According to my own research, which I have double checked, cross referenced and even discussed with some very smart people, the population of the world is 50 percent male, give or take a few. I’m in that particular demographic so please forgive me for the gross, albeit accurate, generalizations that are to follow. Men like to eat fatty, filling food that is definitely not conducive to fat loss. Or is it exactly that?
What if I told you that all you had to do was to make a few small modifications to that bacon double cheeseburger or the triple steak burrito with sour cream and extra guacamole in order to turn these meals into fat burning and muscle building fuel. They already are going to be more than adequate as they are in terms of muscle gain, but as far as fat loss is concerned, you may as well eat cake. So getting back to the modifications required to turning foods like these in fat busting meals, just remove the carbohydrates.
In both instances above, it’s the flour in the bun or burrito that will cause the fat to be stored. If you remove the energy source that your body has the easiest time using, the carbs, from the meal, then your body will be forced to use fats as its primary energy source. After your brain has decided that there are no more carbs available that is. Which takes time. Until that time comes it will continue to produce its own glucose from protein.
After a few days or a week your brain will give up on its belief that it’s good buddy the carb is ever coming back. At this time your brain is going to switch to using ketones for fuel. This is a wonderful thing. When this change occurs your body is now using its own fat for its primary source of fuel 24 hours a day, seven days a week. No longer is there a mystical fat burning zone that you must try to enter. You are in that zone all the time even when you’re sleeping.
Here’s where the misunderstandings begin with this type of diet, known simply as keto to those of us believers. You still need to consume fewer than maintenance calories in order to shed the unwanted fat. It doesn’t mean that your intake can exceed what your body uses for maintenance calories just because you’re in ketosis. It’s not a magical state that burns fat regardless of how much you eat. On a side note you don’t burn fat unless you’re barbecuing, but that’s an entirely different discussion.
Another issue that critics of this dietary approach have is that eating a diet based on bacon cheeseburgers minus the bun can’t be healthy. It’s to those critics I have this to say: obviously. No one said that in order to get into and stay in ketosis you have to shun all vegetables, fruits, nuts, seeds and the like. To do so would be very unwise. You’d feel terrible for starters.
What you are avoiding is carbohydrates, not all foods other than fats. You are essentially replacing your carbohydrate intake with fats and low carbohydrate fruits, vegetables, nuts, seeds and dairy. In the follow up to this article I intend to expand on these options.
As I stated in the beginning of this rant, this diet is perfect for the meat and fat loving man. It even works for the other 50 percent of the earth’s population. You round it out with other foods that are low on the glycemic index and you’ve got a healthy diet that is ideal for fat burning. On a personal note, I find that once I get into ketosis I actually have more energy as glucose is no longer being relied upon. Fortunately there is always a steady stream of fat for fuel. Or is that unfortunately?
Ketogenic Diet Basics
Fattening foods like burgers, meaty pasta, and steak and potatoes are great muscle building meals strictly from a macro nutrient perspective. Lots of protein to repair damaged muscle, and lots of fats to keep testosterone levels high. The problem is that the carbohydrate that is also in these meals will cause us to gain fat due to the insulin release that they cause. Insulin is a storage hormone, and often causes excess calories to be stored as body fat. In order to turn these muscle meals into fat busting meals as well, just remove the carbohydrate. This is where the ketogenic diet comes into play.
If we remove the energy source that your body has the easiest time using, the carbs, then our body will be forced to use fats as it’s primary energy source. After a few days or a week, our brain will give up on using carbohydrate for our energy needs. Our brain will now switch to using ketones for fuel.
When this change occurs our body will now use it’s own fat for fuel 24 hours a day. No longer is there a mystical fat burning zone that you must try to enter. You are in that zone all the time-even when you’re sleeping.
We still need to consume fewer than maintenance calories in order to shed the unwanted fat. Ketogenic dieting doesn’t mean that our caloric intake can exceed what your body uses for maintenance calories. It’s not a magical state that burns fat regardless of how much you eat. On a side note you don’t burn fat unless you’re barbecuing, but that’s an entirely different discussion.
Vegetables, fruit and nuts should still be included in a ketogenic diet for optimal health.
An issue that critics of this dietary approach have is that eating a diet based on bacon cheeseburgers minus the bun can’t be healthy. It’s to those critics I have this to say: obviously.You don’t have to shun all vegetables, fruits, nuts, seeds, and the like. To do so would be very unwise. You’d feel terrible for starters.
What you are avoiding is carbohydrates, not. You are essentially replacing your carbohydrate intake with fats, low carbohydrate fruits, vegetables, nuts, seeds, and even some dairy.
Ripped bodybuilder_fullI have been procrastinating heavily with regards to writing about what I call Anabolic Keto. Part of the reason is because it’s something I came up with and I guess it’s sort of ‘mine’ and I want to hang on to it until I’m sure about everything I’m talking about. Which brings me to my second reason for procrastinating this long, and that reason is I don’t have any science to back it up per se. I know it works. I know the theory behind it is sound, but until some guys and gals in lab coats do a double-blind test and then repeat the results, what it is that I’m going to talk about technically constitutes bro science.
Which got me to thinking. I remember a time when science proved that high reps were responsible for low body fat levels, and low-fat, high carb diets were the best way to get ripped. The best way to put on muscle was to only do the basic lifts and eat until you couldn’t eat any more. That was if you were into lifting weights. If you were into fitness, cardio was the ticket to the ultimate body with none of that bulky muscle. Science proved all of this, and yet somehow they were wrong.
My point being that science in the industry of fitness has a funny way of proving that whatever exercise fad is occurring at the moment is superior to what came before it. Therefore crossfit and HIIT is the best way to build muscle and loss fat and bodybuilding is no longer cool as the goal now is to look like the cover of either Oxygen or some men’s magazine. Fitness trends are a good gauge as far as what the look of the day is and the method that those who chose it most often use to attain it. What those trends do not necessarily prove, regardless of the science that is used to back it up, is that the method is necessarily the most effective. Trust me, whatever is coming next will prove how wrong everyone now is about what they are convinced is so right.
Which brings me back to anabolic keto. If I know something works, and the theory and logic behind it is reasonable, why do I need popular science to verify what I already know? I don’t, so moving on.
Anabolic keto is a whole lot like carb backloading. protein-anabolismI had no idea what backloading even was when I was using this method to both grow muscle and get lean simultaneously. I got started down this path by way of intermittent fasting. I used that to a degree of success (mostly fat loss, not so much muscle-building) and wanted to tinker with it to make it better. I liked the underfeeding period for fat loss and the overfeeding period for muscle gain theory. I made sense. In my mind it was possible to get lean while fasting and then overfeed briefly to build muscle. The only problem was that the muscle-building never happened. I got very lean, but never did I gain muscle mass of any appreciable amount.
The period of fasting was just too long and the result was most likely catabolism. This may have been mitigated somewhat during the overfeeding stage, but mitigating muscle loss is not at all the same thing as muscle growth. More nutrients needed to be consumed in order to gain muscle, but they had to be ingested in such a way as to still allow fat loss.
There was only one method I knew of that could use body fat as fuel 24 hours a day, and that was ketosis. I have written extensively about this method as I believe it to be superior to all when it comes to physique transformation. I therefore knew that the ketogenic diet was going to be a component.
Another factor that I had to deal with was that I trained early in the morning. Carb backloading requires one to train in the late afternoon, thereby enhancing ones insulin sensitivity at a time when it normally is low and consuming carbs afterwards to take advantage of this heightened state. I didn’t have the option of late afternoon training at the time and had to work around my schedule. The second factor I had to deal with that goes contrary to carb backloading is that I didn’t want many carbs involved as I wanted the diet to remain ketogenic, so it was back to the drawing board.
Ketogenic Diet: How To Begin
In order to begin a ketogenic diet you must immediately drop your carbs as low as possible. There is no benefit to easing into this diet. The faster your body begins using ketones for its primary fuel source, the better you will feel. As long as you provide glucose in the form of carbohydrate, your body will not make the adaptation. For the first couple of weeks it’s advisable to eliminate milk and fruit entirely. Potatoes, grains, beans, and lentil as well.
It’s best to get into ketosis as fast as you can because that sluggish, foggy feeling is not in fact ketosis. It’s your brain switching back and forth from using glucose and ketones. In the early stages all it will take is an apple for your brain to decide that glucose is still available in a steady supply. In a couple of weeks you can have that apple because your brain will be using ketones as its main energy source, but for now you need to wait.
Something I do for the first week eat a very high percentage of fats to send the message to my brain that this is a plentiful energy source. Whip cream in coffee, and butter with everything. I don’t gain fat during this adjustment week, but I don’t lose either. In the second week I’ll get a little more moderate with my fat intake.
As the diet progresses and if very low body fat is desired, you can continue to lower the fat on a week by week basis to achieve that shredded look. Once there, you can even up the fats and stay shredded. I’m referring to getting very lean. You can quite easily maintain around eight percent all year by doing nothing drastic, by eating as you’d like as long as you adhere to the guidelines.
The first couple of weeks are the tough part. You think you’re hungry, but you aren’t. You habitually want those snacks which are carb based. It isn’t often you think of eggs or meat as snack food, but now they are things like almonds and peanut butter.
After the first two weeks it’s ok to add in a weekly cheat meal with carbs. Your body will react very well to these and the fat loss will accelerate afterwards. Some suggest a full day or the weekend as their carb consumption
period, but I prefer to limit it to one meal and still keep it sensible. I’ve heard of people who do all you can eat sushi or go crazy with pizza, but if fat loss is your goal than a regular meal that contains carbs is all that’s needed.
It’s purpose is to give your muscles a refill of glycogen as well as your liver, which is responsible for converting inactive thyroid hormone T4, to active T3. The number following the T is how many atoms of iodine per molecule are attached to it. Suffice to say that you need a weekly cheat meal to keep your metabolism humming along nicely.
Ketogenic Diet: Balanced Nutrition
You can eat a healthy, well-balanced diet without grain and starch. What nutrients are in those grains and starches, and how will we be able to get them when we aren’t eating them anymore? Having a well-balanced and healthy diet is always of precedence in any well-rounded nutrition plan, and the ketogenic diet is no exception. As the title suggests, balanced nutrition can be accomplished easily within the ketogenic lifestyle parameters.
The largest nutrient we’ll be missing is carbohydrate. Our body requires protein, fats, vitamins, minerals, water, and even a rock, which is what salt is, but we do not require carbohydrate. It’s the vitamins and minerals that are easily accessible through carbohydrate rich foods that we must make sure to include when switching over to a ketogenic diet.
The main contribution that most grains and starches have to offer are B vitamins, and minerals such as phosphorus, and potassium. If we are consuming nuts and seeds, as well as low glycemic fruits and vegetables, eggs, some full fat dairy, and lean meats, then those nutrients are easily replaced. What happens when the carbohydrate is removed from the meal, is that a wider variety of foods take their place. Instead of bread, pasta, and potatoes, there are more green vegetables, seeds and nuts. These options provide far greater nutritional value than grains and starches.
As a matter of fact, nuts alone will provide us with all the vitamins and minerals we would normally get from grains. A good amount of what is in those processed grain based products is added vitamins and minerals. The way our body best absorbs and utilizes nutrients is through natural sources. A ketogenic diet is based around natural food sources, and is most effective without any processed products.
The other criticism of a ketogenic lifestyle is that the diet is too limiting. This is patently false. A diet of bread, pasta, and potatoes is limiting. A diet based around vegetables, fruits, seeds, nuts, eggs, some dairy, and lean meats, is actually every food source that is available except for processed foods. Even some grains like quinoa, and natural oatmeal can be included if we use them as additions, and not the focus of a meal.
Another knock on this diet is lack of fiber. Regarding fiber, I think you’ll find that due to the fact you aren’t filling up on bread, pasta, and potatoes, you’re now consuming more vegetables. Eating a head of broccoli more than makes up for the fiber that needs replacing, not to mention things like phytonutrients, flavonoids, and estrogen lowering compounds that are found in cruciferous vegetables.
As you can see it is easy to replace the nutrients that are in the bread, pasta, and potatoes. When choosing a ketogenic lifestyle we are making a clear choice to eat more healthily. In essence, all that is being removed from the type of ketogenic diet that I endorse is processed foods. If the food is one of the natural food sources available to us, then it’s the right choice for both this diet, and our body.
OK, so when we last discussed the wonderful and constant fat utilizing state that is ketosis, the focus was primarily on how a few slight alterations to your diet can get you there. I said that in the follow up article, which is this one, that I would expand on other food options available to make this diet a healthy one and that’s discussed a little bit, but I’ll really get into that even more in the third installment.
Today I thought we could talk more about how once we’ve gotten into ketosis, there is an incredible hormonal advantage that is going to help dramatically to get you where you want to go. If you’re reading this then I’m assuming where you want to get to is a lean and athletic physique that also functions like one.
This very clear advantage that I speak of, which is unique to this diet and a feature which it has over all others, is that it very much boosts the production of hormones in your body that are beneficial to both fat loss and muscle gain. The main hormone I’m speaking of here is testosterone.
On a traditional diet where calories are restricted, the production of testosterone is actually suppressed. As your testosterone drops, so does the amount of muscle you’re carrying. As the amount of muscle you have declines, your metabolism slows, grinding your fat loss to a halt. The only way to get it started again is to further lower your calories and the above stated cycle continues.
When you’re in ketosis, all that fat you’re consuming to give your body energy is actually causing an increase in the production of testosterone. Increased levels of testosterone is a great way to even build a little muscle tissue during this fat loss phase. Any increase in muscle will have a corresponding increase in your basal metabolic rate.
So now you’re burning fat 24 hours a day and boosting your metabolism. Name me any other diet that can make these claims and actually back them up with science and I’ll happily write about this other non existent diet as well.
Now regarding all this extra fat that you’re using to your advantage, I prefer to get as much of it from healthy sources as possible. You absolutely can live on a strict diet of bacon and sausages with some processed lunch meats thrown in for good measure and make great progress. But that progress will come at the expense of your health and the best way to have an attractive and healthy looking body is to actually have a healthy body.
I know, that’s a crazy concept. Just when you thought diets were all about denial and going without to attain your goals, now you’re being told to be healthy too? That’s just too much, which one is it going to be? Since when does looking good have anything to do with health? Since always, because if you want to look like you’re healthy, then you need to be healthy.
Obviously this diet will be leaning fairly heavily on animal protein in the form of beef, chicken, eggs and some full fat dairy, but that doesn’t mean you have to be eating fatty cuts of meat to get that fats you need. You can still have leaner cuts of meat with the fats you need coming also from nuts, seeds and delicious and highly nutritious sources such as avocado.
Also, whole eggs please. This whole egg white fad has got to go. If you’re eating omega eggs then it’s the yolks that contain the omega three as well as a whole host of valuable vitamins and minerals. Whether you’re doing keto or not, eating whole eggs is always a great idea.
Just to touch on the full fat dairy option, as long as you aren’t going overboard then plain yogurt with something like berries mixed in is another great option. Berries of all varieties are great low glycemic carbs and very nutrient dense. Of course there’s my personal pre training meal of whey, water and whip cream. As in just drink the whip cream for a nice amount of fat to remind your body that it’s fat we’re using for fuel here, save those amino’s in the whey for protein synthesis, not for conversion into glucose.
There you have it. Eating fat helps you lose fat, maintain and even gain muscle due to the extra testosterone being produced as a result of the higher fat intake, and if you make getting the fat you need from healthy sources, then you can maintain a healthy diet. As you can obviously tell from reading this I’m a big believer in the benefits of this kind of diet, and I mean diet as food you eat, not just as a method of weight loss. Really when you make keto a part of your life it’s just a lifestyle decision, one with many benefits. More on that later.
So now we know that getting into and remaining in a state of ketosis is a great way to drop body fat because once we’re in ketosis we use our own fat for fuel. It’s also superior for maintaining and even gaining muscle while in a caloric deficit due to it’s amazing ability to raise testosterone levels. You can even eat a healthy, well balanced diet without all that grain and starch, and that’s what I would like to talk about a little bit. What do we get regarding nutrients from eating those carbs and how do we replace it now that it’s gone?
The first and most obvious thing that we’ll be missing is carbohydrate, and we’re not going to try and replace that. That’s you know, the whole point of this gastronomic experiment. Continuing on with that however, if you want something fun to do, providing of course that looking up facts endlessly regarding nutrition is your idea of a good time, then have a look at a food guide produced by the government of whatever country you’re in. One of the first things they’ll explain to you in reference to the suggested breakdown of macro nutrients they advise you to consume, is that carbohydrates are not necessary for good health or vital for life. They will continue on to suggest that your diet should consist of roughly 60 percent carbohydrate.
You require protein, fats, vitamins, minerals, water and even a rock, which is what salt is, but you do not require carbohydrate. It’s the vitamins and minerals that are easily accessed through carbohydrate rich foods that must be made sure to be included when switching over to a keto style diet.
I’m going to take the easy way out of this and instead of explaining one by one all of the B vitamins and minerals such as phosphorus and potassium that are rich in things like grains and potatoes and instead with a wave of my magical nutrition wand, make this blanket statement: if you’re consuming nuts and seeds, as well as low glycemic fruits and vegetables, eggs, full fat dairy and meats-you’re covered. I mean you’re better than just getting by.
As a matter of fact, nuts alone will provide you with all those vitamins and minerals you would normally get from grains, and do so much more efficiently. A good amount of what you’re getting in those processed grain based products is added in after the fact also, so it’s the whole grains, which are indeed full of vital nutrients, that are being referred to here.
The fiber though, what about all the fiber in the loaf of whole grain bread or delicious quinoa you were consuming? Where oh where will the fiber come from? I’m going to do the same cop out I did above. Just like all those vitamins and minerals that you used to get from grains and starches, the fiber will more than adequately be replaced by the fiber in nuts alone.
You’ll also likely find that due to the fact you aren’t filling up on bread, potatoes and pasta, you’re now consuming more vegetables. Eating a head of broccoli versus eating a few slices of bread and you’re way ahead with your fiber needs, not to mention things like phytonutrients and estrogen lowering compounds that are found in cruciferous vegetables and not in grains or starches.
As you can see, not only is it easy to replace anything that you might fear you’ll not be getting as far as nutrition is concerned should you decide to go ahead with a keto lifestyle, you may even be making a clear choice to actually eat more healthily than you would otherwise be doing. In part four of our adventures in ketosis, I’ll get into things like how to best get into ketosis quickly, cheat meals, carb ups, fat and protein ratios and all kinds of fun things. Also, if you have any questions or comments, I’d be happy to answer them or to hear from you. Until next time, keep it keto.
Alright then, this is where the application of the past three posts has the opportunity to manifest itself physically with you my dear reader. Today’s episode of Adventures in KETOSIS will feature all you need to know to start yourself down this path of body re composition with the confidence you need to know you’re doing it right. Remember I’m here for you and am happy to answer any questions you may have in the comments section. So now that we’re sitting comfortably, let’s begin.
The first thing you need to do is get into ketosis. Obviously you need to drop your carbs as low as you can in order to accomplish this. For the first couple of weeks it’s advisable, in this person’s humble opinion, to eliminate milk and fruit entirely. Potatoes, grains, beans and lentils should also go.
It’s best to get into ketosis as fast as you can because that sluggish, foggy feeling you may have heard some speak of is not in fact ketosis. It’s your confused brain switching back and forth from using glucose to ketones and back to glucose finally realizing that ketones are what’s plentiful. Early on all it will take is an apple for your brain to decide that glucose is still the principal energy source because there seems to be a steady supply coming in. In a couple of weeks you can have that apple because your brain is using ketones but for now just hold off a while.
Something I do for at least a week is go overboard on the fats to send the message that this is a plentiful energy source. It’s whip cream in coffee and butter with everything. I actually don’t gain fat during this week but don’t lose either. The second week I’ll get a little more moderate with my fat intake.
As the diet progresses and if very low body fat is desired, you can continue to lower the fat on a week by week basis to achieve that shredded look. Once there, you can even up the fats and stay shredded, however we’re human and most of us go straight for some carbs after a period of restriction. I’m referring to getting very lean. You can quite easily maintain at around eight percent all year doing nothing drastic from my experience.
So the first couple of weeks are the tough part. You think you’re hungry but you aren’t. You just still want to go for those easy snacks which are all carb based. It isn’t often you think of eggs or meat as snack food but now they are as is the old steady peanut butter.
Anyone who knows me knows that peanut butter and I are basically inseparable. Eating a jar a day, every day is not uncommon at all. So during those early days whenever the urge strikes for fruit or grains, I just reach for the jar that is never far and have a few spoonfuls to settle the cravings.
After the first two weeks it’s time to add in a weekly cheat meal or carb meal. Your body reacts very well to these and the fat loss always picks up after them. Some people have a full day or even the weekend as their carb time but I prefer to limit it to one meal and still keep it sensible. I’ve heard of people that do all you can eat sushi or go crazy with pizza but if fat loss is your goal than a regular meal that has carbs is really all that’s needed.
It’s purpose is to give your muscles a refill of glycogen as well as your liver which is responsible for converting inactive thyroid hormone T4 to active T3. The number following the T is how many atoms of iodine per molecule are attached to it if you’re interested, but I can sum this up by saying you need a weekly cheat meal to keep your metabolism humming along nicely.
Another thing worth looking at is how much protein and how much fat should make up your day to day diet. After your added fat first week in order to accelerate ketosis, the sweet spot that works for me personally is a 50/50 split with respect to calories. Keeping in mind that a gram of each is four and nine calories respectively. A 50 gram serving of protein would need to have 22 grams of fat. Two scoops of protein powder mixed with water and two very generous spoonfuls of peanut butter thrown in is an example of a 50/50 split. A few of those a day with some animal protein and vegetables and you’re well on your way to getting that lean and muscular body you’ve always wanted.
A lot of examples in this write up are what I would personally advise someone to follow if I were helping them to get into that very lean state and I would make adjustments according to their goals as we went along. Someone else might do this differently but I have always had success with both myself and others I’ve advised. As you can see, this article was a bit of a departure from the others in that sense and I hope that you have enough information with all four parts to get started. Remember, if you have any questions feel free to ask. That’s it until part five of our travels through ketosis.
Welcome back loyal readers as well as new to the popular daytime post series KETOSIS. It’s been a while since this topic has received the attention it deserves, so join me again as we uncover the mysteries of this amazing fat loss technique. Today I thought I would discuss the forbidden carbohydrate. Specifically, how many can be included in this diet, as well as some tricks I use with them that I find very effective when it comes to super charging my thyroid as it begins to slow as the diet progresses. So strap yourself in for another thrilling episode of KETOSIS!
I can only speak from personal experience when I say that when I get into deep ketosis, which takes roughly two weeks in actual reality, that I don’t need to consume carbs at all to function and feel absolutely normal. The general guideline however, is to consume around fifty grams per day to inhibit cortisol release and to provide enough carbohydrate for the brain, limiting the need for the body to break down protein.
I find that with adequate protein intake however, there is no need for any carbohydrate as your body can manufacture whatever it needs and not at the expense of your muscle. Due to the surplus of protein, whatever is catabolised will be resynthesized without muscle loss. This also means that due to the extremely low carbohydrate intake, there will be very little insulin present to ever interfere with utilizing fat for fuel. It’s my view that this is a more pure form of ketosis.
According to those that study ketosis in a more scientific environment than ever will happen here as I don’t have a lab handy, anything lower than 100 grams of carbs will facilitate ketosis. As that number of carbs drops further the greater the number of ketones that will be produced. As the goal of ketosis is to get your body running on ketones as it’s almost exclusive energy source, it makes sense to me at least that you should get that number as low as you can.
Unless of course you’re a member of the population that doesn’t function well in ketosis. It has been postulated by those with the science degrees and laboratories, that if you’re a person with tremendous insulin sensitivity, meaning in this case that you tolerate carbs exceedingly well, then you are likely a poor candidate for ketosis. Conversely if you possess average to poor insulin sensitivity then you are likely to do very well when in ketosis. We have to work with that variable when assessing our own carbohydrate requirements.
Those that complain of fatigue and mental fog are examples of people who function poorly in ketosis. I can eat nothing but red meat and eggs for days, and I do sometimes for the record, and feel great. My energy is even, and if anything I feel as if I have more. I’m a stay at home dad with two very young boys so the mental fog I experience daily has nothing to do with my diet.
It is those that don’t do well in ketosis, but want to reap the benefits of using ketones for fuel, that may want to consume between 100 to 120 grams of carbohydrate. That will allow you to be in ketosis, not deep ketosis obviously, but you will definitely be using ketones for fuel while still providing your brain with enough carbohydrate to function with its customary fuel source. I say customary because I’ve seen evidence that supports the theory that your brain and organs actually prefer ketones over glucose for their substrate of choice, and I’ve seen the opposite also. It’s still up for debate, and nothing I’ve seen proves anything one way or another.
Then there is the issue of exercise. I’m not going to include endurance athletes in this conversation because if you’re training seriously for marathons or triathlons, then engaging in a low carb lifestyle is probably not for you. Maybe it is, but I don’t feel qualified to comment. Those of us that train with weights however, it is my understanding that we use two and a half grams of glucose per work sets that are of a duration between 30 and 45 seconds. As I stated earlier, I’m ok with any carbohydrate my body needs being synthesized from protein via gluconeogenesis, because during post workout protein resynthesis, any muscle that was catabolised will be replaced relatively quickly. If you’re one who needs some carbs to feel normal, then you need to factor these needs in as well.
One last area relating to carbohydrate I would like to bring up is the slowing of the metabolism. This occurs on any diet where under maintenance calories are consumed. The body in it’s never-ending quest for homeostasis will slow its use of energy and become more efficient. It’s actually an amazing process that was useful a very long time ago to prevent starvation, but for our purposes is somewhat of an obstacle. The symptoms I notice most are feeling cold and somewhat weak. I notice these feelings much less however, on the diet I’m currently doing and is the subject of the book I’ll be releasing at some point.
Back to those feelings of a slowed metabolism, if you notice these symptoms or just that your fat loss has halted, then what I’m going to suggest works incredibly well for me. I’m assuming that you’re in deep ketosis before I’d recommend you try this trick. Try consuming a huge amount of fructose. Yes, fructose. That evil sugar. My favorite is about a pound of dried mango, all at once. If you’re in deep ketosis this won’t even knock you out of it, and all of a sudden your fat loss accelerates.
The only mechanism I can think of that causes this is your liver glycogen, dependent on fructose, fills and probably over compensates due to the deficit it’s been in. The liver is the primary organ needed to turn relatively inactive T4 into active T3. I’m theorizing here again, but I expect that your T3 conversion will over compensate as well, meaning you’ll be processing greater amounts of calories. Due to the fact that you’ve been deep in ketosis for a good period of time your cells are extremely insulin sensitive so everything not used to refill your liver glycogen will be stored as glycogen in the muscles, possibly further enhancing fat utilization due to the body’s fuel supply being refilled. Therefore it has less need to hang on to fat. If done infrequently the result will always be the same-amazing!
Every bit of that last paragraph is my own attempt to pseudo scientifically explain what I have anecdotally observed with myself. I believe it to be true, but if you know something I don’t, I would love to hear from you. It’s the sharing of ideas that benefits us all!
That my friends, was the latest in the ketosis adventure that I personally hope never ends. On a side note, I get a lot of enjoyment sharing what I know on this subject and I hope it helps you to reach your goals, because that is the biggest reason I’m doing this.
It has been too long since the daytime drama KETOSIS has been on the air at this corner of the internet, so it is without further ado that I am happy to announce its return. KETOSIS parts VI and VII, VIII and IX will be featured here today and the two days following, taking a break for The Sunday Quickie, and resuming on Monday. When you speak I listen, and I honestly try to help anyone interested with any information they might have, whether it be with the subject of the ketogenic diet, or otherwise. In today’s world my interaction with most people happens 99.9 percent of the time on twitter, so feel free to ask anything you want more information on there, or in the comments section. I’ll get it back to you as soon as I can. I know, I know-on with the show!
Throughout our journey through time and space and into the galaxy that is ketosis, everything from what the ketogenic diet is, through to how it is implemented has been covered in the first five parts. As a matter of fact, some news website that will remain unnamed liked it so much that they decided to just copy it from this very site and post it as their own! As flattering as that was I would rather the information that is posted here be for those that visit faithfully as opposed to, you know, stolen. Once again I’m veering off course. I’ll do my best to stay focused for the rest of the time, I promise.
Now that everyone is well versed in all things related to the ketogenic diet, it is time to introduce some of the possible variations that you may want to try, as each are effective for different reasons. For those of you that visit here, exercise or training is an important part of your life. Before we can understand what makes ketosis so effective when combined with exercise, and why we may want to opt for some of the different versions, we need to understand what is happening during both aerobic and anaerobic training. When we have all of the information in front of us we can choose what is best for each of us, given our individual goals.
There are four different types of fuel available to our body during training. They are glycogen, fat, protein and ketones. Under normal non ketogenic conditions, ketones provide very little fuel during training. During the early stages of ketosis, our body may use as much as 20 percent of its energy requirements during training from ketones when in the adaptive phase. As our body adapts to ketosis, that number actually goes down to less than 10 percent. As you can see, there is a need for our bodies to find a large amount of fuel from another source, so I’ll show you what is used when we train both doing cardiovascular training, which is aerobic, as well as weight training, which is anaerobic. The difference between the two is aerobic exercise is in the presence of oxygen, and anaerobic training does not require oxygen.
Today I’ll be focusing on aerobic exercise, which we can loosely define as continuous exercise lasting more than three minutes. In that category, depending on how you train, I would like to include things such as circuit training and sprints. When I do either of these types of training there is no stopping. It’s just on to the next exercise, and often something like skipping or running is used as the rest period. If you train like this also, then you know why it fits into the category of both aerobic and anaerobic exercise, but yet again I digress.
Aerobic training relies on glycogen from both the liver and the muscles, as well as fat as its primary fuel source. The higher the intensity of the exercise, such as heavy circuits or sprinting, the less fat is used and the more glycogen is favored. There comes a point where the intensity reaches a lactic threshold, and at that point the fuel comes almost solely from glycogen. Even though you may be in ketosis, protein conversion to glycogen via gluconeogenesis remains relatively low at roughly 10 percent, which still isn’t ideal as losing muscle is never the plan.
At high aerobic intensity, glycogen use increases as already stated, but what isn’t stated is at that this high intensity performance will decrease due to being in ketosis. Our bodies just don’t have enough glycogen available to fuel this kind of training. I know this first hand and it’s what led me to investigate and experiment with different combinations. I’ll get to my system that I’m using including the specific ingredients I use in the final installment(for a little while), but for now I’d like to move on to what happens regarding energy use when we lift weights.
Weight training can be defined for our purposes as the use of heavy resistance lasting fewer than three minutes. If the set of repetitions is particularly heavy, and as a result the rep range is fairly low and the time under tension is 20 seconds or fewer, then the energy will be supplied by adenosine triphoshphate stored in the muscles. If the duration of the time spent under tension is 30 seconds or greater, then the energy will have to be provided by glycogen. That makes the argument for pre training carbohydrate consumption to maximize performance a valid one. I said to maximize performance, not to maximize fat loss. That is a distinction that you must make when choosing which path to follow within the guidelines of the ketogenic diet.
As is painfully clear to those of us that follow a year round, low carb lifestyle that includes periods of deep ketosis, there are a few things to consider. Primarily, the main point of contention is that when we are training hard, as most of us like to do, our bodies prefer to use glycogen as its preferred source of energy. It is our body’s preferred source simply because it is the most effective source of fuel to maximize performance. Speaking from experience, when I’m in deep ketosis and training completely fasted to enhance fat loss, I’m admittedly pretty week compared to where I am regarding strength and power on a diet that features some carbohydrate. It all depends on what it is you want more. Is fat loss the only thing that matters, or does strength and explosive power take precedence above all? That’s a question that I think each of us needs to consider before declaring ourselves to be in one camp or the other.
Still further to consider are things like hormones. Hormones such as testosterone and human growth hormone which contribute to fat loss as well. These are hormones that are released in larger amounts as both the level of resistance is increased and the intensity of the training is raised. That got me thinking as to where is the tipping point regarding fat loss and muscle gain regarding an induced condition such as ketosis, which is amazing at using fat for fuel and also is very good at sparring muscle. Still, is there possibly an advantage to be had with combining that fat loss and muscle sparring with a higher output of hormones, even if carbs would be needed to fuel that output, which would positively benefit the goal of fat loss and muscle gain? We will look into hormones further tomorrow, and try to get to what changes we can make to improve ketosis. Are there diet tweaks that can be made to enhance the positive effects of a ketogenic lifestyle?
Hello and welcome to another beautiful day in the thrilling KETOSIS saga. I’ll be honest in telling you that I really enjoy this subject, and I see that a lot of you are interested in learning more as well. Yesterday we learned about the different types of fuel our body uses during aerobic and anaerobic exercise. Today I thought I would discuss what happens to us hormonally during aerobic and anaerobic exercise, and how these hormones interact with the different types of fuel our body uses during training. From there we will begin to see more clearly what choices we have in our diet to best facilitate the results that we wish to achieve. After tomorrow’s post I’ll put this all together for you. Following The Sunday Quickie, on Monday I’ll explain the method that I’ve decided upon using, and the specific approach I’m taking to get what I believe to be the most from my training and diet. Right now let’s continue to look at some more of the factors involved in this decision.
As you already know there are two types of training we are looking at, aerobic and anaerobic. Let’s begin with what happens in your body hormonally when you are doing aerobic exercise, which typically involves running or cycling or anything that is done continuously. As I said yesterday, depending on the pace and duration of the circuits you perform, or whether your sprinting is continuous with slower running or cycling during the non sprint portion, if it is anything like mine then it falls into the category of both aerobic and anaerobic training. On a side note I consider this to be the most effective way to train for fat loss and muscle building at the same time, but that’s not what this article is about. At least not directly.
When engaged in aerobic exercise, the most notable change that you don’t need a microscope to observe is the increase in heart rate. There is an awful lot that is also happening other than your heart pumping faster to get more oxygen to your muscles, as well as to facilitate the removal of exercise bi products like lactic acid so that you can train effectively and efficiently. Lipolysis, meaning in basic terms the liberation of fat to free fatty acids into the bloodstream to be used as fuel, also accelerates to provide some of the necessary energy. The other source of energy that will be used is glycogen, as both liver and muscle glycogen breakdown have begun to speed along up well.
The lower the level of intensity used in the exercise, the higher the rate of fat that will be broken down to be used for fuel. The higher the rate of intensity means that the ratio of fat will be considerably lower as the body will opt to use the quickest source of fuel available, which is glycogen. This fact is the basis for the long standing belief that the best way to lose body fat is doing steady state cardio at a slow pace. To this day, most bodybuilders preparing for a competition use this method and for them it is effective. I am in now way passing judgment by saying this next comment, but most bodybuilders don’t have to consider the hormonal response needed to induce fat loss as their needs will be met by using various exogenous sources. For their purposes, long and slow cardio will be effective. For the rest of us it may not be the most effective method as there are other factors to consider than just the fat loss aspect as this type of cardio also raises cortisol, which is detrimental to muscle.
Further enhancing the body’s ability to liberate fat to use for fuel is a corresponding drop in insulin levels during aerobic exercise. When insulin is present, the body is in storage mode, so in order for fat to be released the levels must be very low. Much like the fat and glycogen ratio, there is an insulin and glucagon ratio. Glucagon is the catabolic counterpart to insulin. Insulin encourages growth, and glucagon for our purposes breaks fat down to be used as energy. As the insulin level drops, the glucagon level will rise, further enhancing the release of fatty free acids into the bloodstream.
There are some conclusions that we can draw from seeing what the source of energy is being used during both a high and low intensity of aerobic exercise, and how this would interact with a ketogenic diet. When in ketosis, there is little in the way of glycogen available to be used as energy. That means that intense aerobic training would not be ideal, as the needs for glycogen will be met through the breakdown of muscle tissue known as gluconeogenesis. This is obviously not very good when the goal is to retain or build muscle at the same time as lowering body fat levels.
Conversely, if fat loss is your only concern, then doing cardio at a low intensity for a longer duration while in ketosis will prove to be very effective. If by doing your cardio at a low intensity, then the ratio of fat versus glycogen being utilized for fuel will be at its highest. The need for your body to catabolize it’s own tissue to provide glycogen will be lower as well, meaning you will retain muscle better. Due to the already extremely low levels of insulin as a result of being in ketosis, the level of glucagon will be extremely high, and all of these factors will work in unison to make fat liberation and utilization extremely effective. On a personal note, I know this to be true anecdotally.
To take this one step further, even if you are not following the ketogenic diet protocol, there is still a way of using ketosis to your advantage when engaging in aerobic training at a low intensity. After an overnight fast the body will either be close to, or in a mild state of ketosis after going the entire sleeping period without fuel. If fat loss is the main goal, then fasted cardiovascular exercise can be very useful here. Ketones appear in the blood after aerobic exercise as a general rule, so coupled with an overnight fast even an individual not in ketosis will be able to produce and use ketones for fuel. This is the basic principle that suggests that fasted cardio is the most effective form of training for fat loss. As I stated earlier, there is a corresponding spike in cortisol levels as well, so as with all things involving the body there is a fine balance that needs to be found.
Two very potent hormones that have not yet been discussed in the context of aerobic training are testosterone and human growth hormone. The best way to release the two of these hormones when training aerobically is through high intensity exercise such as continuous sprints or continuous circuits that will both be exceeding the lactic threshold. This means that the energy source that will be most relied upon will be glycogen. Where there is lactic acid however, there is growth hormone and testosterone shortly to follow. Both of these hormones play an important role in fat loss, but as you can see in order to have them released there will need to be glycogen used to fuel the process. Meaning that if you’re in ketosis and attempting this type of training to elicit this hormonal response, then it will be at the expense of your muscle tissue to do so. During protein resynthesis much of this will be replaced, but this is not a great recipe for muscle growth.
As is the case, independent of testosterone and growth hormone release, there is still a unique benefit that can be achieved biologically, hormonally and through a ketogenic diet, that will enhance lipolysis and therefore fat loss. To be honest I hadn’t even really put this together in my own mind until I began writing about this, and followed the trails of evidence to this conclusion. It has given me pause to reflect upon a few traditional diet techniques, and how they too can be improved upon. Tomorrow I will get into the hormones produced during anaerobic exercise, or weight training for our purposes, and how they interact within the ketosis induced environment to see what advantages can be found. The funny thing is that this was supposed to be just one article, but with ketosis there is always so much more to discover.
Hello, and Happy Saturday to everyone! I sincerely hope that you’re thoroughly enjoying the latest ride on the good ship ketosis, and are learning as we go. Tomorrow of course is The Sunday Quickie, but on Monday the epic series resumes to wrap up everything that these three previous articles have taught us, and how it can be applied to a slightly different approach that I personally have found to be extremely beneficial for both fat loss and muscle gain. Not to mention it is fairly easy to use this technique year round. So tune in Monday for that!
Yesterday I went through the list of hormones that are released during aerobic training as well as their function, and using that information looked at an effective method to maximize fat loss while in ketosis. I would not say that it is necessarily a great way to gain muscle, as I have done the training in fasted ketosis method, but I can guarantee you that if fat loss is your number one goal above all else, then this way works like no other.
Today it is time to look at the hormones that are released when we lift weights, known as anaerobic exercise or exercise not requiring oxygen, and to see of there is a way to maximize those hormones in conjunction with being in a state of ketosis to further the benefits. The principle hormone responsible for fat loss that is released when we train with weights is growth hormone. When lifting weights, growth hormone is maximally stimulated by a couple of different things. Heavy compound lifts and higher reps. Not just a higher number of reps, but repetitions that are done with enough weight, and done long enough to cause a large amount of lactic acid to build up in the working muscles. When you feel that burning sensation, that means growth hormone will be released shortly to rush to the muscles in use to help with repair. I feel that when the burning starts, the set really begins. If fat loss and muscle growth are of concern to you then the longer you can remain in the pain zone, the more dramatic your results will be. There is some truth to the old adage, no pain no gain.
Growth hormone is a peptide hormone that stimulates growth, cell production and regeneration. From strictly a health standpoint, growth hormone is the fountain of youth. It increases the mineralization of bone, increases muscle mass, increases protein synthesis, stimulates the growth and repair of all organs, and stimulates the immune system to name a few things. What we’re also really interested in is the increase in lipolysis that occurs when growth hormone is released. Most people engaging in the ketogenic lifestyle are likely to be interested in fat loss as their main goal. Growth hormone definitely will facilitate this very efficiently by inducing lipolysis, which is the process of breaking down lipids and liberating them as fatty free acids for use as energy, thereby reducing overall body fat deposits. Ketones are produced during this process incidentally. By doing so the body’s need to convert protein into glycogen is lessened, so there is a muscle sparring effect as well which should be of interest to anyone serious about fitness and training. Fat loss is great, but if there is no muscle left at the end of the diet, the entire process was without cause.
The second hormone that we always hear about when weight lifting is involved is testosterone. It is a steroid hormone from the androgen group found in both men and women. Women only possess about one tenth of what men do, so that explains the difference in body composition between the two sexes. The best way to increase the release of testosterone is through heavy and vigorous training involving the basic lifts such as squats, deadlifts, bench presses and barbell rows. Sprints and high intensity circuits are also effective. While not necessarily directly related to fat loss, the higher the amount of testosterone circulating, the higher the amount of muscle that will be built or retained. This at the very least serves to keep our metabolisms running well, and will help to create a caloric deficit. Not to mention that if you are going to the trouble of getting into ketosis, then having some muscle to show off is likely part of the plan.
Another hormone that is released during training is insulin like growth factor or IGF. IGF is released by the by the liver in response to growth hormone levels as well as by damaged muscle tissue to stimulate localized growth. Similar to testosterone, having plenty of IGF available to keep your muscles growing is a great idea when training with weights. The best way to have lots of IGF in circulation is to train hard enough to cause a good amount of muscle trauma, which means good old fashioned hard training.
Both testosterone and IGF require some serious effort with the weights in the gym, and the harder and heavier you are able to go, the more of both of these hormones will be available to grow your muscles. This goes contrary somewhat to being in ketosis. Ketosis, simply due to the lack of available glycogen, will cause your performance to suffer. Compounding this somewhat is the fact that whatever glycogen is being produced to fuel your weight training is likely at the expense of those very muscles you’re trying to build. It is true that during protein synthesis and resynthesis, you are likely to get a good portion of what you lost back, but it is still not an ideal recipe to follow for muscle building or strength.
As well as the hormones we’ve covered so far, adrenaline and noradrenaline are released during high intensity exercise. When it comes to doing heavy circuits, the amount that is being released is quite noticeable. This is another contentious issue in my opinion that contrasts negatively with the typical ketogenic diet. If high intensity training is being used in whatever capacity, then catecholamines are being released when in the state of ketosis for the specific purpose of breaking down protein to provide glycogen to the working muscles. Once again, not an ideal scenario when training for increased strength and muscle mass.
As you can see, there is a distinct disadvantage to building both strength and muscle mass when in ketosis due to decreased performance as a result of lack of glycogen availability, as well as the catabolising of tissue to provide glycogen to the muscles engaging in the weight training. This brings me to Ketosis Part IX, where I believe a compromise is necessary to be able to enhance performance so that we can benefit from the higher release of muscle building hormones that will improve our strength and health as well as our appearance, but also further our fat loss goals-all the while remaining in ketosis. I will get into this in the next installment, as well as specifically what I have been doing with regards to ingredients used and timing of those ingredients in relation to training. I hope you tune in next time and are enjoying this series as much as I am.
Hello and welcome back to the never ending ketosis exploration. I’m absolutely serious about the never ending part because there is so much to share in my attempt to help others achieve their goals through this very effective eating protocol and its numerous incantations. One of these variations I’m currently using, and have used in the past as well with great success. There are other systems of low carbing that I also use at different times, and they will be the subject of articles to come. The Ketogenic lifestyle is not as rigid and exclusionary as some would have you believe, and it’s my mission to continue to battle for our cause in the attempt to erase this erroneous stereotype.
In part six of the series, the different types of fuel used during training were discussed. Fat, glycogen, ketones and protein are the four available forms of fuel to our bodies. Regardless of whether you adhere to a ketogenic diet or not, the percentage of ketones used to provide energy for us during training is relatively low at around 10 percent. The rest comes from fat or glycogen. Protein can be converted to glycogen via gluconeogenesis as the third option to fill the 90 percent void. If our training intensity is low, then a high ratio of fat to glycogen will be used. As the intensity goes up, so does the use of glycogen, and as a result less fat is used. If there is no glycogen available due to ketogenic conditions, then tissue will be catabolised and converted to glycogen. This happens too slowly to be as effective as having glycogen available from bodily stores. This means that because of the lack of glycogen and the slow conversion of protein to glycogen, training intensity will be somewhat compromised if in ketosis.
In parts seven and eight, the hormones released during training were discussed. Of particular interest were catecholamines which serve to enhance liplysis, meaning essentially the release of fat into the bloodstream to be used as fuel. The flip side is that the same catecholamines will also increase the level of glycogen in the bloodstream for fuel. This isn’t ideal if in ketosis due to the fact that glycogen will be created from your hard earned muscle, as discussed above. Also of interest was growth hormone, insulin like growth factor and testosterone. These are hormones that are released in abundance when the training is particularly intense as a method of attempting to immediately repair damage. They also all directly or indirectly enhance fat loss. Ketosis is not the ideal condition to be maximizing on the hormonal response due to the fact that there simply isn’t enough glycogen in the body to fuel the intensity needed.
This is the general overview of the last three articles. I encourage you to read them all to get the full picture as well as the conclusions which were drawn based on the information gathered. Today is going to be spent discussing what I feel is the best way to maximize all of the hormones available to elicit the highest degree of muscle gain and fat loss. There is however, much to be learned in the previous articles and it would be a mistake to just read this and draw all of your own conclusions from it.
This articles focus is on one specific variation to the ketogenic diet. It is what is commonly referred to as targeted ketosis. There are many ways that I have come up with to do this a little differently so that you will remain in ketosis, but will provide enough glycogen to train with maximal intensity. The basic premise of the common approach to targeted ketosis is to eat carbohydrate before training to provide enough energy for the intense weight training and sprints needed to cause the biochemical cascade of hormones to flow. As well as eating carbs before training, carbs are consumed post training as well to take advantage of the glycogen super-compensation window. I like this technique and find it to be very effective, but there needs to be some qualifications and modifications to the carbs and amounts consumed.
I am by no means saying eat a bowl of oatmeal pre and post training, as is the most often used approach by someone using a targeted ketosis plan. If you’re consuming a load of slow digesting carbs, then your brain is going to forget that it wants to use ketones for fuel as all of a sudden there’s this steady stream of glucose available. Not to mention the sheer number of carbs in a couple of bowls of oatmeal is going to be pretty high.
What I have experimented with and found to work amazing well is simple sugars. Molasses and maple syrup are my two preferred sources. 15 grams pre workout with 50 grams whey and water, 15 grams post with 50 grams whey and water. Those two doses are about three hours apart as my first is an hour before I train and the second is about 30 minutes after. This as you can see adds up to a total of 30 grams of fast digesting carbs that will not be around long enough to seriously interfere with the ketosis process. On a side note, this is the only time I use whey protein as it too is fast digesting and will cause insulin levels to rise. I dont mind this during my training window as it will enhance growth, especially when combined with the other hormones that are in ready supply due to the high training stimulus.
The reality is, if you want to train at an extremely high intensity to maximize your results, some carbohydrate is needed to provide glycogen. I have found this amount to be just enough. The pre training 15 grams is going to be used up long before the session is over, and the post training 15 grams from the day before will as well. Two work sets of a duration between 30 to 45 seconds of time spent under tension, uses 5 grams of carbs. That’s 12 sets and no more glycogen left from the 30. I can tell you that the way that I train with circuits at a relatively heavy weight, for more than 12 sets, and continuous sprints as well, mean that there definitely isn’t going to be much in the way of glycogen kicking around my bloodstream when I leave the gym.
Here is a little science I dug up to support this theory. As was stated in the earlier articles, adrenaline and noradrenaline are released during high intensity exercise. Whether you are in ketosis or not, these catecholamines are going to impair the process of ketosis temporarily due to the release or manufacture of glycogen. As stated earlier, when it is manufactured, it isn’t made available fast enough so your training will be impaired. If ketosis is being impaired due to the manufacture of glycogen from protein anyway, does it not firstly make sense to provide the glycogen so that your body doesn’t have to catabolise its own muscle to manufacture it? Secondly, why not just have enough available so that you can train effectively?
The release of these catecholamines initially impairs ketosis, but they are also helpful in reestablishing it, because after training your glycogen levels will once again be extremely low having had the release of your already low available stores. Insulin levels rise post training, but so does glucagon which is very helpful in reestablishing ketosis. The meagre serving of 15 grams of carbs post traing will do little to impair the body’s decision to go back to using ketones for fuel. That 15 grams will be immediately stored in the body’s attempt at super-compensation, and will be used in the next training session.
Taking this a step further, as was discussed in part six, the option to do fasted cardio to take advantage of the fasted state while in ketosis would be a great compliment to this approach. Another variation would be to just ingest carbs pre training, possible more like 20 to 30 grams though, and then finish your session with cardio. Ketones appear in the blood after aerobic training whether you’re in ketosis or not, so this would help to quickly reestablish the state of ketosis. Another option is to do what I originally suggested with the 15 grams pre and post, and then add in a session of cardio later that day to ensure ketosis has been fully reinstated.
As you can see there are many options you can experiment with should you try this ketosis variation. I’ve always had success with the strategic timing of simple sugars while in ketosis for many reasons. The quick digestion and the nature of simple sugar also serves to stimulate my thyroid and get the hormones produced by that gland to both enhance fat loss, and stimulate protein synthesis. If we use nice, round numbers, anything under 100 grams of carbohydrate a day will keep anyone in ketosis. If we train intensely on top of that then the number of ketones to compensate for the lack of available glycogen throughout the day will be even higher.
We spend most of our day not training, so it is my opinion that the most effective way to lose fat and build muscle is to make sure that our training is spent in a manner that ensures we will be in an optimal hormonal state for the rest of the 24 hours that we aren’t in the gym. By adding a small amount of simple carbohydrate to my pre and post training plan, I feel that I have accomplished that. I hope you give this a try, and if you do, please let me know how you like it. Next up in the variations of ketosis, series within a series is a MattToronto original: anabolic ketosis. I’ll be getting to that soon, but there are a few other things I’d like to share with you first. I hope to see you all here tomorrow.