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Ketogenic Bodybuilders

The Ugly Truth About Ketogenic Diets

The Ugly Truth About Ketogenic Diets

Here's what you need to know... Ketosis occurs when carbs are in such low quantities that your body relies almost exclusively on fatty acid oxidation and ketone metabolism. Ketogenic diets have about 70-75% of your daily caloric intake coming from fat and about 5% from carbohydrates. Ingesting protein above approximately .8 grams per pound is enough to kick you out of ketosis. Ketogenic diets improve body comp, but so does any diet that reduces calories from any source. There is no literature to support that a ketogenic diet is beneficial for promoting increases in muscle mass. Ketogenic diets affect performance negatively. Questions About Ketosis While the ketogenic diet has been used widely and rather effectively in some cases, there's still a lot of confusion about it. What exactly is a ketogenic diet? How does it differ from low carb dieting? Most importantly, at least for the T Nation demographic, is the question of whether ketogenic diets allow you to put on, or at least keep, muscle. Ketosis: What is it? Ketosis is a metabolic state that occurs when dietary carbohydrates are in such low quantities that your body must rely almost exclusively on fatty acid oxidation and ketone metabolism. That sounds simple on the surface, but let's unpack that explanation a bit. To function, your body requires a substantial amount of energy in the form of ATP. So, let's just assume that the average person uses about 1,800 calories per day to create enough ATP to keep him alive (not including any physical activity). Now this is where it gets interesting. You have this thing in your skull called a brain. It uses about 400 or so calories per day and runs almost exclusively on glucose. (There's some evidence it can use small amounts of fat and lactate, but in the big picture it's not Continue reading >>

The Ketogenic Diet For Bodybuilders

The Ketogenic Diet For Bodybuilders

The Ketogenic Diet for Bodybuilders The Ketogenic Diet for Bodybuilders | Keto Diet Muscle Gain | Ketogenic Diet Body | Keto Bodybuilding Results The Purpose When an individual takes out carbohydrates from their diet, the body will immediately begin to break down muscle tissue to provide energy for itself. This is due to carbohydrates being the source of fuel for the body, as sugars are broken down and released into bodily processes for energy. However, you can trick your body with a ketogenic diet by taking in an adequate amount of proteins, which lets your body use excess fat reserves to fuel bodily functions. With this trick, the body will think it is in a low nutrition mode, thus producing ketones and entering ketosis. This state of metabolic or chemical function in the body will allow you to eat enough protein and fat to supply yourself, while also protect your muscle mass. It is the ideal diet for a bodybuilder. The liver produces special organic molecules known as ketones. It is in response when the body does not have enough carbohydrates. Ketones easily adapt to supplement energy to most organs. Unlike the Atkins diet, another similar low carbohydrate diet, ketogenic diets take an extra step. To make sure that your body is in ketosis, it is advised to purchase ketone strips to urinate on so you can make sure your body is producing the chemical. By doing so, it also gives you a accurate and daily track record to measure if you are in this state. The Basics and Staples For most ketogenic diets, the staples are: meat, cheese, oils, fish, eggs, and very low carbohydrate proteins. Avoid processed foods like sugars, grains, vegetables, and fruit. If you would like to begin this eating regime, you need little to no carbohydrates in your diet. You also need to urinate o Continue reading >>

Keto Catalyst | How The Ketogenic Diet Works For Bodybuilders

Keto Catalyst | How The Ketogenic Diet Works For Bodybuilders

Amidst the onslaught of fad food plans and late-night TV weight-loss infomercials, one special diet has stood the test of time and has been verified as a viable aid to those aiming to shed some extra pounds. Countless competitive bodybuilders have used it to attain single-digit bodyfat percentages, revealing shredded muscles and striations beyond belief. It may seem too good to be true, however this is as real as it can get. This is the Ketogenic Diet, and for bodybuilders in particular, it can serve as a strong component in one’s fitness arsenal for finalizing that summer shred or show prep. But just how does it work? In this article, we will delve into the nitty-gritty details of how the Ketogenic Diet can benefit aesthetic-oriented athletes. What is the Ketogenic Diet? First and foremost, we must review what exactly the Keto Diet is. The Keto Diet is a 24/7 eating habit that places a heavier emphasis on dietary fats, moderate proteins and minimal to no carbohydrates. Entering into the keto state is a lengthy process worth its own entire article, but here is a brief overview of how to achieve it: the body’s primary energy source is glucose, which it uses for everyday homeostasis and physically demanding activities. To enter Keto, one must omit all ingested glucose from their diet. Due to the absence of glucose from carbohydrates, the body is then forced to enter the ketosis stage, during which it resorts to utilizing one of two alternative energy sources: glucose from the breakdown of ingested proteins and pre-existing muscle fibers, or ketones from the breakdown of ingested fats and pre-existing bodyfat. The latter is the goal state of the Keto Diet, during which one is only burning body and dietary fats as energy via internal ketone production. How the Ketogenic Continue reading >>

Ketogenic Vegetarianism - Ketogenic Diet

Ketogenic Vegetarianism - Ketogenic Diet

For the vegetarian, the ketogenic diet can seem like impossibility. The average dieter who consumes meat has a wide variety of options when it comes to meals. They simply eat all the meat they want and don't have to worry too much that they're exceeding their carb limits. Beef, pork, chicken, and fish can be consumed at every meal, thus providing the dieter with plenty of protein and fat and virtually no carbohydrates. While the meat-eating dieter often has to look for ways to include the minimal carbohydrates in their diet, the vegetarian must look for ways to avoid excess carbs. Before throwing your hands up in the air and shouting "I give up", let me assure you that indeed a vegetarian can follow a ketogenic diet with great success. As a vegetarian going on 15 years, I wanted to follow the ketogenic diet without resorting to meat products of any kind. Well, where there's a will, there's a way. After thorough research I devised a plan for "ketogenic vegetarianism." What I am laying out here is by no means a complete end-all guide for vegetarians following a ketogenic diet. My hope is that you will be able to use this information to confidently begin your diet with the realization that vegetarianism is not a roadblock in the pursuit of ketosis. Utilize the information here and add to it along the way. Ketogenic Diet for Vegetarians Before beginning a ketogenic vegetarian diet it is imperative that you map out the territory. You do not have the luxury that the meat-eating dieter has in that they can simply heat up a chicken breast or throw a burger on the grill. You have to find several foods that you can eat on your diet and have them ready at your disposal. You have to learn to read labels when you purchase foods for your diet because they will likely have a significa 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 >>

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 >>

Ketogenic Diets For Bodybuilders

Ketogenic Diets For Bodybuilders

Bodybuilders generally concentrate on building large muscles groups. While this is great, strong ligaments, tendons, bones, and joints are just as important to avoid injuries. Damage to tendons and ligaments are a serious problem when they occur because healing is very slow and the reoccurrence of the same injury is much to common. The bodybuilder, as well as everyone else, must provide the body with the full compliment of essential nutrition. This includes essential amino acids, essential fatty acids, vitamins, and minerals. The following is a general outline program to meet the basic essential nutrition. Bodybuilders can add specialty supplements as desired. Essential Amino Acids Protein and L-Glutamine Drink.Prepare a drink made with whey amino acid protein powder which is enriched with extra glutamine amino acid. The protein powder consists of a full compliment of amino acid isolates that heal the body and require no digestion. Prepare the drink by blending 8 to 16 oz of reverse osmosis with UV lamp water or unsweetened, low-sodium tomato juice with 1 heaping teaspoon (12 gm) of whey protein powder plus 1 rounded teaspoon (8 gm) of glutamine amino acid powder. Stirring vigorously with the teaspoon is sufficient. The whey protein must be specified on the carton as isolates from cross flow microfiltration and ion-exchange, ultrafiltered concentrate, low molecular weight, and partially hydrolyzed whey protein peptides rich in branched chain amino acids and glutamine peptides. The low-carbohydrate type at 1 gm per scoop or less is best, but it should not be more than 4-5 gm of carbohydrates per scoop. Do not substitute protein from soy, egg, casein, or any other source. Sugar or any other sweetener is unacceptable. Use the "natural flavor" without additives. This amino Continue reading >>

Free Keto (ketogenic) Bodybuilding Custom Meal Planner

Free Keto (ketogenic) Bodybuilding Custom Meal Planner

Ketogenic diet is a special case of the low-carb diet. It is even lower in carb than a low carb diet which means that there are fewer low net-carb vegetables and more nuts and oils. Otherwise, the keto (ketogenic) nutritional plan is simlar to the low-carb meal. Many people are interested in keto because it does seem to work miracles for fat loss. Before we go into WHY it works lets get this standard explanation of how keto works out of the way: The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted to glucose which is transported around the body for energy. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketones which server as the energy source. An elevated level of ketone bodies in the blood, a state known as ketosis. Many will go on further to create complicated explanations of how keto increases the metabolic rate and amplifies the fat loss beyond what could be expected from the caloric deficit. Maybe its true, maybe its not, but honestly, I dont buy it. I do not dispute that keto is great for fat loss, I have seen its results in myself but I think the reason is a lot simpler. The simple reason keto works so well for fat loss is that it causes you to lose your carb cravings. I have a sweet tooth at a level that most would call it a psychological addiction but after two to three weeks of very low carb levels I found that even I did not crave sweets any more ... or other carbs either! Once you get in this state, no willpower is required, you simply dont need carbs and you are not hungry either. This lack of sugar cravings was nothing short of a miracle to me. A consistent caloric deficit is required week after week, month after month for a succ 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 >>

My Low Carb Bodybuilding Experience

My Low Carb Bodybuilding Experience

I never planned to go 15 days with less than 50g carbs, it just sort of happened. Honestly, it was out of convenience that I had this low carb bodybuilding experience, actually. I had things going on and simplifying my diet made my life easier, which translates to less food prep, less time in the kitchen, and less food cleanup! The first few days were easy. But working in my favor were many factors. Among them, I’m no stranger to a ketogenic diet as a Paleo athlete. In fact, I’ve done contest prep for bodybuilding on a strict ketogenic diet before as an experiment. Further, my experience competing has tested and hardened my commitment and discipline with diet. I know my strengths, weaknesses, and triggers. I found myself feeling strong and decided I wanted continue past a few days to ensure my glycogen levels were depleted, and then in I’d experiment with a carb load. What I expected to happen was that I’d lose bodyfat by purposely tapping into my fat reserves, to eventually have a “flat” muscular look because of the depleted glycogen levels, and THEN I wanted to experiment with reintroducing carbs in a “loading” fashion to see how much my weight would fluctuate and how “full” my muscles would show. Bodybuilders have to learn to peak at the right moment on stage, so this was an opportunity to practice. My current hypothesis about my body is that my ability to synthesize carbohydrates is higher than others, and even higher than even I had imagined. Therefore, I wanted to deplete, and then reintroduce an even greater load of carbohydrates to fully fill glycogen levels. Basically, I wanted to see how “full” my muscles would get if I introduced even MORE carbs than I’ve ever loaded with. If you know me, you have to realize I’m a different breed. 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 >>

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 >>

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 >>

Bulking On A Ketogenic Diet; True Or False?

Bulking On A Ketogenic Diet; True Or False?

Is bulking on a ketogenic diet possible? There’s a lot of skepticism about whether bulking on a ketogenic diet is possible. Bodybuilders stick to diets all the time. There is not a single possibility not to care about your meal. You count calories, you weigh your dishes, and you never stop asking questions about the quantity of carbs and fats and proteins in different foods. The most important for you is to gain muscles via bulking. Using one or another diet you care about its influence. Some diets can burn fat for energy and this is good, but some diets could use protein from your muscles to produce energy and this is your fear. Speaking about bulking on a ketogenic diet opinions vary. Some individuals consider that muscles on a keto diet grow because of low insulin level and increased lipolysis. How does it happen? When the insulin level is low it helps to produce useful hormones such as growth hormone and testosterone. It is well-known those hormones make ones muscles bigger and bigger. There is also another opinion about bulking on a ketogenic diet. They say keto diet can reduce body muscles through using them for fuel. Generally bodybuilders intake a lot of proteins though the day. Actually protein is what you eat for breakfast, lunch and dinner. But in a ketogenic diet what you eat is fatty food. Your daily meal contains form fats for 60% and only 30% is protein. So normally you don’t get as many proteins as usually when you are on a keto diet. But you should. Eat some proteins after working out before you get to sleep. Your muscles need protein for growth. Also, to keep your body from burning muscles for fuel there has to be some fat reserves. Remain it there and you don’t have to worry about reducing muscles. Another opinion will tell how actually burn fat Continue reading >>

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 >>

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