DIET & WEIGHT LOSS

Ketogenic Diet Weight Loss Results and Diet Plan (I lost 30lbs In 6 Weeks)

MY KETOGENIC DIET WEIGHT LOSS RESULTS

Before I talk about the ketogenic diet, I would like to give you a little background about myself. A few years ago I had manage to eat and drink my way up to 280lbs.

The only thing I was worried about when I got off work was beer and unhealthy foods. I could go to Long John Silver’s and eat eight pieces of fish, eight shrimp, a large box of fries and still look for more food to eat. The last thing on my mind was any type of diet or exercise.

I had been working out for about a month, doing a total body workout three days a week. When I would workout, I would do three sets of ten reps per body part. I would do the basic stuff like dips, bench press…etc. That’s all I remembered from high school when I played football…lol

As far as my diet goes, I just did what I was taught in the past about eating healthy. It was basically high carbs, low fats, fruits and veggies.

I remembered the old food pyramids back when I was a kid and all I could think of was… “Fat is Bad”… It made sense… Why would I eat fat if I was trying to lose fat?

As you notice at the top of the pyramid, Fats and Oils are to be used sparingly. And from looking at the bottom of the pyramid, I can eat all of the bread, rice, cereal and pasta I wanted. So that’s exactly what I did.

I was eating tons of bread from sandwiches because most of the deli slices were low fat. I’m talking loads of spaghetti, lasagna, mac and cheese and potatoes I could handle.

I didn’t know anything about good carbs or bad carbs. I stayed away from eggs because I thought they would increase my cholesterol and blood pressure.

So I started reading a lot of blog posts, joining forums, watching YouTube videos and downloading free reports to try and figure out what I was doing wrong.

I was reading blog posts as well as question & answers related to dieting on the Bodybuilding forums. I would stumble across posts where people were talking about “keto” but there was really no detailed information about it.

So I started a calories deficit eating 1500 – 2000 calories per day. I would bounce from 245lbs down to 235 and then back up to 250lbs. The days I would only eat 1500 calories, would be destroyed with days when I would eat over 3000 calories of mainly carbs.

For every day the I ate on a calorie deficit, there would be three to four days straight of nothing but junk food. Then the holidays rolled around and I would just pig-out on everything I could get my hands on.

With a job as a furniture mover, working out five days a week at a massive 6’3″ and 245+ pounds, I couldn’t maintain a deficit of 1500 – 2000 calories per day.

Sometime in December, I stumbled across a thread on Bodybuilding forums about eating high fats and cutting carbs. It contradicted everything I knew about dieting thus far.

But for some reason, I was intrigued so I kept on reading. That’s where I first heard the term “low carb dietI started noticing the word Keto pop up again and again so I Googled it.

I brought me right back to a post on Bodybuilding.com you can find here.

For the next couple of weeks, I read about SKD (Standard Keto Diet), TKD (Targeted Keto Diet) and CKD(Cyclical Keto Diet).

I decided to go with CKD since it meant I could eat all the carbs I wanted on the weekend and eat low carb during the week (Or so I thought). It turned out to be a disaster because I would suffer all week long anxious for the weekend to eat carbs.

When the weekend finally came, you would’ve thought I’d never eaten sweets before. It was a nightmare. Then Monday would come and I felt like crap!… The worst part is that I would have to do it all over again.

MAYBE THIS KETOSIS DIET THING AINT FOR ME!

That’s right, it was an epic fail!… After three weeks of this carbno-carb diet thing I was trying. I was just about to give up on it until I finally found a breakthrough.

It turns out, I didn’t have a clue what being in a state of ketosis really meant. So I decided to grind it out with less than 20 grams of carbs per day until I got it right… In about six weeks I had lost 30lbs

THE KETOGENIC DIET EXPLAINED

The Ketogenic diet seems to go against most of the mainstream knowledge and recommendations when it comes to dieting. Why is it, then, that this latest trend in dieting and nutrition is gaining traction and has reportedly been adopted by big name athletic franchises, like the Los Angeles Lakers?

Breaking all the rules for traditional dieting, the focus of the ketogenic diet is getting the body to burn fat. While other diets focus on the amount of food being consumed and its nutritive value, the keto diet is unique in that it focuses on calorie sources.

THE PHILOSOPHY OF A LOW CARB KETOGENIC DIET

The main philosophy is that a person can get their body to burn fat efficiently by exercising and eating the right caloric balance of fats, carbohydrates and protein.

Keep reading to learn more about the ketogenic diet, how it works, how to set yourself up for success with a ketogenic diet plan and what kinds of fantastic results you can expect.

WHAT IS A KETOGENIC DIET?

Starting with the basics, let’s first zero-in on exactly what we mean when we’re talking about a ketogenic diet. The word diet obviously just means “the way we eat” and the word “ketogenic” means “promoting ketosis”;

Ketosis is an energy consumption pattern, or metabolic state, that your body adapts in response to the diet, and ketosis essentially means “fat burning”. So for our foundation, let’s think of a ketogenic diet as “the way we eat to promote burning fat”.

Also, there is a difference between being in ketosis vs being keto adapted. Just because you’re producing ketones doesn’t mean you’re using ketones.

THE KETO DIET BASICS

If you’re a little more into the biochemistry of nutrition, basically what we’re doing in a ketogenic diet is getting the body to burn ketones (a component in fats) instead of glucose (sugar) for fuel.

How can we tell our bodies what compounds to use for fuel and which ones to ignore?

If it were as simple as saying “Okay muscles, today when we need energy let’s focus on burning fat because I’m feeling a little chubby this week”, we wouldn’t have diet plans at all!

KETO DIET RATIO

  • Eliminate simple sugars from the diet
  • Consume about 75% of daily calories from fat
  • Consume about 20% of daily calories from protein
  • Consume about 5% of daily calories from carbohydrates
  • Eat sufficient greens to maintain health and micronutrient load

To fully understand how these factors interact to produce the desired result, you’ll need a quick primer in evolutionary metabolic biology, so let’s dive right in.

SIMPLE KETO MEAL PLAN

Here’s a sample day plan for a ketogenic diet. Try to squeeze in some Lemon Water when you wake up in the morning.

Make sure to eat your avocados every day (even multiple times a day). The high fat and fiber should help with digestion along with other green vegetables.

The snack option is there if you get hungry. You can eat the snack in between meals or after dinner.

Also for dinner, you can use the meat of your choice. Also you can Bulk bake your meats ahead of time so you don’t have to cook dinner every day.

MONDAY:

Breakfast:

Fatty tea/coffee with 2tbsp of butter/coconut oil

2 eggs scrambled with 2tbsp butter (salt, pepper…etc.)

1 cup of spinach

Lunch:

Avocado or egg Salad made with fresh spinach, olive oil, salt and pepper

Salad Dressing Options: 3 tbsp. of fat coming from olive oil, MCT oil, homemade mayo or avocado oil

Dinner:

Baked chicken thighs, drumsticks cooked in 2 tbsp. of butter/ghee, leaf lard, olive oil or coconut oil

For your cruciferous veggie options choose between a salad or cooked/sautéed.

Spinach/broccoli/greens…etc..

For fat added to cooked veggies options: 3 – 5 tbsp. fat coming from fat choices such as: Animal fat, butter, coconut oil, or olive oil

Snack: (Choose 1-2)

1 Avocado

3-6 olives

Fatty herbal tea w/ 2 tbsp. of fat added

 

TUESDAY:

Breakfast:

Fatty tea/coffee with 2tbsp of butter/coconut oil

2 oz. uncured bacon or any other fatty protein (if you do not like bacon)

2 cups of spinach with 2tbsp of butter

Lunch:

Avocado Salad made with fresh spinach, olive oil, salt and pepper

Salad Dressing Options: 3 tbsp. of fat coming from olive oil, MCT oil, homemade mayo or avocado oil

Dinner:

Baked pork steak or cooked in 2 tbsp. of butter/ghee, leaf lard, olive oil or coconut oil

For your cruciferous veggie options choose between a salad or cooked/sautéed.

Spinach/broccoli/greens…etc..

For fat added to cooked veggies options: 3 – 5 tbsp. fat coming from fat choices such as: Animal fat, butter, coconut oil, or olive oil

Snack: (Choose 1-2)

1 Avocado

3-6 olives

Fatty herbal tea w/ 2 tbsp. of fat added

 

WEDNESDAY:

Breakfast:

Fatty tea/coffee with 2tbsp of butter/coconut oil

2 eggs scrambled with 2tbsp butter (salt, pepper…etc.)

Fatty bacon or sausage (watch for sugar/carb ingredients)

1 cup of spinach

Lunch:

Chicken Cobb Salad made with fresh spinach, olive oil, salt and pepper

Salad Dressing Options: 3 tbsp. of fat coming from olive oil, MCT oil, homemade mayo or avocado oil

Dinner:

Meat of your choice cooked in 2 tbsp. of butter/ghee, leaf lard, olive oil or coconut oil

For your cruciferous veggie options choose between a salad or cooked/sautéed.

Spinach/broccoli/greens…etc..

For fat added to cooked veggies options: 3 – 5 tbsp. fat coming from fat choices such as: Animal fat, butter, coconut oil, or olive oil

Snack: (Choose 1-2)

  • 1 Avocado
  • 3-6 olives
  • Fatty herbal tea w/ 2 tbsp. of fat added

 

THURSDAY:

Breakfast:

  • Fatty tea/coffee with 2tbsp of butter/coconut oil
  • 2 oz. uncured bacon or any other fatty protein (if you do not like bacon)
  • 2 cups of spinach with 2tbsp of butter

Lunch:

Egg Salad made with fresh spinach, olive oil, salt and pepper

Salad Dressing Options: 3 tbsp. of fat coming from olive oil, MCT oil, homemade mayo or avocado oil

Dinner:

  • Chicken thighs (baked) or other meats cooked in 2 tbsp. of butter/ghee, leaf lard, olive oil or coconut oil
  • For your cruciferous veggie options choose between a salad or cooked/sautéed.
  • Spinach/broccoli/greens…etc..
  • For fat added to cooked veggies options: 3 – 5 tbsp. fat coming from fat choices such as: Animal fat, butter, coconut oil, or olive oil

Snack: (Choose 1-2)

  • 1 Avocado
  • 3-6 olives
  • Fatty herbal tea w/ 2 tbsp. of fat added

 

FRIDAY:

Breakfast:

  • Fatty tea/coffee with 2tbsp of butter/coconut oil
  • 2 eggs scrambled with 2tbsp butter (salt, pepper…etc.)
  • 1 cup of spinach

Lunch:

Avocado Salad made with fresh spinach, olive oil, salt and pepper

Salad Dressing Options: 3 tbsp. of fat coming from olive oil, MCT oil, homemade mayo or avocado oil

Dinner:

Baked chicken thighs, drumsticks or meats cooked in 2 tbsp. of butter/ghee, leaf lard, olive oil or coconut oil

For your cruciferous veggie options choose between a salad or cooked/sautéed.

Spinach/broccoli/greens…etc.

For fat added to cooked veggies options: 3 – 5 tbsp. fat coming from fat choices such as: Animal fat, butter, coconut oil, or olive oil

Snack: (Choose 1-2)

  • 1 Avocado
  • 3-6 olives
  • Fatty herbal tea w/ 2 tbsp. of fat added

 

SATURDAY:

Breakfast:

  • Fatty tea/coffee with 2tbsp of butter/coconut oil
  • 2 oz. uncured bacon or any other fatty protein (if you do not like bacon)
  • 2 cups of spinach with 2tbsp of butter

Lunch:

Chicken or egg salad made with fresh spinach, olive oil, salt and pepper

Salad Dressing Options: 3 tbsp. of fat coming from olive oil, MCT oil, homemade mayo or avocado oil

Dinner:

Baked chicken thighs or drumsticks

For your cruciferous veggie options choose between a salad or cooked/sautéed.

Spinach/broccoli/greens…etc..

For fat added to cooked veggies options: 3 – 5 tbsp. fat coming from fat choices such as: Animal fat, butter, coconut oil, or olive oil

Snack: (Choose 1-2)

  • 1 Avocado
  • 3-6 olives
  • Fatty herbal tea w/ 2 tbsp. of fat added

SUNDAY:

Breakfast:

  • Fatty tea/coffee with 2tbsp of butter/coconut oil
  • 2 eggs scrambled with 2tbsp butter (salt, pepper…etc.)
  • Fatty bacon or sausage (watch for sugar/carb ingredients)
  • 1 cup of spinach

Lunch:

Avocado/egg Salad made with fresh spinach, olive oil, salt and pepper

Salad Dressing Options: 3 tbsp. of fat coming from olive oil, MCT oil, homemade mayo or avocado oil

Dinner:

Baked chicken thighs or drumsticks

For your cruciferous veggie options choose between a salad or cooked/sautéed.

Spinach/broccoli/greens…etc..

For fat added to cooked veggies options: 3 – 5 tbsp. fat coming from fat choices such as: Animal fat, butter, coconut oil, or olive oil

Snack: (Choose 1-2)

  • 1 Avocado
  • 3-6 olives
  • Fatty herbal tea w/ 2 tbsp. of fat added

Let’s work through this meal plan and note some differences from conventional plans for bulking or cutting. Firstly, we’re having eggs for breakfast because we know that have protein in the morning will kick-start the metabolism for the day, and we need to get the body working early to maximize fat burn throughout the day.

Later on you can advance to an egg fast diet if you want to supercharge your results after you’ve been on keto for a while but it’s optional.

There’s no particular emphasis on protein consumption here as with most bulking diets, but we do want to get some fats working early. Pesto will help your body start producing ketones.

If you’re a coffee drinker, mixing coconut oil into your coffee in place of your typical cream and/or sugar will help you eliminate that simple sugar from your diet as well as giving you an early blast of energy to start off your day.

For the morning snack, it’s significant that we’re not going for a fruit or vegetable or something high in protein. Cheese works well in the ketogenic diet because it provides many calories from fat while being virtually devoid of carbs (check the nutrition label) and relatively low in protein.

At lunchtime, it’s important to eat fish instead of a chicken or a steak. Salmon and Tuna steaks are great whole foods – don’t cut corners and buy it in a can. Fish are full of Omega-3 Fatty Acids – healthy fats that break down into a great energy source throughout the rest of the day.

Incorporating healthy fats into our preparation of the main foods in the diet helps to balance calorie intake towards fats, so ensure that you’re using either extra virgin olive oil or a coconut oil to prepare that fish and not just baking it in the oven.

For your afternoon snack and post-workout, just double check that everything you want to take is sugar-free and low in carbohydrates.

Dinner is generally similar to lunch. Learn your go-to foods so you can easily track your nutrition throughout the day and use dinner to make any tweaks that will balance out your macronutrient ratios as best you can.

Steak is great because you can get a lot of fat along with a good amount of protein, so you’ll really be upping your calorie count and keeping your ratios solid as well.

If your need added fats, you can always eat an avocado or a couple tbsp of coconut oil.

Ketogenic Diet Weight Loss Results and Diet Plan (I lost 30lbs In 6 Weeks)

Ketogenic Diet Weight Loss Results and Diet Plan (I lost 30lbs In 6 Weeks)

If you enjoyed this post, I’d be very grateful if you’d help it spread by emailing it to a friend, or sharing it on Pinterest. Thank you! <3

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