Ok so finally I m getting around to my post on a ketogenic diet.....i ll break it into 3 parts. This is part one, basically explaining what it is and how to use it for fat loss. Part 2 will give you a training program to increase fat loss while on my keto guidelines and Part 3 (the most important bit) how to prevent a rebound. Now important points... Point one....For majority of my clients I like to spends months on the fat loss process making it a lifestyle and sustainable and I keep carbs IN. Point two....If I do give a keto diet or if I have a physique athlete then they MUST follow my reverse protocol which will be in part 3. Point three...ketogenic diet doesnt necessarily mean low calorie and short bursts of 3 to 6 weeks is not dangerous in medically sound clients. Point four...If you just read point one it says I dont usually give keto diets out then why am I writing this post....simple some poor men and especially women will read some bs mag saying...follow the cabbage soup diet. ....follow the 2 shakes a day diet....follow the no carb diet (and dont put in enough fats).....so these fad bs articles will cause metabolic issues in clients if followed long term and yo yo ing up and down so I want to prevent this....i care about clients health....plus I m writing this for free so I have nothing to gain. And at the end of the day there will always be SOME who want quick fixes so I m giving it with damage control. My article is giving sound advice that is healthy and advice on how to transition carbs back in. If you want quick fat loss ONLY follow this if your medically sound and ONLY follow this if you make sure and follow part 3 coming up in a few days. Part 1 Basically a ketogenic diet is taking most carbs out or at least below 30 - 50g. ..this may vary from person to person but the only carb I use is green fibrous veg in each meal. It may take up to 10 days to reach ketosis so if you start this tomorrow follow it right through to Saturday week 6th december before you have your first carb meal....such as oats, rice or potatoes etc....i usually have the carb meal at night. After the initial 10-14 day period before u add carbs(saturday week 6th dec you then can add them every Saturday night...so once a week...13th December then 20th December etc.. Now the tricky part...i usually work one on one with clients to write a bespoke plan giving the correct protein and fats for each individual. ..usually 1g protein per pound lean mass....females could be anywhere from 50 to 90g fat and males anywhere from 80 - 120g fat approx... So I m going to give a generic plan with 4 meals and 1 whey shake (you can use food instead of whey but whey has benefits that I m a fan of plus when you get the training plan in part 2 you can take the whey post workout. Female diet: Meal 1: 3 whole eggs cooked in butter or coconut oil with slice bacon, spinach. Meal 2: 100g chicken, green veg, 20 almonds Meal 3: 25g whey, 1 tbsp natural peanut butter or almond butter Meal 4: 100g extra lean mince beef cooked in butter, green veg, 15 cashews or half large avocado. Meal 5: 120 salmon or mackerel with green veg. Take 4 to 6g omega fish oil throughout day. Male diet : Meal 1: 5 whole eggs cooked in coconut oil, 2 bacon, spinach Meal 2 : 150g chicken,cooked in coconut oil, green veg, 30 almonds. Meal 3: 40/50g whey, 2 tbsp peanut or almond butter Meal 4: 200g extra lean mince beef cooked in butter, 30 cashews or avocado. Meal 5: 200g salmon or mackerel with green veg. Again 4 to 6 omega 3. REMEMBER THIS IS A GENERIC PLAN. ...YOU MAY NEED MORE OR LESS.....but in saying that it beats the 2 shakes a day diet, the cabbage soup diet, the no carb diet with out fats and all the other bullshit fad diets in the media that is basically no calories and dangerous. Stay tuned for part 2 training recommendations and you definately MUST FOLLOW part 3 thats coming up that will tell you how to prevent a bad rebound. PS if you find this interesting please feel free to share as I ve massive plans for my fitness page in the new year that will offer a mountain of advise and tips to help you on your journey :)
Posted on: Sun, 23 Nov 2014 19:15:39 +0000
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