Does Keto Work Without Exercise?

I’ve always wondered.

Does keto work without exercise?

I’m going  to show you a case study of how a 59 year old woman lost 25 lbs in 4 months and completely changed her life…without exercise.

In this video, I’m gonna show you exactly how she did it.

Keto diet before and after pics

Does Keto Work Without Exercise?

Let’s quickly address the number one question that’s on everybody’s mind right now.

Does keto work without exercise? Absolutely.

Because you have to remember. If we’re strictly talking about fat loss, exercise has very little to do with it.

Don’t get me wrong. I’m not saying you shouldn’t exercise. It’s good for you. It’s like flossing your teeth. You should do it every day. Just don’t think you can outrun or outlift a bad diet. It just doesn’t work like that.

Ever heard of the saying “abs are made in the kitchen”? Well, it’s true. Staying on top of your diet is what’s really gonna move the needle if you wanna lose weight.

Which brings me to my next point. After years of struggling with yo-yo dieting and feeling like a failure every single time, switching to a ketogenic diet was one of the key things that turned everything around for me. It’s what allowed me to finally melt the spare tire around my stomach and turned it into a six pack. I finally saw my abs for the first time!

That’s how powerful this stuff is. And at the end of this blog post, I’m gonna give you the exact step-by-step blueprint how I did it. This is the exact step-by-step blueprint that I teach all my private coaching clients. So you know it works.

What Is a Ketogenic Diet?

Let’s talk about what a ketogenic diet is, first and foremost. And this might be a quick review for some of you as well.

A keto diet in it’s very essence is a very low carb, high fat, and moderate protein diet.

In terms of macronutrient percentages, you wanna go around at least 65% fat, 25 to 30% protein, and 5-10% carbs. But the most important number here is the amount of carbs in your diet. You wanna be below 50 grams in total daily when you’re starting out and eventually, below 20 grams.

Now that sounds pretty easy enough to follow in theory, right? But how do you know if you’re on point with your percentages or if you’ve exceeded them? That’s the hard part because 50 grams isn’t a lot and there are so many foods out there with hidden carbs and what you can’t do is you can’t just freestyle this part. I’ve tried it, it doesn’t work.

You have to track your food and macros when you’re on a keto diet and I use an app called MyFitnessPal for this. The app takes away any calculations or complicated math that you’d have to do when it comes to tracking your macros. Now, if you’ve never heard of the app before, here’s how to sign up for MyFitnessPal.

Okay, once you’ve signed up, I wanna quickly show you how to establish your keto macronutrient percentages on the app.

First, you wanna hit ‘more’ with those three little dots at the bottom right hand corner.

Then hit ‘goals’

Scroll down a little bit and under Nutrition goals, you wanna hit ‘calorie, carbs, protein and fat goals’.

And this is the beauty of MyFitnessPal when you’re on a keto diet because you can set specific goals for your macros. So we’re just gonna hit any one of those numbers and it’ll pull up this game show kinda looking wheel.

Again, you wanna go 5-10% carbs. We’ll set it at 10 for now. Next you wanna adjust your protein to 25%. And lastly, you wanna go 65% fat. And then hit the check mark when you’re done.

Okay the next part is making sure that you stay under 50 grams of carbs. The best way to do this is, well, you have to keep track of what you eat.

Here’s a snapshot of my daily food just to show you an example of what a keto diet is supposed to look like. (Watch the video above for my full food diary.)

Now, i’m gonna hit my remaining calories for the day which is highlighted in green at the top right hand corner and it’s gonna pull up this fancy little pie chart which is very useful.

So, there’s a couple of things here that I want you to pay attention to. The chart is nicely colour coded in terms of carbs, fat, and protein and you’re also gonna see where you’re at with your goal percentages and your actual percentage.

Based on all the food that I ate for this specific day, I’m at 65% fat, 26% protein, and 9% carbs. Almost identical to the 65/25/10 split that we want. But the most important number here is my carb intake for the day. I’m at 48 grams which is close to the limit that we wanna hit daily.

Now I wanna quickly show you how easy it is to log in your food on MyFitnessPal. Here’s a link to one of my videos on how to use MyFitnessPal to track your macros if you want a more detailed tutorial about this. But let’s do a quick example while we’re here.

So you’re just gonna click add food and you’re gonna type in whatever food you’re about to eat. Let’s say I’m eating some hard boiled eggs so that’s exactly what I’m gonna type.

Let’s say I had two eggs so I’m gonna change the number of servings to two. And you’re good to go. You can also quickly see here that eggs are one of the best things you can eat if you’re on a keto diet.

I mean, look at that macronutrient composition. 2% carbs, 62% fat, and 36% protein. It’s literally the perfect keto food.

Now, your job moving forward is to track all your food. Again making sure that you go high fat, moderate protein, and very low carb. Stick to your macronutrient goal percentages and try not to exceed 50 grams of carbs and eventually, you wanna lower that to 20 grams. After that, you’re set.

Benefits Of Keto Diet

Now, I can talk to you all day about the benefits of a keto diet, how it lowers blood sugar levels, it lowers your insulin levels, and stuff like that. But here’s the thing. Health isn’t about the weight you lose but about the life you gain. You know what I mean? It’s great to lose 25 lbs by simply doing keto without exercise and that’s a great accomplishment for anyone. But it’s really about all the awesome changes in your life that comes with it.

What does that mean for my Mom? Well, after dropping a few dress sizes. She started to feel better about herself. Her self esteem got a major boost because she felt better about her body. She was finally able to wear the clothes that she wants. I mean, you can’t put a price tag on that feeling. She started to get more active because she had more energy. She started to hang out with her friends more often. People always say she looks younger now than she ever did in her 40’s because her skin looks better. And she just turned 59!

Needless to say, she’s a completely different person. She even got her first tattoo. How cool is that?

Once upon a time, she thought it was too late for her to achieve any of those things. And that’s a pretty common mentality for a lot of people, right? If you’re reading this right now and you’re struggling with your diet, she is living proof that it’s never too late to make a change. It’s never too late to turn your life around.

And, you don’t have to be great to start. And that is such a big misconception that prevents people from starting. Because it’s not gonna be perfect.

In fact, it’s never gonna be perfect.

You’re most likely gonna stumble once or twice, and that’s okay. Messing up is part of the process. But the most important part IS the process. You just have to start.

Okay, I think that’s enough motivational talk for the day. You just just need do it.

So, does keto work without exercise? Absolutely.

As always, if this was helpful, share it with a friend who could benefit from it as well!