We all need to learn how to work smarter, not harder. This is the goal when you are working on the cyclical ketogenic diet. Simply stated, we must understand the big picture and set our goals accordingly. The idea of simply giving up carbohydrates, working out and watching the fat melt away is not the game plan here. Please follow the logical plan presented in this article and create success.
There is going to be a little math here, but hold on and we will get through it. Your lean weight is the first calculation we will need to make. This won’t be your total body weight of course. Let’s take an example of someone weighing 200 pounds. If you now tip the scales at 200 with, let’s say, 20% body fat, then, your lean body mass weight will be 160 pounds. The magic number of protein calories is 640. That is derived by multiplying your learn body mass times 4. Remember that number: 640.
The balance of your calories should come from, you guessed it, fat. The irony here is that you must eat fat in order to start the fat burning furnace. This is a fact that you must get used to. Many advantages come into play when you eat this way. You will feel fuller longer because fat moves slowly through the digestive system. Let’s face, fatty food taste good too! There is also glucose lowering properties which lowers insulin and aids in the fat burning hormones to kick in efficiently.
Now you may have a question that surely everyone wants an answer. What is the actual amount of fat to consume? More math: it is recommended that you start out with a 500 calorie shortfall from your preservation calories. Here’s the number. It is about 15 times your full body weight. From our 200 pound example above, that would mean about 3000 calories to maintain and 2500 to begin to lose fat.
So, 2500 less our 640 protein calories equals 1860, which translates to roughly 206 grams of fat per day. That’s it. That is the eating plan for the weekday diet schedule. There is one thing to consider. As time progresses and you are well into the diet, you may need to restrict more calories. If you do, remember to cut the fat calories, not the protein.
There has been much discussion recently about whether the cyclical ketogenic diet can be maintained over a long period of time. The discussion usually focuses on the imbalance associated with low carbohydrate consumption. Part of the diet plan includes carbohydrate loading for a 36 hour period, usually on the weekends. At that time, you are free to eat carbohydrates. This does two things. First, it gives the dieter an incentive during the week; pizza on the weekend! Second, it replenishes the carbohydrates lost which helps in balancing the system and giving energy for the next cycle.
Maybe another question should be asked. And that question is what is healthy eating? Is depriving oneself from pizza and ice cream, foods we know are not good for us, considered a bad thing. If the cyclical ketogenic diet can help keep blood sugar stable, healthy balance blood pressure through the exercise phase and help burn off fat, then, why not look at it more as a healthy alternative to what is advertised as healthy eating! Either way, this eating plan has more advantages long term, than disadvantages.
Anupam Ghose, a physician by training, was diagnosed with Type 2 Diabetes Mellitus (T2DM) in 2017. After the diagnosis of T2DM, he followed a low carbohydrate high fat diet and reversed his T2DM within a year. Now he has one main goal in life and that is to make people understand that the conventional method of treating T2DM is not beneficial. Type 2 diabetes is reversible and the best way to reverse T2DM is through diet and lifestyle modifications. He now decided to help people with type 2 diabetes by offering online coaching to reverse their diabetes.