diabetestalk.net

What To Do For Ketosis

Share on facebook

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 Continue reading >>

Share on facebook

Popular Questions

  1. Phoenix/Rising

    How do I gain maximum muscle on keto?

    I know that keto is usually considered a fat loss diet, but the fact is that I just plain feel better following a keto diet. Seems like carbs (even low GI ones) really upset my digestive system. Not to be overly graphic, but honestly, it just gives me gas and the runs haha!
    So I've decided that I want to add muscle mass and strength, but I want to stay on a (mostly) ketogenic diet because I just feel better with it. I've heard about three approaches to this:
    - Targeted Ketogenic Diet
    - Cyclical Ketongenic Diet
    - Timed Carbohydrate Diet
    I've heard "TCD" is kind of like "TKD" on "steroids" (some other thread I can't find now) but I have no idea how to work with it. I do understand that in general I need to have carbohydrates before my lifting workout and after, but I'm not sure how to calculate how many, especially given the fact that I'll need an *excess* of calories to spur muscle growth. Not only that, but with that much protein (aiming at about ~250g/day), I'm concerned I'll be knocked out of ketosis.
    So, a few questions:
    - TKD vs. CKD - which leads to better muscle gains?
    - Is TCD realistic, how do you execute it properly (links that I may have missed appreciated) and will I gain as much or more than TKD or CKD on it?
    - Can a properly executed ketogenic mass building diet put on as much muscle as a "standard" bodybuilding diet?
    Now, one more twist.
    I also practice Krav Maga (martial art) twice a week. It's a very intense workout that gets my heart rate way up there for about an hour. Using a heart rate monitor, I once found that my average calorie burn in one of these classes is about 800-1200 calories (no I'm not kidding). My concern is that any gains I'll be making while lifting would be negated by too aerobically an intense workout. Should I just "carb up" prior to these classes (perhaps with some fruit?) and a little after to prevent muscle loss?
    Final question: since my gut doesn't get along so well with bread, pasta, potatoes, etc., (and I hate sweet potatoes, they make me gag, sorry!), is there a good supplement you can recommend instead?
    Thanks in advance

  2. Ozeren44

    I had to look up the "Timed Carb Dieting", but I believe I get the idea.
    You basically stay really low in carbs just like a SKD would under 25g a day with one exception. After a workout, you pound in that 60-100g of carbs to refuel your supply of glycogen. Theoretically, with that high of a spike in carbs, insulin will spike and will funnel all those carbs to the muscles. After the carbs, take your protein right after just like a normal PWO shake. Again, with insulin spiked, all that protein will be funneled to the muscles to repair and aid in recovery.
    There is very little difference between the TKD and TCD. The only difference is that TKD approach actually puts around 30-50g carbs about 30 minutes before the workout. This is because when you are on a keto diet your muscle glycogen is naturally lower than say a normal diet at its base rate. Normal diet is around 100-110 mmol. Ketogenic diets keep you at around 70 mmol. TKD basically gives you just enough glycogen to workout and then consume a protein shake after for recovery.
    Either way may work, but it will take some testing to see how your body reacts. Test it and tell us how it goes on either. Take not of how to feel prior to the workout and how you feel about 1 hour after the workout.
    You can try for more liquid carbs for upset stomach problems. Many have reported that it does not upset their stomach nearly as much. Use primarily dextrose or some other really fast carb. For those really intense workouts I would definitely ingest a little carb as it is an extended high intensity workout.
    Only thing you can do is test it out to see how your body reacts to it.

  3. andymant

    Hi Pheonix
    My advise is as follows:
    Both CKD and TKD will result in muscle gains if executed correctly. If your weekly calories and the same on either of these diets then you will have the same gains. However, it has been mooted on these forums that CKD can result in more weight being put on and by that i need more fat as well as muscle. I believe it is because its harder to monitor that TKD so easier to go overboard on a carb up period. On Reddit there is a guy called Darthluigi who has been bulking on TKD for several years and he is huge and around 6% BF, I believe that TKD will give more steadier/leaner gains IMO
    I believe that a TCD diet will result is more weight gain but a large proportion of that will be fat as well. I would stick to TKD
    Yes any diet will add muscle mass as long as your protein is right, just make sure you eat at a surplus. If you want to minimalise fat gains eat 200-300 cals above maintenance, if you arent worried about fat gain just eat everything in site ;-)
    If you burn that many calories in a session then just eat 800-1200 calories more, i wouldnt carb up for that just eat more keto food to compensate and take your 50g of TKD carbs pre-workout that day rather than splitting it. I would avoid fruit as this will not go to your muscles, it will go to your liver and replenish glycogen there
    Finally in terms of carbs i would use pure Dextrose, you can get this from most health stores or online, i would take 15-25g pre work out with some protein and the same after on weight days and all pre on your Krav Maga days
    Good luck

    Originally Posted by Phoenix/Rising
    I know that keto is usually considered a fat loss diet, but the fact is that I just plain feel better following a keto diet. Seems like carbs (even low GI ones) really upset my digestive system. Not to be overly graphic, but honestly, it just gives me gas and the runs haha!
    So I've decided that I want to add muscle mass and strength, but I want to stay on a (mostly) ketogenic diet because I just feel better with it. I've heard about three approaches to this:
    - Targeted Ketogenic Diet
    - Cyclical Ketongenic Diet
    - Timed Carbohydrate Diet
    I've heard "TCD" is kind of like "TKD" on "steroids" (some other thread I can't find now) but I have no idea how to work with it. I do understand that in general I need to have carbohydrates before my lifting workout and after, but I'm not sure how to calculate how many, especially given the fact that I'll need an *excess* of calories to spur muscle growth. Not only that, but with that much protein (aiming at about ~250g/day), I'm concerned I'll be knocked out of ketosis.
    So, a few questions:
    - TKD vs. CKD - which leads to better muscle gains?
    - Is TCD realistic, how do you execute it properly (links that I may have missed appreciated) and will I gain as much or more than TKD or CKD on it?
    - Can a properly executed ketogenic mass building diet put on as much muscle as a "standard" bodybuilding diet?
    Now, one more twist.
    I also practice Krav Maga (martial art) twice a week. It's a very intense workout that gets my heart rate way up there for about an hour. Using a heart rate monitor, I once found that my average calorie burn in one of these classes is about 800-1200 calories (no I'm not kidding). My concern is that any gains I'll be making while lifting would be negated by too aerobically an intense workout. Should I just "carb up" prior to these classes (perhaps with some fruit?) and a little after to prevent muscle loss?
    Final question: since my gut doesn't get along so well with bread, pasta, potatoes, etc., (and I hate sweet potatoes, they make me gag, sorry!), is there a good supplement you can recommend instead?
    Thanks in advance

  4. -> Continue reading
read more close

Related Articles

More in ketosis