What is the Ketogenic Diet? (check out our Infographic here)
Made popular by Dan Duchaine, ketogenic diets are high in protein and fat and deliver a very low carbohydrate content. Carbohydrates are kept low enough to switch the body from burning carbs as its main source of energy to using protein and fat – causing the body to enter a state of ketosis. When carb sources are low, the liver starts to convert fat in the body and the diet into ketone bodies which can power our brain and body in place of glucose!
How Should I Use a Ketogenic Diet?
Traditional ketogenic diets required a fat to protein ratio of 4:1, but 3:1 has also become popular. At a 3:1 ratio, carbs are negligible. This means you would need to follow a diet that is roughly 60 to 70% fat, 30% protein, and less than 10% carbs. This can be accomplished by eating higher fat meats, nuts, and good for you oils like coconut oil, and eliminating all starchy carbs from sources such as oatmeal, whole grains, fruit and, of course, pasta and rice.
To get into ketosis takes two to three days depending on your activity level, metabolism, and how well you store and hold on to your muscle glycogen. How long you can stay on a ketogenic diet is more about how long you can withstand a lack of carbs than anything else.
What Can I Expect?
Ketogenic diets can be tough. They deplete energy levels, cause severe carb cravings and can lead to brain fog which makes it difficult to get through workouts or perform daily tasks properly for that matter! However, the strictness of this diet can lead to serious results — i.e. quick fat loss. In one four-week study, subjects following a ketogenic diet (4% carbohydrate) lost significantly more weight versus those following a medium carbohydrate diet (35% carbohydrate).
Ketogenic diets are best used during the last few weeks of a physique contest prep to dial in the body but can also be great to get ready for photoshoots or your next beach vacation. Long-term use is not recommended as low levels of carbs for an extended period of time can lead to muscle loses. That said, the keto diet is a good way to lose weight fast and without counting calories!
Should I Use Supplements While on a Ketogenic Diet?
Incorporating the right supplements with your ketogenic diet can help your reach your weight loss goals faster and more efficiently. We’ve designed supplements specifically to support and enhance a ketogenic diet ensuring you get the powerful results you crave. Formulated with clinically-validated ingredients, our keto supplements can help boost your fat-burning abilities and enhance your performance through increased energy levels and mental focus!
What is the Best Way to Use our Keto Supplements?
Our keto supplements are complementary! We recommend two stacks depending on your primarily goal.
Ready to lose fat through intermittent fasting? Learn the ins and outs of an intermittent fasting diet and how it can help you with fat-burning with Part 2 of our Fat Loss Diets series!