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Fitter Focus: The KETOGENIC Diet for Beginners

January 24, 2018



This Fitter Focus is geared towards giving you a base understanding of the Keto diet by explaining the purpose, benefits, and a few drawbacks you may encounter as you set off on this new nutritional pathway.  As with any form of nutrition be sure that the outline fits your fitness lifestyle to obtain the results you are working hard for. The biggest mistake I encounter as a fitness professional, are my clients following a nutritional pathway or diet that is not conducive to the results they are seeking. I strongly urge that you sit with a professional (nutritionist, physician, fitness coach) to help you set your goals for your new pathway so mistakes are limited, saving you time and money. 


K.I.S.S KETOGENIC, "Keep It Simple Stupid! "


The purpose of the diet is to force the body based off of macro intake into Ketosis which is a normal metabolic process. When the body does not have enough glucose (sugar) for energy, it burns stored fats instead. “Macros” is a shortened version of macro-nutrients. These are the “big 3” – FATS, PROTEINS, and CARBS. In a simple plan, 60%-70% of calories will come from FATS; 15%-30% from PROTEINS; 5%-10% from CARBS.  You do have different approaches to the Keto diet you can choose from to fit your fitness goals and lifestyle. 


One: 5 days of Keto diet follow 2 days of high carbs. 
Two: Carbs only before and after your workouts. 
Three: High protein Keto diet where your FATS are set at 60% and PROTEIN is at 35%. 


The facts stay the same no matter the approach you use. By drastically reducing CARBS with healthy FATS you place your body in a Ketosis state that will result in weight loss.


SHOULD I DO THE KETO DIET: "There's Nothing New Under The Sun!"


For all of you who think the Keto diet is something new and improved, sorry, it's just a cleaned up version of your Atkins and Paleo-lithic diet! The Keto diet is a very low-carb diet which turns the body into a fat-burning machine. It has many proven benefits for weight loss, health, performance, and if followed correctly you should be very excited about the results you are about to work towards! Weight loss is a benefit from the Keto diet; the results range from lowering your bad cholesterol (LDL) and raising your good cholesterol (HDL); this helps fight heart disease and prevents excessive insulin release which helps create normal blood sugar levels if you suffer from type 2 diabetes. Also, new studies found in the Journal of LIPIDS RESEARCH (www.jlr.org)  prove that the Keto diet helps in fighting neurological disorders that include epilepsy, headache, neuro-trauma, Alzheimer's disease (AD), Parkinson's disease (PD), and sleep disorders. 


Also known as the 'carb flu,' the Keto flu is a natural reaction your body undergoes when switching from burning glucose (sugar) as energy to burning fat instead. In fact, some people say the Keto flu symptoms can actually feel similar to withdrawing from an addictive substance. This withdrawal leaves you feeling hangry and not the lovable angle we know to be sent from above.  For the average person symptoms usually begin within the first day or two of removing carbs.


In extreme cases, the Keto flu can last up to a month, but that is very uncommon. 

If you’re used to eating a diet high in refined sugar and processed foods, you’re more likely to experience the ‘withdrawal’ symptoms of removing carbs. In fact, studies show that sugar is more addictive than certain drugs. If your diet is relatively low in processed sugars and starches, you may only encounter mild Keto flu symptoms or none at all. Whether or not you experience the Keto flu can depend on your genetics. Some people are naturally ‘metabolically flexible,’ which means they can shift metabolic states easily without experiencing health symptoms.

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