“Easy Ways to Lower Your Sodium Intake to Lose up to 5lbs of Water Weight in Less than One Week"
When you need to lose a bit of weight really quickly it's tempting to opt for a detox diet or simply starve yourself. These options can have a negative impact on your health so I want to teach you how to lose 5lb in one week safely.
I know I know, you probably just read a ton of articles on how great the ketogenic diet is and how it will let you lose A TON of weight WHILE eating fat. They hooked you in by talking about ketosis and hows it's a life hack for tricking your body into using fat for fuel instead of sugar.
Chances are they closed off that article with a nice call to action about buying Trisha's or Brock's keto cookbook for 20% off...Well before you pull out your credit card and spend money on something that may in fact cause more harm than good to your body and metabolism, read the next few lines (at least). Enjoy!
PLOT TWIST: THE KETOGENIC DIET IS FOR EPILEPTICS!
Is The Ketogenic Diet REALLY Just For Epileptics?
Many people don’t realize that the Keto diet was started back in the 1920’s by Dr Wilder in an effort to reduce seizures in his epileptic patients.
He observed that the effects of starvation reduced seizures significantly in epileptics so he decided to create a diet that allowed them to stay in this starved state so they could catch a break from their uncontrollable seizures.
The diet was largely abandoned due to the introduction of anticonvulsant therapies but these medications still failed to effectively treat 20-30% of epileptics. For these individuals, especially ones that were still of adolescence, the diet was used as a non medical alternative for managing their condition (1).
This diet was a blessing to these chronic seizure plagued kids, but how did the ketogenic diet get re-purposed and mass produced into the keto craze that has swept the nation to this day?
To find our answer let’s fast forward to the 1990’s. There was a Hollywood producer by the name of Jim Abrahams who had a young son named Charlie with, you guessed it, epilepsy. They tried everything to treat their son's epilepsy so he could grow up and live a normal life with his friends but nothing seemed to work.
The ketogenic diet worked! Their son was cured! He was able to go about living a normal life and his parents were amazed and utterly grateful. Needless to say Jim was overjoyed so he channeled this success into what he does best; movies. In 1997 Jim Abrahams creatively expressed his son's success with the ketogenic diet by creating a film titled “First Do No Harm” starring Meryl Streep.
Who doesn’t love Meryl Streep? She could make a game of Rock, Paper, Scissors look as dramatic as World War 3 and she would probably get nominated for an Oscar in the process!
Back to the origins of the keto...
Well as you’ve probably guessed, this movie is about a young boy with severe epilepsy suffering from uncontrollable seizures until he finds the keto diet. As we know, if you want to make something popular for better or for worse, you put it on the big screen. So unsurprisingly, the keto diet became wildly popular which influenced many nutritionists and dietitians to head to their kitchens to whip up recipes for cookbooks to profit off of this new trend.
Before we knew it, the Ketopocalypse had begun. You could probably smell the ketones in the street, in your office, at the grocery store....it was everywhere. Seriously, bad breath with a fruity scent is a major indicator that someone is in ketosis because it's caused by elevated ketone levels. If your curious about more signs and symptoms of ketosis (a.k.a identifying keto zombies) click the link below.
10 Signs and Symptoms Of Ketosis
So Why Do I Dissaprove? I'm Not Mad...I'm Just Dissapointed.
uDon't get me wrong, I understand why you're attracted to this diet. We naturally flock to things that are popular or things that guarantee is a quick and painless way to accomplish our goals, especially when it comes to weight loss.
But that couldn't be further from the truth for the keto diet.
I have clients who have paid hundreds of dollars in preparation and resources to begin this diet. One of them actually received this diet from medical professionals at a local hospital as part of a 6 month diet program (which was discontinued half way through). Here's the main reason why I don't like the keto diet...It can make you gain weight, and I mean ALOT of weight.
Saying "I'm in ketosis" is equal to saying "I am starving myself". When you continuously subject your body to starvation mode you begin holding on to what you eat because your metabolism slows down as a safety mechanism. You may think that your body is working against you here but if you were actually stranded on an island and starving this would save your life!
Here's how this small mechanism can make you gain weight in my new 6 part novel titled "How keto made you fat" only available here, on this blog post.
Part 1: You get on the keto diet and successfully push through the tough initial adaptation phase.
Part 2: Your body adapts and you meet your weight loss goal
Part 3: You get back on what you consider a normal diet, with carbs
Part 4: Your body isn't used to carbs, your metabolism doesn't burn them as fast.
Part 5: You retain more calories and thus, store more fat.
Part 6: You come to Ethan for guidance and he saves the day! :)
So I know this sounds terrible, and it is. I have clients that have come to me after experiencing this unfortunate cycle and it reinforces my stance on the ketogenic diet. It isn't fun, it isn't easy, and it isn't SUSTAINABLE. Not to mention your only chance of losing weight on this diet at all comes after the keto flu phase!
Lets talk more about the literal zombie stage that comes with the initial phase of this diet. If you would rather watch a video about it go ahead and press play below.
Keto Flu Symptoms
The early days of this diet can involve many carb withdrawal symptoms including headaches, dizziness, nausea, irritability, and drowsiness (2). Many people describe this as total hell and have to use sick days just like they would with the actual flu.
This is your body's natural reaction to removing carbs, its primary fuel source for cognitive and muscular function. During this time you will most likely experience intense sugar cravings as your body is desperate for the carbohydrates it has been using for fuel for probably every day of your life up until now.
You will also most likely experience muscle soreness and fatigue as carbs also fuel muscular contractions more than we realize. When we digest carbs, we convert a portion of our intake into glycogen (fancy name for stored sugar) and send it to the cells in our muscles for later use. Without this muscle glycogen, I imagine that what would otherwise be considered moderately intense physical activity can feel like pushing an aircraft carrier out to sea. But maybe you are the little tug boat that could and you will be able to push through this severe fatigue and soreness to get in your daily workouts.
How About Focusing On Making Sustianable Adjustments Instead Of Starving Yourself
I have clients who have lost 70 lbs in less than a year with me who have not gone anywhere near ketosis. All we focus on in our initial stages is moving more and eating a little bit less each day. Sustainability is always the goal with any kind of lifestyle adjustment, especially for weight loss. You can make any kind of Biggest Loser transformation in 30 days but if you can sustain it, in other words, if you can't repeat those behaviors that are responsible for those results then you won't keep getting results!
Here's my approach. We begin by focusing on which point of the day they are doing the most amount of damage to their long term health. After doing this we dial in on making one small switch each week that. This eventually has a landslide effect that leads to pounds consistently coming off week after week without their fitness experience feeling like torture. Most importantly they still have energy to move so getting strong is never an issue!
Yes, this means that more often that not we will need to track their caloric intake for usually 3 days to account for any variation in their daily schedule. If you are against tracking calories and want to do the keto diet then good luck ensuring that you consume just enough carbs to stay in the range of ketosis without feeling like you need a walker to get from point A to B.
Just kidding, about the walker but I'm serious about how calculated you will need to be to ensure that you are staying in your necessary ranges of macro intake each day. Otherwise it will all be a waste of time and money (that keto cookbook probably wasn't cheap and neither are those keto strips).
So keep in mind, there are many ways to lose weight in this world. Some are healthier than others, some may work better for you than it will for others, and some are just plain out crazy. But truth be told, if your heart and mind are still set on the ketogenic diet after reading this then make sure you do research and hire a professional nutritionist to help you push through the roadblocks along the way (especially in the beginning). This is important because as I said no two people are the same, so no ONE meal plan will work for everybody. Therefore, on going adjustments will need to be made as you progress on your journey and your nutritionist will know exactly how to help you.
Hope This Helps,
ACSM Exercise Is Medicine Health Professional
Head Trainer at panaceafit.com
Author of "The First Five"
1. Mandal, Ananya. “History of the Ketogenic Diet.” News-Medical.net, News Medical, 23 Aug. 2018, www.news-medical.net/health/History-of-the-Ketogenic-Diet.aspx.
2. Eenfeldt, Andreas. “The Keto Flu, Other Keto Side Effects & How to Cure Them.” Diet Doctor, Diet Doctor, 6 Oct. 2018, www.dietdoctor.com/low-carb/keto/flu-side-effects.
I give you the resources you need in order to take charge of your life and get more results from your workouts in less time, so you can get healthier everyday.
Ethan embarks on a journey to cut through the negativity and misleading information the is in the fitness industry. He chats with real influencers making a positive change to provide listeners with clarity and inspiration they need to fulfil their goals.