The No Bullshit Diet

Simple Guide To Losing Weight on Ketosis

What You Need To Know About the Ketogenic Diet

* the plate above is an accurate representation of the foods you will be eating to lose weight

Who am I and why should you believe me?

My name is Matthew and I have struggled with weight loss my entire life
You don't have to believe me if you do not want to believe me

but I am living proof of:
- weight loss struggle
- weight loss success

In 6^th grade, I remember being told I was 160 pounds
In 8^th grade, I remember being told I was 200 pounds
Throughout high school, I never once stepped on a scale, and it was not until college, at the age of about 20, that I learned I was 245 pounds
While in college, I managed to live in the gym, while going to class, and still only somehow got down to 230 pounds after struggling with weight loss and balancing life and work
For years, my weight affected all aspects of my life, especially my self-confidence, self-esteem, and even my self-efficacy
All doctors would ever tell me was that I was overweight, but not a single doctor could tell me how to lose weight or what to eat in order to lose weight
I am not a doctor or a nutritionist, only someone who has managed to find success in weight loss after years of experimentation
I went to college for psychology but I currently make a living as a web developer
After years of not exercising, but just "maintaining my weight", I managed to reach my maximum weight of 258-260 pounds

At this point, I realized: I can either continue on this path to an unhealthy 300 pound weight or I could figure out what I was doing wrong and get down to 200 pounds

It was not until I hit 29 years old where I finally took control of my eating habits and my life, and especially: my weight
Between 29 and 32 I managed to lose about 80 pounds

Additional facts about my daily habits and routines:

I use LoseIt!
I have been using LoseIt since 2009

I log nearly everything I eat into the program and collect data about myself and my eating habits
While I don't count calories as much anymore, I used to be a strict calorie counter
Calorie counting works to an extent, if you are eating the right foods

I love bike riding, hiking, swimming, and walking
I really hate going to the gym
I am lazy when it comes to working out and exercising
I have to trick myself into exercising

Instead of driving the 2 miles to work, I bike everyday, about 7-9 months out of the year with the exception of the really cold and freezing fall and winter days

I am an insomniac, staying up until 4 or 5 AM in the morning and sleeping until 10 AM - 12 PM
The majority of my productivity is spent during these hours I remain awake at night
I don't eat after 8 PM
I normally only eat once a day between the hours of 11 AM - 2 PM, but I sometimes make an exception for a low-carb low-sugar snack in the late afternoon/early evening (Power Crunch Protein Energy Bar Orignal, French Vanilla Creme, 1.4-Ounce Bar)
I do not eat processed or fast foods
I try to swim at least 3 to 4 times a week for 20 minutes each session
I bike ride at least 3-5 times a week for about 10-20 minutes each session

Before I officially start, here is an inspirational story I once heard from a neighbor who was doing the Paleo diet, who had a cop friend that lost a substantial amount of weight. This police offer was about 250ish pounds, heavyset guy. This police officer had recently acquired a new young woman as his partner, a fellow police officer. Everyday, as he had done for many years, he stopped at a bagel shop for a bagel with cream cheese and coffee with sugar. Who could resist those Manhattan bagels?

A few weeks later, as the two partners got comfortable with each other, the young woman asked the cop, "I notice you eat a bagel everyday with sugar in your coffee."

He confirmed that he did this and she resumed, "Do you like bacon and eggs?"

He answered her, "Of course I do, I love bacon and eggs."

She asked him, "Than why don't you eat that?"

He responded, "Because it's bad for me."

She said, "So is that bagel with cream cheese and coffee with sugar. Why don't you go ahead and eat bacon and eggs every morning instead of a bagel and switch the sugar in your coffee for heavy cream."

She explained to him the way the diet worked and over time, he adapted it as his lifestyle. Over the years, he lost over 80 pounds and kept it off.

While the police officer does visit the gym a few times a week in order to stay in shape, he did not do anything special other than switch up a few food items in his diet.

If this story doesn't inspire you to realize how easy it can be to lose weight, along with my own story, than I'm not sure you will ever find what you are looking for, but if you are serious about losing weight.

KEEP READING

What is the ketogenic diet?

a low-carb high-fat diet

What does the ketogenic diet do?

It is a method of dieting that helps you to lose weight

Other names for the ketogenic diet:

keto
ketogenic
ketosis
Low Carb High Fat (LCHF)
Low Carb

The ketogenic diet often gets mistaken for the Atkins diet, and while they are very similar, there are differences.

The ketogenic diet requires:

commitment
discipline
giving up processed food / fast food
giving up sugar
patience
willpower

Who is the ketogenic diet for?

anyone who is looking to lose a lot of weight
anyone who is looking to lose a few extra pounds
anyone who still has 100 pounds to go
anyone who still has 75 more pounds to go
anyone who still has 50 more pounds to go
anyone who still has 20 more pounds to go
anyone who still has 10 more pounds to go
anyone who still has 5 more pounds to go
anyone who is lazy and not looking to do a lot of exercise
anyone who cannot make it to the gym for an hour a day
anyone who is tired of being overweight or obese
anyone who has "tried it all"
anyone who is serious about losing weight
anyone who is younger than 30 years old
anyone who is between 30 - 50 years old
anyone who is older than 50 years old
anyone who cannot exercise due to a disability
anyone who cannot exercise due to being overweight or obese
anyone who has "given up on dieting"
the wife who has kids and doesn't have time to exercise
the wife who now weighs more than her husband
the husband who seemed to let himself go with too many beers
women who need to lose some weight to feel sexy and confident again
women who want to lose weight for their man
men who want to lose weight and look great for their woman
those who find too much comfort in food
and the list goes on and on...

How does the ketogenic diet work?

burn body fat
switch from a glucose-based fuel source to a fat-based fuel source
decreased blood sugar levels
depletion of glucose
regulate or lower insulin levels

What you will experience during the ketogenic process in your first few days:

dizziness
headaches
hunger
flu-like symptoms
grumpiness
lack of energy
nausea
sensitivity to senses, especially smell

Do not let any of these symptoms scare you away from the diet because they are only temporary and go away after 2-3 days.

Why you experience these symptoms:

body addiction to carbohydrates
body addiction to sugar
body adaptation to new fuel source
body fighting withdrawal symptoms from carbohydrates
body switching from glucose fuel source to fat fuel source
mental addiction to carbohydrates
mental addiction to sugar

How long does it take to get into ketosis:

Shortest: 1 - 3 days (extreme fasting required)
Average: 2 - 3 weeks
Longest: 1 - 3 months

How you will know you are in ketosis:

You may experience any of the symptoms listed above
You may experience deeper sleep
You may experience weight loss
You will experience increased energy and focus
You will experience very little appetite or hunger

You can also test your urine to see if you are in ketosis:

Advanced Ketone Test Strips

What you will get for doing ketosis:

disease resistance
energy
muscle gains
possible alleviation or cure of epilepsy
possible cure or elimination of cancerous cells
possible cure or elimination of diabetes
possible reversal of Alzheimer's disease
reduced symptoms of depression
reduced risk of heart disease, heart attack, stroke
slowed or reverse aging
strength
toned body frame
weight loss (5 pounds to 100+ pounds)

Keto is for:

People who have cancer and other illness
People who have Celiac disease
People who have diabetes
People who have insulin-resistance
People who are meat eaters
People who are not meat eaters (vegetarians, vegans, etc.)
People who are overweight or obese
People who suffer with acne or other skin ailments

Keto does not:

cause keto-acidosis in people who are not Type 1 diabetics
cause weight gain
harm your body
will most likely not kill you

To induce or get into ketosis faster:

Do a fat fast diet (eating a lot of fat, but severely limiting your carbohydrate and protein intake)
Eat very little for 3 days
Exercise more, specifically high-intensity interval training
Keep your carbohydrate intake below 20 grams per day
Drink more water

If you are struggling to get into ketosis:

Consumption of carbohydrates may still be too high
Consumption of protein may be too high
You are consuming hidden carbohydrates
You are not eating enough fatty foods
You are not getting enough exercise
You are not getting enough sleep
You are very stressed out

Suggestions for getting into ketosis / extreme fasting:

Do not eat / fast for 36 - 48 hours
Bulletproof Coffee only up to three a day for 2 days
Hard Salami for 2-3 days (up to 12 ounces of salami [or 37 slim slices])
Eat a nice fatty steak or two with a half dozen eggs
Protein shake with added MCT oil
Whole Egg Fast (6-12 eggs per day for 3 days)

Should include bacon or spam or Bulletproof Coffee

Why ketosis is right for you:

Low Carb High Fat is easy to eat
Low Carb High Fat is what your ancestors used to eat
High Carb Low Fat doesn't keep you full and causes weight gain
High Carb Low Fat keeps your muscles and your body full of unnecessary water and sodium
Intensive exercise is not necessary
No calorie restriction is necessary

Why you might not want to do keto:

You are confused about the keto diet
You are used to making excuses
You don't care about your health
You gave keto a chance but it just did not work for you
You have accepted being overweight or obese
You have given up on dieting
You have given up on yourself or your weight
You really don't care about your lifestyle or eating habits
You refuse to give up or reduce your carbohydrate intake
You are too tempted and cannot resist sugar, grain, or other foods that are high in carbohydrates

What happens if I stop the keto diet?
Consider the keto diet a lifestyle, but if you stop...

if you fall back into your old habits, you risk gaining some, if not all the weight back
you may gain a few pounds from water retention
you may gain a few pounds from carbohydrates

How do I enjoy food while on the keto diet?

the idea is that you reach your goal weight, and if you want to return back to carbs, you do so occasionally, but not daily
there are plenty of alternatives listed below as far as foods go, including sweets
if you love carbohydrates (candy, ice cream, pizza, pasta, soda, etc.), than carb up for a week, and switch back to ketosis for at least 2-3 weeks
have a light cheat day* and every other day of the week, be strict
find alternative low-carb and sugar-free foods.. there are a lot more than you think!
make your own food using keto-approved ingredients
make fat bombs

* light cheat day does not mean you can eat everything you want, but choose something you have been craving all week or all month and enjoy a plate or a bowl

A typical dessert that I make for myself every weekend:

This is Keto Banana Cream Pie and the ingredients are:

1 Package of Jell-O Sugar-free Banana Cream
2 Pints Heavy Cream

This will yield about 3 cups and each cup is about:

484 calories
48g fat
2.6g carbohydrates
0g sugar
0g protein

I usually consume 1 cup per day for the 3-day weekend and my weight is not affected.

Jell-O makes a variety of flavors, including Cheesecake, Vanilla, Chocolate, White Chocolate, and others. It is imperative that you buy the sugar-free versions. The amount of carbs in these is not sufficient enough to ruin your ketosis diet.

Instructions for how to make it: Simply pour two pints of heavy cream into a bowl, pour the package of sugar-free jell-o into the bowl, and then grab a mixer or whisk and mix for about 2-3 minutes or until it starts to thicken ever so slightly. Afterwards, put it in the refrigerator for 5-10 minutes so it can set. Once that is done, it is ready to eat. This will stay good for about 2-3 days in the refrigerator and the top may harden slightly, but it is all edible. After 3 days, however, I cannot guarantee you that it is safe to eat.

Famous celebrities who are known for endorsing the ketogenic, Atkins, or Paleo diet:

Adriana Lima
Alec Baldwin
Drew Carey
Eva La Rue
Grant Hill
Gwyneth Paltrow
Jack Osbourne
Jessica Biel
John Goodman
Jonah Hill
Kellan Lutz
Kim Kardashian
Kobe Bryant
LeBron James
Matthew McConaughey
Megan Fox
Miley Cyrus
Robin Wright
Sharon Osbourne
Tim McGraw
Tom Jones

What You Need To Know About Food

Food is:

Calories
Delicious
Nutrients

1 pound of food is 3500 calories.

In order to lose weight:

You cannot and should not lose weight by starving yourself, as it is a very discomforting, short-term, and painful solution
You must be realistic and cannot expect to lose a ton of weight overnight or even in a week

Anywhere from a half pound, to a pound, up to 2 pounds is more realistic

Your body must burn 3500 calories in order to burn 1 pound
Your body needs a certain amount of calories per day in order to lose weight
Your body burns a certain amount of calories per day just to keep itself alive (Basal Metabolic Rate or BMR)
Your body must be in a deficit of calories

Your body can be measured through:

Body Mass Index (BMI)
Weight

Macronutrients are:

Carbohydrates

Simple

Monosaccharide

one sugar molecule

glucose
galactose (in milk)
fructose (fruit)

Disaccharide

two sugar molecules

sucrose (table sugar)
lactose (in milk)
maltose (in beer)

Complex

Polysaccharide

several sugar molecules

Fiber
Starch

Fats

Saturated Fats
Trans Fats
Unsaturated Fats

Monounsaturated
Polyunsaturated

Omega-3 fatty acids (essential)
Omega-6 fatty acids (essential)
Omega-9 fatty acids (non-essential)

Protein

What you should eat in order from greatest amount to least amount:

Fats (75%)
Proteins (20%)
Carbohydrates (<5%)

Your diet should consist of: eating mostly high fat, moderate protein, and low carbohydrate.

Warning: If you eat too much protein, your body will turn the excess into glucose.

Why we get fat:

Addiction to food
Overeating beyond a regulated caloric intake
Eating processed and fast foods
Snacking at the wrong times
Very little movement throughout the day
Over-consumption of carbohydrates

While it is true that genetics play a role in our metabolic rate and weight, it can be helped with a ketogenic diet.

Foods you should eat more of:

Avocado
Grass-fed Butter (Kerrygold recommended)
Bacon
Cheese
Chicken
Coconut Oil
Duck
Eggs (Whole)
Extra Virgin Olive Oil
Fatty Fish (Herring, Mackerel, Salmon, Sardines, Trout)
Green Peppers
Ground beef (70-80% lean, 20-30% fat)
Ham
Heavy Cream
Lamb
Nuts (Almond, Brazil nuts, Macadamias, Walnuts; eat Cashews and Pistachios sparingly)
Pork
Red Bell Peppers
Ribs
Salami
Sour Cream
Steak

Foods you should stay away from:

Bread
Candy
Cereal
Corn Products
Fat-free
Grains
Fruits (blackberries and raspberries are the least concentrated, but eat sparingly)
Low-fat
Pasta
Rice
Vegetables (mostly starchy, such as corn, peas, parsnips, potatoes, pumpkin, squash, yams)

Not all fruits and vegetables are bad and should be eaten sparingly.

What you should be drinking:

Coffee
Tea (Herbal or non)
Unsweetened Almond Milk
Unsweetened Cashew Milk
Unsweetened Coconut Milk
Unsweetened Soy Milk
Water (with Lemon or Lime is acceptable)

You may attempt to try flavoring your drinks with products such as Crystal Light or trying diet drinks, but beware, they may prevent you from losing weight and staying in ketosis.

Alcohol: You can have specific beers and red wine within reason.

What you should not be drinking:

Juice (including Apple, Cranberry, Grape, Orange, etc.)
Diet soda (you may drink this sparingly, but you must experiment — some people can drink it without issues, while others tend to get kicked out of ketosis - if you find yourself able to drink diet soda - limit to about 3 cans per day)
Regular soda
Milk
Vitamin Water

Alternative Baking Ingredients:

Almond flour
Coconut flour
Erythritol
Monk Fruit in the Raw
Splenda
Stevia
Sucralose
Sugar-free Jell-O
Sweet N' Low
Truvia

Alternative Cooking Ingredients:

Basil
Black Pepper
Bacon fat/grease
Butter
Cayenne Pepper
Cilantro
Cinnamon (use sparingly)
Chili Powder
Cumin
Oregano
Parsley
Rosemary
Sage
Sea Salt
Steak Seasonings
Thyme
Turmeric

Oils you should be consuming:

Spectrum Decadent Blend Flax and Chia Oil
Avocado Oil
Chia Seed Oil
Coconut Oil / MCT Oil
Cod Liver Oil
Edible Almond Oil
Edible Vitamin E Oil
Extra Virgin Olive Oil
Fish Oil
Flax Seed Oil
Salmon Oil
Walnut Oil

Although considered healthy, Red Palm Oil was left off the list because there are plenty of other healthier and safer alternatives, as this oil is an environmental concern, specifically for Orangutan habitats.

Oils you should not be consuming:

Canola Oil
Corn Oil
Cottonseed Oil
Grapeseed Oil
Peanut Oil
Rapeseed Oil
Rice Bran Oil
Safflower Oil
Sesame Oil
Soybean Oil
Sunflower Oil
Vegetable Oil

How do I get more fat?

Bacon
Cheese
Cream Cheese
Bulletproof coffee
Heavy Cream
Pork rinds (chicharones)
Salad with Extra Virgin Olive Oil or Coconut Oil
Salami

How to make Bulletproof coffee:

Coffee
Grass-fed butter
Heavy Cream
MCT Oil or Bulletproof® Brain Octane Oil

Programs to help you track food intake:

Best websites for Dietary Information:

Best YouTube Channels for Keto:

Best Keto Books:

Best Oils for Keto:

Best Protein for Keto:

The Results of Ketosis

LoseIt!

Please Note: YOU MAY NOT USE THE DATA OR THE PHOTOS BELOW FOR PROMOTIONAL SERVICES OF YOUR COMPANY FOR MONETARY GAIN. (UNLESS YOU ARE LOSEIT.COM, THAN YOU MAY CONTACT ME FOR PERMISSION)

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