Body Recomposition and Proper Setting Goals Focus Look Your Very Best


How to Build Muscle AND Lose Fat At The Same Time (5 Simple Steps)

Video taken from the channel: musclemonsters


KIWI FRUIT: THE ONE TRUE SUPERFOOD | Kiwi Nutritional Science Explained

Video taken from the channel: Jeff Nippard


Body Recomposition For Women (Step by Step at each stage)

Video taken from the channel: Coach Viva


Body Recomposition For Men (Step by Step at each stage)

Video taken from the channel: Coach Viva


How to Body Recomposition Lose Fat & Build Muscle

Video taken from the channel: Michelle Zarei Fitness


THE KETOGENIC DIET: Science Behind Low Carb Keto for Fat Loss, Muscle & Health

Video taken from the channel: Jeff Nippard


The Science of Body Recomposition with Dr. Bill Campbell

Video taken from the channel: Rachel Gregory

Your training should support your goals and that should be your focus. If you are not an athlete or aspiring athlete and your main goal is body composition and health than stop training like an athlete and focus on your goal. Have a vision when you are training and be relentless about turning your.

Since body recomposition is more a lifestyle than a diet, there is no set protocol. Instead, those wanting to gain muscle while burning fat must commit. A ‘body recomposition’ is the process of maintaining your current body weight while simultaneously losing fat and building muscle. The reason the body recomposition raises so much confusion is due to the fact you’re trying to accomplish two diametrically opposing goals. Your macro ratio depends on your health and fitness goals, as well as how your body responds to particular foods.

For example, many people thrive on a. Step 2: Setting Smaller Goals. Once you have set your lifetime goals, set a five-year plan of smaller goals that you need to complete if you are to reach your lifetime plan.

Then create a one-year plan, six-month plan, and a one-month plan of progressively smaller goals that you should reach to achieve your lifetime goals. The following outline will help focus your attention on the personal goal-setting process and guide you in the right direction for successful personal goal attainment. Set three goals It might be tempting to approach goal setting with gusto, and while enthusiasm is. Setting goals is essential for getting ahead. If I was to look at my main goal, $1,000,000 by 03/12/2020, it would seem impossible but broken down, my daily goal is something like ‘write a.

To set realistic goals, use SMART Goal Setting strategies: make sure that your goals are Specific, Measurable, Attainable, Relevant, and Time-bound. Mistake 2: Focusing on Too Few Areas Imagine that you’ve just written your list of goals for the next year. If you re having trouble setting the ball far enough outside, really focus on powerfully extending your arms and hands through to the target.

Setting a quick ball Setting a short quicker set can be done by just using a quick wrist action. This is best done with a less follow through (or no body extension). To calculate your daily calorie and macro goals, simply fill out the information on my calculator below! Further details on calculating your macros are available in my nutrition guide.

Gender Female Male Age Units lb kg Weight lbs kg Height ft in cm.

List of related literature:

So, when it comes to creating physique goals, it’s imperative that you focus on the process (training) rather than the results (aesthetics).

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

These skills will help you to truly know and love your body.

“The Binge Eating and Compulsive Overeating Workbook: An Integrated Approach to Overcoming Disordered Eating” by Carolyn Coker Ross
from The Binge Eating and Compulsive Overeating Workbook: An Integrated Approach to Overcoming Disordered Eating
by Carolyn Coker Ross
New Harbinger Publications, 2009

Communicating clear and precise workout goals is very important.

“Technology for Physical Educators, Health Educators, and Coaches: Enhancing Instruction, Assessment, Management, Professional Development, and Advocacy” by Seth E. Jenny, Jennifer M. Krause, Tess Armstrong
from Technology for Physical Educators, Health Educators, and Coaches: Enhancing Instruction, Assessment, Management, Professional Development, and Advocacy
by Seth E. Jenny, Jennifer M. Krause, Tess Armstrong
Human Kinetics, 2020

Other goals related to body composition should be deferred until the client achieves the stage of contemplation insofar as body composition wellness is concerned.

“Wellness and Physical Therapy” by Fair, Sharon Elayne Fair
from Wellness and Physical Therapy
by Fair, Sharon Elayne Fair
Jones & Bartlett Learning, 2010

The focus should be on achieving minimum recommendations for physical activity, at least at the start of the program.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

Your goals should be specific, measurable, attainable, realistic, and timely.

“Elevate: Push Beyond Your Limits and Unlock Success in Yourself and Others” by Robert Glazer
from Elevate: Push Beyond Your Limits and Unlock Success in Yourself and Others
by Robert Glazer
Sourcebooks, 2019

If the person wants only to look better, put 100% on the left side and fill out the appearance-related training goals completely.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

Rather the body will tone up nicely, meeting the goals set forth.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

When you redirect your focus exclusively onto what you want—a slim, fit, healthy body—you are sending a message to your unconscious mind to find and explore every possible opportunity to move toward your goal.

“I Can Make You Thin: The Revolutionary System Used by More Than 3 Million People” by Paul McKenna
from I Can Make You Thin: The Revolutionary System Used by More Than 3 Million People
by Paul McKenna
Sterling, 2009

Here the process of forming the body is made attractive to us through the setting of very specific goals.

“Female Sexualization: A Collective Work of Memory” by Frigga Haug, Erica Carter
from Female Sexualization: A Collective Work of Memory
by Frigga Haug, Erica Carter
Verso, 1999

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • There’s a few things wrong with this. 1) because you get so accustomed to eating very fatty/calorie dense foods on keto, there’s absolutely no way that you’re going to “accidentally” put yourself into more of a calorie deficit. �� If anything, you have to be careful not to overdo it. One ounce of heavy cream is 100 calories and 1 tablespoon of MCT oil is about 120 calories. It takes careful calculating to stay in your predetermined calorie range.
    2) keto is not high protein, it’s high in FAT.
    Unless you’re doing a high protein keto or carnivore diet, you’re not going to be consuming more than 20%-30% protein.
    3) it is recommended to consume 7-8 cups of vegetables a day on keto. You can eat fruit such as melon and berries. The keto diet is MUCH HEALTHIER than the standard American diet, unless you do what’s called “dirty keto” which is the unhealthy version.
    He admittedly doesn’t have personal experience with keto. Just saying ��

  • Myself being a doctor i wanna say, there are so many things wrong in this video that i dont know where to begin with.. so i ll just assume i never saw this video..

  • Btw I like how you liked the 5 comments that are agreeing with you and are against keto and how you ignore the other 3562 comments that are talking from experiences hahahahahah you are pathetic man. Get a life

  • Holy Shit! this is some of your best writting. If I wasn’t familiar with you I’d almost think it was an Onion story! I’m still laughing!

  • I think you need to study again nobody would be happier than crabs companies with this what you call a study or research

    Before keto �� after keto ��

  • I thought one of the main arguments for keto was that it trained the body to burn fat for fuel rather than carbs/glycogen if that hypothesis is true, wouldn’t keto be more effective than other diets?

  • But have you tried keto? I feel your opinion would change if you did keto for 30 days. I’d be curious to see you make a video about that.

  • Hi Michelle! Good to see you again! At you very sexy, beautiful figure �� Frankly, it’s nice to look at you ����❤ And anyway, you make feel better! Good luck to you girl!!!

  • Keto forced me to learn about fat sources, triglycerides/Fatty acids and mostly learn how to read ingredients & macros! And went from 18% to 16% BF as a 30y old man, i love it if only for all the information i now know

  • In regards to overall muscle growth Jeff may be correct, in fact many Keto advocates like Thomas Delauer recommend carb “backloading,” something Jeff didn’t even mention. But in relation to overall health and weight loss, many clinical trials not covered in this video as well as the millions of testimonies worldwide are pointing to Keto as the answer.

    Please watch Dr. Paul Mason on the Low Carb Down Under channel, or have a listen to Dr. Matt Berry and read his book, “Lies my Doctor Told Me.” These are only a couple of good sources, there are hundreds more.

    It is incredibly disappointing that Jeff has clearly done so little research on this topic.

  • As a natural health consultant I really never liked the idea of Keto but now that I have tried it just to see if I could reduce my cravings for sugar I have to say I’m impressed. NOTHING has suppressed my appetite like eating this way low carb/high fats. I am losing weight inches at a time not a big loss but the real benefit for me is FINALLY having control over what I eat yes there are other ways to fight cravings such as aromatherapy which I also use but this has been a really great addition to my health routine with great results. I am all about the science but you just can’t argue with results.

  • I hate that if even one person watching this believes anything he says, they would be discouraged to start keto. So much incorrect information. Probably paid for by the pharmaceutical companies so they can keep people sick and on prescription medications for the rest of their lives. Sad. ��

  • I’m allergic to kiwis and I used to eat them a lot as part of my lunch. I didn’t realise until I was talking with my colleagues and they looked at me like I’m some kind of alien when I said “I love kiwis, but I hate how they make everything taste like metal”.

  • Alot of your research isn’t actually correct and there’s people who have been keto for 5 to 15 years and there perfectly healthy, plus what your eliminating is all the modern processed crap that food companies want to force down are throats, there’s 100″s of athletes on keto who doing much better and bodybuilding is great on keto,,,, your info is out dated and been proven wrong, keto is just eating real food which is the human perfect diet you didn’t Bust Anything

  • I simply do not understand how people can think keto is low calorie. Seriously I did the bro diet for years and turned to keto to reduce inflammation two years ago. It took the terrible back pain away. I tracked during the bro diet and I track now and I think keeping calories lower is not as simple as people who haven’t done the diet try to claim. I did lose fat on both diets but keto helped so many things like chronic inflammation. I’ll stick to watching things other than your nutrition advice.

  • My current body fat is 22% and i am going to resume gym in few days. So exactly 1 year ago i was 15% bodyfat and squating 145kg but now due to 1 year gym break i am no different than the person who never lifted weight. So i am confused how should i start.

  • Ah. I get it now. Kiwis can help you loose weight because with all the benefits it offers, it is a low-calorie per high in everything else that assists in tackling your day instead of hindering. Also an excellent “cleanse/detox” edible because of the Fiber, Anti-oxidants and that other thing you mentioned. I think I would struggle with it only because of texture and I hate seeds/legumes (my only exception is french cut green-beans…. with a little butter). Which begs the question. If I were to omit a kiwis’ core and it’s seeds and skin and only eating the sweet and fruity part or mixing that isolated section in some blended smoothie concoction, am I getting exactly what you showed in that diagram when it is compared to other fruits? Is there a way I can find out exactly what I am benefiting from specifically after I omit the Kiwis’ core, seeds and skin?

  • Id like to go keto for a week and only eat meat. I eat lean meats like chicken and turkey breast, so being able to eat like 10 lbs of steak and sausage a day would be lit.

  • These studies are quite controlled with set numbers for macros. In practice, it’s very different and high carb diet often results in overeating because it’s less satisfying than fat and especially white wheat and sugar only stimulate this urge. I would say these studies only hold if you are religious when sticking to your macro’s, but most people aren’t. Let me know what you think.

  • You have to step up your research game Jeff. Your channel is trash. Btw why you look like you have breathing problems? And why you look and sound like a robot with 0 feelings?

  • Hi! Thanks for a Great video for women!! More people like you are well needed in this world!
    One question, if I try The meso cycling, eating more on training days, how much more? And how much of a deficit should I be in on The off days?
    Thank you��

  • 12:26 you haven’t experimented with keto and for about 2 months. Don’t talk shit about it before you try it. This is “biased science”

  • IDK why I’m just now seeing this video, but now the kiwi objects I’ve seen in previous videos make sense. LOL I acually love kiwis, but rarely buy them. I will now!

  • I think the whole “You have less food groups to choose from so you eat less calories” is total bullshit. When I’m in that situation I just have MORE of the foods I’m “Allowed” to have lol.

  • A lot of this “The Truth” sounds a lot like speculation �� In the beginning we say contemporary Keto typically stays around 20 g of carbs, then the best studies we can reference control with 50 g? Interesting.

  • Yeah, let’s make fun of all the superfoods that educated nutritionists suggest as being stupid, except for kiwi’s suggested by a bodybuilding biochemist who read a few articles of information. Oh, and don’t forget to buy his merchandise while you’re at it. Thumbs way down. ����

  • I’m 22yrs old
    Probably around 27% BFP
    Goal is to get to under 13% BFP
    Do you have any tips? I would appreciate any advice a lot. Thank you ��

  • Honestly sad that people rely so heavily on studies, which are so inconsistent. I think Jeff could have done a better job with this one, even if his overall message is the same. Citing studies versus understanding biochemistry and applying N=1, is science.

  • From the “research” I’ve done, keto’s advantage seems to be that it is more sparing of lean body mass vs a western diet. Some studies have shown that as much as 70% of weight loss on a standard western diet with a caloric deficit comes from muscle loss through gluconeogenesis, as the body is trying to burn carbohydrates for fuel rather than fat.

  • The Dr. Oz show. Are you a medical doctor. What qualifications do you hold? Are you a medically approved dietician? Many of the people who give dietary advice on say YouTube actually are medically trained, qualified doctors who happen to take a special interest in diet and holistic approach to peoples INDIVIDUAL situations. I think they would tell you that your full of….. Let’s leave it at that. You talk garbage.

  • Do u ever eat the peel of the kiwi too? I’ve heard there are also health benefits to eating the peel like more fiber and vitamins I think

  • This is all very good in terms of academic studies. But you have not mentioned anything about the efforts required to be on low-carb diets vs no-carb ones such as Keto. As an individual who has tried both, I can say that the difference is extraordinary.
    Life was miserable for me on low-carb diets. The constant cravings, the low energy, and the daily infighting to break the diet to grab that bowl of rice, or cupcake. I am on Keto for a good three weeks, and I kid you not, after the first week, I am actually trying to avoid the smells of certain foods as they were making me nauseated. No craving junk food, carbs or anything. I just eat my macros, and even that I sometimes have to force myself to eat.
    The biggest selling point for me, besides the results, is how mentally easy it has been for me to do it. I am never miserable, I am not tired. I am doing so well at the gym and with my kid at the park.
    Don’t ever tell me this “mental relief” is not a factor in sustainability. Right now, I am so happy with Keto that I see no reason to stop. I am NOT waiting for that day where I hit my weight targets so I can eat again normally, because I don’t feel like I would ever eat “normal” again. The old normal is a very nauseating painful and unhealthy state of affairs for me.

  • Some people have to work against their genetics, others not so much. I’ve been lifting for 3 years, and while I’m strong, I can’t manage to get the “look” of someone who’s jacked. My body just doesn’t get that lean and cut. No matter how I diet, my body reaches a certain plateau. You have to accept what you have at some point.

  • I was always into keto, I lost alot of weight on keto but my issue was that one night where you want to murder a massive pizza and took you out of ketosis and I would constantly piss on a strip to find if im still keto, sometimes took days to be ketosis. I used to drive my self crazy, over think the issue. I’m on a balanced diet now calorie deficit 6 days a week and then surplus on the 7 th day. Still losing and enjoying a pizza every now and then. Also have 70 to 90g of carbs a day. I would of cringed having that amount this time last year.

  • I’ve been on Keto 30 grams of carbs per day at a maximum for 68 days, dropped from 225 to 181 lbs, and been working out again for the first time in 8 years, mixing both cardio and weights. Realizing that I should focus more on a caloric deficit than carbohydrates, I’m not sure if I should transition at this time. One source you provided summarized that the most important part of the diet is simply sticking to it, but another reported that Keto lacked long term weight loss potential. At this point in time, should I get off of the diet in place of a traditional caloric one or remain until I have reached my fat loss goal (more appearance than numeric at this point, but I’m guessing I’ll be nearer to 155 lbs)

  • I’m 18 years old and am always doing weights and running but I can’t seem to put on much muscle can somone help me and tell em what I’m doing wrong I do a hour of weight push-pulllegs then 3miles every other day.

  • Did you find this useful? By the way, we’re also hosting a ��Free Conquering Cravings workshop! Sign up for the Free Workshop here:

  • Keto has been studied in so many studies that prove that it’s a more successful diet than a traditional caloric restricting diet so it seems you are cherry-picking your studies. Also, one gram of fat has 9 calories, versus a gram of carb or protein which is around 4. So it’s weird to me your hypothesis that people who lose weight in a keto diet are because of a caloric restriction. And lastly, you said that all the metabolic processes which start by the insulin increase and how they use the nutrients in the blood are too simplistic in exchange for the Caloric In Caloric Out hypothesis? hehehe

  • All 20 studies: keto is beneficial
    Jeff: benefits aren’t significant enough 20 times.
    Then you totally discount the appetite suppression on keto. Like it’s SOO easy to kill your appetite through other means…. the appetite suppression on keto is real and shouldn’t be discounted because there are some people it really helps.

  • As usual the best diet is the one you can maintain. I have type-2 diabetes though and implementing low carb does work for my blood sugar, I don’t do keto but I do avoid pasta, bread and rice(and obviously sweets etc) and it has been very good for my blood sugar. Keto(under 20g carbs) paired with intermittent fasting has shown to cut weight really fast for me when I do implement it but that is ofc due to the excess water the first weeks, kinda cool though to make such a big difference in 2 weeks(20lbs).

  • I pull my self out of ketosis when i am going to the gym by having a bowl of beef tips over rice or ect,then after the workout i eat 5%carbs during recovery phase. I work out 1 on 2 off. Seems to work for me.

  • I’ve done a mix of keto/carnivore and see excellent body composition results for a normal guy who just wants to look/feel good. 6′ tall and range from 175-200 lbs depending on season. I never have experienced the keto flu but I still have refeed days every now and then that kick me out of ketosis with minimal effect. I love pizza & ice cream and still consume both but my body overall just feels better when I’m low carb. Eat high protein, with manageable caloric intake (as a lifestyle change) and it doesn’t matter diet; unless you’re trying to compete, have a medical condition, or have specific food restrictions.

  • I’ve been a huge advocate and practitioner of counting macros/calories for the last 5 years straight (off and on of course), I’ve made great muscle gains and have had some great progress from cutting and tracking calories while implementing carbs (100-275g of carbs per day) with cardio 2-3 days a week. Great success, however, I have never in my life craves sugar more than I did then as apposed to now, I’ve been doing keto (not fully in ketosis) for 3 months now and have lost more fat than I ever have while implementing carbs, I still track calories of course. I think the keto diet gets a bad wrap, results don’t lie, the physical and psychological advances don’t lie either. I still enjoy a cheat meal once a week but have never felt this great, I rarely ever do cardio and haven’t had a single craving for carbs/sugar.

  • How come you only falsified 2 points which are not even essential to the keto diet? Isn’t the main point of the keto diet is to change your body so that it uses fat for energy rather than carbs for energy and thus allowing you to burn stored fat rather than using carbs for energy and storing fat?

  • I don’t understand why people don’t eat the whole thing? I think it’s weird. I met one other person that just bites into it like myself.

  • Love every video these guys make. Not only do they have great content, they are also very encouraging and motivational. I wished Alain and I lived in the same city so I could hire him as a personal trainer.

  • Great video, but hasn’t research shown that don’t have to eat right after a workout? Isn’t overall protein and nutrition intake a cumulative effect? Instead of eating at certain times throughout the day we need to focus more on the quality of our diet?

    Excellent videos! Really appreciate them!

  • I am sorry but your conclusions are incorrect. There are tons of studies and scientific studies about ketones You need to read the obesity code. Keto is not a caloric reduction diet either. I am not saying protein is not satiating but saturated fat is more satiating. I am sorry but your conclusions are simply wrong. you need to study Dr Fung Dr Phinney and Dr Bikman who have the long term research and clinical results to prove it.

  • You can feel the negative mindset from the alsolute start.
    The “it isn’t great but won’t poison you” attitude at the end of the video would put off anyone that could truly benefit from a keto diet.

  • My friend laughed when I told them I was going to lose fat with just using Custokebon Secrets, but after I showed these people great effects after I used it they’re begging me to share with them about it. Of course I won’t let them know the details about this diet plan, lol

  • There are so many views and engagement on this video. I think that this is what this guy wanted. To trigger us all into engagement, for the sake of the growth of his channel. I think his opinion is different than what he’s showing us in the video. It’s okay.

  • The main advantage of the keto diet is that it will keep your blood sugar levels low and stable and over time reduce the crazy sugar and carb cravings that most of us suffer from. It’s a perfect diet for people with type 2 diabetes since keeping their blood sugar low will decrease their need for insulin.

  • I lost 12 pounds in less than 2 weeks doing keto but it was only water weight, so it’s no big deal. I found the diet itself an insufferable torture. I couldn’t sleep. I was constantly constipated, irritable and it made my hair thin too. I just felt lethargic and weak every single day. So I returned to a generic bodybuilding diet and it made me feel better in minutes. My hair gradually returned to normal, I crushed it in the gym again and I started sleeping like a baby too. Best of all my muscle mass increased. I’m glad keto has helped people lose weight and I’m glad some people like it. But it wasn’t for me.

  • Seems like the study’s referenced are short term; you really cannot determine the efficacy of such a program without a long term, double blind study.

  • I like Scoobys version of keto which is pretty much low carb cause you keep your protein the same and just up the fat to make up for the carbs. Although I have to stay away from carbs or my willpower and mentality will be fucked

  • I want to preface this with keto is perfectly capable of improving the lives of both athletes and no athletes (with the proper knowledge and nutrition education)

    However the main concern is for those who do not fully understand or have financial means to make the better nutritional decisions that can be quite costly.

    The biggest downside that was not discussed is the production of meat. Meat is resource intensive to grow (water, land, pollution etc) and for the majority of people, the cheaper, low quality product is consumed in higher quantity (compared to other diets) over the higher quality yet dramatically more expensive meat products.
    Biggest downsides to consider:

    1. Much higher consumption of inflammatory meats with preservatives and antibiotics etc for the majority of cheaper meat products (research higher cases of cancers and other chronic illness)

    2. Terrible for the environment that is far from sustainable and will only get worse at our current course

  • green kiwis are just too sour maybe that’s why ppl don’t like it so i have to eat it w sugar but that defeats the purpose �� yellow kiwis are where it’s at

  • I think regular bell peppers overwhelmingly beat kiwi in a nutrient/energy matchup. For example, 100g of bell pepper has 128 mg of vitamin C.

  • Bro you missed a lot of important information regarding Keto. Great video though. But since you never tried for yourself, ah it’s pretty bad. The absolute best thing about keto is the mental clarity. And regarding “Keto flu” you need to know what you’re doing, and it’s pretty simple to dismiss

  • Why does everybody eat kiwis with a spoon. U can eat them with skin, mean more fiber and even more nutritious. Especially the golden ones are perfect with skin because they got less hairs


  • if we apply you logic then guavas must be “Superfood” Guavas has more than 2 times vitamin c than kiwi fruit.
    0.78% smaller amount of sugars per 100g?


    2.24x more proteins per 100g?


    29.41% more magnesium per 100g?


    1.83x more lipids per 100g?


    1.8x more dietary fiber per 100g?


    11.76% more food energy (kJ) per 100g?


    11.48% more food energy (kcal) per 100g?


    1.53x more manganese per 100g?


  • I know this vid is a few years old, but I started keto 4 weeks ago and what a difference, no brain fog, no lethargy and no inflammation! Been bodybuilding on and off for decades so have never been unhealthy, yet this is the First time i have an unreal surge of energy at the gym, pushing easily over an hour (gotta stop myself) when before I was exhausted at 45min. Unless you try it out, don’t bag it, regardless of so called research (for and against). I have also gained more muscle in a shorter time frame compared to before and can see my abs (I’m over 50). Well worth a shot, even just for your own experimentation.

  • Does anyone know the answer to this question? How much muscle can you gain? When I looked it up it said 1-2 lbs per month but I don’t know if it’s talking about one muscle or even when you do a full body workout. Thanks

  • I’ve tried low carb and keto (with different exercises, sprinting, weight training, fed, fasted, OMAD, IF.

    I’ve found keto with IF/OMAD burns fat much, much quicker than carbs with IF/OMAD, this seems to universally be the case in the few times I’ve tried it and amongst many others online. However, I really wouldn’t use it long term, as long as you have a good carb based diet to go back to you’ll be fine. On keto you have a never waning energy, but, you do not have the same explosive energy as with carbs. The keto flu feeling from days 3-5 can be avoided by taking extra sodium and electrolytes (chicken/beef stock).

  • I totally agree that we need to adjust our strategies depending on where we’re at in our journey. That can be hard to people because we all like to get into a routine. But if we want continued success, it usually requires modifications as we achieve new goals.

  • I started on 1st Jan 2020 on the keto diet after being told in December at 112.5kg I was clinically obese, so in seven and a half months of doing this diet and walking around 5-8km most days I am now down to 86.3kg, a loss of 26.2kg(57.7 pounds) and still going strong, my overall health has improved, my blood pressure is now normal as is my cholesterol and no longer need tablets to control these, my muscle mass is also up, I only started this to get down to an acceptable weight, now I enjoy the regimentation of diet and will continue.

  • I personally feel my body works better with carbs and definitely they have a huge energy impact on me specially lifting weights, I feel weak without carbs and kinda dizzy, obviously good carbs like Oats, sweet potato, potatoes, rice, tomatoes and Whole bread and all the green vegetables, I also include fruits like apple, Banana, strawberry, blueberry and watermelon however my protein intake percentage is higher and fats are around the same as carbs

    This was an awesome video as always Jeff!

  • Heya. A lot of people have got results with keto. I agree it doesn’t increase metabolism. And yes it does allow eating less by satiation. This is well recognised. And IF is a great add-on. Insulin spike is moderate with protein. Low-carb is a good compromise. Anyway, I eat loads of veges with protein. I just don’t eat sugars or processed carbs, or gluten. I’d I eat more protein, then that’s ok over dealing with carbs. Keto is not magic, and yes the calorie deficit is fundamental.

  • I’ve been stuck at 12-14% for years! The dream is to get in the single digits and stay there. But… sugar! Thanks girls. Great info!

  • Did you find this useful? By the way, we’re also hosting a ��Free Conquering Cravings workshop! Sign up for the Free Workshop here:

  • Why is vitamin K a thing on these vitamin-list. Humans with a healthy colon Fauna can produce it themselves. Or rather the bacteria living inside them. The problem is eating too much industrial meat with high amounts of antibiotics kills these, so humans need to eat vitamin k. What a tragic Ironie

  • Keto is the only diet that I feel good on. I can lift, play sports, my energy level is better, my thinking is sharper and my appetite is a lot more controlled. The only negative aspect of it for me is that it’s a fairly boring diet to be on for too long.

  • Hey! You guys rock! Thank you for educating us on the science behind body recomp!
    I’m 29, weigh 10.4 st am 5ft 6 and am at 30% body fat, my aim is to get to 20%… I have been doing this for about 6 weeks, my weight and fat hasn’t really budged but the trend in my measurements ARE very slowly going down so I know I’m on the right track… just curious if there was an estimate (providing I doing everything “right” for me) for how many months it would take me to lose that 10%? I know it’s a sustainable lifestyle change and I have made that, but at my stage is there an average ballpark time that I would expect to do this in? Thank you so much for your videos and inspiration!!!

  • This is very helpful. I started at 25% bf and went on a 10 week shred while lifting weights. I got down to about 20% and now need to lift heavier and eat a bit more. I still have some bf I want off but I think it will have to be after strengthening up again. I want to get down to about 16-17%

  • Hi there, I want to know if Custokebon Secrets, will work for me? I see many people keep on speaking about this popular lose weight methods.

  • Great explanation of what is necessary to loose fat and build muscle. I really liked that you broke it down for what stage you are at in regard to percentage of body fat. Thank you for such an easy to understand format.

  • I’m born in the very northern parts Sweden. I have always heard that cloudberries is a “Superfruit”.

    So I made a little fast search on Cloudberries vs Kiwi.

    If I have understod all the information correctly.

    Pros Kiwi:

    Vitamin B3, B4




    Pros Cloudberries:

    Vitamin A, B1




    Omega 3

    Beta carotene




  • Jeff, I suggest you do it yourself, and not cherry pick many studies….and META analysis, which is always easy to frame and interpret in different ways…

  • This video just simply could not be more wrong at the absolute very least you loose fat WAYY faster thru keto then conventional dieting… you loose 2-10 pounds of fat a week on keto where with conventional dieting ull be lucky to loose 1-2 pounds of fat per week… this is 100% fact you will loose more weight with higher calories on keto then you will on more strict calories with conventional dieting…because your burning ketones the entire time… aka your bodies own fat stores… thus why its called keto diet… love how you dont even menchion that part tho… clearly shows this guy doesnt even know what a keto diet really is or how it works…

  • 6:21 I’m glad you made the distinction between low carb and Keto. Most critics conflate the two. Your study demonstrates that keto dieters do lose more fat.

    6:41 You can’t replace the missing carbs with protein or you’d be eating 60% protein. If you’re 5/20/75 Keto or even if you’re lifting and you’re eating 5/30/65, the missing carbohydrates are predominately made up by eating more fat not protein.

    8:25 I think much of keto’s sustainability comes from the anecdotal evidence that many people experience while in ketosis of increased mental clarity, reduced inflation, reduction in joint pain, no sugar cravings, consistent energy throughout the day, no carb crashes, the ease of intermittent or long term fasting among others. The fact that one can skip multiple meals on a whim while on keto is a massive benefit. In addition, there are studies that show the efficacy of keto reducing the symptoms in patients suffering from ADHD, autism, dementia, and Alzheimer’s disease. The beneficial impact of your body using ketones as an alternate fuel source for the brain cannot be overstated. Some have hypothesized that it’s the brain’s inability to properly utilize glucose for fuel which is what starves the brains causing the neurological impairment. By switching fuel sources the impairment can be repaired or avoided altogether.

    8:52 I realize your video was made two years ago, but as you may know now, the ADA has now endorsed “low-carb” diets as an option for type 2 diabetes. It should also be mentioned that the ADA is bound by the USDA’s dietary guidelines which of course were founded on Ancel Keys’ faulty study of the causes of heart disease. The success of diabetic patients (both type 1 and 2) who have adopted keto over the last few years in becoming undeniable, even for the ADA.

    9:38 The “high cholesterol” paradigm is only relevant in systems that are inflamed brought on by poor diets that typically include high sugar. A keto diet that reduces or illuminates systemic inflammation makes cholesterol levels moot.

    10:11 The nutritional value of grains is extremely poor. That’s why they are vitamin fortified by the manufacturer. Notice the word “manufacturer” in that sentence. Green leafy vegetables can be eaten without limit on keto primarily due to their high fiber content and low GI and GL. Look up the top 10 most nutrient dense foods on the planet, there isn’t one grain in the list. In fact, the most nutrient dense foods in the world are all keto foods (with the exception of potato). Not bad if we’re concerned about nutrient dense menu items.

    Great video!

  • Awesome advice, Coach Viva! I never knew you should switch things up for different stages in body fat. Gonna share this with my hubs! Thanks for sharing! ❤

  • So lets talk about keto, 2 years after this video… first of all I know dozens of diabetics that no longer take any meds or insulin.
    For myself, I wanted to lose 20lbs. Keto flu = just take electrolytes. Within 5 months I lost 60lbs. 2 months later my high bp, cholesterol, and liver issues were all cured so after 16 years i take no meds now. I planned on doing it for a few months and here I am 14 months later. Furthermore some fruits like berries and watermelon are fine on keto. I’m now consistently told I look 10 years younger which never happened before. I feel amazing. It actually makes your happier person and not just from weight loss.
    Also I do fasting now too. I encourage everyone to read Dr. Fung’s complete guide to fasting. That’ll teach you a ton of history and likely change your life.
    Also, the more up to date keto has been indroducing carbs again in the form of carb cycling/timing to get a boost to muscle building. I’m strong as hell and have plenty of endurance. I’m never going back to the standard american diet its garbage and you don’t realize how much inflammation you get from it until you are off of it. Thats the one big thing this video didn’t touch on. Loving keto. Good luck yall reach out if you have any questions

  • Did my first keto back in 2009

    4500-7000kcal intake

    6,5kg loss in the first week (I’ve been already training muay thai for over a longer period of time, 3 times a week, so I haven’t been fat or full of senseless water)

    18kg in 7 weeks… Hold it for over 3 years.

    Colesterol is a good thing, one of the mayor factors in cell building and regeneration.

  • Yeeeahhh, I don’t know about this dawg. I have been in so many diets. I stick to them, measuring, researching and counting calories in everything. Using the scale and all that. I have lost weight. But, when I did the keto diet. The weight started to just melt off. Faster and more fat was being removed from my body. So, these papers can say all it wants to say. But, I saw the difference with my own body and eyeballs.

  • This might interests you…
    The Ketogenic Accellerator…
    A trusted, science based formula designed to increase your ability to burn fat no matter your current fitness level or metabolism!

  • This is very insightful. I never thought that you need to do different things when it comes to a weight loss at different stages of the BF

  • Excellent Video! Excuse me for butting in, I would love your thoughts. Have you tried Tabblarny Belly Principle (Have a quick look on google cant remember the place now)? It is an awesome one of a kind guide for discovering a 2 minute trick to lose 1 pound of belly fat every 72 hours minus the hard work. Ive heard some incredible things about it and my friend at very last got astronomical success with it.

  • current 22% goal 15% and it is extremely harder as you mentioned when i was at 30%:((( + my event date is Sep 4th. I feel like with the rate things are going down this will not be possible, but will stick to it! and although I was doing Meso had know idea that is what’s called. Thanks for the great vid ladies.

  • Keto changed my life. It rebalanced my hormones, stabilized my mood, and I actually gained the weight I needed on it instead of weight loss. I feel great clarity that I never felt even eating super clean on higher carbs. The way the body burns fats versus carbs is so different. Please research this further there’s a lot of misinformation when it comes to nutrition. I do not eat more protein I increased my fats. Once fat adapted the body requires LESS protein and is insulin sensitive. Keto done efficiently isn’t higher protein this is false. Higher cholesterol is good, a calcium score will show if there is arterial damage. The protective effects of cholesterol on the body are essential for Alzheimer’s, dementia, schizophrenia, and more. Don’t let the beginning weeks stop you from trying it. Otherwise nobody would work out for fear of being sore. We earn health by working hard no matter what diet you are on. I don’t consider this myth busted but requiring further analysis.

  • Hmmmm. Using the body fat gadget at the gym, I measure in at 32% bf. However using a fat caliper (bought from Wish, using for the first time), I measure at 22%. AND, with the home scale I’ve had for years, I’m at 26%.

    Suffice it to say, I just want to lose some fat.

  • This guy does not understand the actual science behind why keto diets work. He is using examples that include high protein which is NOT keto. he is right about too much protein is bad.

  • Those meta analysis aren’t relevant.

    With 3500-6000kcal a day on keto i lost 13kg in 17 days.

    I sleep better, i have a better stamina, more strength and my skin got better.

    Doing keto since 1999 (passively)
    And since 2009 actively…

  • With all due respect, please see the work of Dr. Ben Bickman with BYU and nephrologist Dr. Jason Fung, as their research is cutting edge regarding to insulin and ketosis for health and fitness.

  • Keto has made my blood sugars rock solid. I will do 24 hr fast and lift weights at the end and still have a great workout. Go home and have a healthy shake and feel fine. My body has never felt better on keto! And your saying you never tried it? Not sure I want to stay subscribed after this video. Just BS if your willing to talk but not take a dip in the keto pool. What are you waiting for?

  • I did want to ask about one thing. I ave zero calorie energy drinks daily i am a 5’4 32 year old female i weigh 143 i have got to a point i can not lose weight at all no matter what i do and i typically have 3-4 zero cal energy drinks a day and was wandering if you think that could be the reason i can not lose weight. i do eat healthy and used to track macros till it did take over and i could not do it anymore but now i find myself in a cycle of eating less and less and also being very self concious of fruits and carbs i barely eat cabs anymore. any advice. (one other note i did hormone therapy for about 2 months till it made me gain about 10 pounds and i got off of it after my esrogen level got back to normal and my periods but now the weight wont budge)i workout 5 days a week strength training and some cardio 2-3 days a week but no matter what i do nothing happens
    any advice? also whats your thoughts on sydney cummings here on youtube a fitness trainer??


  • Kiwis are among my favorite fruits since I can’t eat fruit with red pigmentation on them. A really rare allergic reaction in Westerners, more common in Asians but only a handful of us have them:(
    Essentially can’t eat apples (but can eat green ones), peaches, cherries, etc. Oddly enough, strawberries or watermelons don’t cause an allergic reaction.

  • I’m sorry Jeff I have to disagree here. Keto + IF has worked for so many people, including myself. I’ve never been healthier and thinner in my whole life and, surprise, I haven’t lost a pound of muscle; in fact, I even got more muscular! There are many studies that show the dominance of Keto.

  • 5:33 If you read closely it says LEAN body mass to be more specific. The more lean you are the higher, there’s also a study saying 1 to 1.4 grams per lean mass and depending on caloric deficit. I’ve been trying to find a study on lean mass while on maintenance calories because in my experience as a newbie with somewhat of a physical job something like 160 grams doesn’t cut it for me (I don’t have my exact stats but I gather I’m around 175 with 20% body fat). I only maintain energy when I get to the 190 range