Crossfit Syosset/ Monday, September 3rd

It’s Back To School Week!

And what better time to have a discussion on Diet, namely the Keto Diet than BTSW.
Actually going back to school has nothing to do with the Keto diet but I couldn’t think of a better entry than that.

So, lets talk a little bit about the Keto diet, what it is, what it does, how it works and what to eat.

I’m sure most of you have either heard of the Keto diet before or have actually tried it.
Well if you’ve done it before or if not here is some info on it to make a better decision if it’s right for you.

I’ll keep everything simple and basic being that most of you don’t want to sit and spend half the day reading my emails, as much as that hurts my heart I understand your busy.

First, what is the Keto diet?
When you eat Carbs your body uses those carbs in the form of Glycogen as a form of energy.
When you stop eating Carbs your body is forced to find another fuel source for energy, it switches over to burning Fat for energy in the form of Ketones.
Yes, your Brain can function without Carbs, Ketones are actually a better form of energy for your brain.
However, when you first start or rather stop eating carbs your body goes into what is known as the “Keto Flu”.

Keto Flu is your body’s reaction to switching over to burning fat for energy.  During this 5 day phase of the Flu you may experience some headaches, upset stomach, nausea, and Fatigue and maybe possible death!
No, I’m only kidding the Keto diet will NOT Kill you.
But as always I would maybe see your physician or our in house Physician Dr. Kerker before starting any kind of new diet plan to make sure your in good health.

Onto the next What does the Keto Diet do.
Well a bunch of things, mainly what you are all interested in is the Fat Loss so I’ll stay on that subject.
Other benefits are Lower Blood Pressure
Decrease of Inflammation
Increase in Energy and Better Sleep
Gain muscle and improved endurance
Prevents Heart disease 
and Aids in fighting some cancers 
There are a shit load more benefits but I’m sure if you try you can find them yourself.
Let’s move on, as I said before Im sure you are only interested in the weight loss part.

How does the Keto Diet Work
As I said before, when your body has no stores of Glycogen in your system your body finds a new way of finding an energy source, which in this case it uses Your Body Fat (in some cases) for fuel instead of Glycogen stores.
Why did I write in some cases you may ask, or not?
Because, no matter what diet you do you cannot be a glutton and shove food down your throat and expect to lose fat.
Even though you are burning Fat for Fuel if you overeat on Fat’s your body will use those daily calories of fat for energy and not the Fat sitting on your midsection or you Ass cheeks that has disgusted you in the first place.

So, here’s how much Fat you should be eating between 70 – 80% of your food should come from Good Fats
15-25% of your food should come from Proteins 
and only 5% of your food should come from Carbs which should be around 30 grams a day.

Let’s talk bout some other info on Keto that may help.
1.  Stay away from Sugar Alcohols, they are a Big Fat Lie!  
Sugar alcohols sit in your gut and cause bad bacteria to grow, they do not do what they say they are going to do as reduce the amount of carbs in your food.  As a matter of fact if you do eat them cut the amount of alcohols in half then subtract from the total carbs.
2.  Double up on your MCT oil, this oil gets through your system quicker and gives you energy and puts you into ketosis faster 
3.  Drink Caffein!!!  More Caffein increase the amount of Ketones in your body
4.  Get yourself some Keto sticks to make sure you are in Ketosis
5.  Get some Bone Broth to keep a healthy Gut during Ketosis
6.  Too much protein can take you out of ketosis so don’t overdo it with the protein!

Here’s a list of foods to eat on Keto:

Lastly, which is an amazing Segway into tomorrow’s post if I do say so myself!
If you come out of ketosis cause you had to have that piece of Birthday cake
A good way to get back into Ketosis is to Fast for 24-48 hours!


Back Squat
20 Reps
Add 5 lbs from last week


3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans


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