Is it For YOU? The KETO DIET | 20% Fitness
Channel: Mike Ying - 20% Fitness - Henselmans Certified PT
Date: 09/02/2021

Should you choose the keto diet?

Keto is for you if:
You are a lazy cook like me who only cook meat and vegetables
You have neural disorders like epilepsy
You like the mental and emotional effects that ketosis gives you
Hunger is your biggest issue during fat loss
You have low carb tolerance (for example, if you have type 2 diabetes)
You have chronic inflammation
You like the leaner look when you are on keto (aesthetics)
You are a weight class restricted athlete
You want the possible health benefits ketosis has for Alzheimer’s, Parkinson disease, migraines, and cancer

Keto is not for you if:
You love carbs and you don’t want to give up french fries, pasta, and rice
You are a first-time dieter. The keto diet is probably too restrictive for you.
You are not good at sticking with a diet
You are eating out and traveling often
You do a lot of endurance training like running
You have thyroid disorders

How long does it take to reach deep ketosis?
It takes around 2 weeks for the body to adapt to ketosis and reach deep ketosis

You can reach light ketosis or nutritional ketosis in a few days and have the mental and emotional effects of ketosis already before reaching deep ketosis

How to implement the keto diet?

A general guideline you can start with: max 50 g of net carbs on training days and max 30 g of net carbs on non-training days.
Keto adaptation is highly individual, you need to see which amount of net carbs works best for you.
It is best to consume most of your carbs before and after training.
Protein can transform into carbs and it can also get you out of ketosis but you still want to consume 1.6 x body weight (kg) of protein every day for optimal health and muscle growth.
You still want to optimize everything else like in any other diet: fiber intake, omega 3 intake, micronutrition, etc.

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Disclaimer: The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem.