Alright, let’s get something straight right out of the gate:
The Ketogenic diet isn’t a magic bullet for dropping 5, 10, or 50 pounds.
You heard me. If you’re looking for an easy answer, you’ve come to the wrong place.
Why? Because the Ketogenic diet is just like any other weight loss or fitness plan — you’ve got to put in the work.
Like any other diet, you’ve got to create a caloric deficit, eating fewer calories than your body burns.
At the end of the day, any eating plan that allows you to eat fewer calories than you burn is going to get you to your goals, whether that’s getting abs or a bikini body.
And, if your goals are all about gains, you’re still going to be hitting the gym day in and day out to make that happen.
You should know by now that I’m not about easy fixes.
That being said, I have achieved AMAZING results on the Ketogenic diet. There is something special about the Keto diet — the Keto diet turns your body into a fat-burning machine.
And, if you know the right approach, you can stay lean and build muscle all the time. None of that fat bullsh*t that comes with conventional methods of bulking up and the cutting down.
Ready to get your best body ever? Here’s everything you need to know about shredding up with the Ketogenic diet.
What’s KETO and how does it work?
Let me set something straight off the gate: A Ketogenic diet and a low carb diet aren’t the same thing!
These are two different diets that create a caloric deficit for weight loss and they do it in two totally different ways.
What sets the Ketogenic diet apart? First, it is DRASTICALLY low carb. I’m not talking about cutting back a on some bread or skipping dessert. I’m talking about extreme carbohydrate deprivation. And, unlike other low carb diets, a Ketogenic diet requires replacing those missing carbs with fat. Lots and lots of fat.
Here’s what happens to your body when you drop your carbohydrate intake while upping your fat intake — your body makes a switch. It stops burning glucose for energy and burns fats instead. And, when your body makes this switch, it starts producing Ketones.
Listen up! This is important: fats are a critical component of the Ketogenic diet.
If you simply drop your carbs and up your protein, like in other low carb diets, you’re not going to achieve that Ketogenic state. Instead, your body actually starts converting all of that extra protein into glucose, a process known as gluconeogenesis.
Why is this an important distinction? Because avoiding excess glucose in your body keeps your insulin stable. If your insulin is high, your body isn’t going to be in fat burning mode.
A Ketogenic diet forces your body to use fat as energy. Which means your burn fat faster than you would on your run-of-the-mill low-carb or low-calorie diet. It makes sense than the so many people are having success on the Ketogenic diet.
And, because I know all y’all nerds are fact checking me out there, you’ve gotta know that there is plenty of research that backs up all the anecdotal evidence and before and efforts we see online.
When you follow a very low-carb diet, you’re going to achieve great fat loss in a shorter amount of time. (Brehm et al., 2003) But, you’ve got to know what you’re doing first, right? So let’s talk about getting your body into a Ketogenic state so you can get the bad-ass body you desire.
Getting Into Ketosis
Success on the Keto diet is all about getting your body into the sweet spot known as Ketosis. And, if you’re going to make that happen, you’re going to have to get familiar with your macros.
First, you’re going to want to have your fat intake at 75%. This is a high fat diet, but it isn’t going to make you fat. If you’re going to pussyfoot around, afraid to amp up your fat intake because you’re still stuck in the 90s, believing fat is evil, this diet isn’t going to work for you.
Next, you need keep your protein intake under 20%. I know all you fitness junkies out there are already worrying about your protein shake and losing muscle mass. I’ve got to tell you, moderate protein intake is part of the magic of the Ketogenic diet. If you don’t follow this formula, you’re body isn’t going to get into Ketosis and stay there.
Lastly, you need to keep your carbohydrates at 5%. Got it? Good.
Now let's talk about what to expect when you first get started and experience something known as the Keto-adaptive state.
This little b*tch is often called the “Keto flu.” It’s the first week, two weeks, or even three weeks it takes your body to adjust to burning fat instead of glucose. Remember, you’re depriving your body of it’s favorite fuel and it’s gonna get a little cranky at first.
You’re probably going to feel fatigued.
You’re probably going to have mood swings.
You’re going to feel like crap.
BUT if you stick it out, your body will learn how to start burning fat for fuel and then you will reap all of the amazing benefits of the Keto diet. In fact, you’re probably going to notice you feel better on the Ketogenic diet.
You’re probably going to notice you have more energy and that you don’t feel like shi* after a big meal. That’s because this diet is all about keeping your insulin levels stable, avoiding those spikes and dips that cause the dreaded “Itis” after meals.
Getting Shredded on the Ketogenic Diet
I know what you’re thinking. You’re thinking you can’t gain muscle on the Ketogenic diet.
I’m here to tell you you’re wrong.
Fact check me, bro. There is plenty of science out there confirming that you can increase muscle mass on the Ketogenic diet.
First, we’ve got resistance training men following the Ketogenic diet and achieving better body composition, including increased muscle mass. (Rauch, et al., 2014)
Then, we’ve got a whole group of college-age guys committed to the Ketogenic diet while sticking with a specific strength-training regimen. During the course of the study, their fat mass drop while their strength increased. (Wilson, et al., 2017)
I’m not going to lie to you, you might not bulk up as quickly as you might on a more conventional diet, but you’re also not going to gain fat. This means, you’re going to stay lean and get ripped at the same time.
That being said, you might have to make a few adjustments. I did. When I started to bulk up, I gave up the strict, seven days a week approach to Keto in favor of something known as a cyclical Ketogenic diet.
Five days a week of Keto, followed by two days of high carbohydrate intake. I upped my protein while still keeping my macros on point and I created surplus calories so I could get those gainz.
I tell you exactly how I did it in a free 4-part video course I made just for you. There, I detail out, step-by-step, how I used the Ketogenic diet to get totally ripped after taking a month off of the gym.
If you want my four part video course on how to follow the Ketogenic diet easily and quickly, click here.