Ketotonic Diet

What is a Ketotonic Diet
A ketogenic diet is a diet high in fat and protein, and virtually no carbohydrate. This will force the body into a state of ketosis whereby ketones are used as a fuel source – rather than glucose.

Is a Keto Diet Healthy
A ketogenic diet is suitable for some people – but most definitely not all. Depriving the body of carbohydrates can place significant strain on the body – particularly liver and kidney function. Many people will feel considerably fatigued during the first few weeks of ketosis – the body is trying to adapt to using ketones as a fuel source. Ketones are a byproduct of fat metabolism (fat burning).There are many opposite schools of thought regarding the safety of a ketogenic diet – however the fact that many epilepsy sufferers have successfully been using ketosis for years – certainly gives the diet some credence.However, it must be done carefully. Many who start the diet stop it within a few days due to the fatigue and difficulty encountered.

Can I still exercise while in Ketosis?
My rule of thumb is: don't start a new exercise regime at the same time you start a Keto Diet. Wait 2 - 3 weeks till you are having a carb up day (will explain this later) to begin exercising. Otherwise I would cap exercise to 3 x 20min gentle walks in the first 2 weeks or until carb up.

Aerobic Exercise
Any exercise lasting more than three minutes is aerobic. Under normal conditions, the body will only use fat as a primary source of energy during low-intensity aerobic exercise and carbohydrates for high-intensity exercise. Without carbohydrates as an energy source, ketogenic dieters use fat as a primary source of energy during high-intensity aerobic exercise. According to certified strength and conditioning specialist Lyle McDonald, performance during high-intensity exercise will decrease for people on ketogenic diets. However, with adequate time to adapt to carbohydrate restriction, two to three weeks, near maximum performance is possible.

Anaerobic Exercise
Commence after initial 2 week period.
Anaerobic exercise such as weight training requires carbohydrates as a primary fuel source; fat will not provide adequate energy. To maintain performance during weight training, ketogenic dieters require a carbohydrate-loading phase.

What can I eat on the Ketotonic Diet?
Allowed Protein Sources
Beef, Steak, Hamburger Patties, Ribs (no sauce), Roast Beef, Chicken, Duck, Tuna, Salmon, Trout, Lamb, Pork, Bacon, Ham, Eggs, Shrimp, Crab, Lobster, Whey Protein (less than 5g carbs), Hot Dogs (Check carbs first)

Allowed Low/No Carb Veges
Use veges to make up your carbohydrate calories.
Broccoli, Spinach, Lettuce, Cabbage, Kale, Asparagus, Olives, Green Beans, Green Peppers, Brussell,  Sprouts, Cauliflour, Mushrooms, Cucumbers, Avocado (Great fat source also), Lettuce

Good Fat Sources
Butter, Mayonnaise, Oils (Olive Oil, Flaxseed oil), Heavy Cream (i.e not low fat), Cheeses, Nuts (Check carb content), Avocado/Guacamole, Sour Cream

Recommended Condiments
Soy Sauce, Stevia (Natural Sweetener), Splenda (There is some carbs in here, so keep it to less than 5g daily), Salt, Pepper, Mustard, Herbs, Spices, No Sugar Jelly

Drinks
Whilst water is obviously the best choice, I know people can get bored of this so there are other drinks that you can consume. If you sweeten your tea or coffee with splenda try not to drink too many cups a day as there are a small amount of carbs in splenda (maltodextrin mainly). Also, diet soft drinks should be fine but I don't recommend high quantities, its generally not good too drink too many as they are not exactly healthy and some people have been known to be kicked out of ketosis because of them.Water, Tea, Green Tea, Coffee, Diet Soft Drinks (Diet Coke, Coke Zero, Sprite Zero etc), Sugar Free Juice (mixed with water in small quantities), Sugar Free Cordial.

(The following information is credited to Trent Nguyen at PTC Sydney)

What is your LBM?
Without doing a dexa scan. LBM is usually your current bodyweight minus your BF%. (note this isnt an accurate methos as you might have a massive toe which throws out the numbers but once again this is just for your average joe)

Ive found this formula works as well.

Lean Body Weight (men) = (1.10 x Weight(kg)) - 128 x ( Weight^2/(100 x Height(m))2)
Lean Body Weight (women) = (1.07 x Weight(kg)) - 148 x ( Weight^2/(100 x Height(m))2)

Breakdown -

Protien (g) = LBM (in pounds) x 1.6
Fat (g) = LBM (in pounds) x 0.6
Carbs (g) = Less than 50g (i do 50 as sometimes u have to eat out and its like playing russian roullete. Being on a diet doesnt mean u have to give up a social life)

Example a person with 75kg LBM person would be
Protien = 264g
Fats = 100g
Carbs = 50g
Total calories = 2156 cal

Meal plan -If u want to eat 4 meals then divide those macros by 4.

Water - Minimum 30ml/kg bodyweight (100kg = 3L water) more the better.

Kicking off the KETO
Weeks 1 and 2 = Low carbs for 14 days
If you start on a Monday, your carb up will be a Sunday.
Weeks 3 onwards = Monday till saturday is no carbs. Sunday is carb up day.

Carb Refeeds
*How much carbs u eat during your refeed depends on your %BF. If you're over 15-20% BF and over then only one meal of 1g/1kg bw is fine)
** If your 10-15% BF are u can afford up to 3 meals of 1g/1kg per meal refeed eevry 7th day.
*** If your under 10% then u can refeed every 5 days.


What to expect?
Around 500-800g weight loss a week is fine. Anything over and your most likely eating into muscle.
Weeks 1-2, you will usually lose 2-2.5kg. Then 0.5-0.8kg every week after till you hit the really low BF%, then it slows down somewhat.