On my journey towards getting leaner, I found myself looking for a good diet that will help me lose fat and look more shredded. At the start of this year, I had already dedicated myself to properly working out. However, I was still struggling in terms of what I should eat. After all, getting abs have a lot more to do with what you eat than how you train. And so my search for a good diet plan began.
And it quickly ended after I read up information about the Ketogenic Diet, or Keto for short.
To be fair, I could’ve researched further. But in this case it’s better to do things through trial and error, and then move on to the next diet rather than constantly researching and then not doing anything. So that’s what my thinking is with almost immediately going through the Ketogenic Diet.
Here’s the basics of the Keto Diet: high fat, adequate protein, very low carbs. In my case though, because I’m weightlifting and doing cardio, my protein intake is pretty high. The science behind the ketogenic diet is that by consuming more fat and a lot less carbohydrates, your body will be forced to burn fat instead of carbs for energy, resulting in fat loss.
What I Ate:
Throughout my keto diet (which I’m still currently doing for a couple or so more weeks), I restricted myself to these foods & supplements:
- Egg whites
- Beef Burgers
- Spring Salad Mix
- Cooking oil (olive, canola, grapeseed, etc)
- French Dressing
What I eliminated from my diet:
- Bread – white, whole wheat, whole grain
- Anything with flour
- Potatoes – white, red, sweet
- Potato Chips
- BBQ Sauce
In addition, I was also taking supplements that would aid me with this diet. On top of the usual Whey Protein that I was already taking (if you lift weights, whey protein is pretty much given whether you’re bulking or cutting), I decided to take thermogenic fat burners to give me that extra push in burning unwanted fats.
Here’s a sample of my keto diet:
- 2 scoops When protein shake
- 4 bacon slices
- Scrambled eggs cooked in bacon fat – 1 whole egg & 1/2 cut egg whites
- 1 can of tuna with 2 tablespoons of mayonnaise, seasoned with salt & pepper
- Chicken Salad – 200g chicken breast, spring mix, no-carb dressing, parmesan cheese
- 1 scoop whey protein shake
- Steak & asparagus or broccoli
I officially started my Keto diet during the last 4 weeks of the first transformation challenge that I was doing, which was on the last week of March. This is what I looked then:
And four weeks into the keto diet, this is what I looked:
And here’s a side-by-side comparison:
As you can see from the first shot, I have started gaining muscles, but I still wasn’t getting the definition that I wanted. Also, my body fat % was at double digits. With the help of the keto diet, I was able to look more defined, managed to lose approximately 10 lbs of fat, and reduce my body fat percentage to 7% according to the body fat caliber that I used around that time.
It’s also important to know that I incorporated the keto diet on top of lifting weights five days a week and doing early cardio on 3 of those 5 days. We all have different goals in comes of our fitness, and this was mine.
My Personal Notes:
- I think that the ketogenic diet will work for most people. But I do believe that this is a short-term solution rather than a long-term lifestyle. If you want short-term goals to lose weight, then this diet may be appropriate for you.
- For the first time in my life, I had to really look at the nutritional labels of EVERY food that I bought at the supermarket just to ensure that whatever I need to buy has little to no carbs. It was quite depressing to see how many foods have carbs in them.
- The first week or so of doing the keto diet, my body went through some fatigue and brain fog. I believe this is because of a metabolic shift that my body is going through as it shifts from burning carbs to fats.
- Constipation will be a common side effect. So try to have a decent amount of fiber in you while doing this diet.
- I find myself more anti-social and irritated with people when I’m on this diet. Apparently this is true when one is on a low-carb diet.
- I find it very difficult to go out with friends or go to parties because of this diet. I was quite frustrated when I couldn’t eat cake or pastries or chips, not even beer, at parties. So if you’re a social person, you may have a hard time with this.
And there you have it. I’ll be posting some recipes as well as supermarket foods that you can buy if you choose to be on a keto diet.
I’m only gonna be doing keto diet for another couple of weeks. I think that it’s time for me to switch things up again with my diet. Plus, like I said in my notes, I don’t think this would be ideal for me in the long run even though I am enjoying the results. I don’t think I can completely not eat carbs just because I know our body needs carbs and I do enjoy having to eat pancakes, chips, rice and cakes and I terribly miss them.
I’m currently figuring out what my next diet will be. Summer has yet to start so I would like to maintain what I have accomplished to date. I have been doing some research on IIFYM (If It Fits Your Macro) diet and/or carb cycling – which could be the same. Still figuring that out.
Since I’m still on keto diet, this is what I currently look like:
*Minor Update: I just want to note that the 7% body fat percentage that I got was through the use of a body fat caliper. My body fat percentage may be more than that, but it costs quite a bit of money to get it checked through my gym.