21 Day Keto Challenge


2. Ketosis is a natural, safe body condition, where our bodies are burning fat rather than sugar, as the primary fuel source. The sugar our bodies usually burn is glucose, which is produced from the carbs we eat. Any extra glucose is stored either in the liver or the muscles as glycogen or converted to fat for storage.

3. By lowering carb intake, insulin hormone levels also drop, and we reprogram our metabolism to shift into fat burning mode. Healthy foods that are high in healthy fats and eating a moderate amount of healthy protein is what helps control the appetite and reach the wanted weight. When our bodies are in this fat burning mode we are technically in the state of ketosis.


5. Back in the 70s Atkins defined his diet as a low-carb, high fats and high protein diet and in 1972 he published a book called Dr. Atkins diet Revolution, which sold tens of millions of copies and became the best selling diet book of all times. Back then, not too different than today, there was a lot of controversy around his high fat diet. Atkins almost had his medical license revoked because of the scandal he got exposed to due to his belief that a high fat diet can be healthy. Therefore, despite the Atkins popularity and the little momentum that the high fat diet caught back then, things went back to normal, with the Atkins diet falling off the pedestal pretty fast and with the American consumers going back to their habits of buying and eating low fat foods, and a high carb diet.

6. That went on until 2005-2006 when the health and nutrition world got shaken again by a couple of researchers this time from the medical Fitness industry by the names of Jeff Volek and Stephen Phinney. The two ran a few studies about dieting in general, scientifically analyzing in detail different popular diets along the years and they included the Atkins diet in their research. Their results were that a low-carb diet really works, and in fact it lowers the risk for heart disease and diabetes. More than that, the results also showed that when we eat good quality high-fat foods the good cholesterol HDL goes up, while inflammation, blood pressure and triglycerides go down.

7. Medical doctors, dietitians and nutritionists, are agreeing more and more that bad sugars and refined carbs are in fact the true cause for obesity and heart disease and not fats as we’ve been told. In fact, they also agree that certain fats are very healthy, and the right fats can be critical for our bodies in order to function properly.

8. If we ask anybody around us most likely every single one of the people we talked to will say that eating a healthy diet it’s good for the body. what is unclear many times and differs from one person to another is What foods are considered healthy and which are less healthy, which are energy Dense, which are nutrient dense, and which we can absorb easier in our bodies, in other words they are more bioavailable than others.

9. The nutrients are very important because they help our bodies to perform many complex functions such as producing energy, giving us strength in our muscles, and helping our internal organs working properly. It’s important to know that every nutrient has an essential role in the human body and that’s why it’s so important to consume a nutrient-rich variety of foods. In order for the body to function properly it needs two types of nutrients: macronutrients and micronutrients.

10. Macronutrients are needed by the body in large amounts. They are carbohydrates, protein and fat. through our digestive process these macronutrients get broken down into basic building blocks of amino acids in the case of protein, fatty acids in the case of fat and monosaccharides, or simple sugars in the case of carbohydrates. This way they get absorbed by the body and transported to the cells level to support our life.

11. It’s Important to know that the carbohydrates are one of the two main energy sources for humans, the other one being fat. Carbohydrates are found in many foods including grains and sugars. So when we eat these foods, carbohydrates, are ultimately broken down in the body and converted into sugars like glucose, fructose, and fiber.

12. Glucose is a simple sugar, called monosaccharide, found mostly in plant foods like fruits, vegetables, and starches like potatoes, as well as in Grains. Glucose has a few main uses in the body: is one of the body’s potential sources of energy and is a precursor to compounds which play a role in the immune system, so it helps with our immune system development.

13. When ketones from fat are not available, blood glucose gets delivered to working cells where it’s broken down to carbon dioxide and water, releasing ATP, which is the body’s usable energy source. It’s good to know that carbohydrates consumed in the diet that are not immediately used for energy, so they’re extra when compared to how much energy we put out there, like sedentary lifestyle for example, these carbohydrates which are not immediately used for energy are stored in the liver and in muscle as glycogen. Glycogen it’s a carbohydrate found in the form of starch, found in grains and vegetables and it’s a long chain of sugar molecules and it’s the only polysaccharide that humans can fully digest.

14. Glycogen is also known as a complex carbohydrate which In its chemical form contains many water molecules, therefore it’s actually large and bulky and it cannot be stored for long term energy. Because of this, if a person continues to consume more carbohydrates than the body can use or store, so the person not consuming enough energy to burn these carbohydrates, then the body will convert these sugars into fat for long term storage.

15. So let’s see what happens to the body when it’s in the keto stage: You can lose weight without starving You don’t have hunger cravings You have full appetite control You can lose 1 to 3 lbs per week, even more if you exercise regularly You feel happy You feel energetic You can improve your memory Mind clarity According to medical doctors you can usually improve and sometimes reverse most illnesses.

16. The foods that we eat are the answer to our goals. We need to eat 70% fat from fish oils, especially Omega 3, healthy monounsaturated fats, healthy saturated fats Protein approximately 15% of our daily diet from pastured eggs, wildfish, grass-fed Meats, nuts and some Dairy. Then carbs, approximately 15% from salad veggies, non-starchy vegetables, spices and herbs and from dairy as well.

17. Here’s a simple example of a 3 – course meal you can eat any day, with the purpose of reducing the 3 meals to 2 or even one in time. I recommend no snacking. Following my recommended program, you will not need snacks anyway because the meals are very satisfying and you will get enough nutrients this way, but if you experience any cravings, adding another tablespoon of olive oil to your salad or your veggies will help.

18. Breakfast: Two to three eggs with 2 tablespoons of grass butter, or even better one tablespoon of grass fed butter and 1 tablespoon of olive oil, slices of avocado and one tablespoon of avocado oil.

19. For lunch, a salad with dressing made out of three parts extra virgin olive oil 2-1 Parts apple cider vinegar to which you can add onion juice garlic blended avocado and other herbs and spices. If you want in one serving of protein like tuna with eggs and celery and onion, or chicken salad avocado oil.

20. For dinner you can have steamed vegetables with two tablespoons of butter or olive oil or one tablespoon of each with a piece of steak shrimp salmon. Always use as needed or replace the butter all together with olive oil if that’s what you want.

21. To Learn More About The Ketogenic Diet, Take Our 21 Day Keto Challenge!


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