1. Look AWESOME, DEFINED, & FIT for engagement photos!
2. Achieve extreme progress in my startup!
2014 will DEFINITELY be a good year!
This Month’s Challenge:
You might be wondering what challenge I am choosing to partake in for the month of January…
There are a few different styles that can be done:
- Standard Keto Diet (SKD)
- Cyclical Keto Diet (CKD)
- Targeted Keto Diet (TKD)
(See more about the different types of Keto here)
The one I’m doing is the Cyclical Keto (CKD), with of course, the Paleo foundation & principles (see below for rules).
I've had such great success with Paleo & am always looking for the next best thing. The Paleo 4-Hour-Body challenge I did in December was definitely an eye-opener, & I feel that much closer to optimal health… but now I want to take it even another step further… so I've been doing more reading on this ketogenic diet…
What is Keto?
Usually, your body takes carbs - no matter if they come from grains, sugar, or other forms – & turns them into glucose to use as energy. The thing with Keto is that you’re purposefully denying your body these carbs in order to induce a state of ketosis; this state allows your liver to break down fats into molecules called ketones which are a more efficient source of energy for our bodies to use, promote fat loss, is healthy, & acts as fuel for our body & brain.
I've been eating quite a bit of fat already, but I know I've never done to the extent of ketogenic (being in a state of ketosis).
This Keto Calculator helped determine my personalized macros:
My CKD Rules:
* Monday - Friday
* Saturday - Sunday
* 5 Days of carb-depletion
* 2 Days of carb-loading
* Strict Keto, an average of approx. 75% of your calories should come from fat, 20% from protein, 5% from net carbs
* Much like the "trick day" I had in December's 4HB challenge. Aim for 100g-200g of net carbs. This carb-cycling reminds your body that it is not in starvation mode in which it would start storing instead of burning fat; it's also important to workout HARD around carb-load days - enduring H.I.I.T. (High Intensity Interval Training).
My strict keto days will involve eating a LOT of fat: making bulletproof coffee with 2tbsp of grass-fed butter & 2 tbsp of MCT oil, protein shakes with 2 tbsp of coconut oil, cooking eggs in a lot of butter, avocados, chia seeds, nuts, animal fat, & veggies.
My carb-load days will include: fruit, dark chocolate, treats such as Paleo Brownies, spaghetti squash (click for recipes).
I’m really looking forward to this challenge & getting results! To me, this is another step up from last month’s Paleo-4-Hour-Body challenge, & I aspire to achieve optimal health/fitness, prepare for engagement photos, & I’m 100% committed!
Take this journey with me, & please share any experiences, suggestions/tips!
Disclaimer: I admit I don’t wholly understand all of this info yet, & there is a LOT of information on top of infinite reading that could be done on the topic of keto; however, I want to share my learning process, experience, & growth with you throughout the challenge. I am so eager to endlessly experiment with what works vs what doesn’t, & share that with you.