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What is ketogenic Diet and its purpose ?

Ketogenic diets are classified in three categories


Traditional Ketogenic diets were for sedentary individuals suffering from epilepsy
Atkins Ketogenic Diet was for the sedentary person...
Body building ketogenic diets were not for sedentary persons Most refined & evolved
Ketogenic approach.. Meant for the athlete looking for immense improvements in Body
composition with less fat

Difference between ketogenic diet and diabetic ketoacidosis


What is the ratio of P/C/F?
Epilepsy: - 80% Fat 15% Protein , 5% carbs
Atkins: - 65% Fat, 30% Protein, 5 % carbs
BKD:- 65% Protein, 5% Carbohydrate & 30% fat

Lean body Mass:-
Whole Body weight:-
Simply calculate my protein requirement at 3.5 grams per Kg of Lean body Mass
Bodyweight...take half as many grams of fat & take no more than 30 grams of carbs

Does it work through Caloric deficit? No, as the pathways are very different than calorie
deficit

The pathways through which a BKD works:-
This pathway is not dependent on total quantum of calories but rather specifically on the
quantum of Carbohydrates in the diet
macro nutrient ratio keeps insulin blunted & stimulates release of Glucagon & in turn
activates Hormone sensitive Lipase, leading to lipolysis & conversion to Ketones.
The advantage of lipolysis in ketosis is that re-esterification cannot occur & unused
ketones are simply excreted...
The high levels of protein in the diet maintain blood sugar through Gluconeogenesis as
well as take care of protein synthesis to the tune of NOT causing any muscle loss...


BKD for fatloss lies in the fact that the body is in a state of Lipolysis (Breakdown
of fat) due to the suppression of Insulin &

the subsequent stimulation of Glucagon that makes the gatekeepers of the Exit
gates of Adiposites Hormone Sensitive Lipase (HSL) to open the gates for release
of fatty acids into the blood stream...


For fatloss, whenever lipolysis occurs without a state of ketosis it must be
accompanied by thermogenesis... if not then the released triglycerides are re-
esterified & stored back...

But in the state of ketosis that is achieved by the complete blunting of insulin due
to the almost zero carb diet... this resterification is not possible...

Once the released fat is converted to ketones by the liver, they have only 2 fates...
Either they are used up as energy for metabolic processes, brain function, daily
activities & your workouts OR they are excreted through sweat, exhalation &
urine...


How to get into the ketosis
Remove all the starchy carbohydrates
GI does not matter,
One or two meals could have a reasonable amount of cooked green leafy vegetables or salad
Post workout sugar to be skipped
Protein should come from the food sources with high thermic food like egg,paneer, chicken,
beef, pork
Use healthy fat, cooking oil, olive oil, MUFA oil
Double the amount of oil in your diet
10-12 gms of fish oil/ flax seed oil
Pea nut butter
Minimus SFA
Routine of First Five Days
Eliminate all carbs even fibrous
Keep protein low , not to more than a gram per kg of body weight ( to blunt the insulin further)
Fat contents should be high on the first five days
To blunt insulin further workout at least on four out of three days
In case you are tired & sluggish do cardio but do something to aid the depletion of glycogen

After five days
Increase your protein intake to at least 3-4 gms /kg of body depending on lean mass you carry
and w/k intensity
Keep the fat intake same
Carbs no more than 30 gms .

Need for Carb loading Day:-
How often: - once in a fifteen day
Why to load: - Elongated period of low insulin could lead to a compromised conversion of the inactive
TH4 to active TH3. Thus reducing thyroid activity & lowering metabolism.

Loading meal to give Insulin spike in order to prevent the compromising of conversion T4 to T3.
Disadvantage of carb loading:- after carb loading it is difficult to go into the ketosis
So if weight loss is drastic then go for loading

Micro Nutrients
(Calcium, Magnesium, Pottasium, Zinc, Copper, Selenium. Vitamins B-Complex, B3, B6, B12,
C, E, Beta-Carotene...)
ON optivite or Animal Park Multivitamin
2000mg of potassium in does of two one in morning and second before WK
CCM & Magnesium , Antioxidant-HC, Vit B-complex,Vit-C & E, ZMA
Niacin- (B3) for lipid Profile
ALA fifteen minutes before carb loading meal for glucose metabolism 300mg /per meal
ON omega 3


Protein & other Supplements.

ECA stack
Amino Energy
Whey Protein hydrolysate or an isolate with high does of BCAAs use post workout shake
WPI & BCAA's
VPX Zero carb Whey isolate

How to test Ketostick
The pink color signifies that you are in keto

Sample Keto Diet
CURRENT DIET:
8am (wake up) : 4 CCM with 50 ml milk
9am : 3 whole eggs omlette in olive oil + 1 fish oil (P=20g)
12pm : 125-150 g chicken/mutton/fish/paneer in any form (P=25-30g)
3pm: same as above (P=25-30g)
6pm: same as above (P=25-30g)
pre-workout: 1 scoop hydrowhey (P= 30g)
9-10 : WORKOUT
post-workout: 1 scoop hydrowhey (P=30g)
11.30pm : 125-150g chicken/mutton/fish/paneer in any form+1fish oil (P=25-30g)

Total P = 180-200g, F= 120g approx C= less than 30g
Total Calories = 2100 approx







Sample Diet 2

8am (wake up) : 4 CCM with 50 ml milk
9am : 6-7 whole eggs omlette in 1 tablespoon olive oil/groundnut oil ..Fish oil at 9am is way to
early I feel....
12pm : 300g chicken/mutton/fish/paneer in any form + 1 tablespoon olive oil/groundnut oil + 2
fish oil gel caps
3pm: same as above or 2 scoops vpx 0 carb 1 tablespoon olive oil/groundnut oil + 2 fish oil gel
caps
6pm: same as above(Either of the above 2 meal)
pre-workout: 1 scoop hydrowhey (P= 30g)
9-10 : WORKOUT
post-workout: 1 scoop hydrowhey (P=30g)
11.30pm : 300g chicken/mutton/fish/paneer/1 scoop Casein + 1 scoop whey + 1 tablespoon olive
oil/groundnut oil + 2 fish oil gel caps.....take 2-3 becosule preworkout....add 500mg magnesium
post dinner..add 2 celin 500, 1 evion 600, 2 antioxid post workout meals...dont take the calcium
together split it into 2 doses....500mg in morning and rest 500mg half an hou rbefore
workout..add atleast 1-2gms of Potassium..u can take Portrait 1 tablet post breakfast and lunch or
evening meal....


Other disorder and keto:-

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