Keto Basics

Keto diets are becoming more and more mainstream. Have you been wondering what the hype is about or if they’re right for you? Here’s what you need to know:

What is it? Keto diets are diets that are extremely low in carbs (under 40-50g per day) and very high in fat (60-80+ % of daily calories).

What does it do? The general idea is that keto diets are beneficial for both weight loss and athletic performance. We’ll break those down separately.

  1. Weight loss:  When it comes to weight loss all successful diets focus on maintaining a caloric deficit. Keto diets are no different. There are currently no studies that show keto diets as more effective for weight loss when protein consumption and calories are equal with other diet strategies. There is a possibility that keto diets can dissuade some people from consuming more calories but this has to be taken on a person-to-person basis.
  2. Performance: There evidence that keto diets increase fat oxidization (or utilization of fat for energy) which is proposed to increase athletic performance however studies also demonstrate less efficent use of  oxygen during keto diets which essentially negates any potential benefit gained by increased fat oxidization.

Is it safe? Keto diets do appear to be safe long term.

How do you use it? To create a keto diet for yourself you will need to take the following steps:

  • Determine how many calories you will consume each day
  • Subtract 160-200 calories from that number for the 40-50g of carbs you will be allowed each day
  • Determine how many grams of protein you will consume each day (between .7g and 1g per pound of bodyweight is advisable for a keto diet)
  • Determine how many calories you have left in your day after your carbs and protein – these will all be coming from fats
  • “Enjoy”


Craig was born and raised in Kitchener-Waterloo. Craig grew up in martial arts and boxing before transitioning into strongman and ultimately competing at the world amateur championships. Craig’s transition into coaching came with mentorships from the greats including Louie Simmons and Bill Kazmaier and led him to be considered one of the top strength coaches in the world. Craig works with athletes internationally including: Olympic athletes, professional UFC fighters, some of the best boxers in the world and top ranked amateurs in a variety of sports.

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