KETOGENIC DIETING IN DEPTH
How This Program Works
As stated most diet encourage one to consume carbohydrates as an essential macro nutrient. However, there is a problem with this approach. If you eat frequent carbohydrate meals, your body adapts and becomes a carbohydrate burning machine, it doesn't use fats very eagerly at all. In other words, as your body sees that you are primarily feeding it carbohydrates as its primary fuel source, it is a clever adaptagenic machine. It will become primed and perfect for burning carbohydrates for fuel. Makes sense if this is the primary fuel source you are feeding it. In fact, when you start to diet, your body may use protein as an energy source in preference to fats, and consequently dip into protein reserves (muscle) rather than fats. This is, of course, disastrous and deleterious to ones physique. So when you prime your body to burn carbohydrates and you then lower them on a diet, your body hunts for food from carbohydrates for energy. Of course protein can be broken down and converted into glycogen, making your very own muscle tissue you've spent months building, your very next meal. Whilst you remain consistently plump and ready and willing to hold onto your emergency fat reserves for a time of real urgency. The net result of unsuccessful dieting - high levels of remaining bodyfat and far less muscle, stripped away by the ravages of low calorie dieting. Creating a body that is like a sponge - ready to re-expand, the moment you feed it more calories. This is the famous yo-yo dieting syndrome.
This program overcomes this drawback by adjusting your body to use fats for fuel. Contrary to popular belief, this practice not only works but is the preference these days of many, many athletes and non-athletes alike. By lowering carbohydrate levels sufficiently, and eating ample fats, your body starts to process fats for fuels by creating a product called ketones. These are interchangeable with carbohydrates as an energy source for your body. There have even been a number of studies that show that ketones are a preferred fuel source for the brain, contradictory to what has previously been thought. One only has to look at the highly healthy diet of the inuet to see that they live on a basic ketogenic diet. Dr Atkins has become famous of late, for his very informative work regarding the debilitating illness - syndrome X. There are numerous sightings in his popular work that are well known, and one can find endless research from many sources, of humans thriving on a ketone diet.
There is a little debate as to whether all people would fare well on a ketogenic diet. And there is fair argument by many to say, not only should you follow a ketogenic diet for fat loss, but all year round, every year, for optimal health and functioning of your body. Who is right? Well probably both camps. One should spend a little time to learn about their genetic ancestry and ones metabolic type.
Despite what people may think about high fat diets, studies confirm that this type of diet does not elevate cholesterol, in fact quite the opposite, it tends to lower it, even when the fats come from saturated fat. Of course it is far more preferential to consume a majority of the fats from essential and unsaturated sources .However, on the down side, it does lead to bad breath, as a result of the chemical reaction in creating ketones from fats.
This is a simple program to follow because you can eat just about as much as you feel like because protein and fats trigger an appetite suppressing effect on the brain. What you will find is a general full feeling throughout the day and a pleasant loss of appetite, meaning consuming fewer calories in general. Although simple to follow, many people drop out in the first two weeks as energy levels drop dramatically and it takes a determined person to see it through. Or should we say, a creative person, as some of your food choices may become a little restrictive.
How Does This Work?
Measuring Your Status
It is also of interest to note that you do not need to be in deep ketosis to gain benefit from this program. Simply lowering your carbohydrate levels sufficiently works very well, but that is the difference between a zero carb ketone diet and just a low carb diet. The low carb diet is one outlined simply in the section on the insulin index.
It is also worth a note of caution while following this diet, in regards hydration levels and electrolyte status. You may find that you become quite dehydrated. You must critically ensure at all times that you are keeping yourself well hydrated and not doing anthing silly to through your electrolyte balance out of whack, by eating lots of sodium (salt) in your diet and no potassium (highly likely) if you dont eat enough green leafy salad and vegetables on this diet. This also adds to bulk and fibre on this regime, and without that, you may even notice strange and unpleasant things happening to your stools. So remember to stay hydrated and eating regular fibre.
What Can I Expect To See?
From each week following this, you will lose anywhere form 2 - 4 lbs of weight per week. Due to the anabolic effects of increased protein and fats in the diet, it is unlikely any of your weight loss will be muscle, unless you are not eating enough. You should aim to lose no more than 2lb per week. Any more may likely be burning off from skeletal muscle tissue. This is of course bad news. Your aim is to train and continue to progress, not regress.
Losing 2lb per week is highly achievable, and many find, extremely pleasing on this particular diet. When one can manipulate the rules and have an occasional cheat meal that consists of burgers, sausages, bacon, eggs and cheese for breakfast you tend to be able to sail through with ample enjoyable weight loss. As you can imagine, this diet is not for the vegetarians amongst you.