Intro to Ketogentic Dieting:
While Keto has been around for a while, it is recently hitting the mainstream fitness community.
There are 3 different forms of Ketogenic Dieting –
1. Standard Keto
2. Cyclical Keto
3. Targeted Keto
Standard Keto – the most well know and simpliest form of a ketogenic diet. This way of organizing your nutrition does NOT include adding carbs back in, or re-feeding. (moderate-high protein, high fat, low carbohydrate).
Cyclical Keto – This variation of keto dieting implements recurring carbohydrate re-feeds to help restore muscle glycogen stores for a short period of time after stores have been completely depleted. ( When to add carbs back in will depend on goals and personal preference. )
Targeted Keto – Utilizes intermittent periods of carbohydrate intake specifically around the workout timeframe. The goal here is to provide enough glucose to enhance athletic performance without inhibiting ketosis for extended periods of time.
Which type is best for me?
Since removing carbs from your diet will INITIALLY lower your energy levels and performance, I would suggest started with targeted or cyclical keto and seeing how that effects you. Standard Keto will REQUIRE at least a 2 week period of strict carb removal in order to show results. These two weeks have often been termed the ‘Keto Flu’ because of the drowsiness, lack of focus that many people experience. After this time period, your body will adjust to using fats as fuel and energy levels will return to their natural state.
I will be starting a CYCLICAL KETO program!
During my figure competition prep, my body really really responded well to carb cycling. I removed carbs ( however kept my post workout carbs ) for 3 days. Eating mostly proteins, veggies and fats. On the 4th day I added carbs back in, but still kept my carbs at less than 120g per day. Than repeating. ( 3 days low carb, 1 day carb )
This time around I will be testing out 5-6 days of low carb, 1-2 days of high carb.
How do I start?
The most important thing is making sure you understand what the macronutrient ratios are on a true ketogenic diet. (and making sure you understand HOW TO CALCULATE YOUR MACROs to begin with. This tool follows the 40% Protein, 40% carb, 20% fat breakdown. Remember Keto does not follow that!)
This is a diet that has about 75% of its calories from fat, about 20% of its calories from protein, and about 5% of its calories from carbohydrate.
To begin, start by estimating what your caloric needs are on a daily basis. Then divide that total by 75%, 20% and 5% to find your fat, protein and carb totals.
(When it comes to 5% carbohydrates I think it’s important to note that it is net carbohydrates. So you are taking out fiber from that calculation. Green leafy vegetables are huge on this diet, taking a fiber supplement is also important.
Supplementation / Food
What to take:
- Meats ( chicken, beef, pork, lamb, turkey, fish, etc)
- Fats/Oils ( nuts, seeds, olive oil, grass fed butter )
- Dairy ( cheese, sour cream, yogurt )
- Low carb Veggies
- Low sugar fruits – BERRIES only
- UNFLAVORED BCAAs
- Creatine – personal preference, but critical in the production of ATP – which supplies your cells with energy.
What NOT to take:
- Flavored BCAAs – may contain glucose / sugar
- Whey Protein
- Artificial Sweeteners
MY Keto Approach
My daily calorie intake will stay around 1500 calories. ( I WILL ADJUST as needed )
I am 5’5″ and about 145lbs
75% fats – 1125 calories = 125 grams of fats per day
20% protein – 300 calories = 75 grams of protein per day
5% carb – 75 calories = 20 grams of carbs per day ( This is low for me. I kept my carbs between 30-40g per day… I might adjust this as needed )
Breakfast – 41g fat, 25g protein, 6g carb, 493 calories
Scrambled Eggs (2), in olive oil (1 TBSP)
Bacon (2 pieces)
Raw Baby Spinach (1 cup)
Lunch – 47g fat, 37g protein, 12g carb, 618 calories
Ground Beef – (3oz)
Taco Seasoning (2 tsp)
Romaine Lettuce (2 cups)
Avocados (1/4 avocado)
Sour Cream (1/4 cup)
Cheddar Cheese Shredded (1oz)
Dinner – 19g fat, 26g protein, 4g carb, 291 calories
Salmon (4oz), cooked in Butter (1/2 TBSP)
Sour Cream – (2 TBSP)
Asparagus (6 spears)
Daily Macros –
107g fat = 963 calories
88g protein = 352 calories
22g carbs = 88 calories
Total Calories: 1403 ( with room for a few additional high fat snacks throughout the day )
Stay tuned for my progress! and Updates.
Take a look at a more IN DEPTH, and SCIENTIFIC look at the different types of ketogenic diets and the processes in which your body goes through.
What is Ketosis?
What is the Ketogenic Diet?