Ketogenic Diet : The Best Way Ever To Get Ripped!

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The Ketogenic diet pretty much goes against everything you've been told about dieting

I'm extremely surprised by the results and how amazing I feel... I dropped 12 pounds in 6 weeks and lost about 3% body-fat (21% to 18%) and gained strength at the gym. All the bloating I used to have when clean eating went away, I have more energy and my hunger went down so much that I sometimes force myself to reach my 1500 calories per day. So even if it was hard getting into it at first, I though some of you would like to know about it!

What is the Ketogenic Diet?

Keto is a very low-carbohydrates, high-fat, adequate protein diet. The Ketogenic diet is almost 100 yeard old, it was use as a treatment for the epileptic patients in the 1920 and 1930s:

How does the Ketogenic Diet work?

When you drastically limit your carbohydrates intake, your body can longer rely on it as its main source of energy, fat will become your new main source of energy which also includes your body fat. When using fat as energy, your body will first break it into Ketones. When your Ketones level is higher than normal (meaning you're burning fat), you are in a state of Ketosis.

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What are the benefits of getting into a Ketogenic Diet?

 1. The Ketogenic Diet helps you lose body-fat, bad cholesterol and preservers your lean body mass!

If you want to lose fat, this is the best way to do so. The reason for this is that when you're on a normal glycolytic metabolism, fat is considered as a backup fuel by your body and is only used as a last resort. On a "default metabolic state", if your body needs energy it will :

  • First look for glucose in your blood-stream;
  • If no glucose is found it will try to convert the glycogen in your liver into glucose;
  • If no glycogen is found, it will break down MUSCLES and fat (fat being the very last option).

Under Ketosis, fat is the first option! Muscles and fat no longer compete against each other to provide energy. That is why this is the best option to lose fat and keep muscle mass.

Other facts :

Roughly 20% of your daily energy is used by your brain, under a state of Ketosis 80% of that energy will come from fat.

Also, under a state of Ketosis, your body sweat, exhale and excrete around 100 calories of Ketones per day.

For a 2000 calories diet, that represents an extra 400 calories of fat burnt per day for someone under a Ketogenic diet compared to someone who's main source of energy is carbohydrates.

2. The Ketogenic Diet can treat various diseases such as cancer, Alzheimer and epilepsy

3. Being in ketosis Reduces Hunger

The reason for that is that fat and proteins keeps you full for a longer period of time than carbohydrates. Also, the Ketosis metabolism works in a way to suppress your appetite, which naturally leads to a calorie deficit. It works so well that sometimes I have to force myself to reach my 1500 calories a day.

How Do I Get Into Ketosis

 The first thing to do is the drastically limit your carbohydrates intake since Ketosis will only occur you have no more carbohydrates or sugar to use as energy and that you emptied your reserve of glycogen.

The ideal is to have 65% of your calories coming from fat30% coming from proteins and only 5% coming from fibrous carbohydrates.

For more information, read my articles : How Do I Count My Calories To Shred FatProtein Calculator and Daily Calorie Intake Calculator.

It is important to consume enough protein since not consuming enough will lead to the loss of muscle-mass. It is also important to consume more fat than usual since this is your new main source of energy. You will feel tired and depleted if you're fat consumption is too low. Heavy cream and bacon are good for you.

How Long Does It Take To Get Into Ketosis

If it's your first time doing a Ketogenic diet, it will take your body between 10 to 30 days to fully adapt to a Ketogenic metabolism. The reason why most people can't follow this diet is because of the adaptation phase. During this period of adaptation you will probably experience one or more of these symptoms : brain fog, irritability, cramps, fatigue and a craving for carbohydrates.

You have to know that each time you carb up, it will take you 2 to 3 days to get back into Ketosis.

How Do I Know I'm In Ketosis?

Ketogenic Diet SticksThere is something on the market call Keto Sticks, you will have to urinate on it in order to find out the amount of Ketones (fat fragments) that's in you. Yes, that means that you're peeing fat!

What Are The Side Effects During The Adaptation Phase Of The Ketogenic Diet And How To Avoid Them?

Ketogenic Diet Introduction

This period isn't easy, I was used to a pretty low fat diet and sometimes that much fat gave me a bit of nausea. My way to go through it was to carb up to around 50 grams of carbohydrates when I felt like I couldn't handle it anymore and to gradually decrease over time. The hardest part was to eat less fruits but as the days passed, I craved carbohydrates less and now they're not even on my mind. But as said before, each time you carb up, it will take you 2 to 3 days to get back into Ketosis.

During this 10 to 30 days period of adaptation you will probably experience one or more of these symptoms :

  • Frequent urination : this usually occurs after the day and is due to the fact that you're getting ride of the glycogen stored in your liver and your muscles and breaking glycogen will release a lot of water. It's important to drink more water to avoid dehydration. Your kidneys will also start excreting sodium as the insulin level in your blood drops, that will cause you to urinate more often as well.
  • Brain fog, fatigue and cramps : This is due to a low level of minerals. By evacuating  a lot of water at the beginning, you're also losing minerals like salt, potassium and magnesium. Not having enough minerals will make you feel like you have less energy. brain fog and muscle cramps. To avoid this, it is best to eat salty (drinking salty broth is also good), eat foods that are high in potassium (leafy greens, avocados and dairy foods) and to take some magnesium supplements before bed (400 mg is recommended unless you have hearth or kidney issues, then just ask your doc). It is highly recommended that you have 2 cups of leafy greens daily (I opt for baby spinach), this will regulate your hunger as well as providing you with potassium and vitamin K.
  • Headaches : I don't know anyone who experienced that, but it might happen for 3-4 days. Just increase your salt intake if that happens.
  • Reactive Hypoglycemia : If you used to eat a lot of carbs, your body is used to eliminate more insulin than it now needs. Read more about Reactive Hypoglycemia.
  • Constipation : This will occur if you have a deficit in magnesium, to avoid it you can take magnesium supplements. You might also want to cut on your cheese intake if you eat it everyday.
  • Diarrhea : This usually happens if you took the bad decision to cut your fat intake at the same time as you cut your carbohydrates. Make sure you replace the carbohydrates you are cutting with fat.
  • Sugar craving : You can take L-Glutamin supplements. This is a natural amino acid that can be used by the brain as energy instead of glucose. Or read more about How To Stop Sugar Cravings.

Next : What to eat on Ketosis Ketogenic Diet : Food List


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Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

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  1. Hey, I love this article about Keto. I started my keto diet 3 weeks ago and it is great to hear about someone else’s success. I would love some more info and have a few questions is possible. Are you still and consistently on Keto? How many cals do you do a day? Thanks 🙂

    Post a Reply
    • I LOVE being in ketosis! I’m so glad I found a fitness site that promotes ketogenic diets. Most fitness sites that I have found are all about low fat and that just doesn’t work for me. Keep up the good work! I’m LOVING this site!

      Post a Reply
  2. I know I’m going into ketosis when I start feeling nauseated. Then I get headaches. But after a few days I feel like I’m super woman!

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  3. The Ketogenic diet is not based on the paleolitic diet, the ketogenic its almost 100 yeard old, it was use as a treatment for the epileptic pacients in the 1920 and 1930s: Great article, and great website, congratulations.

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  4. Hi, I have just started my diet today, thanks for all the great info.
    I have used the ketonic guide and I need to consume 2700 calories of which 65% fat, 30%protein and 5% carb.
    Can any1 suggest which fat , protein and carb is good and easily available.

    Post a Reply
    • Best website I have read I am starting tomorrow and have done a diet similar to this before I am just wondering about diet or sugar free products I was allowed them before but not sure with your plan I also drank too but I mean all diets are different

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      • If I decide to work out on keto, do I have to eat more carbs?

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        • I am with an IFBB Pro trainer at the moment trying to build more muscles as I do not have fat to lose anymore. I was advised to have 1/4 cup of oatmeal in the morning with a bit of raspberries.
          Add just enough carbs to have energy to train and try to have them before 2pm.

          Post a Reply
          • I have found a product that will give me extra energy for training without having to resort to eating grains. Its called KetoForce at prototype nutrition. Its basically a bottle of Ketones, the same ones that your body produces. Instead of carbing up you can keto up. The best part excess ketones are excreted. Your body can’t store them. Hope that helps

  5. Can you help me? I have tried for weeks to get Keto adapted. I am at 5 1/2 weeks now and the past two days I have gained 4 pounds! mostly eating bacon and coconut oil. What am I doing wrong. my strips only say a trace.

    Post a Reply
    • Hi Sue, the diet should make you less hungry but if you keep gaining weight it means you’d have to either reduce portion size a little bit or do more physical activity.

      Post a Reply
  6. 30% of protein can be a little bit high for some people and kick you out of ketosis ! That’s because when you eat too much protein, glucogenesis occurs and raises your blood sugar¸…

    So, you should probably recommand an intake of protein based of the weight of the individual (not a % of total calories).

    Otherwise, your article is wonderful!

    Thanks you very much!

    Post a Reply
    • Hey thank you for your comment Mark.
      The total amount of calories depends on your weight, so the % of carbs also. You are not supposed to eat to excess with this diet and you need a minimum amount of proteins to keep your muscles.

      Post a Reply
  7. I wish to start the diet but I’m deliberating on which to do. would you recommend the ketone and colon cleanse one month plan or the ketone plus alone five month plan. also can under 18’s do this diet. **thank you:-)

    Post a Reply
  8. How does one get their RDA of vitamins/minerals from 5% carbs? 2000kcal at 5% is 100 kcal, which is 25 grams. That equates to 300 grams of brocolli (for example), which isnot much. I guess im not fully understanding the diet. Seems irrefutable for weight loss but hard to maintain for long term nutritional value.

    Post a Reply


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