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Website design By BotEap.comThe truth
Ketogenic diets (more specifically cyclical ketogenic diets) are the most effective diets for achieving fast, ultra-low levels of body fat with maximum muscle retention. Now, as with all these general statements, there are circumstantial exceptions. But if done right, which is rarely the case, the fat loss that can be achieved on a ketogenic diet is staggering! And despite what people may tell you, you’ll also enjoy incredible energy and an overall sense of well-being. Website design By BotEap.comPerception
Despite these promises, more bodybuilders / modelers have had negative experiences than positive results. The main criticisms are:
Simply put, our bodies, organs, muscles, and brains can use glucose or ketones for fuel. The function of the liver and pancreas (mainly) is to regulate that fuel supply and they show a strong bias towards glucose. Glucose is the “preferred” fuel because it is derived in abundance from the diet and is readily available from liver and muscle stores. Ketones must be deliberately synthesized by the liver; But the liver can also easily synthesize glucose (a process known as “gluconeogenesis” that uses amino acids (proteins) or other metabolic intermediates). Website design By BotEap.comWe do not get beta hydroxybutyrate, acetone, or acetoacetate (ketones) from our diet. The liver synthesizes them only under pressure; as a last measure in conditions of severe glucose deprivation such as starvation. For the liver to be convinced that ketones are the order of the day, several conditions must be met:
When the body switches to running primarily on ketones, a number of very interesting things happen:
From what was said above, you will find that to get into ketosis:
160ml Pure Cream (40% fat)
400g fine (15% fat)
60 ml of linseed oil
30g whey protein isolate Website design By BotEap.comSupplementation?
There are a number of supplements that help make ketogenic diets more effective. However, many popular supplements would go to waste. Here’s an overview of the main ones:
Ketogenic diets offer a number of unique benefits that cannot be ignored if you are looking for the ultimate, low-body fat figure or physique. However, they are not the easiest diets to use and any compromised “middle ground” you prefer will be the worst of all worlds. Your choice is to get them right or not at all.
Ketogenic diets (more specifically cyclical ketogenic diets) are the most effective diets for achieving fast, ultra-low levels of body fat with maximum muscle retention. Now, as with all these general statements, there are circumstantial exceptions. But if done right, which is rarely the case, the fat loss that can be achieved on a ketogenic diet is staggering! And despite what people may tell you, you’ll also enjoy incredible energy and an overall sense of well-being. Website design By BotEap.comPerception
Despite these promises, more bodybuilders / modelers have had negative experiences than positive results. The main criticisms are:
- Chronic lethargy
- Unbearable hunger
- Massive decline in performance in the gym
- Severe muscle loss
Simply put, our bodies, organs, muscles, and brains can use glucose or ketones for fuel. The function of the liver and pancreas (mainly) is to regulate that fuel supply and they show a strong bias towards glucose. Glucose is the “preferred” fuel because it is derived in abundance from the diet and is readily available from liver and muscle stores. Ketones must be deliberately synthesized by the liver; But the liver can also easily synthesize glucose (a process known as “gluconeogenesis” that uses amino acids (proteins) or other metabolic intermediates). Website design By BotEap.comWe do not get beta hydroxybutyrate, acetone, or acetoacetate (ketones) from our diet. The liver synthesizes them only under pressure; as a last measure in conditions of severe glucose deprivation such as starvation. For the liver to be convinced that ketones are the order of the day, several conditions must be met:
- Blood glucose should drop below 50 mg / dl
- Low blood glucose level should result in low insulin and elevated glucagon
- Liver glycogen must be low or ’empty’
- An abundant supply of gluconeogenic substrates should NOT be available
When the body switches to running primarily on ketones, a number of very interesting things happen:
- Lipolysis (breakdown of body fat) increases substantially
- Muscle catabolism (loss of muscle mass) is substantially reduced.
- Energy levels are kept in a high and stable state.
- Subcutaneous fluid is removed (also known as ‘water retention’)
From what was said above, you will find that to get into ketosis:
- Carbohydrate intake should be zero; Zero!
- Protein intake should be low: 25% of calories maximum.
- Fat should account for more than 75% of calories.
160ml Pure Cream (40% fat)
400g fine (15% fat)
60 ml of linseed oil
30g whey protein isolate Website design By BotEap.comSupplementation?
There are a number of supplements that help make ketogenic diets more effective. However, many popular supplements would go to waste. Here’s an overview of the main ones:
- Chromium and ALA, while not insulin ‘mimics’ as many claim, increase insulin sensitivity, resulting in lower insulin levels, higher glucagon, and a more rapid descent into deeper ketosis. Website design By BotEap.com
- creatine is a bit of a waste: at most, the muscles can absorb 30% that, without glycogen, they cannot be “volumized” significantly. Website design By BotEap.com
- HMB (if it works) would / should be an excellent supplement to minimize the catabolic period before ketosis is achieved Website design By BotEap.com
- Tribulus is excellent and highly recommended as it increases testosterone production on a ketogenic diet. Website design By BotEap.com
- Carnitine in L or Acetyl-L form is an almost essential supplement for ketogenic diets. L-carnitine is necessary for the formation of ketones in the liver. Website design By BotEap.com
- Glutamine, the free-form and branched-chain essential amino acids are worth your pre and post workout. Just don’t go overboard with glutamine as it supports gluconeogenesis. Website design By BotEap.com
- ECA Stack Fat Burners are very useful and important, although don’t worry about including HCA Website design By BotEap.com
- Flaxseed oil is great, but don’t think you need 50% of your calories from essential fatty acids. 1-10% of calories is more than enough. Website design By BotEap.com
- Whey protein is optional, you don’t want too much protein, remember Website design By BotEap.com
- A soluble fiber supplement that is not carbohydrate-based is good. But nuts are easier.
Ketogenic diets offer a number of unique benefits that cannot be ignored if you are looking for the ultimate, low-body fat figure or physique. However, they are not the easiest diets to use and any compromised “middle ground” you prefer will be the worst of all worlds. Your choice is to get them right or not at all.