Western civilization is at risk of the obesity threat that has steadily been spreading. Obesity can affect people of all ages and demographics, almost 30% according to the time article https://time.com/4813075/obesity-overweight-weight-loss/
These days people are much more aware of the dangers of being overweight or obese. So they start looking to get fit, lose weight or build muscle. This is where the 3-week ketogenic diet can help.
Yes, it is possible to build muscles whilst on the keto diet, check out my other article building muscles on keto.
It’s no wonder that Ketogenic meal plans are becoming popular now. With celebrities like Jenna Jameson taking on the keto diet.
One ketogenic meal plan that has caught the attention of many fitness and weight loss enthusiasts is Nick Garcia’s 3-week ketogenic diet program. As it can be difficult knowing the facts on the potency of such a diet, it could feel overwhelming. Does it really work? If it does, what evidence is there behind it? Is it safe?
These are some of the many questions that can make you feel overwhelmed during the pursuit of your health goals. This review takes this diet plan apart bit by bit. Read on as we investigate the facts of this diet program in the sense of sustainable weight loss so you can make the best decision.
References and studies used in this article can be found at the end of this article.
The Enigma of the Keto Diet
Overweight and obesity, beyond sabotaging your aesthetic appeal, can also throw your health in turmoil in so many ways. Being overweight or obese increases the risk factors for cardiovascular disease, dyslipidemia, hypertension, and diabetes, among other illnesses.
I feel the health factors should be the most important factor when wanting to get fit, healthy and losing weight.
However, studies show’s that the ketogenic diet could be useful in reversing weight loss to avert all of those.
What Are Ketogenic Diets?
The various types of keto diets all have a reduction in carbohydrates to less than 50 g/day. And a relative increase in the consumption of protein and fat. More fats are needed in a keto diet because it is biologically impractical to increase proteins beyond a certain threshold.
All keto diets have a low carbohydrate percentage. After a few days on such a drastically reduced carb diet, your glucose deposits become insufficient for fat oxidation and for the optimal functioning of the central nervous system (CNS).
The CNS can’t use fatty acids as nutrition. Thus, after 3-4 days on a keto diet, the CNS is compelled to find a new source of energy. The alternative source of energy, in this case, is ketones. Ketone bodies are often produced in the liver.
The breakdown of fats to produce ketone bodies is the ketosis process. It is the truest indicator of fat loss. Ketosis is largely a physiological mechanism, but adherence to a keto diet could depend on your mental and emotional predispositions as well.
The main goal of a well-maintained keto diet is to force your body into a ketosis state. This metabolic state isn’t achieved through starvation of calories, but it demands a restriction of carbs.
Your body is impressively adaptive to what you put into it – if you cram it with fats and limit carbohydrates, it will start to burn ketones as the exclusive source of energy.
Health Benefits of Keto
Eating on a keto meal plan for too long may not be sustainable, but prolonged ketosis has several health benefits, including weight loss and improved physical and mental performance.
In ketosis, there is the metabolic advantage of low carbs, but weight loss also results from the reduced caloric intake due to the increased satiety effects of proteins and fats. These foods take longer to digest and can help to curb a voracious appetite.
Most studies show that subjects who follow a keto diet lose more weight compared to those on balanced diets.
A ketogenic diet can also help in cholesterol reduction. In effect, this meal plan could be essential in reducing the risk of cardiovascular complications.
Another great benefit of a low-carb diet is blood sugar control. In the long run, the effects of that could be prevention or positive management of diabetes type 2.
Other potential benefits of a ketogenic diet, scientists say, could be in the prevention of certain cancers and neurological disorders such as Alzheimer’s and epilepsy.
When I lowered my carbs, for the first few days I experienced headaches, I just made sure I drank plenty of water. For the first couple of weeks, I noticed my strength had dropped in the gym. This soon came back and I was able to perform my usual workout routine.
I found I slept better at night, my nose was not blocked as much, and I could see my abs. Unfortunately, due to an operation on my foot, I undid all my hard work. Now that I have recovered and am able to work out again, I have re-started my keto diet.
What is the 3 Week Ketogenic Diet Program?
Now you know a bit more about Keto and its benefits, let’s take a look at the keto diet program. The three-week ketogenic diet places your body in a prolonged state of ketosis. This means that your body will have to do without sugar and carbohydrates to continually burn down the fat deposits to produce energy.
The result of the keto diet could be sustained weight loss for longer, coupled with the health benefits mentioned above.
Who is Nick Garcia?
Before subscribing to any dieting advice, it would be wise first to verify the expertise of the man behind it. Nick Garcia, it is said, is an experienced personal trainer and dietician. Nick is the author of the 3-week ketogenic diet program, among other dieting plans published online. He also describes himself as a corrective exercise specialist and functional diagnostic nutritionist.
The founder of this program struggled with obesity for a long before he discovered his weight loss strategies that he shares in his book. Given that the keto diet is a scientifically proven weight loss plan, it won’t hurt to go further into this guide to see what Nick has in store for us.
Fun fact keto was first used in the 1920s and ’30s to help control epilepsy.
Features of the 3 Week Ketogenic Diet
Nick makes assurances that you can lose around 3 to 9 lbs. in just 21 days. Combining a keto diet with physical activity has been scientifically proven to enable slimming by about 2 pounds a week. Nick Garcia’s projections, therefore, aren’t unrealistic. He also gives 60 days money-back guarantee for the program.
This keto diet program is in a digital format available for download after your purchase. You will get access to a full database of keto meal plans, menus and recipes, videos, exercise tutorials, and many other things.
This meal plan stipulates that you should have between 20 and 50 grams of carbohydrates every day. Your exact carb consumption amount should depend on your height and weight and the amount of physical activity you do, mentioned in the book.
This meal plan is reflective of the classic keto diet, only with unique tweaks based on your basal metabolic rate and exercise intensity. I talk more about Basal Metabolic Rate in my article what is Basal Metabolic Rate and how to calculate your BMR.
The menus on the three-week ketogenic diet are diverse, including delicious meals that are nothing like the dreary boiled and tasteless foods in other diet plans. Foods emphasized in this diet include meat, cheese, and ranch dressing, among others. A diet plan that allows you to have cheese sounds like a must-try! I do love my cheese.
Beware though that this meal plan demands strict adherence to achieve any weight loss and health benefits. If you keep your carbs and sugars low, you might enjoy your cheese without any fear or guilt. It’s a three-week low-carb challenge for the brave of heart.
After the 3 weeks, you will be able to continue the Keto Diet. This book helps you to get started.
There is More Than What’s on Your Plate
Nick Garcia’s meal plan is more than just meals. As mentioned before, the package includes informational pieces as well. These, the author says, can guide you on the most effective ways to lose weight without even a gym subscription. Further still, the info may help you explore the bonus benefits of a keto diet, aside from weight loss.
Personally, I always recommend exercise when trying to lose weight.
In the book, it talks about ways to help boost your sex drive and appetite through a few diet tweaks
It also promises to help you strengthen your cell metabolism for efficient and sustainable weight management
You get to learn all the details about losing weight naturally
The diet program also promises to help optimize your energy levels and improve your digestion
Benefits of The Three Weeks Ketogenic Diet
Other than the fact that this program is based on a natural and scientifically proven method of weight loss, it has other advantages, including:
It comes with a couple of other essential guidebooks for a healthy lifestyle
It is low priced
It reveals diverse keto menus and exercise routines
It comes with a 60-day money-back guarantee
The Drawbacks
The effectiveness of the keto diet on weight loss is irrefutable. Nick Garcia’s work here has been to design a meal plan for you to follow every day for three weeks. You could do that yourself. Then again, the diet plan doesn’t lead to automatic weight loss. It is your discipline and adherence to it that matters.
Also, it worth mentioning is that when you start with Keto there may be a few side effects. Personally, when I lowered my carbs for the first few days I had headaches. But don’t let this put you off, it’s well worth it for the benefits.
If you are looking for faster weight loss results and don’t have the time to design a ketogenic meal plan for yourself, this guide could come in handy. Apart from menus and recipes, it includes informational resources on workout regimens and how to achieve the additional benefits of the keto diet.
Where it Makes Financial Sense
The price of the 3-week Keto diet program is only $27. There is a money-back guarantee if you’re not happy with it. Aside from that, however, let’s emphasize that this is a comprehensive guide with multiple approaches to wellness. The handbooks that come with the guide include:
The launch handbook: This is the part where you get to learn all the science and evidence behind a keto diet for weight loss, how weight gain occurs, and how to cut it back naturally.
The diet handbook: This book details the keto diet changes you need to make to speed up metabolism for faster weight loss.
The activity handbook: This book guides you on the physical activities to undertake for sustainable weight loss.
Mindset Guide: The mindset guide is your emotional anchor and could help you create the right mental environment for weight loss through discipline and endurance.
Private support group: Upon buying the program, you get access to a fitness community that also entails regular communication with Nick Garcia.
Verdict
The 3-week ketogenic diet program by Nick Garcia is a good weight loss plan. Its promises sound realistic results based on scientific evidence on the keto diet. Anyone can design a keto meal plan, but the author of this program has gone further than that. More so, there is a money-back guarantee, a promise of streamlined customer service, and a direct line of communication with the founder of the program. The fact that you get help and support is a big plus.
