A Guide to Ketosis – Bodybuilding.com Forums | LIMITED TIME OFFER !

III. The basics of the ketogenic diet

3A. Enter Ketosis: The Macro Keto Holy Ratio

Ketosis occurs when the body has no food source of glucose / sugar and its glycogen stock is depleted. When this happens, the body begins by cutting fat into fatty acids and glycerol, and then turning them into acetyl-CoA molecules that are then transformed into ketone bodies in the liver. In other words, in the context of a ketogenic metabolism, the body uses dietary and body fats as the main source of energy.

It is possible to induce the initiation of this metabolism by a neat diet; this diet must contain limited amounts of carbohydrates, sugars and protein and must consist mainly of fat.

The ideal ketogenic ratio in macro-nutrients is as follows:

60% of your calories should come from fats.

35% of your calories should come from the proteins.

5% of your calories should come from fiber carbohydrates.

Here is your new food pyramid:

I know a lot of people when they have been introduced to this "crazy and unhealthy fad diet" for the first time, they are very afraid of ingesting too much fat. They are usually inadvertently found on a high protein diet rather than on a ketogenic diet. You must leave your fear of fats at the door, because it is important not to exceed the consumption of proteins, because proteins (and muscle) can easily be converted into glucose via gluconeogenesis. It is important to eat mainly fat because your body can not turn them into glucose – or at least it can not be so until you're not under ketosis deep, while it's not more the case.

Use the keto macro-nutrient calculators that are linked in post 6 to determine the number of calories of each macro-nutrient assigned to you.

Use "The Ultimate List of Keto Foods" listed in Section 3 to know exactly which foods you are allowed to eat.

3B. Saturated fatty acids and polyunsaturated fatty acids

A ketogenic diet that utilizes a majority (60%) of polyunsaturated fatty acids over saturated fatty acids has proven to be superior. A diet rich in polyunsaturated fatty acids induces a deeper ketosis in which beta-hydroxybutyrate levels are significantly higher and an increased insulin sensitivity. As beta-hydroxybutyrate levels increase when the majority of dietary fat is polyunsaturated, it goes without saying that the activity of lipolysis of fat and beta-oxidation also increases; in other words, you will get rid of fat faster and more easily if a large part of your fat percentage comes from items such as seeds, nuts, oils and oily fish.

In order to better enter ketosis, the ideal ratio is 60/20/20 polyunsaturated / monounsaturated / saturated fatty acids. Make sure you do not completely eliminate saturated fats. They are good fats and they fulfill many essential metabolic roles.

You can determine which keto-adapted foods contain polyunsaturated fatty acids by checking the "list of ultimate ketogenic foods" in Section 3; all foods containing mainly polyunsaturated fatty acids will be colored green and purple.

  1. Differential Metabolic Effects of Saturated Fatty Acids Versus Polyunsaturated Fatty Acids in Ketogenic Diets

3C. The wonders of fiber

The fibers can not be digested by the human body; they do not trigger the glycolytic pathway and have no effect on insulin levels.

High fiber foods can be eaten safely on keto and you should eat a lot.

Foods such as spinach, lettuce, broccoli, etc. are perfect for a keto diet.

3D. How to enter ketosis quickly, easily and reliably

Here is a complete method to enter ketosis:

Day 1:

– Do not eat anything after 18h

Day 2:

– Wake up and perform a HIIT or an intense fitness / weight training session on an empty stomach

– Start a strict ketogenic diet with 0-2% of calories attributed to carbohydrates

Day 3:

– Wake up and perform a HIIT or an intense fitness / weight training session on an empty stomach

– Start a normal ketogenic diet with 5% of calories attributed to carbohydrates.

If it is not already done, you will soon be suffering from a ketosis.

3E. How to know that you are under ketosis

When the body undergoes a ketogenic metabolism, you exhale gaseous acetone and excrete it through the urine.

It is said that acetone has a "fruity" smell, so if your breath or your urine smells a little fruit, you are under ketosis. Many people also report a metallic taste in their mouth when they are under ketosis.

There are also ketostix available in all pharmacies to test you.

3F. The sadness of induction

If this is your first time on a ketogenic metabolism, or if you have not been under ketosis for a long time, you will experience an induction period during which your body fits a ketogenic metabolism. The duration of this induction varies, but can last from 10 to 30 days.

During this period, you will most likely have headaches, cerebral haze, cramps, mood swings and fatigue.

It's normal and temporary. After this period of induction, your body will be fully adjusted to a ketogenic metabolism and your energy will suddenly be tripled.

It is important to stay in ketosis until your body is fully adjusted. Do not undergo any "carb-ups" until this induction is complete. You will know it because all your symptoms and your moroseness will disappear completely and that you will feel good all of a sudden.

3G. Cyclic glycogen refusion

A glycogen intake is simply the ingestion of carbohydrates for a given period of time with the intention of restoring muscle reserves to glycogen.

If you are unsure whether or not you need glycogen, just ask yourself what is your main fitness goal.

Is your main goal to increase your muscle mass, decrease your body fat or simply maintain your current body composition and health?

If your answer was to reduce body fat, a glycogen intake would only be counterproductive for your goals.

If your answer was simply to maintain your body composition and your health, one or the other choice is perfectly acceptable; Personally, I would choose no refeed because it is simpler and easier.

If your answer was to increase muscle mass, glycogen feeds would be of great benefit to you. Here is an excellent article on the subject written by Lyle Mcdonald himself:
Training on the cyclic ketogenic diet

Chronic ketogenesis, or fat breakdown, begins primarily when glucose and glycogen stores in the blood are low, and an induction in ketosis begins shortly after the onset of acetyl-CoA catabolization in ketone bodies. During this induction or adaptation period, which can last from 10 to 30 days, several major metabolic fluctuations occur. The first change, the most remarkable, is sudden and extreme fatigue, due of course to the total depletion of muscle glycogen stores. The second change that a person undergoing ketosis induction might notice is a change in mood and appetite. The Regulatory Hormone of the Mood and Appetite Leptin undergoes a sharp decrease in activity during this period of adaptation. The depletion of glycogen and the decrease in the activity of leptin both contribute strongly to irritability, sluggishness, weakness, mood swings and often hunger felt during ketogenic adaptation.

The glycogen replenishment works as follows: after a set period of time, people spend 1 to 2 days consuming carbohydrates such as oats and bananas to replenish their glycogen stores and reactivate leptin activity. . Most sugars you ingest during this period will be converted to glycogen since the stores are completely empty. Once this is done, you will regain your strength, your mood and maybe your sanity.

Here is the problem I have with this: if your goal is to get rid of body fatthen install a glycogen wall that you have to cut down each week before you can start using fat again because the energy seems to be a bit … counterproductive. As shown in Section 1E, ketosis is after all a great loss of muscle, so entering a period of short-term glycolysis may simply allow gluconeogenesis in which muscle mass is converted to glucose, which would not occur at all. a significant scale with a completely adapted treatment. ketogenic metabolism; not only that, but the inevitable peaks of insulin resulting from the sudden spill of sugars into the blood will certainly reconquer the free fatty acids that run through the blood in adipose tissue.

If your concern is about leptin levels, remember that ketosis requires an induction period until the body is adapted to a ketogenic metabolism. Once the body is fully adjusted to a ketogenic metabolism, all symptoms experienced during induction, such as mood swings, suddenly disappear. This suggests that leptin levels readjust once the body is fully adjusted.

3H. Reintegrate glycolysis properly

It's simple. If you want to regain a normal glycolytic metabolism, slowly start incorporating more and more carbohydrates into your diet. As long as you do not go over your B.M.R. then you should not have any fat gain whatsoever (although you can gain some water weight).

Slowly but surely, we succeed.

A Guide to Ketosis – Bodybuilding.com Forums | LIMITED TIME OFFER !
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