Tag: Keto and Kote

What Is a Ketogenic Diet and How Does It Relate to the Atkins Diet?

What Is a Ketogenic Diet and How Does It Relate to the Atkins Diet?

What Is a Ketogenic Diet and How Does It Relate to the Atkins Diet?

You’ve probably heard plenty about the Atkins Diet over the years. You know, that incredibly popular and controversial diet that involves cutting right down on your carbohydrate intake. You may have also heard of “ketogenic diets” – it’s a more scientific term so you may not recognise it. Did you realise that the Atkins Diet is a type of ketogenic diet? In this article we’ll have a brief look at what the term means and my experience of this type of diet.The Atkins Diet
The Atkins Diet
The original Atkins Diet book, Dr. Atkins’ Diet Revolution, was released in 1972. Dr Robert Atkins was interested, among other things, in getting his own weight under control. Primarily using self-experimentation techniques he found that eating a diet very low in carbohydrates tended to make him lose weight quickly. His experimentation was based upon other research papers and, as a result of his own studies, he became confident that the science behind the diet was sound. The resulting book was a resounding success and, over the next 30 years up to his death in 2003, Robert Atkins continued to produce popular diet books based upon the low-carbohydrate principle.
Ketogenic Diets
Some would argue that only the first “phase” of the Atkins Diet is “ketogenic” but it’s very clear that this element is central to the whole diet. There are many other diets of this type with different names and claims but, if they talk about severely restricting the intake of carbohydrates, then they’re probably forms of ketogenic diet. The process of “ketosis” is quite complicated and would take some time to describe but, in essence, it works because cutting down on carbs restricts the amount of blood glucose available to trigger the “insulin response”. Without a triggering of the glucose-insulin response some hormonal changes take place which cause the body to start burning its stores of fat as energy. This also has the interesting effect of causing your brain to be fuelled by what are known as “ketone bodies” (hence “ketogenic”) rather than the usual glucose. The whole process is really quite fascinating and I recommend that you read up on it.
Controversy
All forms of ketogenic diet are controversial. Most of the debate surrounds the issue of cholesterol and whether ketogenic diets increase or decrease the levels HDL “good” cholesterol and/or increase or decrease LDL “bad” cholesterol. The number of scientific studies is increasing year on year and it is certainly possible to point to strong cases on both sides of the argument. My conclusion (and this is only my opinion) is that one could equally make the case that a carbohydrate-laden diet has negative effects on cholesterol and I think that, on balance, a ketogenic-type diet is more healthy than a carbohydrate-heavy one. Interestingly, there isn’t so much controversy about whether ketogenic diets work or not (it’s widely accepted that they do); it’s mostly about how they work and whether that is good/bad/indifferent from a health perspective.Ketogenic Diet
My Experience
I too am a bit of a self-experimenter. I know this approach isn’t for everyone and it does carry an element of risk. I’ve experimented with a ketogenic diet for around eight years now. I sometimes lapse, mostly during holidays, but I always return to the diet as part of my day-to-day routine. I find that I can easily lose the several extra pounds that I put on during the holidays within around two weeks of starting up the keto diet again. I suppose it helps that I really enjoy the type of food I get to eat by following this regimen. Many of the foods I like are quite high in protein and fat. I do miss carbohydrate-rich foods such as pizza and pasta but I think that loss is outweighed (sic) by the benefit of being able to each rich food and still keep my weight under control. It goes without saying that I have to avoid sugary foods but I don’t have much of a sweet tooth and I can still enjoy things like good dark chocolate, in moderation.
Conclusion
It’s difficult, if you are just starting out looking for a diet that works for you, to know where the truth lies in this debate; if the scientists can’t sort it out then how are you going to? The plain truth is that you’ll need to educate yourself, weigh up the arguments, then follow your own best judgement. My experience has been largely positive but you will, no doubt, have heard of friends having problems on low carbohydrate diets for one reason or another. There is no such thing as a miracle diet and most of them are just variations on a theme but all ketogenic-type diets are based upon a very specific principle and that principle has been demonstrated to induce weight loss in many people. Perhaps you should try to base your opinion on the available evidence and not on anecdotes. It’s your body and your health, after all.

What Is the Keto Diet?

What Is the Keto Diet?

What Is the Keto Diet?

The Keto diet involves going long spells on extremely low (no more than 30g every day) to almost zero g daily of carbs and replacing the same with fats with a through the roof level (to the point where they may make-up as much as 65% of one’s daily macronutrients intake.) The idea behind this is to have one’s body in to a state of ketosis. In this state of ketosis our bodies is supposed being more inclined to use fat for energy- and research says it does that. Depleting your carbohydrate/glycogen liver stores after which moving onto fat for fuel means you need to always be shredded.

keto
Clker-Free-Vector-Images / Pixabay


You then follow this basic platform from say Monday until Sat 12pm (afternoon) (or Sat 7pm, according to whose version you read). Then using this time until 12 midnight Sunday night (so around 36 hours later) do your massive carb up…
(Some say, as well as also be dictated by your body type, that you can go nuts inside carb up and eat anything after which there are those who more wisely- within my view- prescribe still sticking to the clean carbs even during your carb up.)
So calculating your numbers is actually the next…
Calculate your required maintenance degree of daily calories…
(if you’re looking to drop quickly use 13- I would not advise this, if you need a more level drop in body fat use 15 so if you’re likely to actually attempt to maintain or perhaps get yourself some muscle tissue then use 17)
Body weight in pounds x 15= a
Protein for the day 1g per bodyweight in pounds= b
Bx4=c (c= amount of calories allotted to your evryday protein allowance).
a-c= d (d= amount of calories to be allotted to fat intake).
D/9= g daily of fat to get consumed.
The end calculation should leave you with a really lot for your fat intake.
Now for all of us wondering about levels of energy… Especially for training because there are no carbs, you’ll find a real high amount of fat within the diet you’re feeling quite full as well as the fat is a really good fuel source for your system. (One adaptation that I made is to actually possess a nice fish fillet approximately one hour before I train and I think it is gives me enough energy to get through my workout.) (I am aware of the arguments built to donrrrt you have fats 2-3 hrs otherwise of education. While I won’t have fats 2-3 hrs after training as I want quick absorption and blood circulation then, I see no trouble with slowing everything down before training so my body system has access to your slow digesting power source).
Continuing with general guidelines…


There are a handful of that say to possess a 30g carb intake just after training- sufficient to fill liver glycogen levels. And then there are those that say having even just as much as that may push get you started of ketosis- the state you are trying to take care of. As I did the post-workout shake during the last 8+ years of my training I have chose to try the “no post-workout” route! I figure I may as well try!
During my carb up period- for the sake of people that wish to know of you can find healthy and sill consume the issues you want (sparingly)- for the first six weeks I will be relaxed about what I eat within this period but the next about 6 weeks I will only eat clean carbs.
I also like to make certain that the 1st workout in the week- like a Monday morning workout- is a nice long full hour of work so I start cutting into the liver glycogen already.
I also be sure to have one further really grueling workout on Saturday before my carb up.
And I am eating a lot of fish,eggs,extra virgin olive oil and beef!
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