Over the past couple months I have heard many of my bodybuilder friends saying they switched to a keto diet or that they were going to do Keto for their next prep. At first I blew this off as another fad and didn’t pay much attention to it. After seeing results and how many people were doing it I decided to give it a shot.
For those of you who do not know what a Keto diet is, it is a diet high in fat, moderate in protein and low in carbs. For my diet I keep my protein high with my fats. The Average person does not keep their protein as high as I do but I have checked with a few friends and some online sources and if you are trying to maintain muscle you can still achieve ketosis with high protein and low carb. This is the what I decided on, 200g Fat 25g Net carbs ( Total carbs – Fiber = Net Carbs) and 200g of protein. This typically comes out to about 2600-2700 calories a day. I have been doing these macros for about 3 weeks and have dropped from 226 lbs starting weight to 218 as of yesterday morning.
At first when I was going over this diet with a friend who has done an entire show prep on keto, which he won overall bodybuilding in, I was very skeptical. For the longest time I avoided foods like bacon, butter and dairy when dieting with a traditional bodybuilding style. With Keto you are encouraged to eat these foods and they are actually staples in my current diet.
So why go keto you ask? When you eat a ketogenic diet your body becomes efficient at burning fat for fuel. This is great for multiple reasons, Fat contains double the calories as carbs and protein so you can eat less by weight. Your body more readily burns the fat it has stored which results in a more rapid weight loss. Using fat for fuel also provides a more consistent energy level. You avoid spiking blood glucose throughout the day so you avoid the highs and lows when eating large amounts of carbs.
When I started I had to retrain myself on how to eat as I was so used to eating rice or sweet potatoes at most meals. The first few week was really tough to adjust, I felt lethargic the first few days as my body was transitioning from carbs for fuel to fat. After the first week I used One Earth Health Ketone Tests Strips, which I bought off amazon. You get 150 of them for 10.99. If you aren’t going to the Doctor and get your blood tested these are the best option. After testing after a week of 25g of carbs or less my ketone strip told me I was in the Moderate range.
After the first week I noticed throughout the day I didn’t feel as groggy and haven;t once got the post lunch sleepy feeling I was so used to. Once I get further into the diet I will see if this stays the same. On traditional low carb diets I lost all my energy in the gym and basically lived off preworkout to make it through lifts. Currently I am only using 1 scoop compared to my typical 2 or 3 depending on how tired I was feeling. I hope these energy levels continue because its a nice change of pace and saves me a ton of money on pre-workouts.
So far the toughest thing is staying below 25g of carbs and getting 200g of fat. Ill share my daily diet I’ve been using and what foods you should avoid and a list of foods that you should eat. Until next time!