Gary Brecka diet is a relatively new eating plan that aims to promote weight loss. It was created by Gary Brecka who specializes in human biomechanics. He also has a long experience with the human body and dieting.
The Gary Brecka diet plan focuses on a holistic approach that optimizes a person’s life in every way. Despite the recency of this diet, many high-profile individuals have adopted it, including CEOs of powerful firms and professional athletes.
In this article, we will discuss everything there is to know about the Gary Brecka keto diet, including its benefits and side effects.
What is the Gary Brecka keto diet?
The Gary Brecka diet is commonly associated with the ketogenic diet. This is because it revolves around the consumption of a high-fat, low-carb diet.
In a nutshell, here’s what you need to eat while on the Gary Brecka keto diet:
- Lots of fats (e.g., healthy fats)
- Dietary supplements (e.g., vitamin D)
- Limited intake of carbs to begin ketosis
What is the 30 30 30 rule?
The 30-30-30 approach was described by Gary Brecka as part of his diet plan. It involves the consumption of 30 grams of protein within the initial 30 minutes of waking up. This intake provides essential amino acids, which are indispensable to stabilize glucose levels and ensure sustained energy and focus throughout the day. This also aids in the regulation of blood sugar, which reduces the risk of mid-morning crashes.
Simultaneously, you need to work out for 30 minutes. The intensity of the exercise should be low.Top of Form For example, a simple walk or light stretching suffices. Despite its simplicity, physical activity kick-starts your metabolism and promotes effective calorie burning during the day. Moreover, exercise triggers an endorphin release. This acts as a natural mood booster and enhances emotional well-being and mental clarity.
The 30-30-30 rule is the key difference between the keto diet and the Gary Brecka Diet.
The benefits of Gary Brecka keto diet
Triggers weight loss
The Gary Brecka diet is most known for its effectiveness in promoting weight loss. The state of ketosis prioritizes fat as its primary energy source, which results in efficient fat-burning and substantial weight loss. The diet's high-fat content and protein intake contribute to reduced hunger and increased satiety. This aspect aids in the control of cravings and overeating.
Boosts energy levels
Individuals on the Gary Brecka diet will frequently experience heightened energy levels and improved mental clarity. This is due to the consistent and reliable energy supply from ketones, which provide a stable source of fuel.
Regulates blood sugar levels
For individuals with diabetes or insulin resistance, the Gary Brecka diet may play a vital role in the regulation of blood sugar levels. In theory, it can even lower the risk of progression from prediabetes to diabetes.
Optimizes cognitive function
Ketones are a byproduct of the diet that positively impacts brain function. This boosts focus, concentration, and cognitive performance.
Promotes cardiovascular health
Contrary to misconceptions about fats, the Gary Brecka diet promotes heart health. It achieves this by increasing good HDL cholesterol levels and reducing triglycerides. Remember, not all fats are created equal.
Dampens low-grade inflammation
The Gary Brecka diet encourages people to consume whole foods and healthy fats. Ultimately, this will dampen low-grade inflammation, which is the root cause of most chronic and debilitating illnesses.
May lower the risk of seizures
The Gary Brecka diet has shown success in the reduction of seizure incidence, especially in children. However, we recommend that you speak to your doctor before putting your child on this diet.
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What supplements to include in the Gary Brecka diet?
As you adopt the Gary Brecka diet, it’s recommended a few supplements, including vitamins C and D, as well as resveratrol. This combination will optimize the function of your immune cells and basal metabolic rate.
Gary Brecka emphasizes the importance of vitamin D3. This is a unique vitamin that our bodies can produce naturally. Supplementation with vitamin D3 is straightforward. What’s more, there's no obligation to purchase a specific brand. In fact, many reputable manufacturers offer D3 compounded with K2 for effective calcium transportation. However, the availability of these essential vitamins can significantly impact our lifestyle and our ability to combat pathogens, bacteria, or viruses.Top of Form
Check out vitamin D3 supplements by clicking here.
The side effects of Gary Brecka keto diet
As we mentioned above, the Gary Brecka diet is relatively new. For this reason, we still don’t have enough data to identify its side effects. However, from previous research that involved the ketogenic diet and other low-carb, high-fat diets, we can conclude some potential side effects, including:
Flu-like symptoms
Some people may experience symptoms, such as fatigue, dizziness, nausea, irritability, and headaches. It’s most common when you initially adopt the Gary Brecka diet. This is commonly referred to as the "keto flu" and is a result of body adjustment to the new dietary changes.
Nutrient deficiencies
The restriction of certain macronutrients may cause nutrient deficiencies if the diet is not well-planned. It's important to ensure an adequate intake of essential vitamins and minerals through a variety of foods.
Luckily, you can avoid most of these nutrient deficiencies by the intake of supplements.
Digestive issues
Changes in dietary fiber intake can impact digestive health. Some individuals may experience constipation or other gastrointestinal issues.
Increased cholesterol levels
Some studies suggest that a ketogenic diet may cause an increase in LDL cholesterol levels. The long-term implications of this are still a topic of research.
Compromised liver health
In some cases, there have been reports of liver issues associated with long-term adherence to a ketogenic diet.
Kidney stones
The risk of kidney stones may be higher due to increased excretion of calcium in the urine.
Takeaway message
The Gary Brecka diet is a new diet that promises an array of health benefits. Although not many people have tried this diet, the ones who did reported impressive weight loss and metabolic benefits. Just don’t forget to take your supplements.
We hope that this article successfully highlighted the benefits of the Gary Brecka diet, as well as its potential side effects.
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If you adopted the Gary Brecka diet before, please don’t hesitate to share your experience in the comment section below.