Keto Advice From the Guido Who Knows — Get Vinny Guadagnino’s Tips for a Successful Lifestyle Change

His Way

Though Keto can be done effectively in a myriad of ways, Vinny isn’t shy about letting followers know the way he prefers to play the game. “I eat mostly natural fat from plants and animals, moderate protein, very little sugar and carbs besides greens. I intermittent fast (eat between 12-8), and consistently do moderate workouts (in morning on empty stomach) [six] days a week with both weights, body weight, and cardio,” he explained on IG. “I try to get good sleep during the week, drink water, and leave one or [two] days a week to drink a little alcohol (vodka soda) and have fun.”

But don’t worry, every now and then he makes room for an off-plan meal. “Sometimes I have a cheat meal once a week and sometimes I don’t depending on what’s going on in my life. This is not carved in stone and changes a bit due to life events, work, etc., but I try to stick to this #ketoguido way of life as close as possible.”

Listen to Your Bod

One of Vin’s biggest tips is being in tune with your body and what it really wants. “Grilled chicken over seasoned zoodles with a little grated cheese,” he captioned a photo of the meal. “Tastes good/feels good … a regular big dish of pasta (although the few seconds of mouth pleasure is amazing) doesn’t make you feel good afterwards. So which one is healthier and better for you? The high sugar/simple carb meal … or low carb/higher protein meal? Listen to your body.”

Eating Whole Food *Isn’t* a Prison Sentence

Believe it or not, cutting out processed foods feels really good once you do it — and it makes treating yourself much more enjoyable. “Eating real/whole food isn’t a prison sentence … it’s a way of life. Eliminate the sugars, grains and processed s—t most of the time … and sprinkle in some treats once [in a] while as you need it,” Vin explained on a photo of a juicy steak. “Especially if you build a strong foundation first, you can afford to stray every so often and I mean that both mentally and physically!”

Switch Up Your Protein If You Get Bored

There are so many protein sources out there — between meat, non-meat, nuts and everything else — so it’s easy to change things up if you’re feeling like you’ve been eating the same thing forever. “I love switching up my protein sources as much as possible, so when I saw an elk burger on the menu, I had to take it down. I wish wild game was more accessible, however, it is pretty lean so I had to add some fat too it … and jalapeños of course 😊,” the Keto Guido wrote on a photo of his burger.

He also made note of an important fact about the standard western diet as it relates to fat. “It’s funny how we were taught that animal fat is bad for us,” he continued. “However, if you were to only eat animals without fat on them, like rabbit meat, you would die of malnutrition. Natural fat is your friend if you substitute the sugar, grains and simple carbs.”

Be Flexible

Once you’ve been doing Keto for a while, being flexible is one of the keys to happiness within the lifestyle. “Under some of my photos people wonder why I am ‘Keto’ but eat certain foods that may contain carbs, sugar or high protein such as onions, peppers, tomatoes, grain free tortillas, chicken, lobster etc.,” he explained on Instagram. “The answer is that the #ketoguido is not ALWAYS Keto! Being in ketosis requires a certain ratio of macros and excludes certain foods … there are many times during the year where I AM in ketosis and do follow Keto vigorously. But because I am happy with my body, and don’t feel the need to constantly be in ketosis every single day.”

Intermittent Fasting Helps!

Integrating intermittent fasting into your routine can really help you organize and make sense of the fact that you may feel fuller longer — and subsequently want to eat less meals a day. “Breakfast at 3:30 p.m., first meal of the day. At 7, I’m having a big steak dinner. Might do a smoothie in between,” he wrote on social media. “I don’t eat many meals, but when I do, I fill them up with delicious fatty food and I’m never really hungry. Keto fits my life because it doesn’t require me to eat little small meals or eat ‘everything in moderation.’ I’d rather feast on fatty food that I enjoy and satiates me during my eating window. It makes me look forward to my meals during the times I’m not eating and burning. This way, I naturally burn more calories than I consume.”

Eggs Are Your Friend

You may have heard eggs aren’t too great for you, especially if you overdo it. A simple Google search would prove that otherwise, as both the yolk and white are rich in vitamins and protein. “Remember when we were told to only eat the egg whites and throw away the yolk so that we can only get protein and get rid of all the other nutritional value that eggs give us?” Vinny reminded followers. “That was silly.”

On the Gym and Motivation …

The Keto Guido also explained that you shouldn’t get down on yourself when you can’t beast it in the gym or find that motivation.

“I used to take off from the gym, from a certain exercise, or from a workout because I wasn’t feeling strong, motivated or just not in the mood. What I learned is that the gym is not a 100 [percent] or nothing place,” he clarified. “Of course I want to go as hard as possible every second I can, but that’s not realistic. Sometime it means doing a few less reps, one less exercise in the workout, a few mins off of my running. As I’m writing this I’m thinking to myself, ‘How is me telling people to half ass it and do less sound motivational?’ But this mentality has kept me consistent for the longest I’ve ever been in my life. That overall consistency has been more effective than going all out for a little while and then stopping because I’m not in that zone anymore. So my point is  I go hard when I can but I don’t always have to kill myself to get results. Challenge yourself individually, stay consistent, and the results will come.”

But … don’t forget the golden rule. “PS: the gym is great and all but none of what I said really matters in terms of results if you eat like crap all day,” he concluded. Tell ’em, dude!

Embrace the Pain

“I hate and love the gym,” Vinny revealed on Instagram. “A lot of times, I don’t want to get out of bed to lift weights and do fasted cardio … I don’t want to run outside or do sprints on a treadmill … when I’m at the bar at 3 a.m. and everyone is eating pizza, I want to take down a pie … but I also know life is about balance, sacrifice and you need to suffer in order to appreciate the good. Nothing good comes from only staying in your comfort zone … and that not only applies to your mind but physical health and fitness as well. That’s why as I’m suffering or upset about anything listed above, I embrace it and appreciate the pain.”

In fact, being in tune with the pain can be a really great reflection on your hard work. “That feeling reminds me that I’m doing something right. I know that I need it in order to grow,” he continued. “We have it so much easier than our ancestors who had to fight to live everyday. That’s why YOU have to proactively do whatever it takes to emulate a bit of challenge and struggle in your life. Don’t run from it, welcome it. Use it as a tool to keep growing and growing into something special … and if this is your overall approach, you can throw in some days of being lazy on the couch and eating pizza at 3 a.m. … you’ll actually appreciate it more. 😊”

Don’t Forget Dessert!

“Dessert! Now, I know to a lot of people think super intense dark chocolate tastes like ass, but hear me out,” the MTV star wrote about indulging in sweets. “When we crave something sweet, especially after a meal, we think we want and NEED a pound of chocolate cake and cupcakes (I mean those things would be pretty dope) … but most of the time, it doesn’t take A LOT to satisfy a sweet tooth.”

Believe it or not, a little dark chocolate is Keto-friendly — and totally does the trick. “After I eat this little square of dark chocolate my sweet tooth craving is gone, I actually feel full, and I will not eat again until tomorrow morning,” he continued. “What we crave is not what we need … so if you are trying to hit a goal and want to satisfy that sweet tooth, just have the willpower to navigate around the crazy processed sugary junk and eat this. It doesn’t taste GREAT but that’s not the point of it. You won’t feel guilty afterwards and you’ll still be on track.”

But, like we said above, don’t be afraid to indulge purposefully every now and then. “I’m not saying this is a substitute for delicious treats like ice cream and brownies,” he concluded. “You should indulge in those poisonous treats once and a while … but keep it healthy for most of your life.”

Maintenance is Key

With this epic side-by-side, Vinny laid down some knowledge about maintaining after you’ve gotten on your Keto stride — not just your bod but your mindset. “The question of ‘how long of time in between these pictures’ is not the important question to ask here in terms of ‘how long did it take to get from left to right,'” he wrote. “I’ve always been able to get from left to right in a matter of months by committing to almost ANY diet and workout plan. But after being done with those miserable diets and workout plans I would always go back from right to left … so the question of ‘how long of time between these pictures’ IS important for the reason of ‘how long I’ve been able to STAY the guy on the right.’ The answer to that question is about 4-5 years now. How did I do that? Basically flipping the traditional food pyramid upside down and finding a way of eating that’s enjoyable, satisfying, healthy and one that never requires me to go on a ‘diet.'”