In this article, I’m going to go deeper into the rabbit hole giving you all the practical information you need to start a Ketogenic diet properly. But first, before starting, you need to know that the ketogenic diet is for those who are ready to do whatever it takes to have a super sharp mind, great steady level of energy, lose the unnecessary body fat and eventually reach a powerful level of health. But it is not for the weak of mind.
If you need a proper introduction to the concept, first read: How to lose weight, get lean and mean with the ketogenic diet.
You might have noticed that in order to be successful in life, you need to have a great and constant level of energy. Business requires it. I always talk about how following a good strength training program is a must for that, but if you want to bring it to the next level, an extreme diet like this one is the shit!
Now let’s see the different ways it is done.
Types of ketogenic diets.
Anabolic diet & Cyclic ketogenic diets aka CKD
Those are diet pattern primarily design for competition oriented powerlifter and bodybuilder in an attempt to create the optimal hormonal condition for muscle growth.
By alternating a (High Fat – No Carbs) Keto, with some (High Carbs – No Fat) Carbs refeeds, the bodybuilder aims to create a highly anabolic fat burning state where the testosterone will be elevated and the body becomes sensitive to insulin. Then he switches to a short carbs load that will use the insulin sensitivity to stimulate muscle growth and glycogen overcompensation.
It can go something like 6-day keto then 1-day carb load. But, there are many variations.
Basically, it’s a trick to get big while staying lean.
But, unfortunately, those constant carbs refeed, will prevent you to become truly “Keto-adapted” and besides the nice bodybuilding effect, you won’t have the surely fantastic benefit of the real Ketogenic diet. It could work great once already “Keto-adapted” taught.
Most people doing a pattern like this comment that being in ketosis sucks. The reason is, they are not truly in ketosis.
Keep in mind, you can still gain quality muscle while staying lean on a longer-term Keto.
Cutting phase / weight lost ketogenic diets
One of the most popular ways of running a Keto is to do it for a month or two in an attempt to lose a couple of pounds on the scale quickly. Even if it looks like it works, its fare for being ideal, because in fact, what happens is that in the first weeks your body will drop the water retained by the carboHYDRATE and being only a water loss, the weight will come back as soon as you will eat carbs again.
Furthermore, since they generally cut the calories before the body has fully “Keto-adapted”, the body will start converting your muscle’s amino into glucose trough glycogenesis.
Yeah, you are in ketosis, but your body is still a glucose junkie and will do whatever it takes to get some.
Bottom line, you lose weight fast, but it is mostly water and muscle.
Will see in detail, more about how to do it properly later… keep reading…
Long-term ketogenic diets
Mostly when people, with patience, plan doing it for a period of 6 months to a year, in order to properly keto-adapt and rep the real benefit, like getting super fit and healthy.
Many of those people will stay on it for an undetermined period of time once they realize how good they feel and as they become addicted to the high level of mental clarity and sustained level of high energy it provides.
On the long term, it is truly a performance-enhancing diet, and many peoples never want to go back to a carbs base diet after.
Medical ketogenic diets
Whether it is to stop cancer in its tracks or even reverse it, to fix epilepsy or a wide range of digestive problems like candidate overgrowth, leaky guts or even some autoimmune disorder like seasonal allergies, many people use a very strict form of medical ketogenic diet to fix their health.
In this case, more strict on the choice of food and on the quantity of the fat intake.
Seasonal ketogenic diets
Following the same idea of the long-term ketogenic diet, but with a seasonal break. Usually, done in synchronization with the cycle of nature.
During the summer, when the sun is stronger, your vitamin D levels are high and when the trees are producing their sweet fruit. Well, time to take a break of 2 to 3 months and go back to carbs based diet.
Since you have properly keto-adapted over a long period, your return to ketosis and its benefits is greatly accelerated.
The proponent often tries to mimic the natural, cycle of their primal ancestors living in the northern region, where they would have been in ketosis during the winter and on carbs during the summer.
Now, let see how to get into ketosis and the issues you might encounter.
Phases to get into a ketogenic state
Phase 1 – Transition to ketones (3 days to 1 week)
This is the most problematic phase and also where a lot of uninformed people fail. It is very important to be very strict, to not cheat, and follow the advice during that phase if you want the process to go as fast and smooth as possible.
In this phase, you will starve your body from glucose. This takes generally 3 to 5 days.
During that time, you will lose a lot of water, because carboHYDRATE retain a lot of water. The problem is, during this flush, you will piss a lot of your electrolytes and minerals.
Sodium, Potassium, and Magnesium will most likely get out of whack.
This can lead to all sorts of symptoms like headaches, diarrhea, constipation, muscle cramp, low energy.
Those symptoms are also called “The Keto flu”, they are temporary but you need to address the problem.
It is best to supplement during at least the 2 first week, in order to maintain or replenish levels of minerals.
Here are the best supplements for that purpose with links to get them at the best price.
Keep in mind, on a keto in general; you will need to consume food that will be rich in these minerals since the water retention is lower.
Spinach, avocado, cacao and Himalayan salt, will generally do the job.
Another problem that can happen when you start a Keto is that if you have a big Candidate (yeast) overgrowth, they will start to die in large amount since they feed on sugar. This is amazing for your health in the long term, but right now, all those dead body’s are toxic and this can contribute to some “Keto Flu” symptom.
Drink plenty of water and get Digest-Aid Bile Salts, if you have a skin rash, as it will help your body to get the job done more easily at first.
Once deprived of glucose, your body will start to produce ketones, but it will take some time before he can use them efficiently.
Don’t force yourself to cut down the calories yet. Continue to eat your maintenance level or even a little bit more to facilitate the transition.
Phase 2 – Keto adaptation (2 weeks to 3 months)
After 2 weeks of a strict keto diet, it’s not the time to celebrate yet. The benefits will take more time to come. Try to keep your caloric maintenance level in check.
It’s not time yet to cut down the calories drastically yet, or to start intermittent fasting.
If you cut now, you will slow down the process and convert muscle into glucose. VERY BAD!
It takes time to teach your body to your fat as a primary source of energy and to detox itself from its glucose addiction.
Stay strict and do not relapse. No carbs refeed allowed in phase 2.
During this period, you will gradually feel better and your body will increase his efficiency to use ketones.
Your feeling of hunger and your appetite will diminish naturally, listen to your body, but don’t cut down too much yet.
The key in this phase is to be strict and patient.
Your guts will clear itself from yeast infection and the damage will start healing. This will enhance your immune system and nutrient absorption, which will later lead to a great feeling of well-being and better health.
By the way, if you eat the SAD, Standard American Diet for most of your life and already used antibiotics before, consider you have a yeast overgrowth, period!
If you have leaky gut or any kind of moderate to high damage to your digestive system, this phase will take more time.
Using a good probiotic supplement will help in that case.
In addition, if you think you have a digestive issue, stop caffeine, cheese, and cream for a while, as it will help in the healing process.
Only when you feel the following benefits on a constant basis, you can consider yourself keto adapted:
- Excellent and steady level of energy through the day.
- Clarity of mind, calmer, reduction in stress and anxiety.
- No more food craving.
- Reduction in appetite.
You can count a good 3 month for that phase and the sicker you are the longer it will take.
Phase 3 – Keto Adapted ( 2 months / 3 months to … whenever…)
Now all the crazy good benefits are kicking in! Yeah!
Now its time to cut down the calories if you want to get ripped!
Cut down smoothly from a day to another and you will not even feel any hunger.
Your energy will stay the same and sometime you will just forget to eat simply because your body is fully adapted to burn your own body fat.
It will just come off naturally without much effort.
If you stay active and follow a kick-ass strength-training program like Body of a Spartan, you will get fit without a doubt in my mind.
Going on intermittent fasting won’t be necessary, but if you do it, it will be super easy and will work like a charm.
Once you are properly keto-adapted, at least 3 months in, occasionally you can do small cheat/carb refeed. Especially, if you train hard in the gym. However, I suggest you to cheat wisely, to take advantage of the cheat meal to get some good nutrient.
For example, a simple apple, who taste essentially garbage for someone on SAD will be an extremely delicious treat for someone on a keto.
So if you cheat, get your favorite tropical fruit to do it!
Eating a mango is better than eating a pussy once keto-adapted, I swear to god.
If you go for a bowl of pasta, you will be disappointed. Your brain is free from his glucose addiction and most likely, you will find that it is tasteless and make you feel like shit in comparison to your usual keto state.
Doing keto is like taking the Red Pile when it comes to carbs… Seriously, you will not crave them anymore.
Let’s quickly look some of the benefits in order to motivate you a little.
Clarity of mind, and sustained feeling of calmness because your brain runs more efficiently on ketones and also because ketones have a neuroprotective effect. In addition, your body produces more GABA on a ketogenic diet, which helps even more to reduce anxiety and stress. Perfect for an Alpha state of mind.
In 1926, Dr. Otto Warburg won the Nobel Prize for his “Warburg Theory of Cancer”, which states that cancer and tumor growth are enabled by feeding on glucose through a process called glycolysis, thus, the cutting of glucose completely starve cancerous cell as they cannot use ketones as energy. Many people have been able to stop the progression of their cancer and even reverse it completely on keto. Those stories are all over the net.
Long-term stable level of energy, even if you do an endurance sport like a triathlon, for example, you stay energized all the time because your body uses your own body fat efficiently as an energy source. A lot of people on keto also report needing less sleep.
High carbs diets have been linked to chronically increased blood levels of C-reactive protein, an inflammatory marker associated with heart disease. Ketones burn way more efficiently than carbs, thus creating far less ROS reactive oxygen species and secondary free radicals that can damage your cellular and mitochondrial cell membranes, proteins, and DNA. Hell yeah!!! Cleaner fuel source!
Reduce seasonal allergy
Allergies are autoimmune diseases. Most autoimmune diseases, root causes are gut problems. Especially form some leaky guts issue. Those guts issues are mainly caused by yeast overgrowth that feed on sugar and from a large array of genetically modified protein like gluten and never-ending consumption of processed food. The keto diet is very strict and all that garbage goes out the windows.
With the sum of all the effects the keto as on your health. Better energy levels, better nutrient absorption, better mental health, no more autoimmune disease, cancer prevention, reduction of chronic inflammation, increase in testosterone, lower body fat, the bottom line is that you simply age slower in comparison to everybody else… You will live better and most likely longer.
Hey, this is getting long; I’m going to write more about this subject in the future.
Stay tuned, stay strong and be the mother-fucknn’n Alpha male!