diabetestalk.net

How To Get Into Ketosis Fast Bodybuilding

Advanced Ketogenic Dieting

Advanced Ketogenic Dieting

There is a lot of confusion out there when it comes to ketogenic dieting. All around us we have hundreds of books, so many experts, endless opinions from people who have done it themselves and posted their views online. Right now the water is exceedingly muddied. The goal of this article it to not only give a clear view on the keto protocols but also lay out an sound tried and true protocol along with a systematic way to set it up. Ketogenic Dieting Defined Lets start this off talking about what ketogenic dieting means and doesn’t mean. A lot of people think that keto means eating low carbs. Some people think it means just eating protein. Ketogenic dieting is achieved by getting into ketosis, and that is a process that the body has to go through. Eating low carbs or only eating protein, etc, doesn’t mean the body will get into ketosis. Generally speaking being keto means that someone has limited their carbohydrate intake to extremely low levels until their body runs out of stored glycogen causing the body to start making ketones (fats) to run on. THAT is what the main goal of a ketogenic diet is- being in ketosis and a state of using fat for fuel. We all have glycogen (carbs) stored in our liver, and when we limit carb consumption our liver kicks out stored glycogen to fuel our activity. When that liver glycogen runs out that is when the body flips the switch and starts making ketones for us to use as energy. Ketones are fractionated fats that yield 7 cals per gram (regular fats yield 9 calories per gram when used for energy). This is very interesting because when we are eating a carb based diet, carbs give us 4 calories per carb eaten to burn for energy. Being in a ketogenic state we are burning 7 calories per ketone….meaning we are burning more energy at rest. I Continue reading >>

Ketogenic Diet For Bodybuilding

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 >>

Keto Diet For Bodybuilding

Keto Diet For Bodybuilding

In order to gain muscle most bodybuilders include carbohydrates in what they eat day-to-day. The right combination of carbs, proteins, etc. can help a bodybuilder increase muscle mass. They are going to put the right combination of food in their bodies to reach their goals. So how then could the keto diet for bodybuilding fit into a bodybuilder’s daily diet? To answer the question we must first understand what the keto diet is. What is the keto diet for bodybuilding? Keto diet Let’s first examine what exactly the keto diet is and how it helps any person’s body. A keto diet consists of an extremely low level of carbohydrates, a moderate level of proteins and a high level of healthy fats. The purpose of the keto diet is to force the body to burn fat instead of glucose, carbohydrates because the body has been depleted of its carbohydrate levels. Our bodies are automatically set to convert carbohydrates into glucose. Any glucose is left over, and therefore not being used by the body, is stored as fat. A person following a keto diet is basically starving the body carbohydrates forcing the body to use the liver to burn off its fats supply. The keto diet is a great way to lose weight, however is it the right diet for a bodybuilder? The worry is… That if the body has less glycerin levels what will our muscles use for energy during a workout? Different Types of Keto Diet for Bodybuilding There are a couple different types of keto dieting that can be applied to a person who is a bodybuilder. Cyclical Ketogenic Diet Option 1 – With this option the bodybuilder follows the typical keto diet for five days and then for two days he or she will go into carb loading. For two days a week bodybuilder will increase their carbon take by 50 to 60%. The intention is to replenish the 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 >>

How Long Does It Take To Get Into Ketosis?

How Long Does It Take To Get Into Ketosis?

A question a lot of people who start a Ketogenic Diet want to know is, how long does it take to get into ketosis? After all, it is being in a state of ketosis that makes the diet, “ketogenic” in the first place. Being in Ketosis not only supercharges your body to be in an optimal fat-burning zone. It also gives you a longer, sustained energy, enhanced cognition, improved focus and other neuroprotective benefits. The Advantages of Ketosis don’t end there Being on a Ketogenic Diet and having your body rely on fats as its fuel comes with cardiovascular benefits as well. It has been shown that ketosis lowers bad LDL cholesterol while increasing good HDL cholesterol, decreasing a person’s risk of heart disease as well as improving insulin resistance amongst others. There are also studies into the ketogenic diet’s effects on Alzheimers Disease, Bipolar Disorder among others that have shown promising results. The Ketogenic Diet itself was used in the early 1900’s to control epileptic seizures and is still used today for those resistant to seizure medication. But we won’t dive deeply into all of that today. Today we’re going to answer the question, how long does it take to get into ketosis? So, how long does it take to get into Ketosis? Nobody can tell you accurately how long it will take to get into ketosis as the time it takes for your body to start creating ketone bodies varies between individuals. We all have unique metabolisms, varying resistance to insulin, previous diet, and other biological factors that differentiate us from one another. If one were to give a timeframe, it would be safe to say that typically you can expect your body to get into ketosis within a period of 2-10 days if you stick to the recommended macro nutrients. (use our keto calculator Continue reading >>

The Definitive Guide To The Ketogenic Diet

The Definitive Guide To The Ketogenic Diet

If you want to lose weight or build muscle faster and think the ketogenic diet might help, you want to read this article. How did a diet meant for treating epileptic seizures turn into a popular weight loss fad? That’s the story of the ketogenic diet, which was introduced in 1921 by an endocrinologist named Dr. Henry Geyelin. Geyelin, presenting at the annual meeting of the American Medical Association, explained that the ancient Greeks had discovered that fasting was an effective method of managing epileptic seizures. Hippocrates wrote about it and, like Geyelin, found that the seizures would return once eating resumed. Why? What was it about fasting that suppressed the seizures? Well, epileptic seizures are triggered by electrical abnormalities in the brain. The causes can vary, from genetics to brain injury, but more common is chronic inflammation throughout the body. Geyelin found that when people fast, two major changes occur in the blood: glucose levels fall and ketone levels rise. You’ve probably heard of glucose, also known as blood sugar, but not ketones, which are carbon-oxygen molecules produced by the liver that cells can use for energy instead of glucose. This finding fascinated Geyelin and he set out to determine if similar effects could be achieved without starvation. A decade of work proved they could, and the “ketogenic diet,” as it would be later called, was born. The purpose of the ketogenic diet is to maintain a state of ketosis, wherein the body’s primary energy source is ketones, not glucose. Early studies showed it was an extremely effective treatment for seizures, but in 1938, it was eclipsed by the anticonvulsant drug phenytoin. This medication became the standard treatment for epilepsy, effectively retiring the ketogenic diet from cli Continue reading >>

Chaz Branham: Ketosis, Carb Backloading, And Bodybuilding

Chaz Branham: Ketosis, Carb Backloading, And Bodybuilding

Can You Compete In a Bodybuilding Competition Using Ketosis and Carb Backloading? Chaz is a man-beast, a freak of nature in all the best ways. This is a guy who entered the Texas Shredder Classic, his first bodybuilding competition, on a dare– and did ridiculously well by using a fat-based approach. He’s my good friend, a venture capitalist, a trainer, and the first person I thought of to answer your questions about burning fat fast, ketosis, and carb backloading. Before we get to the podcast, our Review of the Week comes from Amanda, who listens to the podcast and switched to a Wild diet with wild results! Amanda and her husband have never felt better in their lives—and he even got rid of his migraines. She also loves the idea of burning fat without gut-busting cardio workouts… and she shouts out to me and all the people behind the scenes. I do, too! So, my sincerest thanks to Alyson, Bailey (our mascot), Tyler, Peter, and Melinda! You guys rock. And thanks to all the listeners out there—keep the comments and reviews coming, I read every one. Also, please remember that we keep this podcast commercial free so that I don’t have to promote a bunch of junk on the show—but you can support the team and keep up the flow of unbiased information by grabbing a copy of The Wild Diet at www.wilddietbook.com. There are some really great bonuses available when you pre-order so check them out and get your copy today. Chaz Branham has coached some of the world’s greatest athletes, executives, and early stage entrepreneurs. He started his fitness career by helping college and professional athletes fine-tune during the off season and now he’s a venture capitalist investing in startups in Austin, TX. He also advises Fixed Foods, an explosive subscription-based paleo mea Continue reading >>

What Everybody Ought To Know About Ketosis

What Everybody Ought To Know About Ketosis

Recently I wanted to explore the world of Ketosis. I thought I knew a little bit about ketosis, but after doing some research I soon realised how wrong I was. 3 months later, after reading numerous books, listening to countless podcasts and experimenting with various diets I know have a sound understanding of ketosis. This resource is built as a reference guide for those looking to explore the fascinating world of ketosis. It is a resource that I wish I had 3 months ago. As you will soon see, a lot of the content below is not mine, instead I have linked to referenced to experts who have a greater understanding of this topic than I ever will. I hope this helps and if there is something that I have missed please leave a comment below so that I can update this. Also, as this is a rather long document, I have split it into various sections. You can click the headline below to be sent straight to the section that interests you. For those that are really time poor I have created a useful ketosis cheat sheet guide. This guide covers all the essential information you should know about ketosis. It can be downloaded HERE. Alternatively, if you're looking for a natural and sustainable way to improve health and lose weight head to this page - What is Ketosis? What Are The Benefits from being in Ketosis? Isn’t Ketosis Dangerous? Ketoacidosis vs Ketosis What Is The Difference Between a Low Carb Diet and a Ketogenic Diet? Types of Ketosis: The Difference Between Nutritional, Therapeutic & MCT Ketogenic Diets Is The Ketogenic Diet Safe? Long Term Effects Thyroid and Ketosis - What You May Want To Know What is a Typical Diet/Macro Breakdown for a Ketogenic Diet? Do I Need to Eat Carbs? What do I Eat On a Ketogenic Diet? What Do I Avoid Eating on a Ketogenic Diet? Protein Consumption a Continue reading >>

How To Put Your Body Into Ketosis?

How To Put Your Body Into Ketosis?

How to Put Your Body into Ketosis? Ketosis Body | Ketosis Diet Bodybuilding | Ketogenic Bodybuilder | Ketosis Side Effects Body Odor Ketosis happens when you lack enough carbohydrates to burn and produce energy for the brain and body. As a result, the liver will use its stored fat to produce ketones, which will be your new source of energy. When your body gets used to the state of ketosis, you will no longer feel hungry and weak even when you are on a low-carb diet. On a Standard Keto Diet of 20-30 grams of carb intake per day, it usually takes 5 days to get in to ketosis. However, it might take longer if you are consuming a large amount of carbs before starting a keto diet. But, how to put your body into ketosis in a short time? Luckily, there is a way to get you in to ketosis state in just three days or less. The idea is to greatly lower your carb intake. Your body will then quickly adjust and begin burning fat instead of burning carbs. Entering Ketosis in 3 Days or Less First, you need to know the net carbs of the food that you eat. Net carbs, or sometimes called effective carbs, is the total carbohydrate content of food less the amount of fiber. Your goal is to cut down your carb intake into less than 20 net grams. The less carbohydrates you eat, the faster you will enter ketosis. Moderate physical activity can also help at this stage. This way, you will easily burn the small amount of carbohydrates into your system and then your liver will produce more ketones to get more energy. It is also best to eat more fat while you are doing this. Don’t worry about counting calories at this stage. The main question during the first few days in the keto diet is entering ketosis, not losing weight. You can eat as much fat as you can to satisfy your hunger, (you can also maint Continue reading >>

In Depth Look At Ketogenic Diets And Ketosis

In Depth Look At Ketogenic Diets And Ketosis

What exactly is Ketosis? The metabolic state of ketosis simply means that the quantity of ketone bodies in the blood have reached higher-than-normal levels. When the body is in a ketogenic state, this means that lipid energy metabolism is intact. The body will start breaking down your own body fat to fuel the body's normal, everyday functions. What's So Great About Being In Ketosis? Establishing this metabolic state of ketosis even for a short period of time has many outstanding benefits. Benefit 1 The main benefit of ketosis is that it increases the body's ability to utilize fats for fuel, which gets very lazy on a high-carbohydrate diet. When on high-carbohydrate diets, the body can usually expect an energy source to keep entering the body. But in the state of ketosis, the body has to become efficient at mobilizing fats as energy. Benefit 2 Ketosis has a protein-sparing effect, assuming that you are consuming adequate quantities of protein and calories—0.7 grams per pound of body weight per day—in the first place.[1] Once in ketosis, the body actually prefers ketones to glucose. Since the body has copious quantities of fat, this means there is no need to oxidize protein to generate glucose through gluconeogenesis. Benefit 3 Another benefit has to do with the low levels of insulin in the body, which causes greater lipolysis and free-glycerol release compared to a normal diet when insulin is around 80-120. Insulin has a lipolysis-blocking effect, which can inhibit the use of fatty acids as energy. Also, when insulin is brought to low levels, beneficial hormones are released in the body, such as growth hormone and other powerful growth factors. Benefit 4 Another small but very important benefit of the ketogenic diet is that when in the state of ketosis, ketones, alon Continue reading >>

The Keto Diet With A Twist For Muscle Growth

The Keto Diet With A Twist For Muscle Growth

The Ketogenic Diet is a fast-growing trend – but it’s not something new. And while the trend is popular with health nerds and weight loss advocates, most don’t even know what ‘ketogenic’ means, and simply go for ketogenic products with ketones in them that’ll help put them in ketosis faster. The original Keto Diet is a high-fat, adequate-protein, low-carbohydrate diet primarily used as a therapeutic treatment in pediatric epilepsy. It is focused on burning fat rather than carbohydrates, as carbohydrates found in food are regularly transformed into glucose – which is essential to fueling brain-functionality. But since this is a low carb diet, fat is converted into fatty acids and ketone bodies. These ketone bodies reach the brain and replace glucose in fueling the brain. A high level of ketone bodies in the blood is what puts your body in the state known as ‘ketosis’. An even earlier account of the Keto Diet mentions it being used for fasting. And that’s exactly the reason why it is popular today among people who try to lose weight or want to do a detox. With this concept in mind, let’s see how the keto diet is used for bodybuilding. So, if the carbohydrates are restricted enough that your body is forced to switch your metabolism and get used to burning fat and not carbs – you enter ketosis. But why should you go for it? Give up sugar – which is no different from a drug by how the cravings and sugar withdrawal manifest. Fat for energy instead of carbs – you know what this means? You won’t need a ‘cut diet’ because you’re going to be constantly shredding and reduce body fat. Switch your body’s craving to a healthier choice. Now let’s take a look at how you should properly go into ketosis without self-sabotaging: PATIENCE & COMMITMEN Continue reading >>

Hardcore Dieting

Hardcore Dieting

The following article is from the Elite Fitness mailing list and contains controversial information. Elite Fitness: Online Bodybuilding Magazine: The Most Controversial Bodybuilding Site on the Internet. 217 West 18th Street, P.O. Box 1264, New York, NY 10113-1264 George Spellwin Research Director Phone: 212-823-1000 Dear friend and fellow athlete, The Phenyltropic PPA/Humulin R Cutting Stack is the ultimate HARDCORE diet and contest prep stack designed specifically to give you supreme definition, razor sharp cuts, and extraordinary vascularity in the shortest period of time. In this issue of Elite Fitness News you will find EXCLUSIVE INSIDER TIPS on maximizing your definition and cuts with the use of insulin and other radical diet drugs like clenbuterol, cytomel, tiratricol, Synthroid, and Phenyltropic PPA. You will also find militant diet information for transforming your physique. My name is George Spellwin. I am the research director of Elite Fitness. This issue of Elite Fitness News is all about radical cutting. Summer is here and many of you are making sure that you stay ripped for the season. If you are not as cut as you like, and who ever is, you are in luck. In this issue, I'll show you how to get a perfectly ripped physique with a new stack that I call the Phenyltropic PPA/Humulin R Cutting Stack. The potent stack combines four drugs for maximum results: Humulin R (insulin), DL Norephedrine HCl, Caffeine, and Yohimbine HCl. The good news is that you can get them without a prescription. In the pages that follow, you'll learn about a radical diet and a truly aggressive hardcore drug combination that is frequently used by the pros for contest preparation. We also profile six other not-so-legal diet drugs. Forget those herbal, non-drug based diet products. This is Continue reading >>

The Real Deal On Fat Loss Diets – Part 2: The Ketogenic Diet And Carb Cycling

The Real Deal On Fat Loss Diets – Part 2: The Ketogenic Diet And Carb Cycling

In part 1 of this two-part series investigating the best diets for fat loss and optimal health, we explored the pros and cons of the Paleo Diet and compared this plan with the typical high carb/protein and moderate fat bodybuilding regime followed by millions of fitness devotees the world over. Now we will turn our attention to two further purported fat loss and health boosting dietary approaches, the Ketogenic Diet and Carb Cycling, both effective in their own way but also controversial in many respects. The Ketogenic Diet A high fat, moderate protein, low carbohydrate nutritional approach, the ketogenic diet was first popularized in the 1920’s and 1930’s as a non-pharmacological way to treat seizure activity resulting from epilepsy. However, following the release of a newer and more sophisticated range of anticonvulsant drugs, this diet was largely abandoned. Ketone bodies – free fatty acid energy substrates – are produced when fat is converted to fatty acids in the liver to replace carbohydrates as a fuel source. People living with epilepsy are not the only population to have benefitted from the ‘keto’ method. Bodybuilders and fitness enthusiasts have also hopped on the keto bandwagon with hopes of carving excess fat from their physiques, and esteemed trainers such as Dave Palumbo routinely use this method to dial their clients in before bodybuilding events. How It Works When our diets are depleted of carbs we enter a state of ketosis due to low glycogen levels. It is during ketosis that our brain consumes the aforementioned ketone bodies (β-hydroxybutyrate and acetoacetate), formed during a process called ketogenesis, in order to prevent muscle protein depletion. As the rationale goes, fat stores are then used for energy in the absence of carbohydrates, Continue reading >>

5 Day Water Fast Results

5 Day Water Fast Results

The week prior to Thanksgiving I heard an excellent Tim Ferriss podcast with guest Dominic D'Agostino, a PhD studying ketosis. They discussed lots of interesting ideas but for me the most compelling was the research regarding ketosis and cancer cells. As I understand it--and I am oversimplifying here--cancer cells feed on glucose, or sugars. When you eat very few carbohydrates or fast for long enough your body goes into a state called ketosis. This causes you to produce ketones, which allow for all other normal functions of the body and brain, but that cancer cells cannot feed on. The implication is that someone with a family history of cancer may be able to proactively arrest or even kill potential cancer cells with periodic therapeutic fasting. I recently did a 5 day water fast for four reasons: 1. For the reputed therapeutic effects. There have been quite a few cancer deaths in my family, and that seemed like a good enough reason to give it a shot. 2. To gain some clarity. I assumed that all the extra time spent not-eating would allow for deep focus and decision-making. 3. To counteract a week of Thanksgiving gluttony. I ate at least five meals a day and drank like Henry IIIV for four days straight. My body just felt like it needed the opposite after that bombardment. 4. To test my discipline. I doubted whether I could finish it. Don't you? What would happen? I've mentioned before that I think we've all become a bit soft in the 21st century, and I periodically do things to stress my body in order to make it tougher. I've never liked the idea of needing a drink or a cigarette, and have stopped using caffeine when I've felt I was too dependent on it. With fasting, I wanted to see if I could gain leverage over food in the same way. Below are my 5 day water fast results. Continue reading >>

What You Thought You Knew About Intermittent Fasting Bodybuilding Is Wrong

What You Thought You Knew About Intermittent Fasting Bodybuilding Is Wrong

Have you ever heard that intermittent reduces your muscle mass? Or that periods of not eating will put your body in starvation mode? These common misconceptions are prevalent in the fitness and bodybuilding communities, where the belief abounds that not eating protein constantly will cause you to lose all your gains. Thankfully, this is completely wrong. The two main sources of energy for our bodies are glucose and fat. Thinking that protein will be burned immediately when it matters would be like stacking firewood for the winter, and when it gets cold, throwing the living room sofa in the fireplace. It just doesn’t add up. In this article, we’ll discuss: Why you don’t need to worry about losing muscle with intermittent fasting What actually happens when you intermittent fast How to use it to your advantage for fitness goals. Why You Don’t Have to Worry About Muscle Loss on Intermittent Fasting Thinking fasting will lead to muscle loss is an outdated idea. The misconception around fasting is that if we go too long without eating, our body will start to pull from our muscles stores and wither away. Here’s why that’s wrong. #1: Intermittent Fasting is Protein Sparing Not only is breaking down protein not the sole source of energy for the body, it’s not even the preferred source. Between 0-1 days after you begin fasting, your body turns solely to glucose and glycogen (stored glucose). During this time, protein is not affected. It’s only after two days that there could be potentially detrimental loss of muscle. With intermittent fasting, you eat within a certain window each day, so most of the time the fast lasts anywhere between 12-36 hours. That means that intermittent fasting never lasts long enough for the body to begin pulling from muscle stores. Any ti Continue reading >>

More in ketosis