KETOGENIC DIETS - WEIGHT LOSS AND BODYBUILDING

                                                                         

Beginner bodybuilders and those with weight loss goals ask or surf the internet more often than not about "ketogenic diets", for bodybuilding or weight loss. Honestly, everybody wants to have a "killer shape", including myself - who don't want to appear glamorous? Ketogenic diet is the most searched for in 2018 and also ranking high this year. The ketogenic diet may work better than low carbohydrate diet but the prompting question in my mind maybe yours too, because of its controversial resultant effect is: are you ready for them? Well, let's take a look at the crux of ketogenic dieting.   

Ketogenic Diet  

A ketogenic diet is a regular supplement for burning fat process as it aid in reducing or eliminating fat from the body by boosting up its metabolic rate. That is a diet where there are no carbohydrates. As a result, the body tends to burn fat as its primary source.  

For a beginner, your body energy will be consumed, thus, you may end up leaner. Without carbohydrates your body won't know what energy source to tap from for a few days, so, you may experience repulsive feelings of weakness while you train until your body becomes adopted at using fat instead of carbohydrates. Also, there is a need for you to change your mode of training while you are on ketogenic diets.  

The next most important thing you have to understand about using a ketogenic diet for weight loss or bodybuilding is that you need to include more protein than usual; so that you don't end up losing muscle tissue. Hence, eat at least 6 meals each day with protein added to every meal.  

Also, ensure that you are getting enough fibre. Consume fibre from various sources such as flaxseed, fibre powder, green vegetables etc. it is also germane that you add some healthily nutritional supplements since you are aiming at burning fat on these "keto diets" for weight loss and bodybuilding.       

                                                                   

                                                                              Your health is Wealth 

 

What to Eat

When it comes to bodybuilding, protein is the most essential to add to one's diet. Consuming the right quantity of protein can spare muscle loss when you are in a caloric deficit and increase muscle building when you exercise. Also, it's important because it provides the body with glucose via gluconeogenesis.   

 According to the recent publication by International Society of Sports Nutrition stand on diets and body composition, the findings include protein intake of 1.4-2g per kilogram or 0.6 - .9 grams per pound of body weight is ideal for bodybuilders.             

                               The Best Protein Sources on the Keto Diet 

• Meat  
• Fish   
• High – fat dairy   
• Low – carb protein powders   
• Eggs  

 Calories Matters 

When taking calories, you have to ensure that you are taking the needed amount because when you eat too little, you will lose weight and eating too much will cause you to gain weight. Hence, you can tailor the weight you lose and gain and build a killer shape by: 

• Avoiding carbohydrates improve the body's ability to burn fat.  
• Frequently lift weights to stimulate muscle growth  
• Consuming enough protein to increase muscle protein synthesis.

Once these aforementioned factors are put into consideration, you will tend to lose more fat (if you are in a calorie deficit) and gain more muscle (if you are in calorie excess)   

Supplements 

There are good numbers of supplements that assist in making Ketogenic diets more effective based on expert (s) advice. The following is an outline of the main ones:  

• A soluble fibre supplement that is non-carbohydrate. However, walnuts are easier 
• Protein is optional: and if you are to add protein, ensure is averagely consumed. 
•  Consumption of healthy fats like Omega-3 fish oils, cla, and gla. 
• HMB would be an excellent supplement for minimizing the metabolic period before ketosis is achieved 
• Tribulus is highly recommended as it increases the testosterone output of a ketogenic diet. 
• 1-10% of calories is quite sufficient.  

               The lists for the supplements, however, are in-exhaustive.   

 Doing It Right 

Ketogenic diets are the most effective and reliable diets for achieving swift, mega low body fat levels with maximum muscle retention. Truthfully, the fat loss achievable on a ketogenic diet is incredibly overwhelming. If done right, you will enjoy high energy and a healthy sense of well being.        

                                                                                                                                                                                          

Doing Keto Diet Right Gives a Sense of Fulfillment 

       

 Notwithstanding the end result of ketogenic diets, more bodybuilders have had negative experience than a positive result. Their crux of criticism is however based on the following: 

1. Severe muscle loss 
2. Unbearable hunger 
3. Chronic lethargy 
4. Decreased in gym performance    

Honestly, these criticisms result from failure to adhere to the warning: ketogenic diets must be done right! For you to achieve expected results, the accepted rules of dieting must be followed strictly. There is no going         half-way: consuming grams of carbs, per day plus high protein intake is actually not ketogenic. 

 Conclusion

Ketogenic diets put forward various essential benefits that cannot be ignored if you are aiming at a definite, low body fat figure or physique. However, if done wrong, might be just the worst decision ever taken. Your choice is to do them right or not at all.