So, you clicked your way to this blog probably because you want to make a change. A change in the way you eat , feel and look right, right? Now, right now, is the time to get started and finally make that change. I am going to break down my top 10 tips to get started on the ketogenic diet. One of the most powerful ways of eating that can change the way you look and feel in the fastest way possible. This is the diet that has helped me and thousands of other people to lose unwanted body fat. But don't be fooled, eating a ketogenic meal plan should be well thought out and a plan should be put in place so you limit all of the negative effects that come along with the program, as I mention in my FREE Quick Start Guide, which you can find here, if you didn't already read it.
First and foremost, think about why you want to change the way you eat. Is it because everyone else is doing it? Is it because you are overweight? Is it because you are just tired of feeling tired,lazy and not happy with the way you look and feel?
In order for your change to be successful, you have to have a burning desire to end up a certain way. A burning desire to look and feel the way you imagine. If you want to drop 10,15, 20 pounds or more, you must have a reason why you want to lose that weight. That reason must be the driver to help you reach your goal. If you have chosen the ketogenic diet as your means of losing weight and feeling great, then here are my top 10 tips to help you get started.
#1 Have A Motive.
As I mention earlier, you must have a reason to change. When I started this lifestyle, I wanted to change because I was tired of gaining weight and feeling lethargic every time I ate something. The most important thing in my life is my children. I want to be here for them and be here for a long time, long enough to see them live their lives. I wanted to have a 6 pack again and prove to everyone I am still able to get my 6 pack abs back at the age of 44. That desire ended up bringing me to create the 30Days 2Burn! Fitness Program, CoachRiina.com website and the creation of the Monster Jugz one gallon sports bottles.
Find your motive. Are you overweight and want to look and feel better, why? Why do you want to feel and look better? If you are worried about getting a disease, think about what it would feel like to live with it and how it would effect your family and friends, would it be reversible? How will that change your life? Do you want to actually look like a fitness model, athlete or bodybuilder? Why do you want to look like that? Do you want to make a career out of it? How will that change your life?
Find out why you want to change and why you think this new way of eating will help you and use that reason as the driver to reaching your goals(s).
#2 Follow A System.
Now that you have the reason why you want to make a change, now you need the know-how to do it. Not only do you need the know-how, you need to have resources that you can turn to that will educate you and keep you on track. I say this because if you do not do it right and if you do not have a path to follow, you may fail or have very little progress. Having very little progress may lead to lack of motivation, which in turn, will ultimately lead you to quit. A great quote by Benjamin Franklin, "If you fail to plan, you are planning to fail".
There are many systems out there, in fact I tried several of them myself. Many of them worked but may not have fit into my lifestyle the way I would have like it to. So because of that, I took several systems and adjusted them until I was getting the results I was looking for on a consistent basis and what worked for my lifestyle. In fact it worked so well, I decided to record 30 days of it to show people how fast it can actually work.
That was the creation of the 30Days 2 Burn! Fitness program.
Here are some other great resources that I used to help me stay on track.
Any good system out there should also assist you in keeping your vitamin and mineral intake up to standard. When on the ketogenic diet, most people tend to drink a lot of water, as it is touted by the instructor. Drinking a lot of water flushes sodium and other important electrolytes out of your body. The three important electrolytes to keep in check while following the keto meal style are sodium, magnesium and potassium. Good supplementation may be required to make up for this lack of minerals. If you are not conscious with the types of foods you are eating and what their mineral content is made up of I highly recommend you supplement these 3 important minerals.
Some systems may also discuss the benefits of intermittent fasting. I am a big advocate of this eating pattern as it can speed up the process and assist individuals when they reach plateaus along the way. There are a couple of ways to perform the intermittent meal patterns and this pattern should be thoroughly researched prior to performing as it can drastically effect your metabolism which may be counterproductive.
#3 Know What To Eat.
This biggest problem people have with the Ketogenic diet is sticking to it.
Many people quit trying because they simply do not take the time to review all of the foods that they should be eating while following a ketogenic lifestyle. This holds true especially with individuals that have children and/or a spouse that is not eating the same foods. The temptation is lying in every cabinet in the kitchen. I can tell you right now, if I open my kitchen cabinet, you will find at least 3 bags of chips, 3 cereal options, granola bars, foods to make smores, Nutella and much more. I have 3 young children that simply do not eat the foods that I do, or what's worse, they eat my food and theirs, LOL.
Be prepared! is what I am trying to get at. Have a list of foods laid out on your notepad and on your cell phone. Print the list and leave it in your car and a copy on your kitchen refrigerator. Know what meals to prepare. I highly recommend purchasing the Ketosis Cookbook. This book has over 370 meals and lists of foods that are keto friendly.
As a reader of my blog post, I am going to hook you up with a nice package of $10.00 off the cookbook, 4 week meal plan and some other bonuses.
Watch the video on the Ketosis Cookbook and get the bonuses here.
#4 Learn How To Weight Train
This step is so important and yet intimidating for many individuals. If you are new to weight training, do your research online and search for local fitness clubs in your area. Many of the large clubs are packed with a mix of exercise equipment ranging from free weights, cable machines and universal resistant machines that target each muscle group. Go over to YouTube and take the time to review the exercises that I perform and recommend in my 30Days 2 Burn! Fitness Program. YouTube has thousands of people showing you all of the different exercises. In my program I explain different weight training methods that you can you can implement to start building muscle mass immediately.
Building muscle mass and strength is so important because it drives the fat loss process. You see, fat gets burned in the muscle, the more muscle you have the more fat you will burn. This holds true and is more effective if you are in a caloric deficit. Meaning, if your body requires 2000 calories per day to maintain itself and you eat 1500 calories, you will now be burning off 500 calories of stored body fat to meet your bodies daily caloric need. That is right, body fat is simply calories that your body did not need, so it stored it. Now add some muscle growth to that calculation and you will be increasing your metabolism. An increase in metabolism means you will be burning more calories.
Here are some other benefits of weight training:
#5 Arm Yourself With The Right Tools.
Everyone's body will react differently from the beginning phase of the ketogenic diet or really any type of diet. The one thing a beginner needs to know when starting this diet is when they are in ketosis. If you do not know what I am referring to click here to read my BLOG What Is The Ketogenic Diet. There are several tools available that can help you. The number on tool you will need is a ketone tester. There are s few options on the market but in general, ketone testers come with small test strips that measure the amount of ketones in your urine or blood. These testers are very affordable running from $9.99 for basic test strips to $75.00 for a more advance testing machine. The longer you stay on this meal plan the less ketones may be measured in your urine so I recommend purchasing a more advanced testing device like the one below.
Below are a couple of credible ketone test options.
www.Another tool is the Ketosis Cookbook. Have this book handy. The worst thing you can do is not know what to cook. This may cause you to eat something that is simple to make like a bowl of oatmeal or cereal, a granola bar, bowl of pasta, etc. This is a big no no and should be avoided so, be armed with the cookbook. Ever hear the saying "You are a product of your environment"? With temptation all around you, you should find ways to surround yourself with like minded people. people that have had success with weight loss, building muscle or body transformations. With all of the social media options available, take the time to follow these individuals so you will be inspired every single day, and I mean that, you need to be inspired every single day!
#6 Set Goals
Success is measured. In order for it to be measured, a target, end point or goal needs to be set. In fitness I always recommend setting several goals. Set short term goals, plural, and a long term goal. An example of this, in the form of weight loss, would be to set goals of a 5 lbs body weight loss until you reach your ultimate goal. So, if you weigh 225 lbs and your ultimate goal is to get down to 200 lbs, you should have smaller easier to achieve targets in between. After month 1 your fist goal is to drop 5 lbs, your second goal is to drop another 5 lbs in month 2, then another in month 3. All the way until you reach your ultimate goal. Once your ultimate goal is reached, new goals should be created, unless you are totally satisfied with where you are.
Make it fun! This gives you reason to celebrate. Goals are sometimes not easy to achieve, so when you do reach your short term goals you should celebrate them along the way. Celebrate with cheat meals, a drink or two or what ever it is that makes you happy. Then get back at it and strive for your next goal.
Put these six tips into action and you are sure to be on your path to reaching your fitness and nutrition goals.
As always, for coaching lessons, you can catch me at www.coachriina.com where we can have a one on one Skype session. Shoot me an email with any questions, I would be more than happy to assist you.
Join us at the free 30Days 2Burn Facebook Group
What Is The Ketogenic Diet?
The ketogenic diet (or keto diet, for short) is a low-carb, low to moderate protein, high-fat diet that offers many health benefits.
In fact, over 20 studies show that this type of diet can help you lose weight and improve your health (1).
Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer's disease (2, 3, 4, 5). I will further discuss this later in this blog.
The Ketogenic diet is now more popular than ever. With famous actors touting their weight loss results through social media and hundreds of articles being posted daily on the internet, has propelled this way of eating to new levels. The largest debate over the Ketogenic diet has been whether or not it is a sustainable and healthy way to live life. The foods eaten to satisfy the requirements of this style goes against what many doctors, nutritionists and health enthusiast have been teaching for years.
So, Why Is It Called The Ketogenic Diet?
As many people call it “The Keto Diet”, got its name from the energy source ketone bodies. It involves the body producing ketone bodies out of fat, and using them for energy instead of sugar from carbohydrates. When your body uses ketone bodies as a fuel source your body reaches a natural metabolic state called ketosis.
You can get into ketosis by following a very low-carb, moderate to low protein and a high-fat diet. From the day you start the ketogenic diet to the day your body starts switching over to ketone bodies for energy instead of carbohydrates varies from person to person. When I fist started eating to reach ketosis, it took me about 2.5 weeks until I started measuring ketone bodies in my urine. Yes, one way to measure if you are in ketosis is to urinate on a keto strip which then measures the amount of ketones bodies in your urine (I will post a couple of links below of this must have tool). Research studies have shown major medical benefits of being on a ketogenic diet. I will post a couple of links below of this must have tool.
What Are The Health Benefits Of The Ketogenic Diet?
The ketogenic diet relies on three specific dietary elements: extremely low-carb intake, very high-healthy fat intake, and, depending on the type of keto diet, a certain intake of protein. By reducing carbohydrates — such as starches, fruits, pasta, and breads that are loaded with glucose — you’ll push your body towards fat burning. By increasing healthy fat intake, your body will become an efficient fat-burning machine! Along with burning fat (revealed as possibly the superior source of energy), ketosis — accomplished via the ketogenic diet — has also been shown to lower blood sugar and insulin levels leading to a healthy insulin sensitive state.
Here is a really good keto cookbook to help you get started.
So, we know what the ketogenic diet is, but how to do we accomplish a state of ketosis? There are actually multiple variations of the ketogenic diet that all work towards similar and yet differing goals.
Why People Lose Body Fat On The Ketogenic Diet.
The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (6, 7).
Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits (6, 8, 9, 10, 11).
The diet is an effective way to lose weight and lower risk factors for disease (8, 9, 10, 11, 12, 13).
In fact, research shows that the ketogenic diet is far superior to the often recommended low-fat diet (2, 14, 15, 16).
What's more, the diet is so filling that you can lose weight without counting calories or tracking your food intake (16).
One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved (17).
Another study found that people on the ketogenic diet lost 3 times more weight than those on the diet recommended by Diabetes UK (18).
There are several reasons why a ketogenic diet is superior to a low-fat diet, including the increased protein intake, which provides numerous benefits (14, 19, 20).
The increased ketones, lower blood sugar levels and improved insulin sensitivity may also play a key role (21, 22, 23, 24, 25, 26).
Variations Of The Ketogenic Diet.
There are several versions of the ketogenic diet, including:
In my 30Days 2Burn! Ketogenic Bodybuilding program I follow a higher protein Ketogenic diet.
This risk I run by doing this is a spike in the hormone insulin. Insulin is the diets worst enemy. I am OK with this because I maintain higher fat intake along with the protein, so it minimizes the insulin response.
Keto Diet And Intermittent Fasting, The Perfect Match.
I often follow an intermittent fasting pattern of eating to assist with my weight loss and strength in the gym. There are several benefits to intermittent fasting such as:
Don't go it alone. I take you through a 30 day program where I show you how to implement both of these strategies into your lifestyle. Add weight training and some cardiovascular activity, and you now have a life long winning plan to live a healthy lifestyle. I name the program30Days 2Burn!
Below are a couple of great Ketone Testers that you may want to check out before starting the ketogenic diet. This will assure you are on track and eating the right foods that put you into ketosis. This is a must have tool.
Don't go it alone. I take you through a 30 day program where I show you how to implement both of these strategies into your lifestyle. Add weight training and some cardiovascular activity and you now have a life long winning plan to live a healthy lifestyle. I name the program30Days 2Burn!
For more information on the ketogenic diet and the intermittent eating pattern, please visit my website and social media links below.
Hope this article helps you
Join us at the free Facebook Group 30Days 2Burn.
Have you ever tried to find research on this topic using an ordinary Google search? Wholly shhhhhugar! Why Do Athletes Use It?*Some athletes say that branched-chain amino acids helps improve strength-training and endurance results.
What Do the Advocates Say?*A good deal of research has been done on branched-chain amino acids (BCAAs) in athletes, but results are quite mixed. BCAAs do not seem to enhance training benefits or exercise performance in most situations. Some athletes, however, may experience increased mental clarity during exercise or may be less susceptible to infections caused by the stress of exercise. Performance under extreme conditions, such as high altitude or heat, may also be improved with BCAAs.
*Athletes and fitness advocates may claim benefits for this supplement based on their personal or professional experience. These are individual opinions and testimonials that may or may not be supported by controlled clinical studies or published scientific articles.
Well after hours of research I have come to several conclusions. While researching this topic there are many research articles out there that demonstrate that BCAA infusion not only fails to increase the rate of muscle protein synthesis in human subjects, but actually reduces the rate of muscle protein synthesis and the rate of muscle protein turnover. The catabolic state in the two studies was not reversed to an anabolic state. Further, a sustained reduction in the rate of muscle protein turnover would be expected to have a detrimental effect on muscle strength, even if muscle mass is maintained. Muscle protein turnover renews the muscle fibers and results in increased efficiency of contraction at the single fiber level, which is reflected in increased strength in vivo, independent of muscle mass.
Here is the link to the study with the negative results.
Because many of you do not want tot take the time to read boring lengthy studies, here is the conclusion
A physiologically-significant increase in the rate of muscle protein synthesis requires adequate availability of all amino acid precursors. The source of EAAs for muscle protein synthesis in the post-absorptive state is the free intracellular pool. Intracellular free EAAs that are available for incorporation into protein are derived from muscle protein breakdown. Under normal conditions about 70% of EAAs released by muscle protein breakdown are reincorporated into muscle protein. The efficiency of reincorporation of EAAs from protein breakdown back into muscle protein can only be increased to a limited extent. For this fundamental reason, a dietary supplement of BCAAs alone cannot support an increased rate of muscle protein synthesis. The availability of the other EAAs will rapidly become rate limiting for accelerated protein synthesis. Consistent with this perspective, the few studies in human subjects have reported decreases, rather than increases, in muscle protein synthesis after intake of BCAAs. We conclude that dietary BCAA supplements alone do not promote muscle anabolism.
Another study shows several benefits. These benefits were broken down based on different factors such as cancer, immunity, intestinal health, cardiovascular disease, and much more. Although this research showed many positives it seemed the main link to the results was due to the amino acid Leucine.
What About Leucine?Given that leucine has proven more effective than the other BCAAs at promoting protein synthesis, there have been a number of studies to look at the effect it has by itself.
At first, leucine showed a lot of promise, especially in studies that looked at short-term changes in muscle protein balance. But it hasn’t delivered the goods when it comes to producing measurable gains in muscle mass over longer periods of time.
Here’s how one group of scientists summed up the research so far:
“Studies in both elderly humans and rodents subjected to free leucine supplementation have shown that such supplementation's indeed acutely improved muscle protein balance after food intake by increasing muscle protein synthesis and decreasing muscle proteolysis in the postprandial state. However, the few chronic studies conducted with such free leucine supplementation's did not succeed in promoting an increase in muscle mass.”
Unfortunately, most of the data they looked at comes from research on elderly subjects and rodents. What happens when leucine is given to a group of young, healthy men lifting weights for 12 weeks?
That’s exactly what happened in a Leeds Metropolitan University study, where a group of 26 untrained men received either four grams of leucine per day or a placebo on top of their regular diets .
After 12 weeks of lifting weights, the leucine group got better results across the board. Strength gains were around 30% higher compared to the placebo group. They also gained 40% more muscle mass, despite the fact that both groups followed the exact same training program and much the same diet.
Check out my video on how I lost 8lbs in 1 week
All of which sounds pretty compelling.
If I wanted you to buy some leucine, this is exactly where I’d insert the “buy now” button.
But once again, the devil is in the detail. The average weight of the men taking part in the trial was 172 pounds. Yet they were getting just 94 grams of protein per day, or the equivalent of 0.5 grams of protein per pound of body weight.
A couple of scoops of whey protein would have bumped up their protein intake by around 50 grams per day, as well as providing around 50% more leucine than they were getting from the supplement . While leucine may have proven effective, it did so only against a background of an insufficient protein intake.
In fact, follow-up studies show that as long as you’re getting enough protein in your diet, taking extra leucine has no effect on muscle growth [10, 11].
Summary: Do BCAAs Work? In summary, there’s plenty of research out there to show that BCAAs have a number of benefits as far as muscle growth is concerned.
But there’s little evidence to suggest that it matters where those BCAAs come from – a chicken breast, a scoop of whey protein or a BCAA supplement. Once they’ve made it to the bloodstream, they’re going to do exactly the same thing.
Moreover, most studies have measured short-term changes in protein synthesis, rather than long-term gains in muscle mass. Very few have looked at the effects of BCAA supplements on top of an adequate protein intake, or compared free-form BCAAs with an equivalent dose of BCAAs from a milk protein supplement or even just food.
It’s true that taking BCAAs before and after training can reduce markers of muscle damage and soreness, as well as accelerating the recovery of muscle function.
But if you compare large doses of BCAAs with large doses of nothing, particularly in someone on a low protein intake, this shouldn’t come as any great surprise.
Personally I will consume them when I am trying to lose weight. I have always taken them when I have been in a caloric deficit and seem to always have great muscle gain or maintenance while losing anywhere from 15-25lbs of body fat. I prove this year after year and decided to video tape my results. I notice a huge difference in soreness when I do not take them. I tend to cycle all of my supplements in an effort to create the need for them that my body may want not to mention the few bucks that I save by doing so.
Click here to watch my results here.
Here is another study with positive results. This one was geared more towards weight training.
Positive BCAA Study.
Although this study seems like it may be product endorsed, this study is what I go off of and is relative to the goals of bodybuilders, strength and endurance athletes. The product used in this study was made by Scivation, a science based supplement company and product that I use and recommend. I also like it because they have a BCAA option that does not have
pre-work out ingredients.
Scivation BCAA's can be purchased for a great price here on Amazon.
Hope you enjoyed this article.