It’s been quite a while since I’ve done some myth debunking. For that, I do apologize. But, wait no longer my friend. I’ve had quite the interest in ketogenic and intermittent fasting protocols as of late and I thought I would address some issues and concerns here.
Keto, short for ketogenic, has seemed to have been getting a lot of bad press lately, from what I’ve seen at least. It’s easy for fitness professionals to criticize a restrictive diet such as the ketogenic diet. I get it. However, to say that it has no place is too definitive an answer for me.
I think the ketogenic diet is great but, as with anything, it has it’s drawbacks…
First, the ketogenic diet is virtually a carb-less diet. It’s wicked restrictive on the carbs and can be relatively restrictive for protein intake. For a complete overview of the ketogenic diet click here.
The ketogenic diet is not something to be taken lightly. You need a solid game plan with a well thought out entry and exit strategy. Note taking and a good intuitive sense on the inner workings of your body are imperative.
1. It’s Not a Magical Diet
In order to lose weight, you must be in a caloric deficit, period. We can argue about that all day long but when it boils down to it, it’s the truth. (I cover this later in this post, so keep reading, or skip to it and come back. Either way, please stay on this page as long as possible so I can increase my relativity on google search.)
Fat is very satiety, assuming your consuming quality sources. Therefore, many people naturally experience a significant weight loss while eating a ketogenic diet. In fact, just by cutting out carbs, I’ve seen people drop 8-15 lbs within the first 10-14 days. Personally, I dropped 8 lbs over the course of a weekend.
However, you can put on a significant amount of weight if you eat in a caloric surplus. Remember, fat yields 9 calories per gram while carbs and protein only yield 4 calories per gram. This does not make fat inherently bad. Not at all. However, be mindful of the calories you are putting into your body.
2. Food Quality is of Utmost Importance
More so than others, the food quality on a ketogenic diet is imperative. Your beef and dairy products must come from grass-fed sources. The quality of the fat is critical. May I remind you that 70-80% of your diet is coming from fat so lets not sell ourselves short here. When it comes to fish, wild-caught sources are necessary.
While it’s fun to eat a ton of bacon, I wouldn’t go overboard with it here. Coconut sources and medium chain triglycerides (MCTs) are great sources to help increase fat intake and provide you with energy.
Where the breakfast eaters at??
I’ll tell you what, nothing makes me laugh more than when I hear, you must eat breakfast. It’s critical for you metabolism. Perhaps, a close rival to that would be when people say that you shouldn’t skip meals. Most days, I not only skip breakfast but lunch too. Lately, I’ve been longer fasting periods. They can range from 18-24 hours.
Your Workouts Will Suck With No Food Before Them Bro!
Yeah, I guess your right. Just last night, after a 24 hour fast, I finished my top set of dead lifts at 405 for 3 reps. I weighed in around 172 that morning.
Perhaps, that was an anomaly though, right?
I’ve touched on this before so I won’t go too much further here. Check out what I’ve said before here. By the way, I wrote that over a year and half ago and have been training fasted for about 95% of my workouts. If you have seen me over that time frame, I think you would notice I have put on a tad bit of muscle.
Renew your mind and challenge your assumptions. The Relentless Mindset is an invaluable tool. Perhaps, this would be a good time to plug my book? Click the link above to purchase.
Calories In vs. Calories Out
“If you can’t explain it simply, you don’t understand it well enough.”
– Albert Einstein
When it comes to building muscle, there are ONLY two things you need to worry about:
1. Progressive Overload
2. Caloric Surplus
Now, how you go about those two things is another story. There are many different ways to achieve the above and differing strategies to tailor them to your specific goal. But, in a nutshell that’s all you have to do.
When it comes to fat loss, there is ONLY one thing you need to worry about:
1. Caloric deficit
A lot will argue that is more complicated than that. The truth is: it’s not but yet it is…
You see, the complicated-ness is not in the principle of burn more than you consume. The complication lies in the ability to track consumption and expenditure with any kind of consistency.
Let me preach on it…
It’s virtually impossible to track exactly how many calories you consume. Even if you were to know the exact calorie number, it would be virtually impossible to determine how many calories were burned off during the digestive process, as there is a cost to digestion. Even further, it would be extremely hard to determine where the calories are utilized and how much are being excreted via waste.
On the flip side, it’s virtually impossible to determine the exact amount of calories burned throughout the day. Resistance training is very deceptive in the amount of calories required. Most of the caloric burn doesn’t take place until after the workout is over and depending on the intensity and duration, the amount of calories burned can vary widely.
I don’t say these things to discourage you from tracking your steps, weighing out your food, and monitoring your weight. Rather, I suggest you don’t take them as the end all be all of your success. There is much at play. But when it boils right down to it, weight/fat loss is as simple as remaining in a caloric deficit.
The difficulty lies within the realm of ensuring that you are in a deficit because I’ve found that people will very easily over-estimate caloric burn and under-estimate calorie consumption.
Eggs & Chocolate
I haven’t eaten eggs in months. This saddens me. My favorite food of all time. I have a slight intolerance to them. Nothing horrible like diarrhea pants or anything. I can just tell they don’t sit on my stomach well and I hate that feeling. It slows me down and ultimately pisses me off a bit.
I have found the same thing happens with chocolate. Not a huge deal because I don’t eat it a ton and can do without it for the most part. But, this too, pisses me off a bit. I do love chocolate and peanut butter and I find this is a no go also.
At this time, I am scared to test my cheesecake tolerance. I’m afraid losing my two favorite foods (eggs and cheesecake) would be too much to bare at this time. On the bright side, I think my beloved fruity pebbles are still an okay option.
Don’t get me wrong, I don’t eat these things all the time but bet your ass that from time to time, I get down on some cheesecake and fruity pebbles! Yet, I’m able to stay lean. Remember, what I said about a caloric deficit? Through that in with the proper nutrient timing and you’ll be surprised what you can get away with.
Interested in more info and perhaps some guidance? Inquire through email: firstname.lastname@example.org.
Building Muscle, Losing Fat – Simultaneously?
Once again, allow me to blow your mind. It’s not impossible. I’ll leave this for another time. They say to always leave people wanting more so I shall do that here. This article has already gone on long enough. If you have gotten this far, I thank you very much. If you wish for me to elaborate on this topic, please message, post on my Facebook wall, snapchat (@nlatoof), with your requests.
Until next time my friends,