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27.12.2015
Along with the Atkins diet and the South Beach diet, individuals who are interested in low carbohydrate approaches to dieting will likely want to look into the Keto Diet. The idea of the ketone diet is to get your body into a process called Ketosis where you stop burning carbohydrates as fuel and instead turn to the burning of what are known as ketones.
Many keto activists advise that number to be 30 grams of carbohydrates but most individuals can still maintain ketosis while consuming the 50 grams and this allows for a little more leeway in the diet since you can increase the consumption of vegetables and a variety of flavoring's that contain a few grams of carbohydrates. Usually people who are involved with exercise will follow either a TKD (targeted keto diet) or a CKD (cyclical keto diet). A CKD on the other hand is a diet where you will eat a minimum amount of carbohydrates per day (that 30-50 gram number) and then on the weekend (or at a time that is appropriate for you) do a large 'carb-up' phase where you will eat a large amount of carbohydrates in an effort to refill your muscle glycogen stores so you can continue to workout the coming week. Normally right before the carb-up phase you will do a depletion workout where you try and get your muscles to completely eliminate their glycogen supply. To figure out how many fat grams specifically you want, you would take the total number of calories it takes to maintain your body weight (normally around 14-16 calories per pound of body weight). Divide these numbers by however many meals you wish to eat per day to get the basic layout for your diet.
Now this brings us to the weekend carb load period and usually the 'fun' part for most individuals. Since you won't be eating very much fat at all, there is less likely of a chance that these carbohydrates will get turned into body fat as they will be going towards filling up your muscle glycogen stores once again.
Most people will choose to begin their carb-up on Friday night and end it before bed on Saturday.
Try and aim to keep your protein the same at one gram per pound of body weight and then take in 10-12 grams of carbohydrates for every kilogram of body weight.
During weekend carb loading, you are able to eat large quantities of carbohydrate containing foods, cereal, bagels, rice chips, candy, pasta and so on. Note that you can have some fat here, since it will be hard to consume many of the foods you really want to eat without being allowed any (pizza for instance) but do your best to keep your fat grams around your body weight in kilograms (so if you weigh 80 kg's, eat no more than 80 grams of fat). On a second note, some individuals find they like to eat a little fruit along with protein before their final workout on Friday night as this will help restore their liver glycogen levels and give them the energy they need to push through that workout. The only draw back you will see is for those who do have high activities or are involved in lots of sprinting type exercise. In part two of this article, we'll go over how you should set up a TKD for those who want to keep their carbohydrate intake slightly higher on a daily basis so as to allow for more intense training levels.
For muscle gain though, it is slightly harder to put on muscle since usually a large amount of insulin is needed to put the body in an anabolic state, so it would be more along the lines of 2 out of 5 (TKD though could bump that higher).
Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada. The principle behind this diet is very similar to a CKD, only you are going to consume carbohydrates before and after your weight training. In part one of this article we looked at what the cyclical keto diet was and how it would apply to those individuals who exercised regularly.
In a CKD though (cyclic keto diet), you implement periods of higher carb eating called refeeds, usually once per week, in an effort to supply your body with the muscle glycogen it needs in order to keep performing the higher intensity work you are asking from it. Others may want to use some of the principles of the keto diet in their own lives but do not want to completely cut out carbohydrates every day.
The principle behind this diet is very similar to that of a CKD only you are going to consume carbohydrates right before and after your weight training workouts.
Athletes who are involved in high intensity sprinting exercises will also likely want to use a TKD approach as this type of exercise does require carbohydrates in the system beforehand if you hope to produce optimal results. Sprinting on a low carbohydrate diet is generally not something most people should be doing, particularly if they are taking in a low number of calories on top of everything (people who are maintaining or trying to gain weight on a CKD may try sprinting, but it still isn't going to be as easy to do in comparison to someone who is consuming a standard, more moderate carbohydrate intake). Athletes who are involved in high intensity sprinting exercises will also likely want to use a TKD approach.
To set up a TKD diet, follow the same procedure in terms of protein intake as a CKD, allowing for one gram of protein per pound of body weight. Generally an intake of 0.33 grams of carbs per pound of body weight is recommended (so 40-80 grams for most people) for each meal however you may want to increase or decrease this depending on your particular goals (those who are trying to lose body fat may decrease while those who are trying to gain muscle may want to increase).
After you have figured out the contribution of your carbohydrate calories to the diet, add this to the contribution of your protein calories (remember both carbohydrates and fat supply four calories per gram) and then subtract this from your daily total calorie allotment.
This will allow you to eat some carbohydrates on a daily basis so as to keep your body out of ketosis and supply more energy for your workouts. Furthermore, if you are only doing a moderate intensity paced cardio sessions, it isn't likely that you need the carbohydrates in your diet either so you can remove them from those days if you wish as well. On the refeed side of things, in a CKD the main purpose of the refeed period is as already stated, to restore muscle glycogen levels. On a diet that does bring calories quite low, it is a good idea to do some type of refeed period of higher calorie eating in an effort to make sure your metabolism does not slow down too much and to give your body a break from the rigors of dieting. Therefore, even on a TKD, if you are still dieting pretty hard (meaning with the additional carbs you are still quite low calorie), adding in a couple of days of higher calorie eating is a good plan. Since you are eating carbohydrates during the week you may not be quite as glycogen depleted as someone on a CKD therefore wouldn't need to 'carb load' in a sense as they do on a CKD. This diet would also be ideal for those who are looking to gain mass but want to maintain their blood sugar levels as the carbohydrates are placed into the diet at times when it is most likely that they will not get turned into body fat.
Use your key for the next articleNext: Product Review: Is Leptigen a Safe Weight Loss Supplement? Dan bucks the bodybuilding trend by expanding his methods to encompass endurance athletes as well as those focusing on bulking up.
Worth noting: Ask the average person about low carb, high protein diets, and they'll probably associate that plan with weight loss for women. Breakfast: 2 big handfuls of spinach, 1 handful arugala, 2 scoops Living Protein, 1 handful almonds, 1 teaspoon cinnamon, 1 teaspoon sea salt, 1 tablespoon collagen. Pre-workout snack: Use a BPA Free, sugar-free brand of coconut milk like Native Forest brand, and a low-allergen goat-based, cold-processed whey protein or vegan protein source.
Joanne EglashDiets ExaminerJoanne Eglash has more than 25 years of experience as a freelance journalist and author.
Finding affordable jeans that are right for your body typeFinding affordable jeans that are right for your body type can be difficult, leaving some women unsure of what to choose. At home farming: To hatch or not to hatch your own chickensIn this world of 'hustle-bustles' the idea of raising your own chickens for sustenance can seem a little excessive and well, a bit unnecessary.
After losing about 50 pounds using The Paleo Diet by Robb Wolf, I decided to prepare for a powerlifting competition by bloating myself back up to 295.
There are multiple low-carb diet plans out there; I tried both Carb Nite and Carb Back-Loading.
After I talked to nutrition expert and creator of the Carb Nite Solution, John Kiefer, and powerlifting coach Jesse "Megamind" Burdick, I decided to try the Carb Nite method. I used this method after I had cycled through Carb Nite for a few months and wanted to put on some more muscle. So, if you're in the game to get bigger, stronger, and faster, carb cutting may not be the best choice.


The nutritional requirements for a bodybuilder is far different from the athletes engaged in endurance training or the weekend trainees.
For this reason, their fitness diet must comprise of plentiful proteins to repair and build the muscles and adequate amount of calories to encourage fat burning and prevent muscle cannibalizing. The calories play an important role for the bodybuilders who emphasise on bodybuilding and fat loss simultaneously. According to John Hansen, the author of Natural Bodybuilding, consuming fewer calories should not be the ultimate motive of a bodybuilder bent on losing the additional body fats.Eating minimal amount of calories may lead to burning of muscles while too much of calories in your diet are bound to refrain you from developing a proper muscular definition. Off season diet including precise amount of calories to maintain a certain body weight, while decreasing the intake by 10 to 15 percent or 300 to 500 calories per day before the competitions is not quite a perfect solution. If you are getting bored consuming chicken at every meal, you can certainly fulfil your protein demand from diverse sources.To increase the range of amino acids intake, try consuming different types of proteins since complete protein food item differ in composition ratios of amino acids.
According to Nick Evans, author of Men’s Body Sculpting, you must eat 3 meals per day associated with at least 3 protein packed snacks. You should avoid the unnecessary caloric intake like non-black coffee, salad dressing, butter and alcohol. Popular among many who are trying to maintain blood sugar levels and lose body fat, the main premise of this diet is, 'eat fat to lose fat'.
This will occur when you bring your carbohydrate levels to around 50 grams per day or lower. This is the best bet for those who are involved in more intense activities and require some carbohydrates to fuel them and who are not as interested in doing carb loads and depletion workouts. Then when you do the 'carb-up' phase, you cut almost all the fat out of the diet so you are now just consuming protein and carbohydrates. You don't really need to calculate carbohydrate grams specifically because by default you will likely reach your 30-50 grams per day simply by including green vegetables and the incidental carbs that come from your fat and protein sources.
Subtract your protein calories from that number and then divide by 9 (number of calories per gram of fat).
Be sure to consume plenty of green leafy vegetables for antioxidant and vitamin protection and you are good to go. You are now able to eat large quantities of carbohydrate containing foods, cereal, bagels, rice chips, candy, pasta and so on are all good options here. This is usually most convenient as it's when you are off of work and can relax and enjoy the process. Start taking these carbohydrates (usually the first bit in liquid form) right after your last workout on Friday night. Plus, by refilling the liver glycogen you will help put your body into a slightly more anabolic state so you don't see as much energy breakdown. Some do deal with negative side effects while in ketosis but most people will find that although it's really hard the first two weeks, after that period their body begins to adapt and it gets much easier. We are your personal trainer, your nutritionist,your supplement expert, your lifting partner, your support group. A traditional keto diet is based solely around the consumption of protein and fat while keeping carbohydrate intake to a bare minimum. This requires a carefully planned out depletion workout beforehand however and strict adherence to doing very low carb eating for the entire rest of the week.
This will give your body the energy it needs to lift with a higher volume and at a higher intensity level.
Then determine the number of calories of carbohydrates you wish to consume before and after your workouts. The final number you get there will determine how many calories should come from fat so divide by 9 in order to get total number of grams. It is really up to you whether or not you want to eat the extra carbohydrates on days you don't workout, some people will choose to keep some carbohydrates in on those days but decrease them slightly while others might choose to completely remove them. When individuals on a CKD do their refeeds, they are also by default eating many more calories on these days as well. You can add a great deal more carbohydrates if you wish, or take a more balanced approach adding a combination of more protein and fat in. Definitely though, it would be a good idea to make sure a fair amount of this refeed does come from carbohydrates as if you are exercising heavy you are still likely to be low on glycogen levels. The additional carbohydrates also make this diet a little more anabolic due to increased insulin levels which is another important thing you want whenever you are trying to gain muscle mass. In addition to diet, he emphasizes the use of heavy weights with high reps and squat repetitions. However, Dan notes that bodybuilders and strength trainers have relied on protein and veggies for years as a winning formula.
Like Paleo advocate Robb Wolff, Dan also believes in more fiber and healthy fats such as fish oil.
I put 2 scoops of protein into 4oz of coconut milk, stir it all together, top with unsweetened coconut flakes for some crunch, then eat with a spoon. When the potatoes are almost done, saute and caramelize white onions in a cast iron cooking pan in butter, then add chopped pastured pork sausage as the onions are nearing the end of cooking.
She's written articles, features, interviews, blogs, newsletters, and reviews for magazines such as Shape, Pregnancy and Success and for Web sites such as ediets and Yahoo.
Low-carb diets are supposed to work in part by decreasing insulin levels, which can help the body burn stored fat for energy. Then, because you're so sensitized to any insulin release, the rush of carbs and sugar on Sunday gets used more efficiently. Unless you've never trained before, or you're coming off of an injury, you'll get weaker as you get leaner. Carbohydrate Back-Loading is a diet where you eat carbohydrates on the backside, or at the end of the day. If you're a CrossFitter, or you play a sport, or are a powerlifter or strongman, ultra low-carb diets may not be for you.
If your main goal is fat loss, and you want to look like you train, then try pulling some carbs out of your diet.
Following are the steps to prepare a high protein and low caloric diet plan for the bodybuilders.
You can build muscle mass and lose extra body fat consistently even if you ingest 2800 to 3000 calories a day. There is no universal or one-size-fits-all amount that should be accepted by every bodybuilder. Good protein sources rich in essential amino acids include lean turkey, salmon, egg whites, albacore tuna, flank steak and supplementary protein powder.
For flavours use spices like garlic, ginger, cayenne pepper and cinnamon which helps in increasing testosterone level and the rate of metabolism.
After you get this number, multiple it by 4 (how many calories are in one gram of protein) to get your total calories coming from protein. If you aren't overly concerned with fat loss and are just using this diet as a way to maintain blood sugar levels, you can likely eat whatever carbohydrate foods you like during this period.


This is when your body is primed and ready to uptake the carbohydrates and it will be most beneficial for you.
Furthermore, one of the biggest benefits of being in ketosis is appetite blunting therefore it can actually be an ideal program for someone on a diet. That isn't that big of a problem though, it just means that that person should instead look into doing a TKD instead of a CKD. We provide the technology, tools, andproducts you need to burn fat, build muscle, and become your best self. If the diet works correctly, your body should be in a near-constant state of fat burning, which can be an effective way to lose weight.
This means more glucose in your muscles, where it belongs, and less chub around your waist.
This will help you get into better positions for lifts or allow you to incorporate new exercises like pull-ups. Unless you're looking to perform on a bodybuilding stage, your body will need adequate amounts all three macronutrients to stay in high gear. The exact amount of your protein intake depends upon your effort and bodybuilding goals.At the beginning of your training, you must double your daily protein intake. Eat brown rice and tuna in lunch and dine with steamed brown rice, grilled chicken and vegetables like spinach or broccoli. To keep your body hydrated drink lots of water and have black coffee only in your breakfast. It gives you cancer and heart disease and Alzheimer’s, especially the tasty, saturated stuff like butter and ribeye steaks. I decided to do something diabolical to myself and completely switch my diet from low carb high fat to high carb low fat (keeping protein amount the same). If you pack around some extra weight, and it hinders your goals, Carb Nite is a good choice. But, the weight will come back over time in the form of muscle as long as you continue to train. If your long-term goal is increased strength, then it might be beneficial to lose weight before you bulk up with muscle.
I realize that most of us like to eata€”that's part of the reason we bust our ass in the gym so often.
Bodybuilders have perfected the art of using a diet for a short amount of time to create a specific look. You can also consume protein bars, meal replacement drinks and protein powder mixed with non-fat milk and fruit juices as snacks.
Put everything in a baking dish, top with goat mozzarella cheese, and bake at 350 for 10 minutes. I will be doing this for a full year (at least) and documenting not only my body changes, but more importantly my physiologic changes using advanced lab testing.
The glycogen helps your muscles repair and will keep your body from being catabolic as you sleep.
I dump tons more cayenne pepper on mine for some added kick, and eat with spinach salad dressed in olive oil, cucumbers and fresh tomatoes. My diet consisted mostly of veggies, fruits, eggs, cheese, meat, olive oil, nuts, and chocolate.
When you eat the right kind of fat in the correct proportions, it actually keeps flab away from your midriff and helps you maintain a healthy weight.
Below was a typical day being high fat and low carb.I then took my calories from fat down to a level I figured I could handle (around 75 grams per day) and replaced them with carbohydrate calories. And it does wonders for your sex life besides.The confusion can be traced way back to the late 50s when a study by the American researcher Ancel Keys linked saturated fat with an increased risk of heart disease.
I wanted to keep protein the same as that seems to be one of the biggest confounders in the low carb vs. This now-disputed research was followed by decades of misinformed public health advice, which led to aisles and aisles of low-fat produce. Not to mention a population that slowly became addicted to sugar, which was inevitably subbed in when the fat was removed from foods.
It concluded that there is not sufficient evidence to support current guidelines advising us all to cut down on saturated fat. If my weight starts to come down, I will add more carbohydrates.In the next post, I will go over some of the advanced labs I have had while on a high fat low carb diet. I will then post my lab results after just ONE week of the change and discuss why this is important. But nowadays you can't go on the internet without people posting memes about bacon and how it's the mainstay of their diet. The upshot is that you have a lot of these rallying cries in both directions and it's hard to know what’s true.
Eating a lot of fat can easily lead to an excess of calories because it is the most nutritionally dense macronutrient – it has 9 calories per gram compared to protein or carbohydrates which have 4, so you're talking about twice as much energy per bite. But the thing to remember is that eating anything in large quantities can cause you to store more fat.The devil's in the dose. I wouldn't recommend you eat 300g of saturated fats in a day, but nor would I tell you specifically to avoid it.
The first thing I always look at is overall energy intake and the balance of macronutrients. Next, if you're looking for fat loss, lower your carbs by anywhere between 0.5-1g of carbs per pound of lean body mass per day. From there take the remainder of their calories and divide it by 9 to get your fat intake.How fat keeps you lean. It goes against everything we think we know about diets but eating fat every day helps me stay lean.
Because fat is so nutritionally dense it takes the longest for your body to digest and break it down. You need it to increase your testosterone, which is important for building muscle, beating lethargy and increasing your sex drive.So what fat should you actually eat? If you’re lowering your carbs eggs are the easiest way to incorporate fat into your diet.
You can also go turn to red meat (organic, please), fish, avocados, coconut oil, nuts and seeds.
In general, I aim for about 100g of fat a day, most of which is saturated.Go easy around gym time.
Otherwise, fat is a delicious and hugely beneficial food type that you have been ignoring for far too long.



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