As you may have heard, the ketogenic diet (keto for short) has been exploding in popularity over the past few years. According to Google Trends, interest in the ketogenic diet has more than tripled in the last year alone.
But before jumping on the keto bandwagon, keep in mind there is a right way to start a ketogenic diet and you’ll want to go into keto with a solid plan of action.
That way you can enjoy the weight loss benefits faster and with better long-term results.
That’s the beauty of keto. Not only will you lose weight quickly, but you’ll do it in a healthy, long-term focused way.
Where Has Keto Been All This Time
Keto diets were first used about 100 years ago to help epileptic children. Now, this diet sees use in helping people lose weight, gain mental focus and energy, get rid of digestive issues, treat type 2 diabetes, and even potentially prevent/cure cancer and neurological diseases.
However, while the benefits of a ketogenic diet are substantial, in this article I’ll show you exactly how to start a ketogenic diet and lose 14ish pounds in 14ish days.
Remember, we are all different, so losing 14 pounds might not be possible for you in 14 days, because maybe you don’t have an extra 14 pounds to lose that quickly.
Sometimes you lose it fast, other times you lose it slow.
The point is to take the right actions and focus on creating the right habits.
A ketogenic diet focuses on putting your body into a metabolic state called “ketosis.” What this generally means is that your body uses fat – rather than sugar – to generate energy for your body.
In order for your body to switch into this state, the typical advice is to eat a diet low in carbohydrates, high in fats, and moderate in proteins.
How To Start A Ketogenic Diet
A keto diet is pretty simple in theory (low carbs, high fat, moderate protein). But that doesn’t necessarily tell you exactly what to eat, what to avoid, or how much to eat.
So What Exactly Can You Eat on A Ketogenic Diet?
- Healthy fats, e.g., coconut oil, butter or ghee, lard, tallow, bacon fat, olive oil
- Meats, including organ meats
- Fish and Seafood
- Non-starchy vegetables (especially green leafy vegetables)
- Some berries
So a typical day’s meal might look like this:
- Breakfast – eggs with bacon
- Lunch – cup of bone broth with chicken salad
- Dinner – steak with sauteed veggies followed by a keto dessert
Here are some other meal ideas from proponents of a ketogenic diet….
Stephen Phinney has a MD from Stanford University, a PhD in Nutritional Biochemistry from MIT, and did post-doctoral work at Harvard. He’s been researching ketogenic diets for decades and is the co-author of Art and Science of Low Carbohydrate Living. His example meal plan is:
- Breakfast – black coffee and sausages
- Lunch – salad with greens, tuna, olives, blue cheese dressing
- Snack – nuts, broth, cheese with celery sticks
- Dinner – tomato bisque, steak, green beans, mushrooms.
- Dessert – maple walnut ice cream made with sucralose/xylitol
How Long Do I Have To Stay Keto For?
I recommend staying on a keto diet anywhere between 14 to 30 days. If you’ve NEVER done keto before, 21 days is a great place to start (over 7,000 people who’ve started my 3-Week Ketogenic Diet agree with me)
There’s really no set rule for how long you have to stay on a ketogenic diet.
Many keto proponents think of it as a tool for aiding weight loss or mental clarity. Many will do a ketogenic diet for several weeks and then you can be in a Paleo diet for a few months and then back to a ketogenic diet.
However, if you’re using a ketogenic diet for therapeutic purposes, then you may need to stay on it for longer – that’s something to discuss with a health practitioner.
Personalizing Your Ketogenic Diet
One of the best things about a keto diet is that many people in the community love figuring things out. There’s a lot of self-experimentation and sharing of data and ideas.
Some people do better on a slightly higher fat ketogenic diet while others can eat slightly more carbohydrates. Intermittent fasting is also an area that many people on a ketogenic diet experiment with.
This is an exciting growing field that’s helping a lot of people, so if you’re ready to give it a try, keep an open mind and have fun improving your body and mind.
4-Phase Keto Weight Loss Formula
While designing my first keto program The 3-Week Ketogenic Diet I didn’t realize it first, but I had broken the 21 day diet in 4 phases.
And now, as I’m putting the finishing touches on my 2nd Keto program, The Ketogenic30 I’m following the same 4-Phase Keto Weight Loss Formula…because…well…IT WORKS!
Many of my keto diet customers are seeing 14 pounds gone in just 14 days. Most of the weight loss happens early in the program, BUT you need to stick with the 21 or 30 day program to see the maximum benefit.
Here’s a break-down of my unique 4 phase formula:
Phase 1: Carb Detox
Getting into ketosis (i.e fat-burning state) requires you to eliminate most carbohydrates from your diet.
Detoxing from carbs is step #1, which focuses on a very important fat-storing hormone, insulin.
Sometimes when you eliminate carbs from your diet you experience what’s known as “keto flu.” This isn’t experienced by everyone who starts keto, but the easiest way to combat this is to supplement with electrolytes, stay hydrated, supplement with Magnesium, and sometimes its just a matter of “waiting it out.”
I provide a guide to getting rid of keto flu when you purchase The 3-Week Ketogenic Diet, along with about $297 worth of other bonuses.
Phase 2: Fat Flush
The first bit of weight loss you’ll lose when you start the keto diet is primarily water weight and inflammation.
The next step is to stop immobilizing (i.e. burning) fat from your body.
There is no set time-frame this starts happening, but generally after 7 days you can expect to start losing fat.
The main goal of the carb detox and fat flush phases are getting rid of inflammation, flushing toxins, healing the gut, and setting the stage for hormonal dominance.
By hormonal dominance, I mean, YOU are in control of your hormone health. Your hormones will start working for you, instead of against you.
Phase 3: Macro Balancing
The way to start to really flushing fat and losing weight is by learning the ideal macronutrient balance for balancing your blood sugar and optimizing your hormones.
For Keto, you’ll be eating about 65-75% fat, 20-30% protein, and 5-15% carbs on any given day. You don’t have to be SUPER strict with your ratios, but you do have to be aware of WHAT fats, proteins, and carbs you are eating.
Not all carbs, fats, and proteins are created equal.
Which is why it’s important you start your keto journey with a program or plan that has a proven track record.
The 3-Week Ketogenic Diet will show you what to eat with simple and delicious meal plans and recipes.
Phase 4: Keto Boost
Last but not least, the final phase of the keto weight loss formula is to send your body into a state of ketosis.
After all, what’s keto without KETOSIS. That’s the whole point, right?
This phase just puts the other 3 phases into one, providing you with the elements to get you into ketosis:
- the right macronutrient ratios
- a healed gut, thyroid, and liver
- the right mindset
- a committed and consistent individual (you)
Once you have all of these elements in place, nothing will stop you from losing weight on keto.
What It Really Takes To Lose 14 Pounds In 14 Days
We all want INSTANT results, right?
And while many times it’s not healthy to lose weight quickly, the keto diet makes it easy to lose weight fast AND do it in a healthy way.
You can try to put together a keto diet for yourself OR you just try the 3-Week Ketogenic Diet I spent hours putting together for you!
Here are some results others are experiencing on The 3-Week Ketogenic Diet:
If you want see results like these women are having, then click the link right here and start seeing results too!