The ketogenic diet allows your body to breakdown its stored fat. It is one of the main methods used in bodybuilding to build muscle mass while decreasing body fat. Most bodybuilders on the ketogenic diet set their daily calorie intake to 20% over their usual calorie level. This is not a set figure and can be adjusted on an individual basis. It is simply a guideline to get you started in the right direction.
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To get the additional calories needed on the ketogenic diet, you will need to eat chicken, steak, fish, sausage, whole eggs, bacon, and protein shakes. You want keto ckd to consume 1.5g of fat for every gram of protein. Aim to eat upwards of 5 meals a day. Your muscles need the additional meals to grow. After all, a major part of bodybuilding includes supplying your muscles with nutrients.
While you're on the ketogenic diet, it is recommended that you load up on carbohydrates for about a 3 day cycle. On the third day, consume 1000 calories worth of carbs at least two hours before your workout for that day. You can pick between two options of car-loading. You can either 1) eat anything that you want or 2) start with high glycemic carbs and then switch to low glycemic carbs. If you decide to eat anything that you want during this phase, then you should stick to low-fat carbs. The whole purpose behind the carb-loading is to increase the glycogen in your muscles which will allow you to endure an intense workout.
For example, let's say you begin carb-loading on Friday. By Sunday, your muscles will have a substantial amount of glycogen in them. This will be the day that you workout. It is best to only work out half of your body at this time with weights. Schedule your next workout on Wednesday and be sure to eat 1000 calories worth of carbs before you begin exercising. By Wednesday, your glycogen will be low and the pre-workout carb load will help you to workout intensely. This time you will perform exercises targeting the other half of your body with weights.
The next workout should be scheduled for Friday before you begin the 3 day cycle of loading up on carbohydrates. This workout should be a full body workout with 1-2 sets per exercise completed until failure. Make barbell rows, bench press, military press, barbell/dumbbell curls, tricep pushdowns, close bench, squats, lunges, deadlifts, and reverse curls to core of your workout. The purpose of this workout is to completely deplete your glycogen stores in the body. However, keep cardio to a minimum. Ten minute warm-ups before each workout is fine, but don't go overboard.
Ketogenic diets have been in use since 1924 in pediatrics as a treatment for epilepsy. A ketogenic (keto) diet is one that is high in fat and low in carbs. The design of the ketogenic diet is to shifts the body's metabolic fuel from burning carbohydrates to fats. With the keto diet, the body metabolizes fat, instead of sugar, into energy. Ketones are a byproduct of that process.
Over the years, ketogenic diets have been used to treat diabetes. One justification was that it treats diabetes at its root cause by lowering carbohydrate intake leading to lower blood sugar, which in turn, lowers the need for insulin which minimizes insulin resistance and associated metabolic syndrome. In this way, a ketogenic diet may improve blood glucose (sugar) levels while at the same time reducing the need for insulin. This point of view presents keto diets as a much safer and more effective plan than injecting insulin to counteract the consumption of high carbohydrate foods.
A keto diet is actually a very restrictive diet. In the classic keto diet for example, one gets about 80 percent of caloric requirements from fat and 20 percent from proteins and carbohydrates. This is a marked departure from the norm where the body runs on energy from sugar derived from carbohydrate digestion but by severely limiting carbohydrates, the body is forced to use fat instead.
A ketogenic diet requires healthy food intake from beneficial fats, such as coconut oil, grass-pastured butter, organic pastured eggs, avocado, fish such as salmon, cottage cheese, avocado, almond butter and raw nuts (raw pecans and macadamia). People on ketogenic diets avoid all bread, rice, potatoes, pasta, flour, starchy vegetables, and dairy. The diet is low in vitamins, minerals, and nutrients and require supplementation.
Low carbohydrate diet is frequently recommended for people with type 2 diabetes because carbohydrates turn to blood sugar which in large quantities cause blood sugar to spike. Thus, for a diabetic who already has high blood sugar, eating additional sugar producing foods is like courting danger. By switching the focus from sugar to fat, some patients can experience reduced blood sugar.
Changing the body's primary energy source from carbohydrates to fat leaves behind the byproduct of fat metabolism, ketones in the blood. For some diabetic patients, this can be dangerous as a buildup of ketones may create a risk for developing diabetic ketoacidosis (DKA). DKA is a medical emergency requiring the immediate of a physician. DKA signs include consistently high blood sugar, dry mouth, polyuria, nausea, breath that has a fruit-like odor and breathing difficulties. Complications can lead to diabetic coma.