Keto Diet Facts & Tips

What is “keto on steroids”?

“Keto on steroids” is a version of the keto diet that’s very strict. It’s meant for people who need to lose weight really fast or who are at a plateau and need to jumpstart the program.

Normally, on the keto diet, you would consume 30 to 50 g of carbs per day. But on this version of the diet you would need to bring your carbs down to 5 g per day. The best way to do this is to get your carbs mainly from vegetables. But you still need to consider the number of carbs in the vegetables you consume.

It’s important not to overdo the protein you consume in this version of keto. You would want to consume 3 to 7 oz of protein per day. If you consume too much protein, your body will break it down and turn it into glucose. The key is to consume fattier types of protein.

There’s a lot of fat that comes with the proteins you’re going to consume. With this version of the keto diet, you’re not going to want to consume a lot of extra fat like keto bombs.

Appropriate fats would be:

  • Olive oil (extra virgin)

  • Butter

  • Coconut oil

  • Lard or tallow

  • Macadamia nuts

  • Pecans

  • Cod liver

Foods to avoid on this version of keto (in addition to the things you would normally avoid on a keto diet):

  • • Dairy

  • Berries

  • Keto desserts

  • MCT oil

A few things you can consume on this version of the ketogenic diet:

  • Coffee or tea (only 1 to 2 cups of coffee per day)

  • Electrolytes

  • B vitamins (nutritional yeast)

  • Vitamin D (unless you get sun or you consume cod liver)

  • Sea salt (1 to 1.5 tsp per day)

With this version, you’re going to consume one meal a day (OMAD). Every two weeks, you’re also going to do a 48 hour fast.

You would want to do high-intensity exercises two times per week (spread out). They should be high-intensity full-body exercises. On the off days, you would want to take long walks (for at least 45 minutes). Ideally, you would exercise during your fasting periods.

It’s also very important to get plenty of sleep, keep your stress low, and get out in the sun and in nature.

Last updated: Oct 04, 2023 13:21 PM