Phat Muscle Project

Ep. 40 – The Ultimate KETO DIET Guide For 2024

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In this episode we discuss everything from possible reasons to do/not to do keto, best ways to set it up, what to be mindful of and so much more! For details check out the show notes are below. Enjoy!

  1. What is a ketogenic diet?  What would be some reasons for (or against) a ketogenic diet? (clinical settings, offseason, prep, insulin sensitivity reset…) 
  2. Why do we drop weight so quickly going into keto?
  3. What does it take to get into ketosis and how long?  What is fat adapted and carb adapted? Should you measure getting into ketosis?  Urine or blood?
  4. What are the 3 different types of keto diets? The “right” fats and how not to do keto. 
  5. How to set up a keto diet.
  6. How researchers set up a keto diet and why it’s not ideal;
  7. Is there a best way to start off and get into ketosis quickly? 
  8. What is the keto flu and what to do. What are the things that can sabotage keto and cause someone to float in/out? 
  9. Common myths – Damages metabolism, muscle loss, hurts insulin sensitivity, feel terrible, easy to gain fat after it’s over
  10. Anything specific around the workout?  MCT’s? What about fiber?

    11. Conclusion: Remember, it’s a tool that most people cant do long term.  Can cause some issues with food.

    Also: in next week’s episode we will discuss HOW TO TRANSITION OUT OF KETO!!

    Links

    PHAT Muscle Supps- www.phatmuscleproject.com 

    John

    IG: @teamgorman

    Email: [email protected]

    Lisa

    IG: @nutritioncoachingandlife 

    Email: [email protected]

    Website: www.nutritioncoachingandlife.com

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    Phat Muscle ProjectBy Phat Muscle Project
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