Perhaps the most immediate and dramatic benefit of ketogenic eating is the opportunity for quick and efficient reduction of excess body fat. This also means easy, long-term maintenance of your ideal body composition. Ketogenic eating can make you an efficient fat-burning machine. When you are in full-blown keto, you enjoy complete dietary satisfaction, rarely feel hungry (even if you skip meals!), and never have to struggle, suffer, restrict calories, or force strenuous workouts in order to burn extra calories. Instead, you allow your body to naturally calibrate you to a healthy composition and weight.reset, you’ll learn the best way to ditch grains, sugars, and refined vegetable oils, and you’ll also discover the nutrient-dense, high-fat, low-carb primal foods with which to replace them. During the second week, you’ll focus on the supportive lifestyle behaviors that are essential to succeed with dietary transformation. These include optimizing your exercise patterns, dialing in your sleep, and implementing effective stress-management techniques. In your final approach to the 21-day mark, you’ll put it all together—thereby escaping carbohydrate dependency once and for all and plunging headlong into the world of fat adaptation.
Adopting a long-term ketogenic lifestyle is easier than you think.
You will likely notice immediate weight loss, largely due to a reduction in inflammation (and the ensuing fluid retention in cells throughout the body) and also because you will unlock stored body fat to burn for energy around the clock. It’s not uncommon for devoted enthusiasts to drop 10 to 15 pounds total, including 3 to 6 pounds of excess body fat, during a 21-Day Metabolism Reset.
Then, you’ll go keto, dropping your carb consumption to less than 50 grams a day and also likely lowering your protein to less than you typically consume, while also emphasizing nutritious, natural fats as your main calorie source. Your journey into nutritional ketosis should last for at least six weeks. Then, with your newly minted degree in fat- and keto-adaptation, you can consider and experiment with assorted long-term options, including going back into nutritional ketosis any time in the future to shed excess fat, protect against disease, and enhance cognitive and athletic performance.
Being fat- and keto-adapted means that you can veer off the plan now and then and not tailspin into a monthlong sugar binge. When you have this esteemed metabolic flexibility, you can wake up the day after eating cake by the ocean, or even a bunch more stuff on a weeklong cruise, and get right back into the groove—whether through fasting, a string of keto-aligned meals, or even strategic use of ketone supplements. Adopting this lifestyle means freedom from sugar cravings, fatigue, and overstimulation of the fight-or-flight response from excess carbohydrates. What could be better than that?
1. Masino, Susan (ed.). Ketogenic Diet and Metabolic Therapies: Expanded Roles in Health and Disease. Oxford University Press, 2017.
2. Cahill, G.F. (2006). Fuel metabolism in starvation. Annual Review of Nutrition, 26: 1-22.
3. Rattan, S.I.S. (2006). Theories of biological aging: Genes, proteins, and free radicals. Free Radical Research, 40: 1230–1238.
4. Sohal, R.S., & Weindruch, R. (1996). Oxidative Stress, Caloric Restriction, and Aging. Science (New York, N.Y.), 273 (5,271), 59–63.
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