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Ketogenic diets are classified in three categories. Traditional Ketogenic diets were for sedentary individuals suffering from epilepsy. Atkins Ketogenic Diet was for the sated person. Body building ketogenic approach Meant for the athlete. Meant for immense improvements in body composition with less fat.
Ketogenic diets are classified in three categories. Traditional Ketogenic diets were for sedentary individuals suffering from epilepsy. Atkins Ketogenic Diet was for the sated person. Body building ketogenic approach Meant for the athlete. Meant for immense improvements in body composition with less fat.
Ketogenic diets are classified in three categories. Traditional Ketogenic diets were for sedentary individuals suffering from epilepsy. Atkins Ketogenic Diet was for the sated person. Body building ketogenic approach Meant for the athlete. Meant for immense improvements in body composition with less fat.
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....