The Ketogenic diet is yet another fast growing trend among those in the fitness industry – but one that definitely sparks a ton of intrigue! The idea behind it is to put your body into a state known as ‘ketosis’, where your body is essentially using only your fat stores for energy.
It is advised when following it that your fat intake should make up 60 to 70 percent of your total daily calorie intake (but not the cookie-dough-laden, stuffed pizza type of fat!) These are the man-made fats belonging to the Trans fat family! Stick to healthier options such as fish, avocado, nuts, nut butters, egg yolks, olives, etc.
In regards to our well-loved protein, foods should remain at around 20 to 30 percent of your daily calorie intake. Ketosis is a metabolic state where your body has higher levels of ketones in your blood than normal.
Whilst in ketosis, the body does not need to oxidise protein to generate glucose, since it doesn’t need to produce glucose, as it has a preferable form of energy in ketones. This reduces fat accumulation and promotes more fat burning, since insulin is a powerful hormone which signals fat storage.
Since you are eating vast quantities of fats, the levels of unhealthy saturated fats in your diet will be higher. The Ketogenic diet is most appealing for those who are looking to lose weight, and burn stubborn body fat.
The fat burning potential of this diet could also be increased by following an intermittent fasting protocol.
The Ketogenic diet is also a great way to put on muscle mass, whilst keeping fat accumulation to a minimum. However, on a Ketogenic diet, your body has sufficient levels of ketones, so it does not need to break down protein into glucose for energy. Again, sustainability is not just a simple matter of how difficult you consciously feel the strategy to be.
The vast majority of research shows that leanness and good health can be achieved on a huge range of different diets and macronutrient compositions (i.e. On one end of the compliance spectrum, we can see that the easiest diet to maintain is the standard American diet full of processed junk food.
Or we can choose to adopt one of the countless extreme fad diets that have been presented as a “solution” to all our problems, and perhaps end up with leanness temporarily, but likely fail to maintain those habits and eventually regain all the fat (as over 95% of people do). So what we first need to do is rid ourselves of the idea to any of these extreme fad diets out there (low-fat, low carb, ketogenic) and their long lists of forbidden foods is the “real” path to fat loss and health.
What you want to achieve is to be implementing fat loss strategies to the point where first of all, you are actually achieving fat loss, but also simultaneously not feeling like your suffering–you are not constantly battling hunger pangs, cravings, fatigue, etc.
Ideally, you want to be doing those habits with as much ease and as little effort and struggle as it takes you to maintain your current habits.
You want to find the optimal balance of establishing new habits that actually do work for fat loss but without the food extremism, carbophobia, fat-o-phobia, animal food phobia, starvation, suffering, deprivation, and struggle. Every person will fall in a different place on this spectrum in terms of what feel reasonable or possible to them, with some effortlessly following these habits and others thinking that it is just utterly “impossible” to break free of their current obesogenic habits. This shows you four different quadrants of where you can be in terms of your habits and how much ease (or suffering) you have in maintaining those habits.

Upper left quadrant – Most overweight people are in a state of having obesogenic habits, and continuing those habits effortlessly.
Lower left quadrant – There are also some overweight people who are actively trying to lose weight, but are using misguided or ineffective stragtegies, and thus are needlessly suffering while not getting results. Lower right quadrant – Most people who want to lose fat adopt completely unsustainable practices like low calorie diets, juice fasts, crash diets, fad diets, crazy intense exercise regimens, extremely restrictive vegan, low-fat, vegan diets, calorie counting, other forms of intense restriction and depriving exercise and diet regimens. Upper right quadrant – Instead, you want to be in the upper right quadrant with a set of habits that promote fat loss (think the previous 6 factors I have mentioned in this section) and to be able to do those habits with as much effortlessness and ease as you do your current set of habits.
Is so hard for you to actually do that it’s just a matter of time before you give up because of how psychologically arduous it is to maintain that routine. So we need to achieve this balance of doing enough of the right habits to actually create some fat loss, while not doing things so dramatically different from our current routine that we feel totally deprived, our willpower is constantly strained to the limit, and we eventually give up. So there is no one-size-fits-all routine that everyone can immediately jump into and that they will all perceive it to be the same.
The key is that YOU have to find the place you currently are on that spectrum, and then make progressive, systematic, and 100% baby steps in the right direction. But if you currently have poor habits, and you try to do too much too fast, it will be unsustainable, and you will eventually revert back to your old habits, and as a result, your old body. The real secret here is that you need to implement SMALL changes and then make AUTOMATIC through repetition–automaticity research that it takes on average 65 days to make a behavior automatic.
In this way, you can escape the vicious cycle of Yo-Yo-ing in weight, and very systematically move towards your dream body–and you can do so relatively EFFORTLESSLY.
I’m talking about the real science of achieving LASTING and PERMANENT fat loss–the RIGHT WAY!
So if you want the EXACT habits spoon fed to you step-by-step so you know EXACTLY what to do to achieve the body you want and MAINTAIN it, go HERE and grab that program.
Usually we are warned to keep our fat intake low, however the Ketogenic diet dictates otherwise. During ketosis, when your body is almost entirely relying on fat stores for energy, you are optimising the amount of fat you can burn.
This means that your body can use the protein you intake more efficiently for building lean muscle. Similarly, the high protein, high fat foods you will be eating will also fill you up, unlike high carb foods which will leave you satiated for a short while, but then give you cravings later on.
This means that you could experience fatigue and dehydration due to increased water loss (as a result of a low carb intake).
To prevent this, you can ensure you are getting fats from healthy sources, such as nuts, avocados etc. The potential to burn fat on a Ketogenic diet is probably greater than that of any other diet, due to the extremely low carbohydrate intake, putting your body into ketosis, as mentioned above. Usually when on a low calorie diet, your body uses protein for energy; therefore you muscles don’t get the protein they require, so muscle breakdown can occur.
This means you do not experience muscle loss, and can even build some serious muscle whilst following the Ketogenic diet!
If you are looking to get started with a new diet to lose some weight for summer, or just trying to drop those last few pounds, I would highly recommend that you give the Ketogenic diet a go.

On the other end of the spectrum, the diets with the poorest compliance are the ones that ask for the most extreme deviation from that norm–very low fat diets, vegan diets, diets that require avoidance of long lists of forbidden foods, and very low carb (ketogenic) diets. While some people do maintain such low-fat, low-carb, or vegan diets for life, most eventually revert back (to either a small or large extent) to their old habits. Then, in place of these (false) solutions to health and fat loss, we replace those extreme diets with the real science-backed strategies to reliably lead to health and fat loss without adopting an approach that relies on strategies that are fundamentally unsustainable (forced calorie restriction and suffering through hunger pangs, or the removal of major macronutrients and food groups). But ideally, you want to be in that magical zone where you have some degree of habits that are producing fat loss, while doing so without deprivation and in a way that is fully sustainable. For example, there are some notable low-carb gurus who are still extremely overweight after years of extreme and highly restrictive low carb diets.
These require constant fighting against hunger pangs and cravings, overcoming fatigue, dealing with the effects of slowed metabolic rate, and in general, constant willpower to continue to forcibly deprive yourself. Meaning, every person has a very different threshold of what they feel comfortable or uncomfortable.
The magic isn’t found in the magical macronutrient ratio of carbs to fat, or avoidance of one food group, or constant calorie restriction and forced deprivation. This means the body will begin to break down stored body fat to use as fuel, rather than source it from carbohydrates which you have ingested. Since you are cutting your carbs drastically, your body will have to rapidly adapt to the new diet. Given that simple fact that no one diet is the absolute best diet in existence, the best diet is the one people can stick to. And when they fail to get results, instead of realizing that the approach is flawed, they often restrict carbohydrates even more.
This is why 95% of people fail to achieve lasting fat loss–they approach fat loss with a short-term, quick-fix mentality and adopt totally unsustainable practices. A set of habits that one person finds to be the easiest thing in the world to maintain, another person may find that the same exact habits require immense willpower and lots of suffering.
The magic is modifying your lifestyle habits to create fat loss with a set of behaviors that are as effortless as your current set of habits–and we do this through modifying the nutritional, movement, and circadian rhythm habits in this program.
Then once you have that new habit and it becomes effortless and automatic, you built on it.
This is because they have fundamentally misunderstood that their body composition is a function of overall caloric balance, not the effects of carbohydrates or insulin. Slowly building these habits, one baby step at a time, making them automatic and then building on top of that. Or perhaps people who buy the “healthy options” at McDonald’s thinking they are doing something healthy and failing to realize that what they are doing is still far from ideal.

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