There is no doubt in my mind that the ketogenic diet works and is very effective for body fat loss. I know because I’ve made some good progress myself with this food plan. At about the 11 week mark, I’ve lost 12 pounds and 3% body fat.
For as long as I can remember I’ve had a goal to lose enough body fat to actually see my abdominal muscles. I can honestly say I’ve never been able to get there no matter what I’ve tried; different types of workouts, eating less, switching up my macronutrients, I always ended up back at the same place. I’ve tracked my body weight and body fat percentage for at least 7 years. During that time, I only came close to 13% body fat one time. Now after 11 weeks on this diet, along with some recently added cardio work with Beach Body’s Core de Force workout plan, I’m closing in on 12% body fat. I anticipate I will need to get close to 10% to really see sharp definition in my ab muscles, so I still have a ways to go.
So, up to this point in my journey I wanted to share a few things that I’ve learned that might be helpful in your venture with a ketogenic diet. Here are some of my recommendations to stay on-course with this food plan:
- Learn as much as you can about the diet. Get educated and research everything you can by reading books or doing internet searches for ketogenic information. One of the best books I’ve read was Keto Clarity by Jimmy Moore. It’s a really good read and you can learn really all you need to know about this diet with this one book.
- Understand how to control your macronutrients. You absolutely need to know what your percentages of fat, protein and carbohydrates are every day.
- Track your food intake and macronutrients. I use MyFitnessPal on my Android phone. It’s really easy to use and it only takes me a couple minutes each day to put all my meals into the tracker. There are lots of good apps/tracking tools out there, but this one works great for me.
- Get a food scale so you can measure your portions. Do not guess at this because you will likely be wrong with your quantities of each type of macro you are taking in. Even 200 calories off one way or another will alter your weight loss goals.
- Keep measurement tools handy. Along with the food scale, I keep a 1/4 measuring cup, and both 1/2 and 1 tablespoon measurement spoons right on the kitchen counter so they are ready to use for all my meals.
- Get coconut oil and/or MCT oil to use for some good fats. Either are really easy to add to coffee in the morning or use in cooking a lot of your favorite foods. When I first stated with the diet I had a hard time trying to understand how to add good fats. These two things are a staple for my daily intake now.
- Have the right foods available and easily accessible at all times to make it as easy as possible to stay on-course. Focus your shopping cart on foods you will need for each day. Read the labels on everything! Stay focused on no/very low carbohydrate foods. Instead of really lean protein sources like chicken or turkey, use more pork or beef instead. If you can tolerate dairy well, use full fat dairy products like cottage cheese, sour cream, cream cheese and heavy whipping cream.
- Will power. You must be disciplined and stay with the plan. If you do, you will reap the rewards of this diet and you will feel so much better all around. No more bloating and gassy stomach, less joint aches, more focus, less food cravings and better energy. There are many more documented benefits with long-term health and wellness, read all about them in Jimmy Moore’s Keto Clarity book.
I hope this list helps. I know people that have “tried” this food plan and claim it didn’t work for them. If you do this right, it will work and it will reduce your body fat. It just takes patience, will power and a good overall knowledge of how it all works. Once you’ve got these things down, it’s really not hard to maintain. Good luck!