The ketogenic diet is a low-carb, high-fat diet, similar to the Atkins diet and others, with the difference being that ketogenic is more extreme in that it puts the user into a state of metabolic ketosis, where a low-carb, high-fat ration lowers insulin and blood glucose levels and pushes the body to use ketone bodies/fats for energy.
After entering this state, the body begins to efficiently burn fat for energy, and even better, the fat in the liver is converted into ketone bodies to energize the brain.
Several different ketogenic diets
Standard keto diet
Carbohydrates are as low as 5 percent, fats are as high as 75 percent, and protein makes up the remaining 25 percent
Cyclical keto diet
This version of the ketogenic diet would Increase carbohydrate intake at specific times, such as adding 2 high-carb days a week. Similarly, some carbohydrates can also be eaten before and after physical activity. These manipulations add some calories, but in practice they can easily pull a person out of the metabolic/nutritional ketosis state they should stay in.
The level of blood ketone bodies indicates the degree of ketosis you're in, with the blue part of the chart being nutritional ketosis
High-Protein Ketogenic Diet
Similar to the standard ketogenic diet, the difference is that you can eat more protein, and the ratio of the three main energy substances is 60% fat, 35% protein, and the carbohydrates remain at 5%.
In general, athletes are more likely to use the higher-carb cycling version, while the standard and high-protein versions of the ketogenic diet have undergone more clinical research.
What to eat during the ketogenic diet
Ketogenic dieters can choose from a number of fat-rich ingredients:
Most meats, such as ham, red meat, turkey, muscle, bacon, and sausage
Fat-rich fish, such as tuna, salmon, trout, and mackerel
Eggs, omega-3 fatty acid eggs and free-range Eggs are ideal
Grass-fed butter and cream
Unprocessed cheeses such as cream cheese, blue cheese, cheddar cheese, goat cheese, and mozzarella
Avocados and butters are excellent sources of fat on a ketogenic diet
Nuts and seeds, choose from chia seeds, almonds, pumpkin seeds, walnuts, etc.
Vegetables that are low in carbohydrates, including tomatoes, peppers, onions and most leafy greens
Healthy fats and oils, you can choose from coconut oil, extra virgin olive oil and avocado oil, etc. Sith's wife has used grapeseed oil in his cooking, and top trainer Dave Palumbo especially promotes macadamia nut oil
Seasonings, you should choose healthy spices, herbs, salt and pepper etc.
Things not to eat while ketogenic
Sugar, no matter what diet, cakes, candies, sodas, ice creams, juices and shakes that contain a lot of refined sugar shouldn't be eaten, not to mention ketogenic, bye bye you nah donuts.
Alcohol, aside from the fact that alcohol does nothing for athletic performance, many alcoholic beverages contain a lot of sugars and starches that can end nutritional ketosis.
Starches and grains, cereal, pasta, and rice all have to say goodbye, and potatoes are off limits
Unhealthy fats and oils, such as deep-processed vegetable oils and salad dressings, and trans fats, which you should avoid at all costs
Fruits, which, while tasty and full of a variety of nutrients, are naturally loaded with sugars that can interfere with a ketogenic diet
Legumes, including chickpeas, peas, lentils, and kidney beans, to name a few, are healthy foods but not suitable for consumption during ketogenicity.
Tubers, as mentioned above with potatoes, are not helpful during a ketogenic diet, and carrots, potatoes, etc. are a no-no
Condiments and sauces, condiments aren't all bad, but it's the varieties that contain unhealthy fats and sugars that you need to be on guard against, like your favorite barbecue sauces and jams
The ones that Ronnie is on the right hand side of are the ones that make him forced to do 2 hours of aerobic masterpiece barbecue sauce every day, countless Maureen see Ronnie use also follow, and since then never out of shape
Ketogenic diet can be arranged for snacks
Many people like to snack, do not eat can not be given to eat is not a weight loss, the good news is that ketogenic recipes in the ketogenic recipes have a number of options to choose from the health of the snacks:
90% dark Chocolate
Cheese
Nuts
Low-carb shakes made with almond milk, cocoa powder, and nut butter
Hard-boiled eggs
Whole-fat yogurt, nut butter, cocoa powder, and egg white powder whipped together
Celery with salsa or avocado butter
What can you eat when you go out to a restaurant?
No matter what your dietary strategy, going out to eat is always a challenge, but there's always a solution if you're smart about it. For ketogenic, pick a protein (meat/eggs/fish), swap fries for veggies, burgers instead of buns, eat more cheese, and if you have to have a dessert, go for berries and cream
Fitness supplements during ketogenic
Nutrition Supplements aren't necessary, but there are a few that go hand-in-hand with physical activity and the ketogenic diet:
Creatine, which helps the body produce energy during heavy strength training and high-intensity exercise
Whey protein, which supplements the protein that may be underconsumed on the ketogenic diet
Minerals, which are taken through the intake of salt and other mineral supplements that help maintain the body's electrolytes and water balance. the body's electrolytes and water balance
Medium-chain triglycerides (MCT), a product commonly used by athletes, can be used directly as an energy source or converted into ketone bodies
Exogenous ketones, the ketogenic diet, as the name suggests, relies on ketone function, and there are now a lot of companies that offer oral ketones, but whether or not this stuff works and how useful it is remains to be seen. Something is not useful, how useful there is still some controversy
Health benefits of the ketogenic diet
Ketogenic diet is helpful for both diabetic and pre-diabetic patients, there are studies that show subjects with improved insulin sensitivity, weight loss, and conducive to recovery from type 2 diabetes.
Heart Disease
The ketogenic diet improves blood glucose, body fat content, blood pressure, and HDL cholesterol markers, favoring a lower risk of heart disease.
Epilepsy, the ketogenic diet was first used to help people with epilepsy, and studies have shown that it drastically reduces the frequency of seizures.
Cancer, many studies have found that the ketogenic diet slows the growth of tumors in patients and has been shown to work well in several cancers.
Polycystic ovary syndrome, where the ketogenic diet lowered insulin levels and helped treat the condition.
In addition to the above mentioned, the ketogenic diet has also been used to treat acne, Parkinson's, Alzheimer's disease, and also speeds up the recovery of people with brain injuries.
Ketogenic diet and bodybuilding and fitness
The ketogenic diet suits the needs of many people and is ideal for overweight obese, diabetic and others who want to increase their metabolic rate, whereas for athletes it's not always the perfect choice, let's say weight gain and muscle building are not the strong points of the ketogenic diet.
Implemented correctly, the ketogenic diet can help bodybuilders lower body fat, maintain good health, and increase focus and stamina, but there are some caveats to keep in mind:
Eat Enough Fat
The ketogenic diet requires that 75 percent of your calorie intake come from fat, and you'll have to go to butter, whole eggs, and sausage, a change that is psychologically hard to adjust to for most healthy people. change.
Moderate protein intake
Eat too much protein and the amino acids will be converted to sugar, causing you to have no way of getting into nutritional ketosis, a process called gluconeogenesis, and the principle of ketogenicity is high-fat, low-protein, which means you'll have to switch from your usual habit of tuna fish and chicken breasts to beef, bacon, and other methods of fat-loss you wouldn't touch during a period of fat loss greasy ingredients.
Hidden carbs are a big pitfall
The ketogenic diet requires that carbs be limited to 5 percent, so there's little room for error, and a lot of processed foods contain "hidden" carbs, so you'll want to look at the ingredient list for fructose syrup, corn syrup, and sucrose, to name a few.
Electrolytes are key
Electrolytes are important in any dietary strategy, and can make a big difference in the success or failure of a ketogenic diet, with magnesium, sodium, and potassium all necessary to avoid the fatigue, headaches, and other symptoms of the "keto flu.
In short, the ketogenic diet can be used in a fitness program, but you have to know what to do and how to deal with the challenges involved. Try to stick with it for a while and see if it works for you, knowing that the human body has a great ability to adapt, and in combination with strength training, the ketogenic diet can be a great way to lose fat while maintaining a lean body mass.