Introduction

 

“Don’t judge a book by its cover” is a fallacy if you are an aspiring individual in modern society. In today’s world, many of us juggle two identities: the projected, constructed, and idealised online persona and the reality of who we are as we balance work and life. While much attention is given to the former, with individuals presenting embellished self-images to satisfy their desire for recognition, what about the latter? This discrepancy explains the exponential growth of social media platforms and the widespread use of digital gadgets, software and filters. But how do we reconcile these two identities?

 

Undoubtedly, societal expectations suggest that leaders should possess distinct and recognisable physical aesthetics and emotional strength in real life that match their online presence. Our identities are shaped by what we consume and digest physically and intellectually, which ultimately guides our actions and reflections towards our desired societal role.

 

The term ‘CEO Body’ holds dual significance:

1. It denotes the physique of leaders.
2. It refers to a body treated as a company (such as that of professional athletes), with its owner fully accountable for its condition.

In either interpretation, societal pressures often outweigh personal values, compelling individuals to prioritise self-care and project identities that maintain their aesthetic value and social status. However, this prioritisation should not be viewed negatively when it comes to body makeovers because there is nothing inherently wrong with being fit and healthy, and many of us aspire to have bodies that are both objectively cherished and subjectively satisfying. Essentially, leaders are expected to embody credibility and authenticity, showcasing their inner and outer strength with confidence.

 

In this blog, I provide a step-by-step guide to achieving a CEO body in 8 weeks through a Keto diet, demonstrating what is achievable within this timeframe.

 

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Week 1: Preparation and Routine Establishment

 

Introduction to the Keto Diet

Now, what is the KETO diet, and why are we doing this anyway?

The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones.” Ketones are an alternative fuel source for the body, used when blood sugar (glucose) is in short supply. Ketones are produced when you eat very few carbs (which are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar).

Ketones are produced in the liver from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day, and it cannot run on fat directly – it can only run on glucose or ketones.

On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. Insulin levels become very low, and fat burning increases dramatically; accessing your fat stores to burn them off becomes easy. This is great if you are trying to lose weight, but there are also other less obvious benefits that make a ketogenic diet highly beneficial for your overall health.

 

The benefits of the keto diet include:

1. Weight loss: By shifting the body’s primary fuel source from carbohydrates to fats, the ketogenic diet can lead to significant weight loss, especially in the form of body fat.
2. Appetite regulation: Ketogenic diets may help regulate appetite hormones, leading to reduced hunger and cravings, which can support weight loss effects.
3. Enhanced focus: Some people report improved mental clarity and focus when following a ketogenic diet, possibly due to stable blood sugar levels and increased ketone production.
4. More energy: Ketones produced during ketosis can provide a steady source of energy for both the body and brain, potentially leading to increased energy levels throughout the day.
5. Better brain health: Ketones are a preferred fuel source for the brain, and ketogenic diets have been studied for their potential to improve cognitive function, memory, and neuroprotection.
6. Blood sugar control: The ketogenic diet can help stabilise blood sugar levels and improve insulin sensitivity, making it beneficial for individuals with type 2 diabetes or those at risk of developing insulin resistance.
7. Improved complexion: Some people experience clearer skin and a reduction in acne symptoms when following a ketogenic diet, possibly due to reduced inflammation and stabilised hormone levels.
8. Improved heart health: While more research is needed, ketogenic diets have been shown to improve several risk factors for heart disease, including blood pressure, triglyceride levels, and HDL cholesterol levels.

Overall, the ketogenic diet offers numerous potential benefits beyond just weight loss, making it a popular choice for individuals looking to improve their health and well-being. As with any dietary approach, it’s essential to consider individual needs and consult with a healthcare professional before making significant changes to your diet.

 

Preparations and commitment:

First things first, there is no doubt that the Keto diet can be quite challenging if you are not familiar with it or do not know what to do. I find it extremely challenging to prepare proper meals myself and measure the macro ratio (Carb 5%, Fat 60-65% and Protein 30-35%) with home-made meals, so I’d highly recommend ordering pre-made meals (because they will provide you detailed calories and macros) from the following companies in Australia (that I’ve tried myself and happy with) and selecting the dishes you want from the Keto range:

A Life Plus – https://alifeplus.com.au/

Foober – https://www.foober.com.au/

Bondi Meal Prep – https://bondimealprep.com.au/

 

Maximising the effects and benefits of the Keto diet requires a minimum of 8 weeks of commitment (ideally 12 weeks). Due to the nature of restricting carbs to the absolute minimum, there is no cheat day or alcohol consumption during this period. It is essential to make a commitment to get rid of your drinking habit by the end of week 1.

If you drink regularly, then this is a good opportunity to go dry for a prolonged period for your own benefit. If you struggle to stop drinking, then substituting it for non-alcoholic drinks can reduce your cravings and help you get through this journey. I’ve tried these companies myself and am pretty happy with the taste:

Sans Drinks – https://sansdrinks.com.au/

Naked Life – https://www.nakedlifespirits.com.au/

 

Succeeding the ketogenic diet also involves regular exercise. Please aim to train at the gym while lifting weights at least 3 times a week. Working out will help you lose weight, and in most cases, working out consistently while eating the right keto macros will help you lose fat fast. Your fat loss will be accelerated when you combine exercise and eating the right foods for optimal outcomes.

Combined with an adequate diet and regular exercise with weights, developing a good habit of getting some daily walking steps in is important. 10,000 steps a day would be the absolute minimum, but please aim for 20,000 and above if possible. The more, the merrier.

Keeping records of your measurements and tracking your progress is also essential, and it is easier if we rely on technology. There are a few things we need to prepare:

• Smart Scales – weighing/measuring yourself every day (Weight and Bodyfat)
• Keto-Mojo – measuring glucose & ketones to ensure you are in ketosis.
• Fitbit (Fitness Tracker) or Smartwatch – monitors daily steps and fitness/exercise.
• MyFitnessPal app (Premium) – monitoring what you consume to stay within the ideal macros

 

Starting Point and Goals

Initial Measurements:

• Before photos: Figures 1 and 2 show the “before” photos of myself
• Measurements: Figure 3 displays my initial measurements – my starting point and 23% body fat, and I aim to reduce this to 10% body fat within 8 weeks.

Focus and Strategy:

• Muscle Mass: I’m not overly concerned about my weight as I want to maintain my muscle mass while exercising regularly.
• Fat Loss Over Weight Loss: My main focus is losing fat rather than weight.
• Balanced Outcome: It’s important to achieve a balanced outcome based on individual specifications and goals.

 

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Week 2: Introduction to Intermittent Fasting

 

In Week 1, we focused on setting the foundation for your journey towards a CEO body through the ketogenic diet. You familiarise yourself with the principles of keto, prepare for the diet by choosing convenient meal options, commit to exercise, and start tracking your progress. With these habits and routines in place, you’ve laid a strong groundwork for success.

As we move into Week 2, I will introduce Intermittent Fasting (IF) as a complementary strategy to the ketogenic diet. IF has garnered attention for its powerful health benefits and effectiveness in achieving weight loss and metabolic health. Here, I will explore what Intermittent Fasting is, why it’s beneficial, and how to incorporate it into your routine.

 

Introduction to intermittent fasting

Intermittent fasting isn’t a diet per se; it’s an eating pattern. It’s about scheduling meals to maximise their benefits. Rather than changing what you eat, intermittent fasting changes when you eat.

So, why change your eating schedule? Primarily, it’s an effective way to get lean without resorting to extreme diets or drastic calorie cuts. It offers flexibility with food choices during eating periods, allowing you to enjoy favourites without unwanted weight gain. Moreover, intermittent fasting can help maintain muscle mass while promoting leanness.

Notably, it’s one of the most straightforward strategies for shedding bad weight while retaining the good. It requires minimal behaviour change, falling into the category of being easy enough to stick to yet impactful enough to make a difference.

 

How Intermittent Fasting works

Understanding how intermittent fasting leads to fat loss involves grasping the difference between the “fed” and “fasted” states. Your body enters the “fed” state upon eating, lasting 3-5 hours as it digests and absorbs food. In this state, high insulin levels make fat-burning difficult.

After this period, your body transitions into the “postabsorptive” state, lasting 8-12 hours after your last meal, marking the onset of the “fasted” state. With lowered insulin levels, fat burning becomes easier. Fasting allows your body to access fat stores typically inaccessible during the fed state, making fat loss achievable without altering diet, exercise, or frequency.

 

Benefits of Intermittent Fasting:

1. Cost-effectiveness: Intermittent fasting may reduce overall food expenses since you are consuming fewer meals throughout the day.
2. Simplified daily routine: With fewer meals to prepare and consume, intermittent fasting can streamline your daily routine, freeing up time for other activities.
3. Support for lean muscle mass: When combined with resistance training, intermittent fasting may help preserve lean muscle mass while promoting fat loss, making it a popular approach among athletes and fitness enthusiasts.
4. Facilitation of fat loss hormones: Intermittent fasting can increase levels of hormones like norepinephrine and human growth hormone (HGH), which can enhance fat burning and metabolic rate.
5. Increased cognitive sharpness: Some research suggests that intermittent fasting may improve cognitive function and brain health by promoting the production of brain-derived neurotrophic factor (BDNF), a protein that supports neuron growth and function.

Intermittent fasting isn’t suitable for everyone, and it’s essential to listen to your body and consult with a healthcare professional before starting any new dietary regimen, especially if you have underlying health conditions or concerns.

 

Implementing Intermittent Fasting:

Implementing intermittent fasting begins with three fasting days per week. On those days, fast for 16 hours and eat during an 8-hour window. Starting your fast at midnight until 4:00 PM simplifies the process, allowing for the bulk of fasting while asleep and the eating window to coincide with evening hours. For optimal fat loss, fasting periods should last at least 16 hours, ensuring your body enters the fat-burning mode effectively. While contemplation may seem daunting, execution proves surprisingly manageable.

 

How to Plan Intermittent Fasting:

When starting this plan, you’ll begin by fasting three days a week – yes, just three days, not every day. Personally, I found it most manageable to fast on my gym training days, as it coincided with enhanced fat loss during exercise. On these days, your fasting window will be 16 hours, followed by an 8-hour eating window.

To keep things simple, I recommend fasting from 12:00 AM to 4:00 PM. This means you can start your eating period at 4:00 PM and stop eating by midnight. This way, you tackle the bulk of your fasting while asleep and begin eating around the time you finish work, allowing you to enjoy your meals at home or while out for the evening.

For optimal results from fasting, it’s crucial that your fasting periods last at least 16 hours to allow your body to shift into fat-burning mode. Fasting for less time may not fully maximise the benefits of fat loss. While it may seem daunting at first, executing this plan is simpler than it appears.

During fasting periods, it’s important to adhere to certain guidelines to maximise the benefits of intermittent fasting. Here’s a breakdown of what you can and cannot do during fasting periods:

 

What You Can and Cannot Do During Intermittent Fasting

What you can do:

1. Drink Water: staying hydrated is crucial during fasting periods. Water is calorie-free and helps curb hunger
2. Drink Calorie-Free Beverages: Coffee, tea, and other non-caloric beverages are allowed during fasting periods. Just be sure not to add sugar, cream, or any other calorie-containing additives.
3. Consume Zero-Calorie Sweeteners: Some people find that adding zero-calorie sweeteners to beverages helps with cravings during fasting periods. Just ensure they don’t contain calories that could break your fast.
4. Take Supplements: Most supplements, especially those in pill or capsule form, can be taken during fasting periods. However, check with a healthcare professional if you are unsure about specific supplements.
5. Engage in Low-Intensity Activities: Light activities like walking, stretching, or yoga are generally safe during fasting periods and may even help distract from hunger.

What you cannot do:

1. Eat or Drink Calories: The primary rule of fasting periods is to abstain from consuming calories. This means no food, or beverages containing calories (such as fruit juice or milk), or snacks.
2. Avoid Calorie-Containing Supplements: Some supplements, particularly those in liquid form or containing calories, should be avoided during fasting periods as they can break your fast.
3. Skip Hydration: Even though fasting prohibits food intake, it’s essential to stay hydrated. Skipping water can lead to dehydration, and many exacerbate hunger pangs.
4. Consume Alcohol: Alcohol contains calories and should be avoided during fasting periods. Additionally, alcohol can disrupt sleep and may increase hunger.

 

Weekly Progress and Insights:

Consistent Measurements and Ketosis Monitoring:

• Condition: Figures 4 and 5 illustrate my condition at the end of week 2.
• Importance of Measurement: Consistent measurement is crucial for tracking progress, as shown in Figure 6. This includes monitoring the Glucose Ketones Index (GKI), depicted in Figure 7. The GKI provides insight into the relationship between glucose and ketone levels, offering a snapshot of metabolic health.

 

Tools and Calculations:

• Device Used: I used the Keto-Mojo device for precise readings (https://keto-mojo.com/testing-basics/).

GKI Calculation: To calculate the GKI, input ketone and glucose readings into the Keto-Mojo GKI Calculator (https://keto-mojo.com/glucose-ketone-index-gki/).

 

The GKI Formula & Interpretation:

• GKI Formula – [Glucose Reading (mg/dL) / 18] / Ketone Reading (mmol/L) = GKI
• Insight: A lower GKI indicates a higher level of ketosis.
• GKI Interpretation:

<1: You are in the highest therapeutic level of ketosis.

1-3: You are in a high therapeutic level of ketosis.

3-6: You are in a moderate level of ketosis.

6-9: You are in a low level of ketosis.

>9: You are not in ketosis.

 

Testing Frequency and Personal Approach:

• Regular Testing: Regular GKI testing, ideally twice daily, is recommended to understand the impact of dietary intake
• Personal Testing Frequency: Due to the time-intensive nature of frequent testing, I tested every three days, which was sufficient for tracking my progress.

 

Body Composition and Progress:

• Body Composition: Figures 8 and 9 display my body composition, showing a steady decrease in weight and a notable drop in body fat percentage.
• Ketosis Level: This indicates a high level of ketosis, signifying that my body is using fat as a primary energy source.

 

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Week 3: Introducing Supplements, Lemon Water, Cold Shower, and the Importance of getting the steps in

 

In Week 2, our focus was on achieving and maintaining a high level of ketosis. This involved optimising your ketogenic diet to ensure your body is efficiently burning fat for fuel, which is crucial for weight loss and improved energy levels. You fine-turned your meal plans, monitored your macronutrient intake, and made necessary adjustments to stay within your carb limits.

As we move into Week 3, we shift our attention to the potential role of supplements and other supportive practices that can enhance your journey towards achieving a CEO body. While I maintain a healthy scepticism about supplements due to mixed personal experiences, there are some complementary strategies and simple additions to your routine that can support your health and well-being.

 

Recommended Supplements

To be candid, I harboured scepticism about taking supplements despite investing significantly in them during these 8 weeks. While conducting extensive research and considerable expenditure, I found it challenging to actually feel and see any discernible effects or notable improvements in health. Consequently, I’m unable to personally endorse any specific supplements here. I advise doing your own research tailored to your individual requirements to determine what works best for you. Exercise caution, especially with supplements intended for night-time use to aid sleep or induce drowsiness. Thoroughly read instructions and use discretion to avoid impaired daytime performance.

 

Benefits of Lemon Water

 Incorporating lemon water into your daily routine can provide numerous health benefits, making it a simple yet effective addition to your regimen.

1. Boosts your immune system: Lemon is rich in Vitamin C, which is known to support immune function and help protect against illness.
2. Aids in digestion: Lemon water can stimulate gastric juices, promoting better digestion and reducing symptoms like bloating and indigestion.
3. Promotes hydration: Lemon water makes water more enjoyable to drink, encouraging increased fluid intake and supporting hydration.
4. Helps to detoxify your body: Lemon water may have a mild detoxifying effect due to its antioxidant properties, aiding in the elimination of toxins.
5. Boosts energy: The refreshing taste of lemon water and its hydrating effects can help boost energy levels, especially when consumed first thing in the morning.
6. Improves skill health: Vitamin C in lemon water supports collagen production, contributing to healthy skin and a radiant complexion.
7. Reduces inflammation: Lemon contains compounds with anti-inflammatory properties, which may help reduce inflammation in the body.
8. Supports weight loss: Lemon water is low in calories and may promote feelings of fullness, potentially aiding in weight loss when consumed as part of a balanced diet.
9. Fights bad breath: The acidic properties of lemon water can help neutralise odors in the mouth, freshening breath.
10. Improves mental health: Some research suggests that the scent of lemon may have mood-boosting effects, promoting feelings of alertness and well-being.

 

Benefits of Adding Pink Himalayan Salt to Lemon Water

Adding pink Himalayan salt to your lemon water can further enhance its health benefits by providing essential minerals and improving various bodily functions.

1. Maintaining fluid balance and cardiovascular health: Pink Himalayan salt contains essential minerals like sodium and potassium, which play a role in fluid balance and heart health.
2. Better neuronal function: Minerals in pink Himalayan salt, such as magnesium, support nerve function an may contribute to better cognitive function.
3. Better digestion: Salt can help stimulate stomach acid production, aiding in digestion and nutrient absorption.
4. Better mood and mental state: Adequate salt intake supports electrolyte balance, which is crucial for mood regulation and mental well-being.
5. Consuming minerals: Pink Himalayan salt contains various minerals that are essential for overall health, including calcium, magnesium and iron.

Creating a habit of drinking lemon water with pink Himalayan salt each morning is a great way to start the day on a healthy note and may indeed make fasting easier for you. Keep listening to your body and adjusting your routine as needed to support your health and well-being.

 

Benefits of Cold Shower

Incorporating cold showers into your routine can be a refreshing and invigorating way to boost your overall health and well-being. Here are some benefits of taking cold showers:

1. Increases alertness: Cold water stimulates the body’s sympathetic nervous system, leading to increased heart rate and adrenaline production, which can help you feel more awake and alert.
2. Promotes healthy hair and skin: Cold water can constrict blood vessels and pores, reducing the appearance of puffiness and promoting tighter, smoother skin. Additionally, cold water may help seal hair cuticles, leading to shinier, healthier-looking hair.
3. Increases testosterone in men: Some research suggests that exposure to cold temperatures may temporarily increase testosterone levels in men, which can have various benefits for muscle growth, libido, and overall health.
4. Stimulates weight loss: Cold exposure activates brown fat, a type of fat that burns calories to general heat, potentially aiding in weight loss and metabolism regulation.
5. Speeds up muscle recovery: Cold showers may help reduce inflammation and muscle soreness after intense physical activity, promoting faster recovery and improved performance.
6. Reduces stress and relieves depression: Cold water immersion triggers the release of endorphins and other neurotransmitters that can improve mood, reduce stress levels, and alleviate symptoms of depression and anxiety.
7. Builds strong willpower: Taking cold showers regularly requires discipline and mental fortitude, helping to build resilience and willpower over time.

However, it is essential to listen to your body and gradually acclimate to cold water exposure to avoid shock or discomfort. If you have any underlying health conditions or concerns, it’s best to consult with a healthcare professional before starting cold shower therapy.

 

Walk Your Way to 10% Body Fat

Walking 10,000 steps a day has become a widely recognised goal for promoting overall health, particularly in terms of weight loss, fat loss, and metabolic health.

Weight and Fat Loss:

1. Caloric Burn: Walking 10,000 steps can burn approximately 300-500 calories, depending on factors such as your weight, walking speed, and terrain. This caloric expenditure can contribute significantly to creating a caloric deficit, which is essential for weight loss.
2. Increased Activity Level: For many people, 10,000 steps equates to roughly 8 kilometres. Reaching this goal encourages more movement throughout the day, which helps counteract sedentary behaviours.

 

Metabolic Effects:

1. Enhanced Metabolism: Regular physical activity, such as walking, boosts your metabolic rate. This means your body becomes more efficient at burning calories, even when at rest.
2. Improved Insulin Sensitivity: Walking helps improve insulin sensitivity, making it easier for your body to regulate blood sugar levels. This is particularly important for preventing and managing type 2 diabetes.
3. Reduction in Visceral Fat: Walking can help reduce visceral fat, the dangerous fat stored around internal organs. This type of fat is linked to numerous metabolic issues, including insulin resistance and inflammation.

 

Cardiovascular and Musculoskeletal Benefits:

1. Heart Health: Walking is a moderate-intensity aerobic activity that strengthens the heart, reduces blood pressure, and improves circulation. A healthier heart and better circulation enhance metabolic function and overall energy expenditure.
2. Muscle Tone and Bone Health: Regular walking helps maintain muscle mass and bone density. This is crucial for preventing muscle loss (sarcopenia) and bone loss (osteoporosis), especially as we age. More muscle mass contributes to a higher basal metabolic rate (BMR).

 

Psychological Benefits:

1. Reduced Stress and Better Sleep: Walking, especially in natural environments, can reduce stress and improve sleep quality. Better sleep and lower stress levels are linked to better hormonal balance, which can influence weight and metabolic health.
2. Sustained Motivation: A goal of 10,000 steps provides a tangible and achievable target that can motivate individuals to stay active consistently. Consistency is key to long-term weight and health benefits.

 

Practicality and Accessibility:

1. Ease of Incorporation: Walking is a low-impact activity that most people can easily incorporate into their daily routine. It doesn’t require special equipment or gym membership, making it accessible to a wide range of individuals.
2. Sustainability: Because it’s easy to do and doesn’t require high levels of fitness or technical skill, walking can be a sustainable, long-term habit for many people.

 

Weekly Progress and Insights:

Step Count and Daily Routine:

• Weekly Step Count: According to Figure 12, my Fitbit recorded a total of 163,686 steps for the week, averaging just over 23,000 steps per day.
• Routine: Achieving this high step count requires a significant time commitment – at least 2 hours each day, split into 1 hour in the morning and 1 hour in the evening while being active during the day.

 

Personal Experience and Recommendations:

• Goal-Driven Approach: I follow this intense routine to satisfy my strong desire to achieve my fitness goals within the given timeframe. However, I don’t recommend starting with such a high target. Beginning with the traditional 10,000 steps per day is more practical and manageable.
• Time Management: Although walking over 20,000 steps daily is time-consuming, I use this time productively by listening to podcasts or audiobooks, making it therapeutic and enjoyable experience.
• Benefits: Walking leaves me feeling energetic and improves my focus on work and studies. I only see benefits from this commitment based on my experiment.

 

Health Metrics and Progress:

• Ketosis Monitoring: Figure 13 shows my GKI (Glucose Ketone Index) readings, ensuring that I consistently stay in ketosis.
• Weight and Fat Loss: Figures 14 and 15 depict my weight and fat loss, which have been progressing linearly and positively so far.

 

Visual References:

• Figures 10 and 11 show my condition in Week 3
• Figures 12-15 collectively demonstrate my weekly step count, GKI readings, and weight and fat loss progress.

 

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Week 4: Checking in with Your Consumption – Reduction Carbohydrates to the Absolute Minimum

 

This week, I’m focusing on refining your ketogenic diet by reducing carbohydrate intake to the absolute minimum. This involves carefully monitoring what you consume and making adjustments to ensure you stay in ketosis. To do this effectively, it’s crucial to understand your caloric needs and macronutrient distribution. Here is a detailed guide to help you calculate and adjust your diet.

 

Step-by-Step Guide to Calculating Your Ideal Calorie Intake for a Keto Diet

Step 1: Calculate Your Basal Metabolic Rate (BMR)

Your BMR is the number of calories your body needs to maintain basic physiological functions at rest. You can use the traditional Harris-Benedict Equation to estimate your BMR:

• For Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
• For Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

 

Step 2: Calculate Your Total Daily Energy Expenditure (TDEE)

Your TDEE is the total number of calories you burn in a day, including all activities. Multiply your BMR by an activity factor:

• Sedentary (little or no exercise): BMR x 1.2
• Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
• Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
• Very active (hard exercise/sports 6-7 days/week): BMR x 1.725
• Super active (very hard exercise/physical job & exercise 2x/day): BMR x 1.9

 

Step 3: Adjust for Weight Goals

Depending on whether you want to lose, maintain, or gain weight, you’ll adjust your TDEE:

• Weight Loss: Subtract 500-750 calories from your TDEE for a safe and sustainable weight loss of about 0.5-1kg per week.
• Weight Maintenance: Use your TDEE as your calorie target.
• Weight Gain: Add 250-500 calories to your TDEE to promote muscle gain or healthy weight gain

 

Step 4: Determine Your Macronutrient Ratios

On a ketogenic diet, your macros should typically be distributed as follows:

• Fats: 70-75% of total daily calories
• Proteins: 20-25% of total daily calories
• Carbohydrates: 5-10% of total daily calories

These calculations can be quite confusing, so I’d highly recommend using the following link to calculate the BMR – https://www.calculator.net/bmr-calculator.html

Once you know your ideal BMR and TDEE, you can enter the numbers in the MyFitnessPal app and let the technology do the math for you.

 

Importance of Increased Protein Intake Over 40

If you are over 40, increasing protein intake is crucial for several reasons:

1. Muscle Mass Maintenance – Sarcopenia: Age-related muscle loss accelerates after age 40. Higher protein intake helps preserve muscle mass and strength.
2. Metabolic Health – Higher Metabolic Rate: Muscle tissue burns more calories than fat, even at rest. Preserving muscle mass helps keep your metabolic rate higher, aiding in weight management.
3. Protein Absorption and Utilisation – Decreased Efficiency: Ageing reduces the efficiency of protein digestion and absorption. Increased intake ensures sufficient amino acids are available for muscle repair and maintenance.
4. Improved Satiety – Reduced Appetite: Higher protein diets enhance feelings of fullness, reducing overall calorie intake, beneficial for weight management and overall health.
5. Bone Health – Support Bone Density: Adequate protein is crucial for bone health, supporting bone density and reducing the risk of osteoporosis and fractures.

 

Daily Macros and Meal Plan:

Macro Breakdown:

Ideal Macros: As shown in Figure 18, my target macronutrient distribution is:

• Carbohydrates: 5%
• Fats: 65%
• Proteins: 30%

Consumed Macros: My actual intake was slightly different (but within an acceptable range), with:

• Carbohydrates: 7%
• Fats: 62%
• Proteins: 31%

 

Daily Meals:

Figures 20-22 display the meals I consumed throughout the day:

• Breakfast – Bullet Proof Coffee
• Lunch – Mixed Nuts and Ready-made Keto meal
• Dinner – Kimchi and Ready-made Keto meal
• After Dinner: – Protein Shake with greens + MCT oil
• Snacks – A can of tuna

 

Daily Calorie and Exercise Summary:

Calorie Intake and Burn:

• Target Daily Calories: 1620 calories
• Consumed Calories: 1833 calories
• Burned Calories (Exercise): 1968 calories

 

Calorie Deficit Calculation:

• Net Calorie Intake: Consumed Calories (1833) – Burned Calories (1969) = Net Calorie Deficit (136)
• Calorie Deficit: Target Daily Calories (1620) – Consumed Calories (1833) + Burned Calories (1969) = Total Calorie Deficit – i.e., 1620 – 1833 + 1969 = 1756 calories

 

Weekly Progress and Insights:

Health Metrics and Progress:

• Ketosis Monitoring: Figure 19 shows my GKI (Glucose Ketone Index) readings, ensuring that I consistently stay in ketosis.
• Weight and Fat Loss: Figures 23 and 24 depict my weight and fat loss, which have been consistently progressing linearly and positively.

 

Visual References:

• Figures 16 and 17 show my condition in Week 4

 

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Week 5: Introducing Prolonged Fasting

 

Introduction to Prolonged Fasting:

Prolonged fasting typically refers to fasting periods of 24 hours or more. This type of fasting can be beneficial, but it should be approached with careful planning and consideration of individual health conditions and goals. Here are some guidelines on when to introduce prolonged fasting and the benefits it can offer:

1. Initial Adaptation:

• Keto Adaptation: It’s advisable to first adapt to a ketogenic diet, as the body will be more accustomed to using fat as its primary energy source. This can take a few week.
• Intermittent Fasting: Start with shorter fasting periods, such as 16/8 as mentioned earlier, to get used to fasting.

 

2. Stable Health Conditions:

• Medical Conditions: Ensure any chronic medical conditions are stable and managed. Consult a healthcare provider, especially if you have conditions like diabetes, cardiovascular issues, or eating disorders.
• Medications: Adjustments may be needed if you are on medications that affect blood sugar or electrolytes.

 

3. Physical and Mental Preparedness:

• Listen to Your Body: Only introduce prolonged fasting when you feel physically and mentally ready. Ensure you have no recent history of severe stress or intense physical exertion.
• Proper Nutrition: Ensure your diet is nutrient-dense and balanced leading up to the fasting period.

 

4. Regular Monitoring:

• Health Monitoring: Regularly monitor your vital signs and overall health. Use tools like blood glucose and ketone meters to keep track of your metabolic state.

 

Benefits of Prolonged Fasting:

1. Enhanced Metabolic Health:

• Insulin Sensitivity: Prolonged fasting can improve insulin sensitivity, helping to regulate blood sugar levels and reduce the risk of type 2 diabetes.
• Ketosis: Extended fasting periods deepen ketosis, promoting fat burning and the production of ketones as an alternative energy source.

 

2. Cellular Repair and Autophagy:

• Autophagy: Prolonged fasting triggers autophagy, a cellular repair process that removes damaged cells and promotes regeneration.
• Reduced Inflammation: Autophagy and reduced insulin levels help decrease inflammation, potentially lowering the risk of chronic diseases.

 

3. Weight Loss and Fat Reduction:

• Fat Loss: Prolonged fasting increases fat oxidation, leading to more significant fat loss compared to shorter fasting periods.
• Caloric Deficit: Extended fasting naturally creates a caloric deficit, aiding in weight loss.

 

4. Hormonal Balance:

• Human Growth Hormone (HGH): Fasting can increase the secretion of HGH, which supports muscle preservation and fat metabolism.
• Leptin and Ghrelin: Fasting helps regulate leptin and ghrelin, hormones involves in hunger and satiety, potentially reducing overeating.

 

5. Mental Clarity and Cognitive Benefits:

• Brain Health: Ketones are a more efficient fuel for the brain, enhancing mental clarity and cognitive function during fasting.
• Neuroprotection: Fasting may support brain health and protect against neurodegenerative diseases by reducing oxidative stress and inflammation.

 

6. Improved Digestion:

• Gut Health: Giving the digestive system a break can improve gut health, reduce bloating, and promote a healthier gut microbiome.

 

Weekly Progress and Insights:

Step Count and Daily Routine:

• Weekly Step Count: According to Figure 27, my Fitbit recorded a total of 159,460 steps for the week, averaging over 23,000 steps per day continuously.
• Routine: It is important to incorporate this as a daily habit so that it can be done with minimum effort. Consistency is key to success.

 

Health Metrics and Progress:

• Ketosis Monitoring: Figure 28 shows my GKI (Glucose Ketone Index) readings, ensuring that I consistently stay in ketosis.
• Weight and Fat Loss: Figures 29 and 30 depict my weight and fat loss, which have been progressing linearly and consistently. The sharp drop in weight towards the end is where I performed prolonged fasting; however, my weight went back up a little and hit a plateau there.

 

Visual References:

• Figures 25 and 26 show my condition in Week 5.
• Figures 27-30 collectively demonstrate my weekly step count, GKI readings, and weight and fat loss progress.

 

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Week 6: Importance of Exercising and Increased Daily Water Intake

 

Importance of Regular Physical Exercise (with Weights) on a Keto Diet

I want to remind you that engaging in regular physical exercise, particularly resistance training or weightlifting, is essential for maximizing the benefits of a ketogenic diet. Here are several reasons why incorporating weight training is crucial:

1. Preservation and Building of Muscle Mass:

• Muscle Preservation: On a ketogenic diet, your body primarily uses fat as an energy source. However, without adequate exercise, especially resistance training, there is a risk of muscle loss. Weight training helps preserve muscle mass while losing fat.
• Muscle Growth: Engaging in regular resistance training stimulates muscle protein synthesis, which is vital for muscle growth. This is particularly important when dietary carbohydrates are low, as it helps ensure that the body doesn’t break down muscle tissue for energy.

 

2. Increased Metabolic Rate:

• Higher Basal Metabolic Rate (BMR): Muscle tissue is metabolically active, meaning it burns more calories at rest compared to fat tissue. By increasing muscle mass through weight training, you can raise your BMR, leading to higher overall calorie expenditure.
• Enhanced Fat Burning: A higher muscle mass increases your body’s ability to burn fat, both during and after workouts. This is crucial for maintaining the fat-burning state promoted by a keto diet.

 

3. Improved Insulin Sensitivity:

• Better Glucose Management: Regular resistance training improves insulin sensitivity, which helps your body manage blood sugar levels more effectively. This is beneficial on a keto diet, where maintaining stable blood sugar and insulin levels is important.
• Reduced Risk of Diabetes: Improved insulin sensitivity lowers the risk of developing type 2 diabetes, making weight training an excellent preventive measure.

 

4. Enhanced Physical Performance:

• Strength and Endurance: Regular weight training improves overall strength and endurance. This can enhance daily activities and improve performance in other forms of experience, including cardio.
• Functional Fitness: Building strength through resistance training improves functional fitness, making everyday tasks easier and reducing the risk of injury.

 

5. Hormonal Balance:

• Increased Growth Hormone and Testosterone: Weight training boosts the production of anabolic hormones such as growth hormone and testosterone, which are essential for muscle growth, fat loss, and overall health.
• Stress Reduction: Exercise, including weight training, helps reduce stress levels by lowering cortisol, s stress hormone that can promote fat storage, particularly in the abdominal area.

 

6 Bone Health:

• Bone Density: Weight-bearing exercises are crucial for maintaining and improving bone density, reducing the risk of osteoporosis and fractures, particularly as you age.
• Joint Health: regular resistance training strengthens the muscles around your joints, providing better support and reducing the risk of injuries.

 

7. Mental Health and Well-Being:

• Mood Enhancement: Exercise releases endorphins, which improve mood and can help combat depression and anxiety.
• Cognitive Function: Regular physical activity, including resistance training, is linked to improved cognitive function and reduced risk of neurodegenerative diseases.

 

Integrating Weight Training into Your Keto Routine

To effectively incorporate weight training into your ketogenic lifestyle, consider the following tips:

1. Start Slow and Progress Gradually: If you are new to weight training, start with lighter weights and gradually increase the resistance as you build strength and confidence.
2. Consistency is Key: Aim for at least 3-4 weight training sessions per week to see significant benefits.
3. Balanced Routine: Include exercise that targets all major muscle groups to ensure balanced development and prevent muscle imbalances.
4. Recovery and Rest: Ensure adequate recovery time between sessions. The keto diet’s anti-inflammatory benefits can aid in quicker recovery.
5. Nutrient Timing: Consume a protein-rich meal or snack after your workouts to support muscle repair and growth. While on keto, this could include foods like a protein shake with greens and MCT oil, as mentioned in my meal plan.
6. Hydration and Electrolytes: Stay hydrated and ensure you are getting enough electrolytes, as the keto diet can alter electrolyte balance, especially during intense workouts.

 

Benefits of Increased Water Intake on a Keto Diet and Digestion

Adequate hydration is essential for everyone, but it becomes particularly important when following a ketogenic diet. Here are several ways increased water intake can positively impact your diet and digestion.

1. Enhances Digestion and Nutrient Absorption

• Aids in Digestion: Water helps break down food so that your body can absorb the nutrients. It also helps dissolve fibre, which can aid in forming stool that is easier to pass.
• Prevents Constipation: A common issue on the keto diet is constipation, partly due to reduced fibre intake from low-carb vegetables. Adequate water intake helps keep the stool soft and supports regular bowel movements.

 

2. Supports Metabolism

• Metabolic Processes: Water is essential for numerous metabolic processes. Proper hydration helps your body efficiently use the nutrients from your diet, including fats, proteins, and carbohydrates.
• Ketosis: Adequate hydration supports the metabolic state of ketosis by helping the kidneys to flush out ketones, which are byproducts of fat metabolism.

 

3. Regulates Appetite and Cravings

• Appetite Control: Sometimes, thirst is mistaken for hunger. Drinking water regularly can help manage hunger and reduce the likelihood of overeating or snacking on non-keto foods.
• Craving Reduction: Staying hydrated can help curb cravings for carb-heavy foods, making it easier to stick to a ketogenic diet.

 

4. Electrolyte Balance

• Prevents Imbalances: On a keto diet, your body excretes more electrolytes, which can lead to imbalances. Drinking enough water helps maintain the balance of electrolytes like sodium, potassium, and magnesium.
• Prevents Keto Flu: Proper hydration can help prevent or mitigate the symptoms of the keto flu, such as headaches, fatigue, and dizziness, which are often related to electrolyte imbalances.

 

5. Supports Kidney Function

• Flushes Toxins: Water helps the kidneys remove waste products from the body. On a keto diet, this includes ketones, which are produced during fat metabolism.
• Prevents Kidney Stones: Increased water intake dilutes the urine, reducing the risk of kidney stones, which can be a concern for some people on a ketogenic diet.

 

6. Improves Physical Performance

• Exercise Hydration: Staying hydrated is crucial for maintaining performance during exercise. Water supports muscle function, reduces fatigue, and helps regulate body temperature.
• Muscle Recovery: Proper hydration aids in muscle recovery by helping transport nutrients to cells and removing waste products from muscle tissues.

 

7 Enhanced Skin Health

• Hydration and Skin: A well-hydrated body reflects on the skin, keeping it moist and plump and reducing the appearance of fine lines. This is especially beneficial as the body adjusts to a new diet.

 

Tips for Increasing Water Intake on a Keto Diet

1. Carry a Water Bottle: Keep a reusable water bottle with you throughout the day to make it easier to drink water regularly.
2. Set Reminders: Use apps or set alarms to remind yourself to drink water at regular intervals.
3. Infuse Your Water: Add slices of lemon, cucumber, or mint to your water for a refreshing flavour without adding carbs.
4. Drink Before Meals: Have a glass of water before each meal to help with digestion and prevent overeating.
5. Monitor Urine Colour: Aim for pale yellow urine, which indicates proper hydration.

 

Weekly Progress and Insights:

Step Count and Daily Routine:

• Weekly Step Count: According to Figure 33, my Fitbit recorded a total of 151,650 steps for the week, averaging over 21,600 steps per day continuously.
• Routine: Again, it is important to incorporate this as a daily habit so that it can be done with minimum effort. Consistency is key to success.

 

Health Metrics and Progress:

• Ketosis Monitoring: Figure 34 shows my GKI (Glucose Ketone Index) readings, ensuring that I consistently stay in ketosis.
• Weight and Fat Loss: Figures 35 and 36 depict my weight and fat loss. Because of the increased daily water-intake, my weight has gone up a little; however, this should not be a concern since my body fat % is continuously dropping.

 

Visual References:

• Figures 31 and 32 show my condition in Week 6.
• Figures 23-36 collectively demonstrate my weekly step count, GKI readings, and weight and fat loss progress.

 

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Week 7: Preparation for a New Diet – Lean Bulk

 

Importance of Changing the Diet from Keto to Lean Bulk Every 12 Weeks

In this blog, I’ve presented my 8-week transformation in the Keto diet. This was only achievable because I’ve been training at the gym for years – meaning I have a good physical foundation and have tried this diet before. However, switching between a ketogenic diet and a lean bulk diet every 12 weeks can provide numerous benefits for your body composition, metabolism, and overall health. Here are several reasons why this cyclical approach can be advantageous:

1. Preventing Metabolic Adaptation

• Avoiding Plateaus: Prolonged adherence to a single diet can lead to metabolic adaptation, where your body becomes more efficient at conserving energy, which can slow down fat loss or muscle gain. Cycling between diets can help prevent these plateaus.
• Metabolic Flexibility: Switching diets helps maintain metabolic flexibility, allowing your body to efficiently switch between burning fat and carbohydrates for energy.

 

2. Optimising Muscle Growth and Fat Loss

• Muscle Preservation and Growth: While the keto diet is effective for fat loss, a lean bulk diet, which includes higher carbohydrates and calories, can support muscle growth and repair. Alternating between these diets ensures you are not only losing fat but also building and preserving muscle.
• Hormonal Balance: Carbohydrate intake can influence levels of anabolic hormones like insulin and testosterone, which are crucial for muscle growth. A periodic increase in carbohydrates can optimise these hormone levels.

 

3. Nutritional Diversity

• Micronutrient Intake: Different diets provide different micronutrients. Switching between diets ensures a more diverse intake of vitamins and minerals, supporting overall health.
• Dietary Variety: Changing your diet periodically can prevent monotony and ensure you enjoy a variety of foods, which can help with long-term adherence to healthy eating habits.

 

4. Psychological Benefits

• Diet Breaks: Taking a break from a restrictive diet like keto can have psychological benefits, reducing the risk of diet fatigue and burnout.
• Renewed Motivation: Periodically changing your dietary focus can renew motivation and enthusiasm for your fitness and health goals.

 

5. Optimising Performance and Recovery

• Exercise Performance: Higher carbohydrate intake during a lean bulk phase can enhance exercise performance, particularly for high-intensity and endurance activities.
• Recovery: Increased protein and carbohydrate intake during a lean bulk phase supports better recovery and muscle repair.

 

Practical Approach to Switching Diets

1. Planning the Transition

• Gradual Adjustment: Transition gradually between keto and lean bulk diets to avoid digestive issues and allow your body to adapt smoothly.
• Macronutrient Shifts: Increase carbohydrate intake while reducing fat intake when moving from keto to lean bulk. Ensure protein intake remains adequate to support muscle maintenance and growth.

 

2. Duration and Frequency

• 12-Week Cycles: A 12-week cycle allows sufficient time for your body to adapt and respond to each dietary phase, optimising both fat loss and muscle gain.
• Individualisation: Adjust the duration based on individual progress and goals. Some may benefit from longer or shorter cycles depending on their response.

 

3. Monitoring and Adjusting

• Track Progress: Monitor your body composition, performance, and overall health throughout each phase. Use metrics such as weight, body fat percentage, strength gains, and energy levels.
• Adjust as Needed: Be Prepared to adjust your approach based on progress and feedback from your body. Flexibility is key to optimising results.

 

My progress in a lean bulk diet will be presented in Part 2 of this blog in future, so stay tuned!

 

Weekly Progress and Insights:

Visual References:

• Figures 37 and 38 show my condition in Week 7.

 

Health Metrics and Progress:

• Weight and Fat Loss: Figures 39 and 40 depict my weight and fat loss. My weight has hit a plateau, and this is the lightest I can get without dropping the muscle mass.

 

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Week 8: Before and After

 

Conclusion

Figures 41-48 illustrate my 8-week transformation, showcasing the “before” and “after” results. This journey highlights that consistency is key; you must fully commit to achieving such an outcome.

A holistic approach is crucial. This includes preparation using apps and devices, maintaining a balanced diet while conducting intermittent fasting, ensuring adequate hydration, regular exercise, and establishing daily routines. Sacrifices are often necessary, such as reducing or eliminating alcohol consumption and high-carb sweets, which might also mean limiting some social activities and entertainment.

Remember, if you set your mind to it, you can achieve your goals!!!

 

Acknowledgement

I’d like to thank Mr. Thomas DeLauer, a celebrity fitness and nutrition expert and social media influencer. Years ago, I discovered his YouTube videos and joined his Science Based Six Pack program, which provided me with valuable knowledge about the keto diet and intermittent fasting. Most of the information presented in this blog is based on what I’ve learned from him.

I’d also like to thank Mr. Matty Gee, my personal trainer from 2018 to 2023, based in Sydney’s Potts Point. His guidance in physical exercise was instrumental in helping me achieve this 8-week transformation, which I completed in 2023.

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