All About The GCP Keto Diet

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WHAT IS KETO?

Keto is short for ketosis. In the simplest terms, ketosis means that your body has become adapted to run mainly on fat. If you’ve listened to some of our previous podcasts such as “The Insulin Effect” and “Pasta and Rice…Are They Making You Fat” (Click Here To Listen To Those Episodes), you’ll have a better understanding of why being low carb and fat adapted are important for fat loss. Simply put, by eating mainly fat and protein we reduce insulin release. This helps the body not store excess body fat. When we become fat adapted, our body will then use digested fat and body fat as it’s main fuel source. Overtime it will start to deplete the fat storage cells throughout your body, causing you to reduce overall body fat.

WHAT IS DIFFERENT ABOUT THE GCP KETO WHEN COMPARED TO MAINSTREAM KETO
  • Not dirty keto (no fake foods)
  • Meat & protein focused, not just fat based
  • Real food focused
  • Total carbs matter, not net carbs
  • Inflammatory based foods are eliminated
  • 50g of carbs or less

aLL aBOUT GCP Keto

WHO SHOULD FOLLOW THIS ROADMAP
  • Looking to lose body fat
  • Autoimmune issues
  • Frequent sugar cravings
  • Don’t desire to go zero carb
  • Want to take back control of their out of control eating
WHAT ARE THE MACROS FOR KETO
  • 5% carbs | 30% protein | 65% fat
WHAT FOODS NOT TO EAT
  • TOXIC CARBS
    • Legumes
    • Corn
    • Breads & Pastas
    • Chocolate
    • Mushrooms
    • Toxic Vegetables
    • Tubers
  • TOXIC FATS
    • Seed & Vegetable Oils
    • Nut butters
    • Nut milks
    • Most nuts
    • All seeds
  • OTHER TOXIC FOODS
    • All alcohol
    • Sugars: artificial and processed
    • Soy & Tofu
WHAT FOODS SHOULD YOU EAT
  • PROTEINS
    • Meat, any type you can think of and any cut you can think of
    • Seafood
    • Some processed meats: nitrate free hot dogs, brauts, sausages, deli meats
    • Bone Broth
    • Eggs
  • FATS
    • Cooking Oils: Butter, Ghee, Tallow, Coconut Oil
    • Dairy: Whole milks, Hard cheeses, Greek Yogurt
    • Animal Fat
    • Cashews, Hazelnut, Macadamia Nuts
    • Avocados
  • CARBS
    • Fruits- all kinds
    • Veggies- Zucchini, cucumbers, olives
    • Fermented Foods
  • DRINKS
    • Coffee, Tea, Water, Mineral Water
  • CONDIMENTS
    • G-Hughes, Walden Farms
    • Worcestershire, Yellow Mustard, Hot Sauces
    • Coconut Aminos
WHAT OBSTACLES COULD YOU EXPERIENCE WHILE ON THIS DIET?
  • Tracking food will be important when you first start as it takes a while to get used to how much 50g of carbs is
  • Limited alcohol consumption
  • Keto flu for at least first 2 weeks
  • If you want, peeing on a keto stick
HOW LONG SHOULD YOU FOLLOW THIS DIET ROADMAP?
  • There is no real limitation to length
  • Minimum of 90 days
    • Could take anywhere from 90 days to 180 days to become fat adapted
  • If desire to add higher carbs back in, recommend staying on Keto until
    • Women: 27% BF or lower
    • Men: 21% BF of lower

TIPS FOR THIS DIET

  • If you are going to drink, try to only do it 1 to 2 days a week max
  • If you want to measure ketosis, buy keto sticks, but this isn’t necessary, just tracking your carbs is plenty.

MAIN POINT AND CALL TO ACTION

  • Mainly my goal is just to show one of the diet road maps we offer here at GCP. Our goal is to help give tools to help people achieve long term fat loss.
  • Keto can be done many ways and we feel this is the best long term plan if you choose to do a keto diet.
  • If I did have one main point, our diets aren’t short term fixes. They are long term diets meant to change lives and help people lose weight over time. So all the diets we recommend take a minimum of 90 days to actually start seeing real long term benefit and are designed for this to be a forever type of eating lifestyle.

WHERE CAN YOU LEARN MORE?

  1. You can honestly learn about keto in many ways from books to online blogs, etc. However, the only way to learn about the way we do keto is to take one of our 8 week masterclasses or to join one of our accountability programs.
  2. If you are interested in one of these programs, please contact us. We have many levels of accountability so we should have one that fits no matter what your level of needs are.

Optimal Diet Cover

All About The GCP Optimal Diet

WHAT IS OPTIMAL? The optimal diet is what we consider to be our forever diet. When designing this diet, we did a ridiculous amount of