cyclic ketogenic diet
Do you know the difference between the cyclic ketogenic diet and the common diets when it comes to losing weight and gaining muscle?
Most people believe they just need to lose weight and lose weight . It happens that in a weight loss with a traditional “eat less calories than eat” diet, you lose as much fat as muscle (lean body). The result may even be a leaner body, but it will also be weaker.
Would not it be better to diet that makes you lose only fat while protecting lean mass? It exists and is called a cyclic ketogenic diet .
The traditional ketogenic diet was popularized by Dr. Robert Atkins . This diet was one of the first to argue that what causes the current obesity epidemic is not the consumption of too much fat but the exaggerated consumption of carbohydrates, especially the refined carbohydrates in the form of wheat and sugar.
Nowadays, the majority of the population eats up to 100 times more carbohydrates than a few decades ago.
The cyclic ketogenic diet is extremely popular among bodybuilders and bodybuilders.
The cyclic ketogenic diet is extremely popular with bodybuilders and bodybuilders.
Carbohydrates are present in foods like pasta, white bread, biscuits, ice cream, white rice, cake, chocolate, beans. They are present in every food that is produced with “villains” like sugar and wheat flour .
List of foods
In the ketogenic diet , to lose fat, all these foods are eliminated . But in compensation, anything that is not carbohydrate – that is, protein and fat – can be consumed at will, as many times as we want and in the desired amount. This results in a menu with very tasty options:
- Filet Steak
- White cheeses
- Milk cream
- Smoked turkey breast
- Olive oil
- All types of meat, including greasy like termite and breast
Our body uses carbohydrates as the primary source of energy. When we cut the carbohydrates from the menu, in about three days our body goes into ketosis . Ketosis is the process by which the body starts to use fat (not more carbohydrates) as the primary source of energy.
Strange as it may sound, you will need to eat fat so your body burns. If you do not eat it, do not think that the body will immediately burn the ones you have in the body. He will think something like “Oops, it’s not coming fat, better preserve the reservations I have here” . Our body is an incredibly intelligent machine.
How to know if you have ketosis?
To find out if you have really been able to reduce your carbohydrate intake to the point of ketosis, you can buy some urine test strips (or “strips”) that are sold to diabetics in pharmacies. The best known of these is called Ketostix . Just urinate on them and they will indicate a coloring that shows whether or not you are in ketosis.
Once fat has become the body’s main source of energy, it will slowly be consumed both from food and from your body. And the best: since there are no more carbohydrates, there are no longer the insulin spikes that generate the dreaded localized fats.
And if there are no more insulin spikes, there is more inhibition of the release of growth hormone, which helps build muscle in the body. The result of this set of events will be your weight loss.
The first few days, while the body changes from “carbohydrate mode” to “fat mode”, are the most difficult, and may even cause a headache or malaise. This is because we are changing the way the body works.
If you persist for at least 15 days, however, your body will be completely adapted to this new way of eating. Think about it: it’s two weeks of relative sacrifice for you to reap impressive results for the rest of your life.
Doing cycles to gain muscle.
The problem with the traditional ketogenic diet, as taught by Dr. Atkins, is that the diet practitioner may run out of resistance to exercise. And if you want to lose fat without getting flabby, the exercises are crucial.
This is where a small cycle of high carbohydrates comes in to fill our glycogen stores and give us energy for the exercises.
Reminiscing: The body takes about three days to get in or out of ketosis.
Glycogen is a polysaccharide and the main energy reserve in animal and plant cells such as cyanophytes, found mainly in the liver and muscles.
So all you have to do is maintain a six-day cycle by eating lots of protein and lots of fat – keeping your carbohydrates at extremely low levels, between 20 and 40 grams per day – and then switching to a one-day cycle by eating lots protein, too much carbohydrate and little fat . By doing this, you will accumulate a stock of carbohydrate for the week’s workouts.
When we talk about consuming too much carbohydrate, we are referring mainly to good carbohydrates. This means brown rice, sweet potatoes, cassava, yams, fruits, etc. Sweets, ice creams, cakes, wheat flour, sugar and other junk foods should continue off the menu, especially if the goal is to lose a lot of weight.
The cyclic ketogenic diet allows you to maintain a very good logic of cutting out carbohydrates during weekdays and eating them on weekends. An interesting tip: in the first two weeks, the ideal is not to do the high carbohydrate consumption cycle, keeping the first weekend only with protein, fat and fiber.