and see the truth behind all the advertising and advice we have at our fingertips.
What I have learned from living the keto lifestyle has literally changed everything for me. I have my life back. I have energy, I have confidence, I can focus on my life instead of my upset stomach. My career is excelling. My husband has even told me that I am a new person, full of energy after a long work day and excited to spend time with him and our dogs. I now have control over my future, my health, my energy, and everything that’s important to me.
In college, I considered myself to be in good shape, eating relatively healthy, and working out daily with the triathlon team. I was picking up weightlifting and living an active lifestyle. However, as soon as I graduated and got a desk job, the downward spiral began. The hours tied to my desk piled on along with pounds to my waistline. My energy bottomed out, and I began to battle depression and felt completely lost in life. I tried to workout on and off, eat healthy on and off, but I was really struggling and couldn’t be consistent. Even if no one could tell on the outside with everything looking “fine” –a steady salaried job, a happy marriage, etc., I was dying on the inside. I began taking antidepressants for a time, but they were not working for me. I just felt numb and low energy. Then, I really hit rock bottom. I left my job, I was unemployed, exhausted, miserable, and did not have any direction for my life. I was pretty much hopeless. I began to overspend and wracked up a massive amount of debt on top of my student loans. I was in a really bad place, not valuing my life at all. SImply existing became a real challenge for me.
So, I started to listen to Podcasts for self-help and read self-help articles. They helped pull me out of my funk and I very slowly managed to go to the gym more consistently, which always helps. I made a resolution to myself and decided to just get up early 3 days a week no matter what and go to the gym. What if I was tired? No excuse. Feeling sick? Forget about it. Lazy? Not a chance, mister. After a couple months of working out 3 mornings a week, no matter what, I had built myself a healthy habit that stuck. The real game changer happened a couple months after I developed my workout routine. Still listening to podcasts, I eventually stumbled upon the most counterintuitive way of eating I had ever heard of. I had always been a believer in the traditional talking line of what is healthy and what isn’t. This was something totally different. I took nutrition and exercise classes in college and this went against everything I learned, but, if I’m doing everything right and still feeling this bad, then something is wrong. I decided it was time for a change.
Things truly turned around for me when I began this lifestyle shift. I started eating a low carb, high fat diet, meditating, and exercising consistently. Slowly, I felt better and better and things started going my way a little bit more often. Then, when my wife and I decided to launch fully into this crazy diet that says to do literally the exact opposite of everything doctors and the media tell you, my life took a total 180 turn for the better. We started eating a ton of avocados, coconut oil, butter, ribeyes, salmon, 80/20 ground beef, leafy greens, asparagus, bacon, eggs, and oh so many eggs. Did I mention eggs? Which I love, by the way. And cheese! Cheese for days.
Once we were in ketosis, the benefits came hard and fast. The most noticeable thing for me was extreme mental clarity. Then, the energy came next. After that, I started to get more lean. I could suddenly see my six pack again after a few months, just like my college days! I started to feel amazing and happy with my life. My mental fog was lifted, my depression was drastically reduced, and I started becoming more productive, in all areas of my life. I am now stronger than I have ever been, deadlifting 370 pounds, happier, healthier, and getting things done! If you like getting things done, then man, have I got advice for you! This ketogenic lifestyle has fundamentally transformed my life and I have never looked back since. If you want to make this change to your life as well, just know that it is never too late. Use what the world is throwing at you to turn you fat and miserable, and let it fuel your fire to get healthy. I am going to persevere and succeed despite the fact that there is all this crap out there trying to hold me down. I’m unstoppable now!
Since going keto, we have both become much more active, happy, and healthy. Lindsay does her daily yoga practice and Nic does strength training and cardio workouts throughout the week. Weekends are spent hiking, biking, and enjoying the great outdoors. Together, we completed the Santa Fe Half Century, a 50 mile bike ride through rolling hills, on our tandem bicycle! A feat Nic never thought we could accomplish (our tandem is a heavy beast!). Nic will also be competing in the Spartan Beast in Breckenridge, CO in August, 2018. Our lives have been so drastically improved by keto that we are now completely devoted to the merits of this lifestyle. We want to share how to achieve better health and wellness with the world! To do this, we obtained our NASM accredited Keto Health Coach certification and are now launching the first 60 Day Keto Challenge. If you can relate to anything we have mentioned so far, then this challenge is for you. If you want to lose weight, eliminate brain fog, feel better, have more energy, and start to heal digestive and mental health issues, then check out our challenge here: https://www.millennialmethods.com/60-day-keto-challenge.
This challenge is different than any other because you receive:
50+ quick and easy recipes with macros personalized to your goals
Exercises all under 30 minutes delivered to you daily via an app to burn fat fast
Access to our Facebook Community for support
A 1-on-1 phone call with a Certified Health Coach to answer all your questions
A comprehensive Keto Guide
We have partnered with NowKeto, LLC to bring you discounted Keto supplements
In addition, there will be prize drawings and gifts valued at $500+
Our challenge starts Monday, July 9, 2018, and a new round will begin the first Monday of every month after that! If you want any friends or family to join you, you will get 10% cash for every person you send us that signs up!
We would love for you to join us on this health journey!
The journey of a lifetime begins with one small step.
A big thanks to Amanda for this guest post. Check out the below article and check out her blog & social media.
The ketogenic diet is a weight-loss approach, based on the idea of accustoming the body to using ketones for energy (instead of the commonly-used glucose). Also known as a low-carb diet, it can activate the metabolism and help one burn excess fat in an effective manner. However, like with all diets, we are bound to make certain mistakes, especially in the beginning. Keep on reading and discover some of the most common mistakes people make when following this diet, learning how to avoid them at the same time.
Excessive weight tracking
It is clear that the main purpose of a diet is to lose weight, so that you are able to return to a healthy figure. While the ketogenic diet will help you achieve your goals, this does not mean you should track your weight excessively. Each person responds differently and, more importantly, by constantly following every inch you have lost, you will begin to feel pressured. Educate yourself and get on the scale once a week, celebrating every small achievement.
The ketogenic diet requires that you drink plenty of water. The lack of adequate hydration can prevent your organs from functioning normally, especially when it comes to the muscles. Why should you drink a lot of water? Let’s take things step by step. You have begun the ketogenic diet and cut out the carbs; now, your body will use the stored glycogen from the muscles, along with the water in which these are stored. The subsequent dehydration can make you feel not great, so you can easily counteract this feeling by upping your water intake.
Not all fats are good for you
The consumption of fats represents the foundation of the ketogenic diet. But this does not mean that you can go ahead and eat just any kind of fats. One of the biggest mistakes that you can make is eating processed fats, as these will only make matters worse. You are recommended to stay away from vegetable oils, as well as from those that are made from seeds; these will increase the bad cholesterol levels, preventing you from losing weight and increasing the risk of heart disease. You have plenty of healthy fats to choose from, including avocados, olives, nuts, fatty fish etc.
Insufficient fat consumption
Being at the start of your diet, you might be afraid to increase your fat consumption. Remember, this is a period of adjustment and you have to take things step-by-step. Gradually, you will become accustomed to consuming higher quantities of fat, organizing your meals accordingly. Do not be afraid to consume a lot of fats, as these will be used by the body as a source of energy. The ketosis process is pretty straightforward: you eat fat, this is turned into ketone bodies and then used for fuel. The insufficient consumption of fats will force the body to rely on glycogen once again, leading to cravings and unhealthy eating.
Lack of organization
When you begin any diet, including the ketogenic one, you have to become more organized, especially when it comes to planning your meals. You cannot leave things to chance and hope that your random food choices will be enough. On the contrary, by not eating enough fat, you will end up feeling hungry and be more tempted to go back to old habits. You need to plan your meals, choosing your ingredients carefully and calculating your daily macros. Moreover, by planning ahead, you will feel less frustrated and more prepared to reach your weight loss goals.
Salt in reduced quantities
The “keto flu” is something most people experience at the start of the ketogenic diet. What happens is that your body is adjusting to the new diet, causing you to feel lightheaded and tired. As you are eating only healthy food and drink increased quantities of water, you are losing electrolytes. This loss is mainly responsible for the flu-like symptoms and you can easily work against it, by consuming more salt. You can opt for salty sauces, season your meals with regular salt or drink electrolyte water.
Excess protein consumption
As with all else in life, too much protein can do more harm than good. While it is true that proteins are necessary to maintain your muscle mass while following the ketogenic diet, this does not mean you should consume them in excess quantities. Your body will use these proteins as fuel, transforming these into glucose and causing blood sugar spikes once again. This will have a negative impact on the ketosis process, preventing you from losing weight. Plan your meals so that they include a moderate intake of proteins, paying attention to the sources from which these come as well.
Too much physical exercise
You have often heard that, in order to lose weight, you need to work out as much as it is humanly possible. While physical exercise is definitely advised, you have to pay attention to both its frequency and intensity. The more you train, especially when engaging in high-intensity exercise, you will stimulate your appetite and, thus, be tempted to consume more calories. The hunger sensation will be quite bothersome, so you will probably end up giving into unhealthy temptations. Train with moderation and you won’t have any problems regarding such matters.
Lack of targeted training
The ketogenic diet has specific rules that should be followed, including when it comes to physical exercise. As you have seen above, excess training can do a lot of damage, so moderation is recommended. You are also advised to pay attention to the type of training you engage in; there are several possibilities available but the general rule remains – targeted training will support you in losing the desired weight. Among the best choices available, there are: low-intensity aerobic exercises, weight lifting, yoga and stretching, balance and core training.
A final note
The ketogenic diet is one of the most effective weight loss approaches in the world. For it to deliver the expected results, there are certain mistakes you have to avoid, as you have seen above. More importantly, you have to follow the rules of the diet and plan your meals accordingly, opting for a high intake of fats. As for the physical exercise, this should be adapted to the diet and performed in moderation as well.
Author bio: Amanda Roberts is one of the authors behind Nutrition Inspector. She writes about health, nutrition and fitness article to help people live a healthier lifestyle. Follow her on Facebook.
Please note that I am not a doctor or registered dietitian. Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning.
You’ve heard it a million times, I’m sure.
“Carb-load the night before a race.”
“To have enough energy, athletes need to get at least 60% of calories from carbohydrates.”
But, these common ideas might not be so true…
Can Keto benefit endurance athletes?
Steven, the creator of Ketogenic Endurance, tested the keto diet on his own athletic performance (long distance running) over the course of 18 months, with very positive results. You can read about his experience here.
And there are several scientific studies (like the 3 listed below) suggesting that Keto could be a good diet for endurance athletes.
Ultra-marathon runners and ironman triathletes quickly become “keto-adapted”
In this study, researchers looked at 20 high-level endurance athletes, all of which were either ultra-marathon runners or ironman triathletes.
The researchers split them into two groups: group 1 ate a low-carb diet, and group 2 ate a high-carb diet.
And the results were pretty cool:
During intense exercise, the folks on the low-carb diet relied mainly on fat as their source of fuel, meaning that they became “keto-adapted.”
What does this mean for you?
It means that you could experience various benefits associated with keto while still performing as a high-level endurance athlete.
After 3 weeks of following a keto diet, endurance athletes did NOT decrease performance
The cyclists from the study did not have any decrease in performance. It was found that they had the same athletic performance using fat as fuel on keto as they did on a non-keto diet using glucose as their main source of energy.
The keto diet allows obese, untrained athletes to burn fat without negatively impacting performance
Half of the participants were on a high-carb calorie restricted diet, while the other half were on a calorie restricted low-carb diet.
They were looking to see if a calorie restricted diet (either high-carb or low carb) had any negative impact on aerobic exercise performance or muscle strength.
And the results?…
“In untrained, overweight individuals, the consumption of an LC weight loss diet for 8 weeks, does not adversely affect physical function or exercise tolerance compared with an HC diet” and that “Indeed, metabolic adaptations occur that elicit greater fat oxidation during submaximal exercise [in the LC weight loss diet]” (Nature Publishing Group)
What does this mean for you?
Switching to a Keto diet won’t impact your athletic performance even over the course of months.
Getting Started on Keto
If you’re ready to give keto a try, I have the two most important tips to help you get started.
Follow a meal plan when starting out:
At first it’ll be tough knowing what foods you’re allowed to eat, how much of those foods to eat, and how to cook delicious keto foods.
By following a meal plan, you don’t have to worry about any of that. All you have to do is go to the grocery store, buy the ingredients, and follow the cooking instructions.
It’ll make your first couple weeks on keto much, much easier.
If you don’t have accountability on your keto diet, then you’re exponentially more likely to fail or quit.
So here’s what I recommend:
Ask friends, family, co-workers, or neighbors to do keto with you.
Having someone on the keto journey with you will encourage you not to cheat on your diet. It’ll create healthy competition for folks like you who are athletes. And lastly, you’ll have people to cook with and try new recipes with.
Download an accountability app.
An accountability app like this one will create financial accountability surrounding your goal. It essentially works like this: if you don’t reach your goal by a certain date, you have to pay.
Share your goals on social media
By posting to social media and letting everyone know that you’re going to stick to a keto diet, then it’ll be much more difficult to quit since you don’t want to let all those people down.
Should you switch to Keto?
There’s definitely debate still among scientists and athletes about whether keto is a better or worse diet for peak performance in endurance sports.
The studies above suggest that following a keto diet likely won’t hurt your performance.
So, what’s the point of trying keto if it won’t guarantee a performance advantage?
The main benefit of going keto is that you won’t be dependent on glycogen stores. Instead, you’ll have more metabolic flexibility and can instead burn fat for energy.
So, if you want to curb your dependence on carb, then a keto diet could help. Just remember that it can take several weeks for your body to adapt properly so you may suffer a dip in performance during those first few weeks.
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Please note that I am not a doctor or registered dietitian. Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning.
This recipe is one that I always come back to.
It’s so easy to make.
It only has 1g of net carbs per serving.
And it has bacon… Who doesn’t love bacon!?
Low Carb & Keto Oils
If you’re new to low carb and Keto cooking, I’ll also explain the benefits, differences, and drawbacks to some of the most common keto cooking oils.
This recipe calls for either olive oil or avocado oil.
But you could really use any keto-friendly oil that you’d like. For example, you could substitute and use ghee, coconut oil, lard, etc.
The oil that you use will influence the flavor of the dish, so keep that in mind.
I’ll give some brief advantages and disadvantages of the main keto oils below.
Olive oil is an anti-inflammatory oil that has been shown to protect heart health. It’s got lots of antioxidants and has a rich, nutty flavor.
Besides cooking with it, it’s also used for drizzling on vegetables or salads.
Olive oil has a smoking point of 350F.
The smoking point of an oil is the temperature when an oil starts to burn and smoke. When this happens, the oil may lose some of its beneficial properties, so it’s important to avoid overheating the oil beyond its smoking point.
Recently, coconut oil has been labeled by a superfood by some experts (and for good reason). It’s got antibacterial, antifungal and antiviral properties.
But beware: coconut oil can bring coconut flavors to your meal. So if you aren’t too fond of the flavor of coconut, then I’d recommend going with another keto-friendly oil.
Until a couple of years ago, I didn’t even know that avocado oil existed!
One great thing about avocado oil is that it has a smoking point of at least 425F. So if you’re ever cooking foods at a high temperature, then avocado oil is one of your best options.
One thing to note:
While avocado oil has gotten cheaper, I still find that it’s much more expensive than some of the other keto-friendly oils out there.
Think of ghee as butter’s better self.
In our version of keto, we don’t recommend dairy products, including butter, but we are totally gung-ho on using ghee as it has most of the casein and lactose removed.
And unlike butter, which has a smoking point of under 350F, ghee has a smoking point of over 450F, making it very versatile to use when cooking or frying your favorite foods at high temperatures.
If you enjoyed this post, I would love it if you took the time to make a small donation to help keep this blog going, you can make a donation for any amount you would like here. You can also add a little fat to my pan by looking into my offers on Ambassadorships/Sponsorship’s, Product Reviews,Paid Promotionsor buy one of my Keto & Carnivore inspired Apparel items.