What is a Ketogenic Diet
This refeeding of carbs enables you to work out more intensely to maximize muscle gains. Avoid them 1 hour or so before exercise, and for 2 hours after exercise. However, you may have a more general nutrient deficiency due to becoming too reliant on too few foods. Two liter of water every day should work fine for most people. Unfortunately shipping outside of the US is very expensive and if we didn't require a minimum order size, we'd lose a lot of money. This isn't the way to balance your meals; your body needs nutrition throughout the day.
Ketogenic Diets and Working Out
A ketogenic diet is an eating plan designed to induce a state called ketosis, where the body switches from using carbohydrate to using fat, including the fat stored in your body, as its primary fuel source. Ketosis is a desirable state because it causes fast, sustainable weight loss, suppresses your appetite, and regulates your blood sugar levels, preventing food cravings and energy peaks and troughs.
This is achieved by cutting the amount of carbohydrate you eat to very low levels usually under 30 grams per day , which forces the body to start using fat as its default energy supply. A ketogenic diet is typified by a high fat content, a very low carbohydrate content, and a moderate protein content.
Ketosis is a perfectly natural and healthy condition to be in, and in a state of ketosis most people have good energy levels for their day to day activities. While weight loss without exercise is possible on a ketogenic diet, most people who are serious about losing weight and improving their overall fitness and appearance will want to work out, both to burn more fat and to build lean muscle.
This drop in available energy for exercise is therefore a considerable drawback to the standard ketogenic diet. If you want the benefits of a ketogenic diet while still being able to meet your workout goals, a targeted ketogenic diet could be right for you.
A targeted ketogenic diet means you follow a standard low carb diet every day, however on the days when you are going to work out, you eat an extra grams of carbohydrate before you exercise. This gives your blood glucose levels a boost to get you through your session, without preventing your body going back into ketosis when your workout is done. In a nutshell, carbs are most beneficial after exercise, while fats are best consumed well before exercise, or several hours after.
Protein is important throughout the entire day, but there is an increased need for it after a workout, certain amino acids in particular. When carbohydrates are consumed, they can either be stored as glycogen or as fat, or burned as energy. The majority of them will either be stored as glycogen or fat. Obviously, we want them to be stored as glycogen, and not as fat. The timing of carb consumption can make a huge difference.
After a workout, muscle sensitivity to carbohydrates is greatly increased. During other times of the day, the muscle cells are less sensitive to carbs, and the fat cells are more sensitive.
Therefore, the optimal time to consume carbohydrates is immediately afterwards, all the way up to 6 hours after. Fast absorbing carbohydrates mixed with a little bit of protein taken minutes before a workout can also help to boost performance and reduce the amount of muscle protein that is broken down. During the rest of the day, it is best to eat starchy vegetables sweet potatoes, spinach, etc.
Do not eliminate them, though. You still need them, just not as much. It is important to consume protein regularly throughout the day. However, there is increased need for it after a workout. Glutamine , and branched chain amino acids leucine, iso-leucine, and valine are particularly important. These amino acids are the most commonly burned during exercise, and as such, are the most depleted. Leucine in particular, when taken after a workout, can further boost protein synthesis. Fats are very important, but it is also important to eat them at the right time.
As a general rule, avoid fats close to the workout period, both before and after. Avoid them 1 hour or so before exercise, and for 2 hours after exercise. Post workout nutrition is perhaps the most important meal of the day. The timing of it is very important as well. Delaying post workout nutrition by even 30 minutes can significantly reduce its benefits. It is important to consume both carbohydrates and protein as soon as possible after a workout. After a workout, muscle sensitivity to insulin is greatly heightened.
If post workout nutrition is delayed, the muscles can start to become resistant in as little as minutes. However, if post workout nutrition is taken immediately, sensitivity can be maintained for several hours afterwards. Although high levels of insulin can trigger more fat storage, moderate levels to not impede fat oxidation due to an increased metabolic rate. Protein Synthesis is greatly increased by immediate post workout nutrition. In fact, it can be increased immensely vs.
This is not only important for bulking, but also for maintaining muscle mass while cutting. This goes hand in hand with insulin sensitivity. Getting immediate post workout nutrition can increase glucose uptake by as much as 6 times compared to a meal eaten hours later. Efficiently re-synthesizing glycogen will effect recovery, as well as the next day's workout performance.
As you can see, it is important that the nutrient get to the muscle cells as soon as possible. For this reason, liquid meals are ideal. Fast absorbing carbohydrates are also ideal. Maltodextrin is probably the best source, as it is absorbed by the stomach faster than sucrose or dextrose. Whey is the ideal choice for a protein source. Aim to consume about 30 grams of protein, and grams of carbohydrate, or. While this is more important for building muscle, it is also important for a fat loss diet, as it will greatly help to reduce possible muscle loss.
Pre-bed meals should be mostly protein, with a very small amount of carbohydrate, and possibly a very small amount of fat. Whey powder mixed with casein and skim milk is perfect for a bedtime shake. This shake should be lower in overall calories than a post workout shake. Eat More To Burn More: When most people calculate their cutting diet, they subtract a certain amount from what they think is their maintenance level of calories.
This is correct, however, choosing an arbitrary number as your 'maintenance level' can be a mistake. The body's metabolic rate constantly changes. The body becomes more inefficient, and wastes more calories as heat with all of its metabolic processes.
The thermic effect of food is also boosted. This is a large part of a fairly new concept known as the 'metabolic flux'. This metabolic flux is discussed in many of Dr. John Berardi's books and articles. Eating a lot of low-calorie fruits and vegetables is a great way to boost this.
By eating more, you burn more total calories, and more fat is burned as a result. All Calories Are Not Equal: You must eat fewer calories than you burn to lose weight. That is a basic rule. However, that little phrase, 'calories than you burn', is highly modifiable. Most people make the mistake of setting a fixed number as their 'maintenance' point, and counting all calories towards a set number that a bit below it. As discussed before, when you eat more, you burn more total calories, largely to the metabolism becoming more inefficient.
There is also an increased thermic effect of food. Not all foods are equal when it comes to this important concept. In fact, the difference between some types of calories is huge.
Most proteins have a very high thermogenic effect. This means that if you consume calories of protein, the body must burn calories just to digest that. In an ideal case, those calories would then go to feed your muscle tissue, and you have burned an extra calories. Low-calorie fruits and vegetables such as citrus, watermelon, berries, carrots, etc. In fact, some types may even cause the body to burn more calories in the digestion than the food itself contains! This is known as the "negative-calorie" effect.
There is a bit of controversy on this, but it really does not matter. Combine that with the concept of increasing metabolic flux eat more to burn more , and you have an outstanding food to boost fat loss. Carbohydrates are the fuel for fat burning performance. By eating more, and exercising more, you can burn more total fat. So before you say to yourself, "My maintenance levels are calories per day," ask yourself how you can make your body burn more overall calories.
You still need to eat less than you take in, and you still need to make regular adjustments. Many of the benefits of this have already been covered. Eat meals every hours. All meals should contain protein and some form of carbohydrate. The types of carbs which are best were covered in the previous section.
Meals that are not close to the workout period should contain small amounts of good fats. A cheat meal once per week is perfectly acceptable. It is important, though, to cheat with food types, rather than excess calories. This means that you can have some chips, some sweets, or some beer. But you still need to stay within the same calorie ranges. Binging with extra calories of junk food can cancel out several days-worth of hard work. However, if you do not feel the need, or do not want to eat cheat foods, then it is fine to stay on your diet 7 days per week.
I am not going to list specific food types. This diet plan will be based on a template, which you can fill in with the foods that are most preferable, or practical, as long as they meet the conditions listed. There is simply no need to create a different plan for every day of the week, or to list specific food types.
Except for a few cases, there really are no best foods. Naming specific foods will not increase the quality of the diet; it will just show which foods I would personally prefer. Workout days will require more carbohydrates, while non-workout days will require less. The fruits and vegetables listed can, and should be eaten frequently barring pre and post workout. The ones listed do not need to be counted towards total calories or carbohydrates. I am sure some of you reading this are screaming "Of course they do!!!
These lists are just to give you a general idea. Choices which contain higher amounts of calories such as bananas or avocados need to be counted as part of the daily calories. Use the following formula: This gives us calories as our "BMR". These ratios are only a guideline, and are not set in stone. Nutrient timing is much more important than overall ratios.
A Basic Diet Template: Fish oil will support a healthy metabolism. It also provides a host of other health benefits. Get a good quality multivitamin , or a greens powder supplement.
It will cause some water retention in the muscles, so discontinue using it weeks before you plan on going to the beach. Whey is a must for post workout shakes. It is also beneficial when taken occasionally throughout the day, as it can help boost protein synthesis due to its fast absorption.
Would It Work For Everyone? The benefits of following the strategies I have listed in the start of the article are numerous. They will help to increase performance, recovery , and fat loss. The nutrient timing strategies that the template uses will maximize the utilization of carbs, and minimize fat storage. All of these principles are based on solid scientific principles, and are practiced be experts such as Dr.
These principles will work for everyone, and the diet template given will work for just anyone trying to achieve a better body. Take what you have learned and use to get into lean shape for this coming summer! Ever spent an entire bulking or cutting cycle eating what you thought was the proper nutrition, only to look back six months and realize nothing much has changed? It happens to millions of people each year.
It's what causes people to lose motivation in their workout and diet plan. This affects more than bodybuilders, it affects overweight people just trying to lose weight and skinny people just trying to put on a few pounds of muscle.
It happens to men and women of all ages, race, cultures, and nationality. In the world's culture, it's nearly a unified opinion that a fit person is an attractive person. So if being fit is such a positive accomplishment, then why is good dieting such a mystery? Furthermore, summer is approaching and we all want to look good for those times at the beach, pool, or just working around the house. Whether you've began dieting for the summer or not, a change can always be made and yes, results can be seen before summer starts.
That's where this article begins. With only eight weeks to spare before it's time sport that swimming suit, we want to shape up our diet. We want to form eating habits that will improve our looks for the summer and beyond. Whether you are a man looking to walk down the beach with tight abs, a woman wanting to look good in a two-piece bathing suit, or a thin person looking to add a few pounds of muscle to their frame, all these dieting questions will be answered in this article.
If you had to get in a swimming suit at this very moment, what about your body would make you most hesitant to do so? Do you carry more body fat than what you feel is comfortable?
Are you too skinny and wish you had a few pounds more muscle to look fuller? Maybe it's a bit of both; nevertheless choose one that makes you most hesitant to wear a swimming suit.
If body fat makes you most insecure, you'd follow a cutting diet. If muscle mass makes you most insecure, you'd follow a bulking diet.
Although a bulking diet differs from a cutting diet, the fundamentals are the same Let's first start with a cutting diet and the bulking diet will follow. So you've decided to shed some body fat before the summer. Great, your body and mind will thank you for it. The first order of business is to determine how many calories you need to consume a day to lose weight.
To do this click on this link and enter your stats. Now the number you've gotten from the calculator is the approximate number of calories you need per day to maintain your current weight. So you're going to subtract a certain amount of calories from that number to get your weight loss amount. The number of calories subtracted will depend on your goal.
The more calories cut from your daily intake, the more weight you'll lose. Now this includes both body fat and muscle. Is this bad news? You'll start losing less body fat and more muscle. I've added a chart below where you can choose your weight loss goal plus the approximate weight loss in eight weeks. It ranges from calories to calories cut per day.
Note the approximate weight loss is calculated from being a deficit of calories and does not include water weight; something heavier people will lose faster than a lighter person.
Note a substantial amount above a calorie deficit is inefficient and may cause your body to go into starvation mode, meaning it uses muscle as energy and stores fat. We all want to lose weight fast, but starving yourself isn't the way to get it done, so stay at a maximum of a calorie deficit.
After choosing which category best suits you, subtract that amount from the amount of your daily maintenance the amount calculated from the link above. The number you get is your target calorie consumption, the amount of calories you need to consume daily to lose weight. Alright now it's time to learn how to use those calories per day. After all if calories per day is your target, you cannot wake up in the morning and consume calories and nothing else for the day.
Your meals need to be evenly balanced throughout the day. Many people eat like birds in the morning and like wild beasts at night. This isn't the way to balance your meals; your body needs nutrition throughout the day. We are raised thinking we only need a meal three times a day, breakfast, lunch, and supper. This is not the case however, your body can and will use nutrients every hours.
Your body receives this huge portion of food and starts breaking it down for nutrients. After the body has extracted and replenished what nutrients it needed or so calories , the remaining calories are excreted or stored as fat. This is why people gain weight so easily, they starve their body for 6 hours then load it up at once with more food than it can handle.
Thus you want to eat a meal every 2 to 3 hours, totaling meals a day. So divide your target calorie consumption by the amount of meals you will eat per day. If your target was and you plan on eating 6 meals a day, you'll get a total of calories per meal. Now you aren't expected to consume exactly calories per meal, that'd be overkill even for a hardcore bodybuilder. That's just the number you aim for each meal, eating over or under a bit is alright.
Now that you understand how to portion your meals to lose body fat, the next step is learning exactly what to eat. This will be discussed following the bulking diet. For now it's time to discuss how to form a diet for bulking.
You've come to the conclusion that you're too thin and need to add a few pounds of muscle to your frame. Ok great, let's go over how you need to eat to put some muscle mass on. The first thing to do is to determine how many calories you need to consume a day to gain weight. To do this click on this link and enter your stats:.
So you're going to add a certain amount of calories to that number to get your weight gain amount. The number of calories added will depend on your goal. The more calories added from your daily intake, the more weight you'll gain.
Yes gaining only muscle would be nice; however the fat will tag along. It's your job to regulate how much fat you'll gain during these eight weeks of bulking though. If you bulk slowly, you'll gain less weight per week however you'll put on the least body fat.
The faster you bulk the more muscle you'll gain however body fat gains will also raise, and they'll rise faster than muscle gains. I've added a chart below where you can choose your weight gain goal. It ranges from calories to calories added per day. Note the approximate weight gain is calculated from a surplus of calories and does not include water weight gain, something which can be influenced from various factors such as sodium and creatine intake.
Be sure not to over exceed calories added per day. You'll come to a point where you cannot gain any more muscle per week, only adding body fat. After choosing which category best suits you, add that amount to the amount of your daily maintenance the amount calculated from the link above.
The number you get is your target calorie consumption, the amount of calories you need to consume daily to gain weight. Now it's time to learn how to consume these calories per day. After all if calories per day is your target, you cannot go crazy at McDonald's and eat calories in one sitting and be done for the day. Here's an example, say you only eat three times a day. By lunchtime you're pretty hungry and could consume a meal of calories about the amount of a burger, fries, and soft drink.
Alright now you know how to separate these meals throughout the day, now I'm going to go over what actually to eat. I'll start with the three basic types of calorie: Even though this name may sound bad, it's really not. Eating fat will not make you fat. It's the consuming of too many calories that makes you fat. The fat found in foods is used by your body to maintain healthy skin, hair, and to digest vitamins.
There are good and bad types of fat. For the most part saturated fats aren't good for you. These include animal fat, butter, and cooking oils such as peanut oil and coconut oil. On the other hand unsaturated fats are good for you in reasonable portions.
These include nuts such as peanuts and almonds, olive oil, sesame oil, fish oil, and avocados. Another type of healthy fat is the EFA's Essential fatty acids. These are found mainly in flaxseed oil , leafy vegetables, fish, shellfish, and nuts. EFA's should always be a part of your diet, as they promote healthy cell function, maintain body temperature, and are the only way your body can absorb vitamins A , D , E , and K.
An interesting note about fats is they contain 9 calories per gram, as opposed to 4 calories per gram for protein and carbohydrates. This means fat is the most dense in energy calories. Thus eating 10 grams of fat will give you over 2 times as much energy as 10 grams of carbohydrates or protein.
How much fat do you eat? This means a meal consisting of 40 grams of fat compared to 10 grams of carbs and 10 grams of protein is not ideal. The most readily used energy source out of the three basic types of calories. Even though fat is most dense in calories, your body uses carbohydrates before fats and proteins for energy because carbs are broken down fast and easy. Carbohydrates are classified as either 'simple' or 'complex'.
Simple carbs include sugar, white bread, white potatoes, and white rice. You want to keep simple carbs to a minimum; they are broken down rapidly and spike insulin levels, which ultimately lead to body fat gain. On the other hand, complex carbs include wheat bread, sweet potatoes, brown rice, and any type of oat bran. These carbs are broken down slowly in the body, thus do not spike insulin levels. You should try to fill your daily carbohydrate consumption with as much complex carbohydrates and as little simple carbohydrates as possible.
Some fad diets recommend completely cutting out carbohydrates. This is not a wise decision. You'll be at a loss of energy during the day and constantly feel sleepy. Instead of completely cutting out carbohydrates, simply moderate them. People eat more carbohydrates than what is required, very much more than proteins or fat.
Think of all the times an average person eats a load of carbs. Waking up in the morning and having a cup of coffee with sugar, equals a dose of simple carbohydrates. Going to the donut shop and eating a few donuts, equals a large dose of simple carbohydrates. Consuming a hamburger, French fries, and soft drink, equals a huge dose of simple carbohydrates. You get the picture. Carbs are fine, just eat the right ones. How many carbohydrates do you eat?
Sorry, but this means eating donuts with 70 grams of carbs for breakfast won't cut it; you also need a healthy balance of fats and protein. The only macronutrient that doesn't get bashed or cut out in diets. Protein is used to repair muscle cells and to further build them. When most people think of protein they automatically think it's healthy and good for your muscles.
This is true to a certain extent. While your body needs protein, especially for bodybuilders, eating anything with protein in it is not recommended. Some foods consist of protein but are unhealthy foods for the most part.
A fast food hamburger, for example may have 30 grams of protein. When you read the other nutrition facts you see the saturated fat and simple carbohydrate amount makes it an unhealthy food. Good, healthy sources of protein include eggs, low-fat dairy, fish, poultry, lean red meats, nuts, milk, and protein shakes.
Protein is classified into many categories, however in the bodybuilding world whey and casein are the most known. Whey protein is derived mainly from eggs and is a fast digesting protein. It is best taken immediately after a workout or times when your body needs protein right away. Casein protein is derived mainly from milk and is a slow digesting protein. It is best taken before bed or times when your body needs protein over the course of a few hours. So how much protein should you consume?
This is much more than what is recommended by the FDA, but of course the FDA regulations were made about a half century ago aimed at an average person. Now that you've read a beacon of information on the subject of dieting, I'm going to show you a sample day of my diet. It's not hard as people make it out to be. The above diet contains nine meals and is only an example of how meals can be fit in during the day. You will have to adjust your diet according to your schedule.
Now let's look into the goody bag at what supplements can help us reach our eight week goal. Supplements are easy and somewhat fun to take. While you cannot substitute a good diet and a good workout routine with supplements, they certainly can accelerate your progress.
Since most of us don't have unlimited funds to buy every supplement made, I've categorized supplements with what is needed most. In the perfect world we'd get all of our vitamins and minerals from the food we eat. However this isn't the perfect world, even great dieters will find it a pain to consume every vitamin and mineral used in our body solely with food. This is why we have multivitamins; they fill in any gaps we miss in our diet. It's inexpensive and contains all vitamins and minerals needed in our diet.
Protein shakes are the easiest and one of the healthiest forms of protein intake. If you're ever on the go and need a quick meal, mixing and drinking a protein shake takes seconds. As I mentioned above, whey and casein are the most popular proteins; whey for immediate digestion and casein for slow digestion.
Pure Whey Recommendation - I have yet to drink a pure whey protein shake that is as inexpensive and tasty as Complete Whey from Cytosport. Cytosport uses low heat in protein production to ensure quality protein structure. Casein Recommendation - If you're looking for a bedtime protein shake, Xtreme Formulations Ultra Peptide does the trick. Relatively inexpensive and tasty, it is great for supplying your body with protein while you sleep.
It has a thick berry flavor that cannot be beat and is also high in carbs protein and low in fat, meaning you stay full longer. Ready-To-Drink RTD Recommendation - Great for brining along on a trip where you may not have access to a mixer or do not want to worry about cleanup, Muscle Milk Ready-to-Drinks are superior in quality and taste.
I have been using them for a while now and haven't found any finer alternative. Whether you're bulking or cutting, creatine will allow you to lift more weight for more reps. Creatine forces the production of ATP energy Adenosine-triphosphate which allows greater duration for short bursts of energy. Creatine is a must-have for anyone looking to increase their muscle mass.
Recommendation - I prefer to take regular Creatine Monohydrate mixed in protein shakes or grape juice.