ADVANCED. (Keto Diet)

The keto diet is an extreme way of cutting, losing minimal muscle, and shredding fat off in no time. It can be a very hard diet to stick to (the hardest I’ve seen), but I’ve never seen any results like the ones I’ve achieved by utilising this diet.

 With a regular cutting diet, you are calorie deficient, and thus burn off fat to use as energy, and potentially a bit of muscle.With the keto diet, we ensure that we are burning as much fat as possible, by depleting our carbs and living completely off the energy from fat.

Essentially we want to limit our carb intake to below 30 grams per day. This isn’t easy, and leads to us not being able to eat much of a variety of food. You can however increase the amount of fat you’re eating dramatically, and your body will burn it off.

Stay calorie deficient, but only by a few hundred calories. You can easily lose 3-4kg the first week, much of this is due to a loss of water however.

Some foods you can surprisingly eat include going to a fast food restaurant and ordering a hamburger patty (or a few of them) on their own. This will contain very little carbs, but plenty of protein and fat, making it easy to keep up the calories.

Other than this, you’ll find you’re eating loads of peanuts, drinking a lot of olive oil, and also having a lot of chicken breasts.

The rules are simple:

1. Eat 300-500 calories below your BMR

2. Keep your protein to your usual level

3. Eat loads of fat. The cleaner the better, but this isn’t totally necessary.

By doing this, you’ll be effectively losing a tonne of fat, as your body will be relying on burning this for all of your energy needs.

Expect to feel a bit lethargic for the first few days, but this gets better, and some people even find they have more energy after this point. Generally I only keto for 2-3 weeks at a time, then go back to bulking, but it depends heavily on your genetics how long you’ll need to keto to get to your desired bodyfat level.