in this blog I’m going to be discussing a topic that somehow gets automatically lumped in with Kido. and that is weight loss I’ll be discussing why weight loss and the ketogenic diet should be thought
of as separate items. and then I’ll give you five tips on how to lose weight.
if you are following a ketogenic diet – the fat weight loss readers it’s been about six months since I’ve write blog for you all and it’s about time that I got back into it.
There are three main blocks that dictate whether you’re losing weight maintaining weight or gaining weight.
These are as follows number one is your energy balance which is how much energy you are consuming. how much energy your body is using through exercise or non-exercise activity.
thermogenesis otherwise known as neat and metabolic functions – macronutrient balance which is how much of that energy balance is sourced from fat protein.
and carbohydrates and number three micronutrient balance. which is the amount of vitamins minerals amino acids and to a certain extent antioxidants and hormones inside those macronutrients.
which ultimately comprise of what your body does with that energy. okay so how does this apply to weight loss well for instance you might be trying to lose weight. and you’re sticking to the 20 grams of carbs per day. but if you’re getting more energy from consumed fast than your body needs. which your body has to soar as fat which results in either a state of maintenance or either weight gain or put it in another way.
if you’re consuming foods that are low in net carbs but they have nowhere near enough nutritional density to give your body adequate amounts of vitamins and minerals.
this diet puts the brakes on your metabolism and decreases your energy levels and puts you on track for micronutrient deficiencies which eventually rear their head as health conditions. I truly believe that if your
diet is breaking those three rules energy balance micronutrient balance and micronutrient balance. it doesn’t matter how much or how little you’re eating your body will not let go of precious fats especially. if you’re chronically cutting calories or excessively fasting. so back when I was running half marathons and full marathons in 2017-2018.
I went and had a deck skin in fact. I had a DEXA scan seven days after I finished my full marathon effectively. when I was the most fit I could be I was twenty five percent body fat. but within the healthy BMI range and just to give you an idea of body fat percentages for men in athletes they sit between six and 13 percent body fat and though biess is considered 25 and plus. so technically I was on the brink of obesity. and I was following a ketogenic diet. but I wasn’t tracking anything as such I just eat to satiety which can kind of be difficult depending on your training load so in light of all this. I want to give you three tips that I think will help you put you back on your weight loss journey.
so tip number one is start tracking your macros. this is really really important because what you measure gets managed jump over to my website and click on the macro calculator. in the menu put in your details and then enter those macros into a tracking app my favourite is using chronometer and start tracking your food. if you’ve been limiting your food intake recently your metabolic rate may be even lower than what that macro calculator is telling you in which case you can work with the nutritional specialists. like myself to help you figure that out and what to do from there.
Three Tips for Keto Diet
so tip number two start exercising or at least start moving your body in some way it doesn’t have to be much I always recommend starting with 10,000 steps or if you don’t have a way to track this simply just get thirty minutes of exercise every day the key to success here is consistency if you’re already doing this but you want to do more look into working with a personal trainer in your area to get specific results for your body type.
tip number three start tracking your micronutrients I suggest using chronometer. because all the foods that you track is part of your macros come from a database of nutrition that comes with micronutrient values. as well get rid of the apps that log based on generated user inputs like card manager or My Fitness. Pal you are only seeing half of the picture first try to hit the RDAs. which for something like vitamin C will help prevent you from getting scurvy. but won’t be optimal for your personal needs. you can speak to a nutritional specialist who knows about dietary supplements and Mac nutrients like myself. and we can get working together to get you thriving not just surviving.