Studies show low-carb diets reverse type 2 diabetes, prevents heart disease, and promote rapid fast weight loss without hunger, said Volek, a professor at Ohio State University. McCarthy’s weight loss motivation was a desire to be healthy for her daughters, Vivian and Georgette, with husband Ben Falcone.
McCarthy, who has been overweight most of her life, said she had tried many times to lose weight on various diets, and wishes she were naturally skinny.
This diet provides you with the ability to lose stored fat while protecting lean muscle mass. The key to the SKD is switching to a high fat, low carbohydrate, moderate protein balance in your diet. This diet works best for those athletes that engage in high intensity workouts, like sprints, or those bodybuilders achieving aesthetics.
One of the best ways to do this is to combine branched chain amino acids (BCAA), protein, and liquid carbohydrates. This diet is for two different types of people: the finely tuned athlete and the average person who wants more carbohydrates in their diet.
The benefit of the CKD is to keep you lean while allowing slow muscle gains – even large muscle gains over time. You will want to take one day per week and add between 300 and 600 grams of carbohydrates to your diet. While these single days of carbohydrate laden meals will technically take you out of ketosis, you are still in a ketogenic state the rest of the week so you still maintain that balance and the benefits of a ketogenic lifestyle. David Perlmutter, author of Grain Brain, says the low-carb ketogenic, Paleo and Atkins diet prevents — and in some instances reverses — Alzheimer’s disease and ADHD.
One of the biggest problems with rapid weight loss in other diets is that you not only lose fat, but muscle as well. This is because with high-intensity workouts, you need a carbohydrate based diet for fast burning before the workout or race. You are going to want to introduce these carbohydrates at very specific times in relation to your performance, typically 30 minutes prior to a workout. This is going to get amino acids in the body quickly to help with muscle repair whereas eating protein may not be enough. To fully engage in the ketogenic lifestyle to improve performance, there are some changes to diet that can get you to your optimal performance level. With the SKD, your body starts to convert the food you eat into ketones that is used as your body’s fuels source.
A good rule of thumb for calculating the appropriate level of carbohydrates is 1.1 grams of carbohydrates per pound of bodyweight right after a workout.
On the flip side, the average person that wants to be able to introduce carbohydrates on a weekly basis. You want to make sure these are slow burning carbohydrates and be focused around highintensity or heavy lifting workout days.
This can be hard for some to cut out carbohydrates completely so it is alright to add a high carb day once or twice per month if needed. The idea behind the CKD is to fluctuate your glycogen levels to allow for the high carbohydrate impact. Spikes in blood sugar are responsible for increased cravings, overeating, and low energy levels. By keeping the blood sugar stable, you are able to control your cravings and the portions you eat.
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