Keto Diet – A basic guide for Bodybuilding and Fat loss
Keto diet is also referred to as Ketogenic diet. It is usually a very- low carbohydrate diet with high fat and moderate protein.
When we are on keto diet, the body usually burns the stored fat rather than burning carbohydrates.
So when we are consuming less amount of carbohydrates for a long period of time our body goes into a metabolic state called Ketosis.
Medically, keto diets are prescribed by doctors especially for the individual with a neurological disorder called epilepsy.
Now these days keto diets are usually used for bodybuilding and fat loss purposes.
What is ketosis??
Generally, our body gets energy from the breaking down of carbs from the food we eat .When we are on a low carb diet our body is not getting enough carbohydrates to convert it into glucose and use it for energy.
In this biological condition our body enters into the metabolic pathways known as KETOSIS.
When we are on a low carb diet insulin hormone goes down and our body will utilize its fat store for energy purposes.
It breaks down the long chain fatty acids (Triglycerides) into ketone. Ketones provide energy to our body.
There are two ways by which our body get energy that is
Body can’t use carbohydrates or fats directly for getting energy so it breaks down into glucose or Ketones.
However, Excessive amounts of ketones can develop Diabetic ketoacidosis health.
Excess glucose means an increase in blood sugar level which will rise type 2- Diabetes.
Different types of Keto Diet
There is commonly 4 different type of Keto diet:-
Common ketogenic diet – This is also referred to as a standard ketogenic diet which is very normal and this is suggested by most of the medical professionals. This diet reefer 10% of carbohydrates 60% Fats and 30% Protein.
2.Schedule Keto Diet – This is commonly known as Cyclic ketogenic diet.
This diet is the same as the standard keto diet but it only differs in carbohydrates intake with time.
This means if you are on a very low carb diet for 3 weeks continuously then after completing 3 weeks on hard keto you will come back to a high carb diet.
Human body responds well to this diet type due to the change . This diet also offers you the advantage of not getting keto diet side effects such as Ketoacidosis.
3. High Protein keto diet – This diet is literally easier to follow than your normal keto diet .
In this ketogenic diet you will be taking high protein ,moderate fats and very-low carbs.
This is usually helpful for fat loss. The main advantage of following this diet is that you will not suffer from sugar carving and your body will not enter into ketosis metabolism. Because protein also breaks down and produces glucose.
To know more refer to Wikipedia.
4. Targeted Keto Diet – this diet is similar to normal keto diet. In this diet the only difference is you will be not taking any carbs throughout the day.
You will consume carbs only before and after your workout session.
Targeted ketogenic diet is only followed on the day you workout or exercise.
Remember in this diet don’t go intense in your workout because this diet sometimes causes muscle cramps due to dehydration.
Keto Diet for Bodybuilding
You might be thinking how it is possible to build muscle without carbohydrates.
Is building muscle really possible on Ketogenic diet??
Yes, it is absolutely possible to build muscle in a ketogenic diet without consuming any or very low amount of carbohydrates.
You need 4 essential things to build muscle:-
3.Correct Training program
4.Good amount of quality sleep
Let’s Explain these 4 essentials in details :
1.Eat enough protein – Protein means the amino acid which is the building block of muscle .
When you are on a keto diet and you are eating enough protein you will be getting enough calories for muscle building (1 gm of protein gives you 4 Calories).
You need to eat 1.5 gm of protein per kilogram of body weight.
If your body weight is 70 kilogram you need to intake 70×1.5 = 105 gm of protein.
1 gm of protein serves you 4 calories
So, 105 gm of protein will serve you with 420 calories.
You are eating carbohydrates. Body breaks the carbohydrates into glucose and it is stored in our muscle and liver in the form of glycogen.
When you are no longer eating carbohydrates the glycogen store will be finished and your body will find a new way for its fuel requirement and then it will break down the protein into glucose for use as fuel.
2.Caloric Surplus – Only intake of high protein and ignoring the calories intake will not help you in building a good amount of muscle mass .
If you are looking for building muscle you need to intake a good amount of calories.
In keto diet you are avoiding carbohydrate intake which is the main source of calorie.
So you must consume enough fats from your diet to maintain the calories requirement.
3.Correct Training – Providing a good amount of fats and protein and maintaining a well ketogenic diet you are looking for good muscle mass to build up will not work.
To build muscle you need to provide your muscle with a good hypertrophy muscle training.
It is required to tear and break down your muscle tissue in order to grow.
4.A quality sleep – After maintaining all the above mentioned topics you are now good to go for building muscle but the quality sleep is also very important for a fast recovery process and more intensity in your workout.
A good sleep will allow your pituitary gland to secrete Human growth hormone which is very much essential for muscle growth and recovery.
You must get enough sleep for 7-8 hours per day.
So, carbohydrates are not the only things that help in building muscle. Avoiding carbs and maintaining other factors well will definitely help.
Keto diet for fat loss
As above mentioned earlier and has been explained how keto diet works and help in fat loss
Here i am going to make you understand in detail how keto diet help in fat loss:-
1.Promote adrenaline Secretion –
When on keto diet your body’s blood sugar level is low and it promotes adrenaline secretion.
So when your blood sugar level is low and adrenaline level is high it promotes muscle growth and fat loss.
2.Body enters into the new Metabolic path –
When consuming low carbohydrates your body’s glycogen store is over soon and then your liver will breakdown the fats and protein to use as the main source of fuel.
So there is no fat storage in our body and you will be losing fat day by day.This new metabolic pathway of the body is known as Gluconeogenesis.
Leptin is actually a hunger hormone in our body that is responsible for energy balance in our body.
It signals to our brain (HYPOTHALAMUS) when to eat food and we feel hungry.
When on keto diet the leptin hormone drops and you don’t feel hungry .It also gives you a feeling of fullness.
That means it’s providing you enough time between your meals so that your body can utilize the fats to break down into ketones and use them as energy.
4.Insuline Sensitivity –
Following a ketogenic diet for 3-4 weeks will improve your insulin sensitivity and make your blood sugar level down .This will help in fat metabolism.
5.Decrease fat storage –
When on a keto diet taking more protein and ignoring carbohydrates the fat is only left for the body to provide energy.
So when you’re taking high protein the fat will be utilized for protein breakdown and synthesis.
Not only carbs help in protein synthesis but also ketones that are produced by fat breakdown.
6.Reduce Lipogenesis –
Lipogenesis means your body stores the excess carbohydrates that you eat into fat in the liver for long time use.
When on a keto diet you are on a low carb diet that means instead of storing them as fat the body will utilize it as fuel.
Benefits of keto Diet
- Following a good keto diet may lower your bad cholesterol level and higher your good cholesterol level.
Since in keto diet we are using fat for providing fuel to our body it will use the triglycerides which are long chain fatty acids and are stored in the liver for long term use.
When these fatty acids are used it will lower your cholesterol level.
2. Keto Diet is very helpful for people suffering from high blood pressure . As you know high cholesterol level is directly related to high blood pressure.
As your cholesterol level increases your heart has to pump more to transport blood that creates an extra pressure in your blood arteries which increases the blood pressure in our body which is a very dangerous health issue. Keto diet helps in these conditions.
3. It help in insulin Sensitivity that means your body cell can effectively use the blood sugar in your body. High blood sugar is the most serious health issue in modern times.
Keto diet also improves the insulin resistance in our body.
4. It helps in reducing obesity levels and hence helping in fat loss and keeps you mentally and physically fit.
Side effects of Keto Diet
With all the above mentioned benefits of Keto diet, it also has some side effects but these are for short term periods which you must know.
- Kidney injuries and muscle cramp –
This happens because when you are on a keto diet there is high loss of electrolytes from our body because it increases the urination.
When the electrolytes are flashed out you may experience muscle cramps.
Kidneys may be injured because of dehydration.
You must take plenty of salt in your diet and drink more water on the keto diet.
2. Bad breath –
Keto diet sometimes results in bad breath .These is because when you are on keto diet your body enters into the new metabolic path known as Ketosis.
Ketones are produced in this metabolism and this smell is due to acetone which is the part of ketones.
3. Constipation –
Ketogenic diet can also give you the experience of constipation because in this type of diet you will get a lot of water loss by dehydration.
Body will use the water from your colon leaving behind the waste matter in your colon dry and hard and it will cause constipation.
To avoid this type of situation you must drink enough water and also intake high fiber vegetables which will help.
4. Keto rash –
You may develop rash and itching on your skin. This usually happens because when you are on ketogenic diet there are ketones in your bloodstream and when you are sweating the ketones comes out and shettel down.This may develop the condition.
So, it’s recommended to take regular baths and clean your body well to avoid these conditions.
Apart from these side-effects you may experience
- Digestion Problem
- Fatigue and Sugar carving
How does our body react to Keto Diet on the initial stage??
If you are on a keto diet for the first time your body will be introduced to new things called Ketones.
Normally, our body works and gets fuel from carbs. Body converts carbs into glucose and uses them as the source of energy.
When shifting to the low carb diet your body will depend on fat for energy and it will take some time for your body to adopt and develop a new metabolic path.
In this time period you will experience the loss of energy and you will feel very low.
On the initial stage when the body will start producing ketones it will keep you active for a long time which may interrupt your sleep.
You may experience the keto flu and Keto rash which is due to ketones and due to dehydration.
These effects are for a short period of time. As the time passes your body will adapt to the conditions and you will be all normal as usual.
Foods good for keto Diet
- Green Vegetables – Many vegetables are high in carbs so you must check for their carbs contained and rich in fiber.
2. Citrus Fruits – Orange, lemon, Grapefruit
3. Eggs – Most healthy and nutritious food.
4. Cheese – High fat contained
5. Nuts – Almond, Walnuts
6. Seeds – Flax and Chia seeds
7. Poultry – Fresh poultry and low in carbs.
8. All kind of Seafoods – Sea fish are best for these diet
Foods bad for Keto Diet
- Starch rich Vegetables
- Alcoholic drinks
- Processed foods
- Low fat dairy products
Keto diet is a very healthy and helpful diet for some people.This diet may not suit everyone .You must consult your doctor if you are planning one for you.
Sometimes a ketogenic diet can worsen your health if you are on certain medicine for certain types of health conditions.
Make sure to do some blood work and your kidney ,liver and heart test before going for this diet.