Transition to a metabolic state of ketosis, even for a short time can give a lot of positive benefits.
What is ketosis? The metabolic state of ketosis means that the number of ketone bodies in the blood exceeds normal, normal level. If the body is in a ketogenic state, then lipid metabolism in it stops, and it begins to break down body fat to provide energy for daily activities.
- What are the benefits of ketosis?
- Advantage No. 1
- Advantage number 2
- Advantage No. 3
- Advantage No. 4
- Scientific evidence
- What is ketosis?
- What are ketones or ketone bodies?
- How dangerous is the metabolic state of ketosis?
- Nuance No. 1
- Nuance number 2
- Nuance No. 3
- Nuance №4
- Anticatabolic effect of the ketogenic diet
- What is the best way to achieve ketosis?
- Muscle gain through cyclic ketogenic diets
- Diet
- Carbohydrates
- Keto diet: menu
- Breakfast
- Dinner
- High tea
- Dinner
- Training
- Additives
- What are the benefits of ketosis?
- Advantage No. 1
- Advantage number 2
- Advantage No. 3
- Advantage No. 4
- Scientific evidence
- What is ketosis?
- What are ketones or ketone bodies?
- How dangerous is the metabolic state of ketosis?
- Nuance No. 1
- Nuance number 2
- Nuance No. 3
- Nuance №4
- Anticatabolic effect of the ketogenic diet
- What is the best way to achieve ketosis?
- Muscle gain through cyclic ketogenic diets
- Diet
- Carbohydrates
- Keto diet: menu
- Breakfast
- Dinner
- High tea
- Dinner
- Training
- Additives
What are the benefits of ketosis?
Being in a state of ketosis even for a short time lapse has a lot of advantages.
Advantage No. 1
The main advantage of ketosis is that it activates body’s ability to use fat as a source energy that doesn’t happen while staying on high carb diet. On such a diet, the body draws energy from carbohydrates, and in in a state of ketosis, it begins to burn very effectively for these goals fat.
Advantage number 2
During ketosis, the body reduces the level of protein breakdown (with provided that you consume them in an adequate amount – 1.4 grams per 1 kg of body weight per day). Since the body enters a large the amount of fat, which means that he does not need oxidize proteins to produce glucose (glucogenesis).
During ketosis, the body reduces the level of protein breakdown (with provided that you consume them in adequate quantities)
Advantage No. 3
Another advantage of such a diet is associated with a low level of insulin in the body, which more actively stimulates lipolysis and the release of free glycerin compared to a regular diet, where the blood glucose level is 80-120 mg / dl. Insulin blocks the process of lipolysis, which means that it prevents the use of fatty acids as an energy source. In addition, at low the level of insulin in the body produces growth hormone.
Advantage No. 4
Another small but very important advantage of ketogenic diet is that in a state of ketosis, ketones, along with a large amount of protein, can suppress appetite. Despite the fact that a high-carb diet boosts it. Due to the fact that ketogenic a high fat intake (9 calories per 1) gram), you do not have to eat large amounts of food.
Scientific evidence
Fatty acid production from adipose tissue is stimulated adrenaline, glucagon, and is inhibited (suppressed) by insulin. Insulin is one of those hormones that is produced. pancreas in the presence of carbohydrates. Insulin function – maintain normal blood sugar by lowering it glucose concentration. If insulin is not produced at the right rate quantity, then the glucose level is out of control.
What is ketosis?
How does a ketogenic diet work?
Traditional diet: high intake carbohydrates
Glucose level rises → The pancreas produces insulin → Insulin transports glucose to cells → Energy
Ketogenic diet: high fat intake
Glucose level decreases → Lipase releases stores triglycerides → Fatty acids enter the liver → Liver produces ketone bodies → energy
Glucagon has the opposite effect of insulin. He also secreted by the pancreas, only when the glucose level in blood becomes too low. This usually happens when a person is starving or does not consume enough carbohydrates over a long period of time. In such situations glucagon converts glycogen stored in the liver into glucose.
When glycogen stores in the body begin to deplete, the degree beta oxidation increases, leading to mobilization of free fatty acids from adipose tissue. Thus arises metabolic state of ketosis. During beta oxidation of the liver produces ketone bodies (they cannot be absorbed in this organ), after which they enter the brain, where they are used in quality of “fuel”. Free fatty acids can then also be turned into a substrate for energy production.
What are ketones or ketone bodies?
Ketone bodies (CT) – a by-product formed in the process processing fatty acids into energy. Fatty acids alone are oxidized. in the liver to generate energy, others are only partially oxidized, to form an acetoacetate substrate that is processed into beta hydroxybutyric acid. Together, they are all called ketone bodies. All tissues containing mitochondria, including muscles and the brain can use them.
How dangerous is the metabolic state of ketosis?
The benefits of a ketogenic diet outweigh its disadvantages, however, as with any other diet, you must consult your doctor before you stick to it. Here are some of its nuances:
Nuance No. 1
During the first few weeks of being on ketogenic the body’s diet must go through a “metabolic shift.” In it time may be a little tired, foggy consciousness and even dehydration due to increased dehydration, caused by active diuresis and depletion of glycogen stores.
Once the body gets used to producing ketones as main energy substrate, then you will see that the level energy has become much higher than before and you no longer have to to face the problems of high-carb diets. Besides, it must be remembered that hydration at this time is of primary importance value, especially before, during and after training.
Nuance number 2
Due to the large amount of saturated fat in the diet, lipid blood profile turns into one of the most important ketogenic diet. Although a diet can be built on the basis of healthy unsaturated fats, yet it’s not as nice as eating an egg or omelet with cheese, fried in butter with slices bacon!
Around the lipid profile there is a lot of controversy. Some people, adhering to a ketogenic diet, there is a decrease in the level cholesterol, while in others it rises.
Nuance No. 3
Due to the restriction of carbohydrates (up to less than 50 grams per day), micronutrient deficiency problems may occur. During staying on a low-carb diet the body lacks such elements like thiamine, folic acid, calcium, iron, and potassium magnesium. The only way out of this situation is to take high quality multivitamins to get a daily dose of all these substances. To improve bowel function, take supplements on basis of dietary fiber.
Nuance №4
Ketoacidosis is a condition that occurs when the level of ketones in the blood get out of control, which is serious danger to people with diabetes. When in the body a huge amount of ketones is produced, the pH level in the blood falls and creates a highly acidic environment. If you do not suffer this disease, then worry about it is not worth it, since the controlled level of ketone body production allows keep the pH in the blood within normal limits.
Anticatabolic effect of the ketogenic diet
Each low-calorie diet has a catabolic effect, that is, it can lead to loss of muscle mass. It is in many ways due to the fact that you consume less energy, so the body begins to draw it from other tissues (for example, protein). To that it should be added that many dieters do a lot aerobic exercises, which in the future can destroy muscle the cloth. In order to produce energy, the brain can also use protein for glucose synthesis. This process is called gluconeogenesis.
In a state of ketosis, the brain will give preference to this ketones, not glucose. And it’s good for us! The body does not have to break down proteins for energy!
In a state of ketosis, the brain will give preference to this ketones, not glucose. And it’s good for us! The body does not have to break down proteins for energy! Instead he will use fat reserves in the body. Exactly this The benefits of low-carb diets are explained.
What is the best way to achieve ketosis?
Through experimentation, I have found that the best way to achieve metabolic state of ketosis – start by consuming large the amount of fat and less protein. After you enter ketosis, fat intake can be reduced, and protein – increase. Keep in mind that adaptation takes about 3 weeks, so be patient!
Ultimately, your daily range of macronutrients should look like this: fats – 60-70%, proteins – 20-30%, and carbohydrates should not exceed 50 grams per day.
Muscle gain through cyclic ketogenic diets
Want to learn how to use cyclic ketogenic diet to gain more muscle mass, reducing fat accumulation to a minimum? Read on!
In the last article, I set out the scientific evidence regarding metabolic state of ketosis. We saw that ketosis is optimal metabolic state to activate cleavage food and fat accumulated in the body. This is one of the main the advantages of this diet. We also learned that ketosis creates anti-catabolic environment even while on low calorie diet. Now we have to answer the last question: “How can one use a cyclic ketogenic diet (CKD) gain muscle mass, while reducing the accumulation of fat in the body to a minimum? ”
Diet
The main disadvantage of a ketogenic diet is considered low. energy during exercise, and due to lack of carbohydrates in the diet it is difficult to adhere to for a long period of time. If you are willing to put up with this, that CKD may best choice for you. Just keep in mind that the period of adaptation take about 3 weeks, and you have to forget about carbohydrates. To me personally CKD is great, especially when powered by mass. I’m gaining weight and at the same time I have enough energy to perform heavy exercises.
The most important aspect of using CKD as a tool for mass gain – set the amount of calories consumed by 20% exceeding your normal daily level (multiply body weight at ≈ 13). The best way to consume a lot of calories is to eat more. meat, chicken, fish, whole eggs, sausages, bacon, vegetable oils, as well as drink protein. To achieve optimum “ketogenic ratio” consume approximately 1.5 grams of fat per 1 gram of protein. Try to eat 5-10 times a day. It will allow constantly nourish the muscles with everything necessary for growth substances.
The best way to consume a lot of calories is to eat more meat, chicken, fish, whole eggs, sausages, bacon, vegetable oil, and also drink protein.
The most significant difference between using CKD for “mass” and “drying” is the consumption of carbohydrates. While eating by weight, I recommend practicing a 36-hour carbohydrate load. This time is quite enough. The next important difference is what you should consume 1000 calories from carbohydrates with large approximately 2 hours before whey protein workouts on Wednesday. The main purpose of such a carbohydrate load is increase muscle glycogen stores to be able to maintain training intensity.
Get started with high glycemic carbohydrates index, then move on to lower products. Other option – just eat what you want. So many of people. If you follow this path, try to consume minimum amount of fat. Want a donut? Choose the one in which is less fat! However, if you know that you can reset fat is pretty fast, then you can’t refuse anything to yourself.
Carbohydrates
Since you will be loaded with carbohydrates from Friday evening to Sunday morning, then on Sunday you definitely need give everything to the maximum (when glycogen reserves are replenished). AT this is the main point of carbohydrate loading. Next power the training will be on Wednesday, and I advise you to use 1000 before it calories with carbohydrates (preferably “simple”). For what? The fact, that on Wednesday you’ll have a pretty low glycogen supply, and the influx carbohydrates will significantly replenish it, which will allow you with more effectiveness to conduct a workout. Next strength training will be Friday night, followed by carbohydrate loading. In this workout you have to work out all the muscle body groups working with heavy weights. It is necessary that run out of glycogen reserves, and also cause the anabolic effect when you start consuming carbohydrates.
Keto diet: menu
So, we now know some basic principles of a keto diet, it’s time to familiarize yourself with the keto diet menu.
Breakfast
- Fried eggs (three eggs; weight – about 180 grams; calories – 264 kcal);
- protein shake (one serving; 30 grams; 121 kcal);
- toast with cheese (weight – 50 grams; calories – 197 kcal).
Dinner
- Brown rice (30 grams; calories – 88 kcal);
- chicken breast (fried or boiled; weight – 170 grams; calorie content – 276 kcal);
- cheese (thirty grams, 109 kilocalories) kcal.
High tea
- Protein shake (one serving; 30 g; 121 kcal);
- almonds (30 gr.; 134 kcal).
Dinner
- Salmon (130 grams; 256 kcal);
- brown rice (30 grams);
- salad (30 grams).
- Second dinner
- Cottage cheese (one hundred grams);
- casein (30 grams).
The described menu contains 1938 calories per day, in 211 grams of protein, 90 grams of fat and only 81 gram of carbohydrates.
This menu should not be regarded as an indispensable rule. keto diets, which in no case should be broken. Rather it is recommendation for calculation. Now you know in general terms how much proteins, calories and fats are necessary, products can be selected by yourself.
Training
I will not go into the details of training, because all people react differently to different exercises. The main advice is in work out one half of your body well on Saturday when your body will be loaded with carbohydrates, and work the other half on Wednesday after carbohydrate loading. Bleed your whole body on Friday (1-2 sets before muscle failure) before an evening load carbohydrates. Another important tip is to perform highly effective exercises such as squats, lunges, deadlifts, deadlifts tilted barbell, bench press, army bench press, dumbbell / barbell lift for biceps, extension of arms to triceps, bench press with a narrow grip, lifting back biceps. These are undoubtedly the best exercises for mass gain that should make up the core of your training programs. I highly recommend performing them with varying degrees intensity. For example, have you ever tried to perform triple drop set in deadlift in the power frame? I mean that you need to perform basic exercises in drop sets with minimal rest breaks. In another article, I will describe how to do it. do.
As for approaches and repetitions, I advise you to perform 1-2 extremely intense approach in 3-4 exercises for each part of the body (mainly for large muscle groups, and not for small). amount reps keep in the range of 4-10. When I perform less than 4 reps, then usually do it slowly, with a 5 second pause for the peak of muscle contraction.
Perform high-performance exercises such as squats, lunges, deadlift, tilt barbell pull, bench press, army bench press, lifting dumbbells / barbells to biceps, extension of arms to triceps, bench press with a narrow grip, lifting the biceps with a reverse grip.
Keep your gym stay to a minimum. Many people spend whole hours in it! That is unnecessary. Try to give your best to the shortest possible time and go to rest.
I highly recommend doing cardio only 10 minutes before workout to warm up, and after it to cool. Too a lot of cardio will reduce your ability to exercise. Besides In addition, this will not allow you to get the most out of power “to the mass.”
Additives
As for supplements, I’m a supporter of taking vitamins C, A and E, as well as high quality multivitamins. But the best supplements are those that promote glucose utilization (duplicate anabolic functions of insulin). They will allow you to quickly reach conditions of ketosis, as well as improve the absorption of carbohydrates. Correct the mode of administration of such additives is as follows:
Sunday / Monday / Tuesday
- 120 g vanadyl sulfate, divided into 6 meals
- 1000 mg of chromium picolinate divided into 5 meals
- 1000 mg magnesium divided into 4 meals
Wednesday
- 50 mg vanadyl sulfate with carbohydrates
- 400 mg of chromium picolinate with carbohydrates
- 250 mg of magnesium with carbohydrates
Friday evening / Saturday evening
- Same as Monday and Tuesday
Alpha Lipoic Acid is another powerful glucose utilizer, mimicking the effects of insulin. The schedule for his admission should be as follows:
600-1200 mg per day, divided into several doses
The dosage is the same as when taking other disposers glucose. On Wednesday, alpha lipoic acid must be taken in amount of 200 mg.
The combination of creatine monohydrate and glutamine will also serve you good service. They should be taken in large quantities only in carbohydrate loading time to improve cell hydration. Together with carbohydrates, take 10 g of creatine and 20 g of glutamine. AT low carb days, take 5 g of creatine and 10 g of glutamine. If If you can’t afford glutamine, take only creatine. Many athletes add sugar to it. It will also benefit you in carbohydrate loading time.
Note: if you are going to be loaded with donuts, then I I highly recommend taking 1 g of HCA (Garcinia cambogia) 30 minutes before meals. This will help to avoid overeating and “push”. glucose into muscle, not fat.
According to the materials: http://www.bodybuilding.com/content/in-depth-look-at-ketogenic-diets-and-ketosis.html