With the keto diet hitting mainstream recently, it’s critical that you know these bullet points.
The keto diet has crashed the mainstream media and social media scene and is getting rave reviews – but that’s nothing new to us. The ketogenic diet (“keto” for short), has been around for over a decade. It’s only recently though, that it has taken a front seat in the media’s eye. Why is that, you ask? The keto diet is known for its ability to melt body fat and maintain muscle mass. In other words, its literally the fastest way to get shredded – no BS, and here’s why.
The keto diet is proof that nutrition is the key to losing body fat
While other diets and nutrition plans exist, the keto diet will ensure you experience rapid fat loss. In fact, most people that follow our ketogenic diet lose up to 10lbs in the first week. While some of that is water weight, a good portion of it is also body fat. How does this work so fast? To answer that we need to look at the diet that most Americans follow daily.
The standard American diet includes carbohydrates as the largest portion of food with each meal. At least, that’s what the FDA recommends and what most of us were taught as children. We believe that carbs are our energy source and are necessary to experience that “full feeling.” The truth is, that couldn’t be further from the truth.
The concept of the keto diet
A keto diet, simplified, removes carbohydrates from your daily intake and replaces it with fats. While that sounds counter intuitive to what we’ve been taught about fat ingestion, when the keto diet is performed properly and with healthy fats, studies have shown there are major health benefits. These benefits actually include improved cholesterol levels. So don’t worry, you’re not going to clog your arteries just because you ingest more fats.
In a carbohydrate rich diet, glucose will be used as a primary energy source and your fats are not needed and are then stored as body fat. By lowering the carbohydrate intake with a keto diet, your body will be induced into a state of ketosis where it burns fat for fuel, instead of glucose.
The benefits of a keto diet
- Rapid body fat loss with lean muscle gain
- Controls blood sugar and improves diabetes (see study here)
- Increased mental focus (see study here)
- Increased energy
- Normalized hunger – no more crashes after eating
- Lowers blood pressure due to excess body weight
- Improves cholesterol levels (see study here)
- Improves acne (see study here)
What foods do I eat on a keto diet?
The keto diet is simple. Eat protein, eat healthy fats, and eat green vegetables. The protein is necessary to maintain and even gain muscle mass. The healthy fats will be converted to ketones, which your body will burn for fuel. The vegetables are multifaceted. Green vegetables have an enormous amount of healthy dietary fiber in them. They will aid in the digestive process and keep things “regular” in your system. They also slow down the digestive process, helping to prevent hunger that may occur between meals. If you ingest just fats and protein, your body will digest them fairly quickly and you’ll find yourself hungry shortly thereafter. Adding green vegetables to the mix will help prevent this. The last part of the this, is that the green vegetables are incredibly healthy for you. They help to balance your body’s PH levels and have amazing health benefits including the prevention of autoimmune diseases such as cancer.
List of foods to eat on the keto diet
Here’s a short list of what we typically recommend to our keto diet customers:
- Any meats including (not limited to)
- Ground beef
- Vegetarian sources such as soy and others
- Whey protein powder
- Vegan or vegetarian protein powders
- Olive oil
- Coconut oil
- Nuts such as
- Nut butters (almond butter or peanut butter)
- Ranch dressing (other dressings low in carbohydrates and high in fats)
- Mixed greens
- Green beans
- Brussel sprouts
- Any other green vegetables
How much of each food do I eat on the keto diet?
This is where the science of the keto diet comes into play and where so many people get it wrong. In fact, this is by far the most critical step of the keto diet. Just guessing the amount of protein, fats, and green vegetables for each meal – and for how many meals a day, isn’t going to work. This diet is very scientific BUT luckily, we’ve simplified that entire process for you.
You will need the following two items for a successful keto diet.
- A food scale
- One of our keto diet programs
Both of these items are incredibly inexpensive and also worth every penny. Imagine trying to guess your macros (grams of protein, carbs, and fats per meal) and how much time you’ll waste experimenting and most likely failing. We’ve listed our keto diet programs below for quick reference. Each keto diet program comes with an entire workout plan, instructional videos, introductory videos, recipes, and a body tracker. You could JUST do the keto diet portion of the program and see results, if you wanted to. If you really wanted to make a change, you’d do the keto diet portion AND the workouts. They’re made to be used by beginners all the way up to advanced athletes.
Body Spartan: Genesis – a true cyclic keto diet
The Genesis Program uses a cyclic keto diet. With this type of keto diet, you will have five days of low carb intake each week, followed by one “refeed” day or “Phase II” day, as we call it, on the sixth day. The Phase II day allows for your muscle cells to uptake glycogen and for you to retain your strength for the upcoming workout routines. The low-carb, high fat, high protein days put you into a rapid fat loss state called “ketosis” where your body will burn fat for fuel instead of carbohydrates.
G2 Ultimate Shred Program – a targeted keto diet
Our G2 Ultimate Shred Program is more intense than the Genesis Program, which is why we give you carbohydrates before each workout. Just like the Genesis Program, you will also get carbs once a week as a “re-feed” day. While the keto diet core is extremely similar to Genesis, the workouts focus more on functional training and core workouts. You’ll need access to your standard gym equipment, along with kettlebells, battle ropes, and Bosu balls.
Ignite 28 Day Reboot – a non-cyclic keto deficit diet designed for rapid body fat loss
Ignite is a 28-day “super shred” program that uses a keto diet with a calorie deficit. This is the same program Gabe would use to get TV and photo shoot ready when he was in WWE. There is only one “cheat meal” or re-feed meal in the entire 28 days. The program is a combination of G2 and our Unleashed style workouts. It incorporates functional training and progressive overload. This is where we increase the intensity with each workout so your muscles never adapt.
Revolution Women’s Shred Program – a cyclic keto diet
While all of our programs are designed with both men and women in mind, the Revolution Program was designed specifically for women. It uses a cyclic keto diet, just like Genesis, but also touches on many of the emotional issues that females encounter during their weight loss journey. There’s also cuttting edge neurohacking that will help reprogram your mind to help you lose weight while you sleep!