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How Much Protein On Keto Bodybuilding

Menno Henselmans Speaks On Ketogenic Diet And Bodybuilding At The Keto Summit

Menno Henselmans Speaks On Ketogenic Diet And Bodybuilding At The Keto Summit

For those of you who don’t know, the Keto Summit was an event that just past last month rounding up the industry experts on the ketogenic diet. photo credit It’s like the TED Talks of the low carb high fat industry. Menno Henselmans, the extra shredded bodybuilder from Bayesianbodybuilding.com graced his presence spittin’ tons of knowledge bombs. Anyways, the talk isn’t available anymore so luckily I took some notes. And i’m sharing it with you guys because I love you. I’m like the guy who takes extremely concise notes in college and decides to share it with the class. While the class sits back and waits for Mr. “Note-Taker” to finish doing what he’s gotta do. Well class is over and here are my beautiful notes so you know what Menno Henselman’s point of view is on the ketogenic diet and bodybuilding. Henselmans starts off saying that the ketogenic diet is HIGHLY underrated from a bodybuilding point of view. The traditional bodybuilding regimen followed a super high carb super high protein and virtually no fat diet. The complete opposite of the ketogenic diet. Sounds like hell. He then goes on to drop more knowledge nukes explaining the benefits and science behind keto and bodybuilding: The keto diet is very appetite suppressing, to Menno, this is one of the biggest benefits because it becomes easy to drop fat (by eating less than your body burns). It does NOT adversely affect strength training performance. Your body uses glycogen when lifting weights, this is already inside your muscles. It’s not about what you ate immediately before your workout, it’s about what you ALREADY HAD inside your body. Even high levels of bodybuilding only burns about 40% of glycogen in the muscle. Pretty much what he’s trying to say is the keto lifestyle can be supe Continue reading >>

The Ketogenic Diet For Bodybuilders

The Ketogenic Diet For Bodybuilders

PHILOSOPHY When you cut carbs out of your diet, your body must find an alternative source of energy. The body turns first to muscle tissue, breaking it down to fuel activity. However, if you take in an adequate amount of protein, this will help protect your muscle tissue and encourage your body to use stored body fat instead. The ketogenic diet is a way to trick your body into thinking it’s in starvation mode while you’re still consuming enough calories from protein and fat to provide satiety and protect your muscle mass from being used as fuel. The ketogenic diet is very similar to the Atkins Diet, with perhaps the biggest difference being that on Atkins you don’t pee on ketone strips to determine if you’re in ketosis. This is the condition in which your body is releasing stored fat to fuel activity, and ketone bodies are present in your urine, providing a measurable indication that you are in this state. WHAT YOU SHOULD EAT Meat, cheese, oils, fish, eggs, very low-carb protein products. WHAT YOU SHOULDN'T EAT Processed foods, sugars, grains, and even vegetables and fruits. CONS You can’t eat carbs and stay in ketosis, making this a fairly restrictive diet. During the initial stages, it’s best to cut even fruits and vegetables to make sure your carb intake is minimal and you reach ketosis as quickly as possible. And you have to pee on ketone strips to check your urine for ketones. Often people develop an odd breath odor when they enter ketosis. PROS You can consume your regular amount of calories (or slightly fewer), so you’re not likely to suffer from hunger. Add fibrous vegetables (broccoli, spinach, other greens) once you reach ketosis. Recently, some endurance athletes have started following a ketogenic diet program, reporting that it allows them to p Continue reading >>

The Ketogenic Diet And Bodybuilding

The Ketogenic Diet And Bodybuilding

If you are, or are interested in becoming, a bodybuilder, then you may have seen resources suggesting that a ketogenic diet and bodybuilding can compliment each other really well. Whether your interest in bodybuilding is at a competitive level or you simply want to look ripped, a ketogenic diet can really help you achieve your goals by stripping off body fat while preserving lean muscle mass. There are few champion bodybuilders who don’t incorporate a low carb eating plan at some times, even if only just before a competition to really highlight their muscles. Why do some bodybuilders choose a Ketogenic Diet? So why are a ketogenic diet and bodybuilding such a good combination? Well, a ketogenic diet is one that is high in fat, with good protein levels, but very low in carbohydrate. The absence of carbs means that the body has to use fat stores as a source of fuel, in a reaction called ketosis. This means you lose body fat quickly while still being able to get the calories you need – a low calorie diet would make you lose fat too, but you risk losing muscle mass, which you definitely don’t want. Another benefit of the ketogenic diet in bodybuilding is that it has a strong diuretic effect, meaning you won’t be holding excess water. Many bodybuilders actually dehydrate themselves before competitions using diuretic pills or alcohol, to further define the appearance of their muscles. While this works, you wouldn’t want to be dehydrated all the time because your performance would suffer and you’d feel terrible. The gentle diuretic effect of the low carb diet will help you look good all the time without going to competition level extremes. Can I compete at the same level as bodybuilders that eat carbs? The one concern many people have around the ketogenic diet and Continue reading >>

A Comprehensive Guide To Bodybuilding On The Ketogenic Diet

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 >>

A Complete Guide To The Keto Bodybuilding Diet

A Complete Guide To The Keto Bodybuilding Diet

Looking for a low carb diet that still lets you build muscle? A keto bodybuilding diet may do the trick. Click here for our comprehensive ketogenic diet guide. Keyword(s): keto bodybuilding Are you looking to take your bodybuilding diet to the next level? Is it time for you to start pushing through those plateaus? The answer to the above may be yes, but the next question is the real killer. Are you hardcore enough to keep packing on the muscle while following a ketogenic diet? If the answer to that is yes, then stick with us, because we are about to take a look at the keto bodybuilding diet, and how you can keep yourself in a state of ketosis and still pack on the muscle. What is a Keto Bodybuilding Diet? Before we take a look at the diet itself, it is first important to understand what a keto diet really entails. Ketosis is a state that the body will enter when the consumption of carbohydrates is reduced, typically to be 50g a day, although if you are serious about getting the most of this diet, you might want to consider reducing that further, to 20g or less. Ketosis means that the body adapts to the low carb state and starts to burn fat instead. Carbs are what give us our energy, and body fat is basically potential energy, stored up for a time when it is needed. If you don’t reduce carbs, you will never truly start to burn through your fat stores. Ketosis means taking that potential away and using fat as a source of energy. Ideally, a keto diet is used to burn fat, so to follow it as part of a body building routine is going to challenge you to the extreme. It is going to be tougher than any other diet and workout combination you have tried, but if you stick with it, then you will see tremendous gains. Preparation is the Key to a Successful Keto Bodybuilding Diet Wh Continue reading >>

The Top 5 Keto Mistakes Shared By Jason Wittrock Of Bodybuilding.com

The Top 5 Keto Mistakes Shared By Jason Wittrock Of Bodybuilding.com

In this video, EAO Myoplex athlete, and spokesmodel of Bodybuilding.com, Jason Wittrock, shares what he believes are the Top 5 Mistakes people make starting out on the ketogenic diet. Are you struggling with the ketogenic diet? You can’t seem to get into ketosis, no matter how hard you’re trying? Don’t worry, it happens to many people. But, the answers to your problems are not as difficult as you may think. Small little changes and tweaks to what you eat can get you into ketosis quickly. When you hear the success stories of the ketogenic diet, you hear about fat seemingly just “melting” off of people’s bodies, sky-high energy levels, increased mental clarity & focus, and more. If you’ve been struggling to get into, or stay in, ketosis, you likely haven’t seen those effects…but you deserve to! Check out these Top 5 Keto Mistakes Jason shares in this video…You could be missing one little thing in your daily diet, habits, and routine. The Top 5 Keto Mistakes People Make You can see Jason’s original article on Bodybuilding.com, where he goes into more detail on each of these five points. 1. Being impatient with keto-adaptation Your body has been running on carbohydrates all your life, so you must be patient with its transition to burning fats, including pushing through withdrawal effects (aka “keto flu”) 2. Not eating enough fat The keto diet is not just a low-carb diet, it’s also a “super-high-fat diet”…you must change your mindset from fear of fat to “get enough fat” each day. 3. Eating too much protein Everyone’s body is different in how much protein it can tolerate and stay in ketosis. Eating more protein than your body’s threshold will create a process called gluconeogenesis (when protein is converted into glucose), which will Continue reading >>

Ketogenic Diet For Bodybuilding

Ketogenic Diet For Bodybuilding

Great bodybuilders and endurance athletes do two things very well: First, they know exactly how to train. Second, they feed their bodies the best possible food to achieve their training goals. But you're probably wondering: Am I really getting the most out of my food, or could I perform better on a ketogenic diet? Or maybe you are asking what is a ketogenic diet? Want to know what it is, then carry on reading... What is it? A ketogenic diet is one high in healthy fats, moderate in protein, and very low in carbohydrates. The keto diet forces the body to burn fat for energy, instead of carbohydrates, which is its default energy source. In a normal diet that contains high amounts of carbohydrates, the body converts carbs into glucose, which is used by the body, as well as the brain, for fuel and any leftover glucose that is not used is then stored as fat. In a ketogenic diet, also referred to as low-carb, the body has very little amounts of carbohydrates to turn into glucose, so it does the next best thing: it turns to the liver. The liver, then, takes the body’s fat supply and turns it into fatty acids, which are converted into ketones and so begins the metabolic process known as ketosis, which uses the body’s fat stores for energy. ​Now, I hear you say this is great for weight loss... ... but can a bodybuilder or a high endurance athlete follow this way of eating and have the energy needed for peak performance? The concern is: When you lower the amount of carbohydrates in your diet, you’re also lowering your glycogen levels, which is the default energy source for muscles during workouts, and when glycogen is lacking, so is performance. Then you may then wondering:​ Is there a ketogenic diet for bodybuilding and endurance athletes? ​ The good news is: Strength Continue reading >>

Not All Low Carb Diets Are Keto: Why Most Bodybuilding Fans Get It Wrong!

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 For Bodybuilders: The Complete Guide

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 >>

How Much Protein On Keto

How Much Protein On Keto

When on the ketogenic diet, you have to pay some attention to how many calories in what proportions you’re consuming. In addition to carbs and fat, you need to know how much protein on keto is safe. Before I give you the magic answer, let’s look at some of the differences and potential dangers when consuming protein on a low carb diet. The first of many to pioneer the keto movement was the Atkins diet in the early 2000s. It’s not really a ketogenic diet, but more like a kind of low-carb diet. Basically, you restrict your carbohydrates to almost zero and eat more fat and protein. Sounds ketotic, and it will definitely establish nutritional ketosis at least every once in a while. However, the Atkins diet promotes eating protein until satiated, which is quite an ambiguous recommendation. There are potentially no limits to the foods you’re allowed to eat, such as fish, meat, eggs, sausages, nuts, oils, cheese etc. – all the keto goodies. What’s wrong with that, you may ask? The thing is that protein is the only macronutrient that cannot be stored within the body. Carbs get stored as liver and muscle glycogen (100-500 grams) Fat and extra carbs get stored as triglycerides in the adipose tissue (infinite) Protein needs to be converted into glucose through gluconeogenesis first before it can be stored within the body. So, it doesn’t matter how little carbohydrates you consume, if you still eat too much protein. If there’s excess glucose running through the bloodstream, you won’t shift into ketosis. Herein lies the difference between a low carb diet and a ketogenic one – one maintains a sugar burning metabolism, whereas the other switches over to ketones. But how much is too much? In order to establish nutritional ketosis, you need to keep stable blood sugar Continue reading >>

How Bodybuilders Should Eat

How Bodybuilders Should Eat

While conventional diets may be fine for the average person, they definitely don't work for bodybuilders. It takes an extraordinary nutrition plan to build an extraordinary physique. After lots of reading, research, and speculation (followed by more screwing up than you'd want to know about) I was finally able to derive a way of eating that not only works for bodybuilders, but works GREAT! Although I initially set out to find a diet that would maximize fat loss while preserving lean muscle tissue, I soon found that it works equally well to build muscle while minimizing fat gain. Let me reiterate that what I'm going to share with you is NOT just theoretical. It's well proven, even at the highest levels of bodybuilding – the IFBB Professional stage. Although you don't have to be a pro bodybuilder to reap the benefits, you will have to have some discipline and consistency. If you're the kind of person that likes to "wing it" when it comes to your diet, then the method I'll describe isn't for you. Regardless, anyone can benefit from the information I'm going to give you... if you actually apply it. To begin, let's look at the pros and cons of the traditional methods of dieting, because, once you clearly understand the flaws of other diets, you'll be able to better understand and implement a better alternative. Low-Carb Pros and Cons You don't have to be a nutrition guru to know that low-carb diets are extremely effective at burning body fat. As much as mainstream doctors and dietitians hate to let the 80s go, research has proven over and over again that low-carb diets burn fat more quickly than other types of diets. They work by decreasing blood glucose, insulin, and glycogen stores. This, in turn, promotes the mobilization and utilization of fatty acids for fuel, especia Continue reading >>

Finding Your Optimal Protein Intake For A Ketogenic Diet

Finding Your Optimal Protein Intake For A Ketogenic Diet

When embarking on a ketogenic diet for health or fat loss, finding the optimum protein intake can be very confusing for many beginners. For smooth adaptation in the transition to a ketogenic metabolism I typically guide people using a caloric spread of around 70-80% fat, 15-25% protein, and 5% carbohydrate from green fibrous vegetables – but this ratio varies for every individual and using percentages is confusing and misleading in many cases. The best way to look at macronutrients is not in percentage ratios, but in grams. The slew of bloggers and gurus spouting so much conflicting information leads many into a mental stalemate about how much protein they should be eating. This article lays out the metrics I most commonly use to quantify how much protein an individual should intake – there is no magic ratio and the needs, preferences, and goals of the individual determine the amount of protein they will likely require on their ketogenic diet which usually lies within a relatively broad range of 1-2.2g/kg (and in some cases even higher *cringe say the protein-phobic) of bodyweight or .5-1g/lb of lean body mass (Lean Body Mass equals Body Weight minus Body Fat). Myth: “Too much” protein turns immediately into sugar I almost always recommend people increase their intake of fish and seafoods in order to get the vital nutrient DHA into their central nervous system and mitochondrial membranes. We see amazing results when people opt for more fish and less red meat, which I also love, but land mammals are not nearly as nutrient dense as seafoods with their incredible levels of DHA, EPA, selenium, and iodine. Sometimes this means they will be eating more protein than they believe will allow them to be “ketogenic”, this protein-phobia can be counterproductive, which Continue reading >>

How To Build Muscle On Keto Blueprint

How To Build Muscle On Keto Blueprint

The question a lot of low carb athletes want to get answered to is: “How does a ketogenic diet affect performance?” Secondly: “How to build muscle on keto?” Can you even do it? Well, in my experience, YES you can. Let me give you my story and secrets… When I first heard of nutritional ketosis I didn’t immediately try it out. Being into resistance training, I figured that it couldn’t possibly ever work. Sounds familiar, right? If you’re physically active then you’ve probably been told about the importance of proper nutrition, post-workout glycogen synthesis, recovery, etc. etc. And that you need CARBS to do it. In the athletic community, carbohydrates are being held at the pillar stone of success. But you don’t need them. I’ve never been into this dogmatic belief so eventually, I decided to try out the keto diet. Let’s see what happens and if I lose strength, so be it… I can always get it back. It was meant to be a short experiment, but… After a month of eating less than 30 grams of carbs a day I was in ketosis. I’m not going to lie that some of my performance had suffered, but only temporarily. Other than that, I felt amazing and loved the keto diet. I thought to myself: Why hadn’t I tried it out before? The answer to that was fear of losing my gains – all in vain. I didn’t want to sacrifice the health benefits of low carb and how amazing it made me feel. But I also wanted to regain my performance and continue getting stronger… all while staying on a ketogenic diet. To me, it sounded like a challenge, which I was more than willing to accept My training consists of mainly bodyweight exercises, such as calisthenics, Yoga, and gymnastics. The keto diet is perfect for that and I’ve learned how to build muscle on ketosis. It’s doable Continue reading >>

Ketogenic Dieting: Frequently Asked Questions

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.[1] 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.[2] 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

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 >>

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