#FitnessFridays: The Keto Diet to Shred Weight

Historically, the Ketogenic diet was discovered as early as the 20th century and was (and still is) an effective solution for individuals suffering from epilepsy. In the early times, bodybuilders used to apply it without actually knowing the mechanisms behind it through doing a “fish and water” diet. Additionally, it is the diet that humans historically adhered to naturally before processed sugars became so readily available.

To date, the Ketogenic or “Keto” Diet has maintained its status of effectiveness and of course gaining wider attention among people looking to lose weight faster. The Ketogenic diet is a low-carb, high-fat diet that causes weight loss and provides health benefits. It involves significantly reducing carbohydrate intake while increasing protein to the levels necessary to maintain muscle mass with the calorie ratios approximating 70 percent fat, 25 percent protein and 5 low- glycemic carbohydrates.


How does the Keto Diet Work?


Attaining ketosis is pretty straightforward; however, it can seem difficult and confusing with all of the information out there. The general dietary guidelines of the Ketogenic Diet involve avoidance of high carbohydrate foods such as bread, pasta, potatoes, rice etc. as well as all simple carbohydrates such as sugar, honey and fruit juice.

Protein is included in every meal as this helps to reduce appetite, regulate blood glucose levels and preserve lean muscle mass. Examples of protein foods are fish, chicken, turkey, meat, eggs and cheese. Protein drinks such as whey protein isolate may be utilized.

Adequate fat intake is essential as this enhances fat burning by the body while reducing the synthesis of fatty acids in the body which both promote fat loss. Optimal sources of fats are fatty meats, fish, avocado, olive oil, nuts and seeds.

There are numerous benefits that come with being on Ketogenic Diet: from weight loss and increased energy levels to therapeutic medical applications. Most anyone can safely benefit from eating a low-carb, high-fat diet.


Foods to Eat

  • Vegetables (excluding starchy vegetables)
  • Leafy Greens
  • Meat (Beef, Lamb, Poultry, Eggs and Fish)
  • –  High Fat Dairy (Hard Cheese, High Fat Cream, Butter, etc.) Nuts & Seeds
    (Macadamias, Walnuts, Sunflower seeds, etc.)
  • Oil & Fats (Coconut Oil, Olive Oil, Avocado Oil, Bacon Fat) Sweeteners (Stevia, Erythritol, Monk fruit, etc.)


The general dietary guidelines of the Ketogenic Diet involve avoidance of high carbohydrate foods such as bread, pasta, potatoes, rice etc. as well as all simple carbohydrates such as sugar, honey and fruit juice.


Foods to avoid


Grains (Wheat, Corn, Rice, Cereal, etc.)
Starchy Vegetables (Sweet Potatoes and Squashes) Sugars (Honey, Agave, Maple Syrup, etc.)


Eating out while on Keto


Committing to a ketogenic diet doesn’t mean you will never be able to attend social events or dine out again. When you switch to this type of diet you have to make sure that it fits into your lifestyle. Although going out every night of the week is not recommended, going out once in a while will be healthy for you if it’s something you really enjoy.


It’s a matter of making the right choices. Look for dishes that are nice and simple with no potential hidden ingredients. If you can’t find anything on the menu that is ketogenic approved below are some examples of things you can order separately

Most of the restaurants will have all of these foods in the kitchen even if it’s not written exactly like that on the menu. Don’t be shy to ask for something a little different. When it comes to your health it’s always worth it.



Avocado or Guacamole, Nuts and Seeds (Great on salads), Olive Oil
Coconut Oil



Grilled Chicken Thighs, Grilled Salmon, Fillet Steak, Hamburger without the bun



Salads without the dressing, Steamed Vegetables, Baked Vegetables


What is the Keto Flu?

The Keto flu, which is otherwise known as ‘carb flu’ by many is used to describe the flu-like reactions that often follow the commencement of a ketogenic diet. It happens as a result of the sudden and drastic removal of carbs from your diet.

One of the major reasons you get this flu is as a result of insufficient electrolyte in your diet. These electrolytes include calcium, sodium, potassium, and magnesium. When you made the diet switch, you also cut down on the richest electrolyte sources such as starchy fruits and vegetables which may result in the different symptoms you experience.

The Keto flu usually doesn’t take long; a week or less for an average person. But it can also last as long as two to four weeks in some individual. How long the keto-flu will last often depends on some factors.

If your diet has always been high in processed foods and refined sugar, it’s more likely you have more experience of the symptoms. And this can also depend on the genetic make-up of the individual as some people tend to be more metabolically flexible making it easier for them to shift between diets.

Keto flu symptoms may be very undesirable, yet it’s worth it. Don’t allow it stop you from getting all the health benefits embedded in the ketogenic diet, so do everything you can to make sure you don’t go out of ketosis.

Symptoms of the Keto Flu

  • Headaches
  • Sugar Craving
  • Nausea
  • Brain Fog Fatigue
  • Dizziness
  • Difficulty Falling Asleep
  • Stomach Upset  
  • Cramping


How to manage keto flu


  • Stay Hydrated
  • Take AN Electrolyte Supplement
  • Eat More Fats
  • Engage in Light Exercise


Low-carb diet have been around for decades, but The Keto Diet offers more benefits than a lot of diets out there. The Keto Diet takes advantage of your body’s digestive process to help you shred weight. If you want to see what the hype it out, then limited your carbs and get ready to enter a keto state, that will help you kill off any unwanted fat. 


If you enjoy this article and want support on your fitness training. I want to extend my Facebook group: Fitbyjc Training, an education exclusive chat to help give you strategic planning to execute your fitness goals.

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