Podcast: How Stress, Alcohol, Protein & Bodybuilding Affect Ketosis
Joe and Amber from THE PRIMAL EXAMPLE podcast recently interviewed me to talk about what it really means to be ketogenic, or to burn ketones instead of glucose for energy. How does bodybuilding while keto work? How do stress and alcohol affect ketosis? Should you measure your blood ketones, and who should try intermittent fasting? Trying to build muscle while keto? Worried about protein limits on keto? Find out about making gains, carbs vs net carbs and common misconceptions about how much protein you really need all while being in ketosis and hear some of my nutrition and fitness secrets to getting naturally JACKED without overloading on carbs. Continue reading >>
Ketogenic Diet For Bodybuilding
Bodybuilding isn’t easy or achieved quickly. It takes time, dedication, a lot of exercises, and the right diet plan. A lot has been said about ketogenic diets and their ability to strip body fat while preserving muscle, and it has made a name for itself amongst heavyweights in the field. But is the ketogenic diet for bodybuilding right for you? Most if not all fitness models and bodybuilder competitors include a low carb eating program at a point. The idea is before a competition or photo shoot; their muscles will have increased definition. When the event is complete, regular dieting is resumed. Bodybuilders or weightlifters looking to achieve a ripped physique can use high-fat ketogenic dieting for preserving lean muscle and increase fat loss efficiently.(1) What is a Ketogenic Diet In the most basic terms, a ketogenic diet is high in fat, has good protein levels, and is very low in carbohydrates. For a more detailed look check out our introduction to a ketogenic diet. This pushes your body into a ketogenic state, which means you start burning fat to fuel your everyday activities. Low-calorie diets can have similar slimming effects, but with them, you also risk losing muscle, which is the exact opposite of what bodybuilders are looking for. Another advantage of ketosis is the strong diuretic effect. This is a fancy way of telling you that you’ll shed water weight. Save LowCarbAlpha Ketogenic Diet for Bodybuilding It’s very common for weightlifters beginning a keto diet to experience loss of strength. Many people get turned off instantly blaming the low level of carbs and give up on this diet. Leave your ego at the door and simply push some lighter weights. You must realize your body is going through many changes adapting to high fat foods. Your strength will come Continue reading >>
Will Too Much Protein Per One Meal Kick Me Out Of Ketosis?
In short: Yes. Your body will use gluconeogenesis to turn the protein into glucose for energy. However, this isn't necessarily a bad thing. From my knowledge of reading articles (probably a bunch of bro science), it depends if your body needs energy (ATP). The more you go into ketosis, the better your body gets at making keynote bodies, the more keynote bodies you have the more fat stores you will tap into, the more fat stores you tap into, the more energy you will have. If you are just starting out carb cycling, your body probably won't be so capable of making as many keynote bodies, so it won't be able to tap into as many fat stores to produce enough energy. Therefore your body will use whatever is has such as protein/amino acids and convert it to ATP via gluconeogenesis. However, your body will only convert what it needs and will still be making as many keynote bodies as it possibly can. So, the protein won't turn into large amounts of excess glucose and make you fat. So, don't be afraid of eating good meat. Protein will not cause fat gain. If you'd like to avoid gluconeogenesis/running on protein made ATP and run only on ATP synthesized from fat, there is a way. A simple solution for this is called a "Fat Fast". This is where you only eat fat. Good fats tho! Coconut oil, grass fed organic butter, avocado, cashews, cream cheese. Only do this for 1 or 2 days MAX. Good fats help tap into fat stores, so your body doesn't need to create as many keynote bodies. This will also help your body get better at creating keynote bodies, because you are still in deep ketosis. Hope that helped. I carb cycled for nearly an entire summer and went from 255 to 219. If my science wasn't incorrect, it didn't matter in the end. That was my understanding of it, I put in the dedication to t Continue reading >>
The Basic Ketogenic Diet
Note: Please note that if you are interested in a Ketogenic Diet used to treat Epilepsy or Pediatric Epilepsy, please start at Johns Hopkins who are the pioneers in this field. The wikipedia page for the Ketogenic Diet diet also has information on the diet as it relates to treating epilepsy. The diet below is simply for rapid and effective weight loss and uses a 1 to 1 fat to protein ratio rather than the 4 to 1 fat to combined protein and carbs ratio of the Ketogenic Diet pioneered by Johns Hopkins used to treat epilepsy. [wp_ad_camp_3] Disclaimer: I am neither a doctor nor self proclaimed nutrition expert so please consult your doctor before starting any diet or taking any action that affects your health and wellbeing. After finishing Gary Taubes latest book, which seems to have rapidly become the cornerstone of a new approach to nutrition, I’ve become very interested in the Ketogenic diet. The speed of weight loss I’ve seen is incredible and my energy level has remained high. The science behind a ketogenic diet is solidly backed up by Taubes research published in “Good Calories, Bad Calories” and “Why we get fat“. According to Taubes’ research, it may also be the only way for people who have become severely insulin resistant, to effectively lose weight. The Ketogenic diet has always lived on the fringes of diet lore and has been seen as extreme. But the reality is that the low glycemic index diet (Low GI Diet) is effective because it is close to, but not quite, a ketogenic diet. Other diets like the South Beach Diet are also only effective because of the reduction in carbs and consequently insulin levels. The science behind this diet looks solid and it is part of the massive shift in nutrition research we’ve seen in the last few years. Prominent sport Continue reading >>
Ketogenic Diet For Bodybuilders: The Complete Guide
On of the phases in our How to get shredded in 12 week is a transition into a ketogenic diet. Why is this? As discussed in our Introduction to the Ketogenic Diet, the diet offers numerous benefits for the broad population such as weight loss, reduced sugar cravings, fat loss, mood stabilisation and more. Since our introduction we've received numerous questions from clients and trainees about the ketogenic diet for bodybuilders including: What is the ketogenic diet for bodybuilding? Should the ketogenic diet be used by bodybuilders and how effective is it? What types of keto diet should I follow if I am a bodybuilding competitor? What are the best ketogenic diet food choices? Are cheat meals allowed on a ketogenic diet? What should my target macros be on a ketogenic diet? What is the ketogenic diet food pyramid? This post aims to answer these ketogenic diet for bodybuilding questions and more. Let's get started. The Ketogenic Diet in Bodybuilding The Ketogenic Diet is becoming more mainstream and now it has captured the attention of bodybuilders around the world. The diet offers an effective way to achieve body composition, weight loss and fat loss with minimal lean muscle loss. What are the other benefits of ketogenic diet for bodybuilders? Ability to build muscles with minimal fat levels increasing When on a cutting/shredding diet you will see minimal muscle and structure loss Your body will secrete an increased amount of serum anabolic hormones naturally What's so effective about the ketogenic diet? The ketogenic diet improves the body's fat burning ability while lowering insulin levels, carbohydrate intake and improving fat digestion. The results of this diet are called “ketosis” – this is a state in which your body will go once it starts using fat for fuel as Continue reading >>
Building Muscle On Keto: Can You Build Muscle On A Ketogenic Diet?
He wasn’t overweight, but wanted to lose some fat and gain some muscle while he was at it. And, after reading a bunch of articles, he was convinced that a ketogenic diet was the best way to go about it. Google around for information on ketogenic diets and muscle growth, and you’ll come across the many great and wonderful things that happen when you cut carbs from your diet. Fat will be lost. Muscle will be gained. You’ll recover more quickly, feel less sore, and get stronger faster. Critics of the diet say the exact opposite. Ketogenic diets limit your ability to train hard. Trying to build muscle without carbs is like Batman patrolling the streets of Gotham without his utility belt. There’s absolutely no way, they say, to add muscle while you’re in ketosis. As it turns out, both sides can bring data to the table to support their point of view. SIDE NOTE: If you want a basic overview of the ketogenic diet, as well as more information about the pros and cons, Jeff Cavaliere explains more in the video below. The Ketogenic Diet and Muscle Growth Fans of keto dieting point to research showing that low levels of muscle glycogen don’t have an adverse effect on your performance in the gym . That lifting weights with low levels of muscle glycogen doesn’t impair the anabolic response to resistance exercise . And that the consumption of carbohydrate has no effect on muscle protein synthesis above and beyond the consumption of protein alone . On the other hand, keto critics claim that low carb diets limit your ability to train hard . That lifting weights with low levels of muscle glycogen dampens the post-training anabolic response [5, 6]. And that carbs are anti-catabolic, playing a key role in preventing the breakdown of muscle tissue . Who’s right Continue reading >>
Ketogenic Diets | Muscle Insider
For over 24-years, Vince Andrich has been the driving force behind many of the most innovative and successful companies in performance nutrition and sports supplements. His success developing go-to-market product strategies, as well as authoring numerous books and articles, have one common theme: find the science, or concept that actually helps bodybuilders in the real world. A: I dont think ketogenic diets are necessary to get into the kind of shape that will bring out a set of abs worthy of a shirtless summer. Even if you need to achieve ridiculously low levels of body fat for high-level bodybuilding competition, a ketogenic diet is not necessary and actually must be modified to work for bodybuilders. Let me explain: The term ketogenic diet refers to an eating program that contains almost no carbohydrate, has modest protein and requires consuming 4 grams of fat for every gram of protein and carbohydrate. This nutritional prescription is popular for the treatment of epilepsy and is often referred to as the 4:1:1 Diet or a standard ketogenic diet (SKD). Bodybuilders have used variations on the standard ketogenic diet theme to get shredded, and they can work quite well. The reason a recreational or competitive bodybuilder would want to use this method of dieting is simple: to get the body to use more stored body fat as fuel, which of course is the goal of any fat-loss plan. With a ketogenic diet, the strategy is to reduce carbohydrate intake to extremely low levels (less than 50 grams per day), which puts your body in a state of ketosis. That is, the severe reduction in carbohydrates causes your body to rapidly increase the quantity of ketones (or ketone bodies) in the blood. Ketones are a by-product of fat metabolism, and for proponents of this diet, being in a state o Continue reading >>
How Much Protein Is Too Much?
Now that fat is out of the spotlight, the focus for many in low carb and vegan circles has turned to protein as the macronutrient that needs to be avoided for health, good blood sugar control and longevity. At the same time there are still are plenty of ‘meat heads’ who say that their ‘brotein’ can do no wrong and you can’t get enough of it. In the sea of conflicting opinions and advice, how do we determine the optimal amount of protein that will suit our situation, goals and needs? How much protein do we need? How much is too little protein? How much protein is too much? This is an intriguing, controversial and multifaceted discussion. So hold on as I try to unpack the various perspectives! First, let’s look at the general recommendations for protein intake. Lean body mass Protein recommendations are often given in terms of grams per kilogram of lean body (LBM) where “LBM” is your current weight minus your fat mass. Protein is required to support your muscles, not your fat. You can use a DEXA scan, bioimpedance scale or pictures (like the ones below) to estimate your level of body fat (% BF) and then calculate your LBM using the following formula: lean body mass (LBM) = body weight weight x (100% – %BF) / 100%. None of these methods are particularly accurate. However, calculating your body fat levels or protein intake to a high degree of accuracy is not necessary for most people. Absolute minimum protein requirement According to Cahill’s starvation studies we burn around 0.4g/kg LBM per day of protein via gluconeogenesis during long term starvation. After we burn through the food in our stomach and then the glycogen stored in our liver and muscle, the body will turn to its own internal protein stores (i.e. muscles, organs etc) and, to a lesser ex Continue reading >>
Not All Low Carb Diets Are Keto: Why Most Bodybuilding Fans Get It Wrong!
When most people think of keto, they think of low carb. While ketogenic diets are low carbohydrate diets, the reality is that not all low carbohydrate diets are keto. As I’ve written before, it is quite popular for fitness professionals and YouTube fitness pundits to “beat up” low carbohydrate dieting. Much of this derives from the fact that many physique competitors, who are also quite often YouTube influencers, had horrible experiences with low carbohydrate diets. Low carbohydrate dieting often evokes imagery of meal after meal of bland, tough, chalky fish or chicken with vegetables in plastic Tupperware being choked down by bodybuilders. The truth is that, while many bodybuilders have experienced a low carbohydrate diet, the high protein, low fat, and low carb diet that most bodybuilders do is far from ketogenic. The bodybuilding version of a low carbohydrate diet, performed with the desire to get to minimal (and unhealthy) levels of bodyfat, is an extreme diet that can get you very lean in the short term, but lead to metabolic and hormonal damage in the long term. With this diet, once you get lean, it becomes nearly impossible to hold that level of conditioning for longer than a few days. The idea here is to peak for a show, and then fatten up for the off-season. On the other hand, the ketogenic diet is a high fat, moderate protein, high fat diet with a very different purpose – to get you to optimal levels of bodyfat and performance for the long term. While many who have done the typical bodybuilding low carb diet have experienced weakness, brain fog, and muscle loss, the ketogenic diet can increase strength, endurance, brain energy, and muscle gains. Let’s end the confusion between these two diet methods once and for all by examining the key differences b Continue reading >>
Ketogenic Diet : The Best Way Ever To Get Ripped!
The Ketogenic diet pretty much goes against everything you've been told about dieting I'm extremely surprised by the results and how amazing I feel... I dropped 12 pounds in 6 weeks and lost about 3% body-fat (21% to 18%) and gained strength at the gym. All the bloating I used to have when clean eating went away, I have more energy and my hunger went down so much that I sometimes force myself to reach my 1500 calories per day. So even if it was hard getting into it at first, I though some of you would like to know about it! What is the Ketogenic Diet? Keto is a very low-carbohydrates, high-fat, adequate protein diet. The Ketogenic diet is almost 100 yeard old, it was use as a treatment for the epileptic patients in the 1920 and 1930s: How does the Ketogenic Diet work? When you drastically limit your carbohydrates intake, your body can longer rely on it as its main source of energy, fat will become your new main source of energy which also includes your body fat. When using fat as energy, your body will first break it into Ketones. When your Ketones level is higher than normal (meaning you're burning fat), you are in a state of Ketosis. 1. The Ketogenic Diet helps you lose body-fat, bad cholesterol and preservers your lean body mass! If you want to lose fat, this is the best way to do so. The reason for this is that when you're on a normal glycolytic metabolism, fat is considered as a backup fuel by your body and is only used as a last resort. On a "default metabolic state", if your body needs energy it will : First look for glucose in your blood-stream; If no glucose is found it will try to convert the glycogen in your liver into glucose; If no glycogen is found, it will break down MUSCLES and fat (fat being the very last option). Under Ketosis, fat is the first option! Continue reading >>
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Ketogenic Dieting: Frequently Asked Questions
Ketogenic dieting is more popular than ever these days, but unfortunately, that doesn't mean it's more understood than ever. In fact, given the many different names, styles, and goals that get associated with the term, the confusion seems to be growing! After researching ketogenic dieting for years and studying it firsthand in the lab, I believe it has a lot to offer to a wide range of people who want to burn fat, hold on to muscle, and live the healthiest life possible. Researchers have been digging into the details of ketogenic dieting for decades, but there's also fascinating new science happening in this area all the time. So, I'm devoting this installment of "Ask the Muscle Prof" to answering the most common questions I hear about ketogenic dieting. In addition to the questions I’ve answered in the article itself, I also did a live Google Hangout answering the most common questions from readers! After you’ve read the article, check it out at the bottom of the page to have even more of your burning keto questions answered in details! My goal is for you to have no excuse not to know what's going on in this exciting part of the nutrition world! The Terms "Fat-Adapted," "Keto-Adapted," And "In Ketosis" All Get Mixed Up Online. Do They Mean The Same Thing, Or Are There Differences? This is a great question. Ketosis is induced when carbohydrates in the diet are too low to provide the exclusive fuel source for the body, usually lower than 50 grams per day. When this occurs, you enter into a unique metabolic state in which the liver produces small organic molecules called ketone bodies at sufficient levels to allow your brain, organs, and muscles to function using them and fat as fuel. Someone consuming a "traditional Western diet" has a blood ketone level that's Continue reading >>
Ketodiet Buddy Easy Way To Calculate Your Macros On A Ketogenic Diet
Net Carbs Protein Fat 25 grams 92 grams 171 grams 100 kcal 366 kcal 1534 kcal 5 % 18 % 77 % Net Carbs Protein Fat 25 grams 92 grams 144 grams 100 kcal 366 kcal 1294 kcal 6 % 21 % 73 % Net Carbs Protein Fat 25 grams 92 grams 117 grams 100 kcal 366 kcal 1054 kcal 7 % 24 % 69 % Net Carbs Protein Fat 25 grams 92 grams 91 grams 100 kcal 366 kcal 814 kcal 8 % 29 % 63 % We have open-sourced KetoDiet Buddy, you can now find it on Github. What is the Ketogenic Diet? Ketogenic diets are high in fat, adequate in protein and low in carbohydrates. Generally, the macronutrient ratio varies within the following ranges: 60-75% of calories from fat (or even more), 15-30% of calories from protein, and 5-10% of calories from carbs. The exact amount of fat and protein is a matter of individual body responses and activity levels. However, most people on ketogenic diets don't consume over 5% of calories from carbohydrates. In most cases, you won’t need to count calories on a ketogenic diet. However, if you find it hard to lose weight or you are relatively fit and trying to lose a small amount of fat, you may also have to count calories. If you just started following a low-carb diet, don't forget to read my free Guide to Keto & Paleo Diet which includes a print-friendly PDF version! You will find all the information you need, including the keto food list and tips on how to follow the diet to achieve your goals. Maintenance Level Maintenance Level, also known as Total Energy Expenditure, is a level at which you maintain a stable bodyweight. According to Lyle McDonald: Maintenance Level = BMR + TEA + TEF where: BMR is the Basal Metabolic Rate, TEA is the Thermal Effect of Activity and TEF is the Thermal Effect of Feeding Basal Metabolic Rate is the amount of energy expended daily at rest. BMR Continue reading >>
A Comprehensive Guide To Bodybuilding On The Ketogenic Diet
A common belief among bodybuilders is that carbohydrates are essential for building the best physiques. However, carbohydrates have little to do with the success of many bodybuilders. The key to improving body composition is not through little intricacies like eating the right amount of carbs at the right times. The best bodies are built by implementing five simple principles, whether you are on the ketogenic diet or not. The Five Most Important Bodybuilding Principles The bodybuilding world is filled with radical concepts, silly supplements, and plenty of bro science, but these things — regardless of how hotly debated they are — may only provide you with a 1 to 2% boost in results. What you are really looking for is the tried and true bodybuilding principles that are backed by decades of science. The best results come from following the simple principles that will give you 80% of the results for the price of some hard work and discipline, not that $50 supplement that only leads to a 1% boost in performance. Here are the five principles every bodybuilder must follow: Train hard enough. You must give your muscles a stimulus to grow. Eat enough protein. You must give your muscles the building blocks they need to grow and your body the energy it needs to function. Eat the right amount of calories. Whether you want to cut body fat or increase muscle mass, it is important to eat the right amount of calories. On the ketogenic diet, you will manipulate your calorie consumption by eating more or less fat. Take care of your hormones. Resistance training, adequate nutrition, essential fatty acids and proper sleep should be your primary focus to increase your testosterone and HGH. Too much stress will put your body into a catabolic state that breaks down muscle for energy. Dri Continue reading >>
Diet 911: Ketosis For Dummies
Dear M&F, I’m trying to see my six-pack. I’m following a ketogenic diet, but my weight loss seems to have slowed down. Can you help me speed things up? —Wayne F., KS Ketogenic diets (around 50 grams of carbs per day) are extremely effective for getting lean because you reset the body’s enzymatic machinery to use fat as its primary fuel source in the absence of carbs. I see three problems with your diet that are certainly causing your fat-loss plateau—too much protein, not enough good fat, and residual carbohydrates. Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done To break your plateau, pump up the fat in your diet to about 50% of your total daily calories and reduce the protein to 30%–40%. The rest of your calories will come from vegetables. Traditionally, bodybuilders opt to get their protein from tuna and lean meats such as chicken breast. However, on a diet like this, you should switch to darker meats and oily fish. Eating salmon, chicken thighs, lamb, and lean beef allows you to get your protein and fat in one source. The last issue is your consumption of “residual” carbohydrates—the carbs you’re not even aware you’re eating, like those in nuts and meal-replacement shakes. It’s OK t Continue reading >>
Ketogenic Diet: Your Complete Meal Plan And Supplement Guide
So you've heard the arguments, weighed out the challenges and benefits, and decided you're all in. You're going keto. First off, you're in good company. More people—and more athletes—than ever are embracing a very low-carb, high-fat diet and sticking with it for months, or even years, on end. Once they successfully make the switch from using carbohydrates to using fat and ketones for fuel, they find they're leaner, healthier, and more mentally focused than ever. But for every lifter who ends up loving this approach, you'll find another who had a miserable experience and bailed after just a few days. This is a shame, because they probably could have felt great if they had simply had a better plan—or a plan at all. I'm not here to sell you on nutritional ketosis or explain what it is or the big-picture benefits it can provide. That's the domain of other articles. With the help of Myoplex athlete and longtime keto-adapted athlete Jason Wittrock, I'm here to provide you with your best induction experience. Here's what you need to know to ace your nutrition and supplementation during the crucial first month of ketogenic dieting, along with a complete sample meal plan! Your Must-Have (And Must-Not-Have) Keto Food List Feeling ready to start buying groceries? Slow down there, chief. Go through the pantry, fridge, freezer, and secret stashes under the bed, and get rid of foods with any significant carb content. In the first few days, you could end up craving them—badly. Sorry, no fruit for now. Even carrots and onions are too high-glycemic to work with keto, Wittrock says. Got that done? Cool. Now, here are some of the staples you should build your ketogenic diet around: Fatty nuts and seeds: cashews, macadamia nuts, pumpkin seeds Avocado Whole eggs Full-fat cheese Beef Continue reading >>
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