Truth
Ketogenic diets (more specifically the cyclical ketogenic diet) are the most effective diets for achieving rapid, ultra low bodyfat levels with maximum muscle retention! Now, like all such general statements there are circumstantial exceptions. But done right – which they rarely are – the fat loss achievable on a ketogenic diet is nothing short of amazing! And, despite what people tell you, you’ll also enjoy an incredible high of energy and an overall sense of well-being.
perception
Despite these promises, more bodybuilders/shapers have had negative experiences than seen positive results. The main criticisms are:
- chronic lethargy
- unbearable hunger
- Drastic drop in gym performance
- severe muscle loss
All of these criticisms result from not heeding the caveat above: The ketogenic diet must be done right! It should be realized that they are completely unique metabolic patterns that do not follow any of the previously accepted ‘rules’ of dieting. And there is no half way; Consuming 50 grams of carbs and high protein per day is not ketogenic!
So how ‘right’ are ketogenic diets? Let’s take a quick look at how they work.
Overview of Ketosis
Simply, our body, organs, muscles and brain can use either glucose or ketones for fuel. It is the function of the liver and pancreas (mainly) to regulate fuel supply and they show a strong bias towards sticking to glucose. Glucose is the ‘preferred’ fuel because it is obtained in abundance from the diet and is readily available from liver and muscle stores. Ketones intentionally have to be synthesized by the liver; But the liver can readily synthesize glucose (a process known as ‘gluconeogenesis’ that uses amino acids (proteins) or other metabolic mediators) as well.
We do not get beta hydroxybutyrate, acetone or acetoacetate (ketones) from the diet. The liver synthesizes them only under pressure; As a last resort in situations of severe glucose deficiency such as starvation. In order for the liver to believe that ketones are the order of the day, several conditions must be met:
- Blood glucose should be less than 50mg/dl
- Low blood glucose should result in low insulin and high glucagon.
- Liver glycogen must be low or ’empty’
- Must not have an abundant supply of gluconeogenic substrates available
It is important to mention at this point that it is not really a question of being ‘in’ or ‘out’ of ketosis; We either don’t run entirely on ketones or we don’t. It’s a gradual and careful transition so that the brain is fueled consistently and evenly… ideally. Ketones should be produced in small amounts by blood sugar levels of around 60mg/dl. We consider ourselves to be in ketosis when there is a higher concentration of ketones than glucose in the blood.
The reality is that most people — especially weight trainers — have consumed glucose regularly for at least a few decades. The liver is fully capable of producing ketones, but highly efficient gluconeogenic pathways are able to maintain low-normal blood glucose above the ketogenic threshold.
Combine this with the fact that many people are at least partially insulin resistant and have elevated fasting insulin (the upper end of the normal range, anyway). Small amounts of blood glucose from gluconeogenesis induce sufficient insulin release to blunt glucagon output and production of ketones.
Sudden glucose depletion will result, initially, in most people in the form of lethargy, hunger, weakness, etc. – until ketosis is achieved. And ketosis won’t be reached until the liver is forced to quit with gluconeogenesis and start producing ketones. As long as dietary protein is sufficient, the liver will continue to produce glucose and not ketones. Therefore no carb, high protein diets are not ketogenic.
What’s so great about ketosis, anyway?
Many good things happen when the body switches to running primarily on ketones:
- Lipolysis (bodyfat breakdown) is substantially increased
- Muscle catabolism (muscle loss) is substantially reduced
- Energy levels remain high and in a stable state
- Subcutaneous fluid (aka ‘water retention’) is lost
Basically, when we are in ketosis our body is using fat (ketones) to fuel everything. So, we’re not breaking down muscle to provide glucose. that is, the muscle is being spared because it has nothing to offer; Fat is all the body needs (well, to a large extent). For the dieter, this means a much smaller muscle loss than what can be achieved on any other diet. correct?
As a bonus, ketones yield only 7 calories per gram. This is more than the equivalent mass of glucose but significantly less (22%, in fact) than the 9 calorie gram of fat from which it came. We love metabolic inefficiencies like that. They mean that we can eat more but the body does not get calories.
Even better, ketones cannot be converted back into fatty acids; The body flushes out any excess in the urine! Speaking of which, there would be quite a bit of urine; The decline in muscle glycogen, low insulin and low aldosterone, all parallel the massive extravasation of intra- and extracellular fluid. To us this means hard, defined musculature and quick, visible results.
In regards to energy, our brain really likes ketones so we feel fabulous in ketosis – clear headed, alert and positive. And because there’s never a shortage of fat to supply ketones, energy is at an all-time high. You typically sleep less and feel more refreshed in ketosis.
doing it right
From the above you will feel that in order to go into ketosis:
- Carbohydrate intake should be zero; Zero!
- Protein intake should be low – max 25% of calories
- Must contain 75%+ of calories from fat
With low insulin (due to zero carbs) and on maintenance or low calories, dietary fat cannot be stored in adipose tissue. Low-ish protein means that gluconeogenesis will quickly prove insufficient to maintain blood glucose and the body, whether it likes it or not, still has all the damned fat to burn.
and burns it. High dietary fat is oxidized for cellular energy in a normal fashion but generates amounts of acetyl-CoA that exceed the capacity of the TCA cycle. An important consequence is ketogenesis – the synthesis of ketones from an excess of acetyl-CoA. In more general terms: high fat intake “forces” ketosis on the body. That’s how it’s ‘done right’.
Now all you have to do is throw out everything you thought about fat. First, fat doesn’t “make you fat”. Much of the information about the evils of saturated fat in particular, is pretty inconsistent or just plain wrong anyway; This is doubly inappropriate on the ketogenic diet. Saturated fats make ketosis fly. and do not worry; Your heart will function better and your insulin sensitivity will not decrease (there is no insulin in the first place)!
Once in ketosis it is not necessary, technically speaking, to maintain absolute zero carbs or low protein. But it’s still better if you want to get the biggest rewards. Also, assuming you’re training hard, you’ll still want to follow a cyclical ketogenic diet where you get to eat all your carbs, fruit and whatever, every 1-2 weeks anyway (More on this in another article).
Don’t be mistaken; ‘Done right’ doesn’t make ketogenic dieting easy or fun for the culinary acrobat among you. If you don’t love animal products they are probably the most restrictive diet you can use and are not an option. Get out your nutritional almanac and work on a 20:0:80 protein:carb:fat diet. Yes, it’s boring. As an example, your authors daily ketogenic diet at 25:0.5:74.5 is only 3100 calories:
10 xxl whole eggs
160 ml pure cream (40% fat)
400 g minced meat (15% fat)
60 ml linseed oil
30 g whey protein isolate
supplement?
There are many supplements that help make the ketogenic diet more effective. However, many popular supplements will go to waste. Here’s an overview of the main ones:
- Chromium and ALA, while not ‘mimicking’ insulin as many claim, do increase insulin sensitivity resulting in lower insulin levels, higher glucagon and a faster descent into deep ketosis.
- Creatine is a bit wasteful – at most 30% can be taken up by muscles, which, without glycogen, cannot be meaningfully ‘volumized’.
- HMB (if it works) would/should be an excellent supplement to shorten the catabolic period before ketosis is achieved
- Tribulus is excellent and is highly recommended as it supports the enhanced testosterone production of a ketogenic diet
- Carnitine in the L or acetyl-L form is an almost essential supplement for the ketogenic diet. L-carnitine is necessary for the formation of ketones in the liver.
- Glutamine, free-form essential and branched-chain amino acids are suitable for pre and post training. Don’t overdo glutamine as it supports gluconeogenesis
- ECA stack fat burners are very useful and important, however don’t worry about the inclusion of HCA
- Flaxseed oil is great but don’t think you need 50% of your calories from essential fatty acids. 1-10% of calories is more than enough.
- Whey protein is optional – remember you don’t want too much protein
- A soluble fiber supplement that is non-carbohydrate based is good. But walnuts are easier.
conclusion
Ketogenic diets offer several unique benefits that cannot be overlooked if you are pursuing the ultimate, low bodyfat shape or physique. However, they are not the most user-friendly of diets and any ‘medium base’ compromise you may prefer would be the worst of all worlds. Your choice is to correct them or not to do them at all.
Source by Damon Hayhow
