Burn fat and increase your energy with a Ketogenic lifestyle!
Join competitive bodybuilder and fitness experts Robert and Crystal Sikes as they discuss the ins and outs of a Keto diet for each of them.
Learn the benefits of Keto for your health!
Ketogenics is a dietary lifestyle where the body burns fat and ketones for fuel instead of carbohydrates. It can be used for weight loss, improved health, or for supporting an athletic lifestyle. Keto brings for more stable blood sugar, which decreases the crazy swing between highs and lows often experienced between meals in favor of much more even-keel energy levels and reduced cravings.
Once you become ketogenic, your body can tap into your stored fat, so you don’t automatically feel hungry when you burn through any stored carbs and sugar. That being said, people who switch over to Keto aren’t likely to feel their best instantly. They typically start to feel much better once they have time to adapt. This process varies from person to person, but can generally be seen in about a month.
Crystal has remained Keto throughout her entire pregnancy because, for her, it’s a lifestyle and not something she does on and off. Although in the first trimester many people get sugar cravings or want something to settle their stomach, Crystal found alternatives that fill those cravings while also fitting in with her Keto lifestyle.
If you’re transitioning into Keto while breastfeeding, Crystal advises you to speak with a doctor and make it as slow a transition as possible. Also, ensure you’re getting enough calories in the first place, getting a lot of protein, and keeping up with water and electrolytes.
Intermittent fasting and Keto go hand-in-hand. A reduction of “hunger swings” is commonly seen in a high carb and high sugar diet, and so those on Keto usually need only two meals a day. It’s not as restrictive as many assume and is easy to do if you stick to whole foods, low carbs, and animal products.
There has also been controversy in the Keto space over what foods are considered Keto. Many believe it doesn’t matter if you have a higher carb food, such as a banana, as long as your body can remain in Ketosis while processing it. Robert and Crystal both choose stricter paths, though. They focus on how non-Keto foods contribute to health related to being Keto-adapted. Robert often forgoes foods like carrots and bananas which are higher in natural sugar, and Crystal does allow herself occasional fruits like berries, but often with heavy cream.
The ratio of dietary fat to protein is the key to living a sustainable ketogenic lifestyle. Protein is essential, but it’s not a suitable substrate for energy. So if you’re getting too much protein and not enough fat or calories, you’re going to feel a drop in energy.
Social gatherings can be challenging when maintaining a diet protocol. Crystal recommends setting boundaries, letting people know ahead of time of your dietary needs, bringing your own food as needed, and prioritizing what you need for your health. You have permission to say no to things you feel aren’t serving your best interest, and don’t be afraid to stand behind that decision.
Robert Orion Sikes is a lifetime natural, competitive bodybuilder. He started training as a junior in high school weighing a whopping 115 pounds. In the beginning, he followed traditional, “bro-dieting” wisdom which consisted of eating 6 or 7 meals a day filled with carbohydrates and very high protein. This nutritional protocol led to a downward spiral of health issues and disordered eating.
After his third bodybuilding competition, Robert decided to try something new and began experimenting with a high fat, strict ketogenic approach to bodybuilding. He formulated his own approach to contest prep nutrition leveraging Keto and earned his pro-status with bodybuilding in 2017.
He has since dedicated his life to learning and teaching others the benefits of following a well formulated, ketogenic lifestyle. The lessons learned led to his creation of the Keto Brick, a 1,000 calorie, ketogenic performance meal.
Robert now works alongside his wife Crystal and their amazing team to continually create content and add a ton of value within this community. His mission is, and will continue to be, empowering others to believe in themselves and truly tap into their full potential by optimizing their body and mind.
Podcast: The Keto Savage Podcast
Book: Ketogenic Bodybuilding