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Ketosis-request :) glock

Discussion in 'BLUE RIDGE PHARMA' started by Mountain-Man, Oct 30, 2018.

  1. Mountain-Man

    Mountain-Man BRPHARMA RepVendor Rep

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    What exactly is Ketosis? The metabolic state of ketosis simply means that the quantity of ketone bodies in the blood have reached higher-than-normal levels. When the body is in a ketogenic state, this means that lipid energy metabolism is intact. The body will start breaking down your own body fat to fuel the body's normal, everyday functions.

    What's So Great About Being In Ketosis?
    Establishing this metabolic state of ketosis even for a short period of time has many outstanding benefits.

    Benefit 1
    The main benefit of ketosis is that it increases the body's ability to utilize fats for fuel, which gets very lazy on a high-carbohydrate diet. When on high-carbohydrate diets, the body can usually expect an energy source to keep entering the body. But in the state of ketosis, the body has to become efficient at mobilizing fats as energy.

    Benefit 2
    Ketosis has a protein-sparing effect, assuming that you are consuming adequate quantities of protein and calories—0.7 grams per pound of body weight per day—in the first place.[1] Once in ketosis, the body actually prefers ketones to glucose. Since the body has copious quantities of fat, this means there is no need to oxidize protein to generate glucose through gluconeogenesis.

    ca9b20eab6c4f20943db4f185bd540e3.jpg
    Ketosis has a protein-sparing effect, assuming that you are consuming adequate quantities of protein and calories in the first place.

    Benefit 3
    Another benefit has to do with the low levels of insulin in the body, which causes greater lipolysis and free-glycerol release compared to a normal diet when insulin is around 80-120. Insulin has a lipolysis-blocking effect, which can inhibit the use of fatty acids as energy. Also, when insulin is brought to low levels, beneficial hormones are released in the body, such as growth hormone and other powerful growth factors.

    Benefit 4
    Another small but very important benefit of the ketogenic diet is that when in the state of ketosis, ketones, along with a high protein intake, seem to suppress appetite.[3] A high-carbohydrate diet, on the other hand, increases hunger levels. Because you have to consume a lot of fat on a ketogenic diet, which hold 9 calories per gram, you are not getting much food volume. It's not mandatory to be hungry on a reduced-calorie diet.

    Where Is The Scientific Data?
    Fatty acid production in fat tissue is stimulated by epinephrine and glucagon, and inhibited by insulin. Insulin is one of the hormones the pancreas secretes in the presence of carbohydrates. Insulin's purpose is to keep blood glucose levels in check by acting like a driver, pushing the glucose into cells. If insulin were not to be secreted, blood glucose levels would get out of control.

    b235293d000dae1f407d5d398fe92c3a.jpg
    Glucagon is on the other side of the spectrum; it is insulin's antagonistic hormone. Glucagon is also secreted by the pancreas when glucose levels fall too low. This usually happens when a person skips meals, or does not consume adequate amounts of carbohydrates for an extended period of time. When this happens, glucagon is secreted by the pancreas to break down stored glycogen in the liver into a more usable form, glucose.

    When the body's glycogen stores begin to get depleted, rates of beta-oxidation increase, resulting in the mobilization of free fatty acids from fat tissue. This is where the metabolic state of ketosis comes in. During beta-oxidation, ketone bodies are released from the liver—because they cannot be utilized by the liver—and travel to the brain to be used for fuel. The free fatty acids can then be turned into a usable energy substrate.

    What Is A Ketone, Or A Ketone Body (KB)?
    A ketone body (KB) is a byproduct formed during the conversion of fatty acids to fuel. Some fatty acids are oxidized by the liver for energy production. Others can be partially oxidized to form the substrate acetoacetate, which is then converted to beta-hydroxybutyric acid; collectively, these are termed ketone bodies. Ketones can be used by all tissue containing mitochondria, which includes muscle and the brain.

    Does Being In The Metabolic State Of Ketosis Present Dangers?
    I feel the benefits of the ketogenic diet outweigh the pitfalls, but as with any diet, speak with your doctor first. Some of the points of arguments are:

    Pitfall 1
    857465e06bf5a4da1aed5068722a0855.jpg
    During the first few weeks of the ketogenic diet, the body has to go through the "metabolic shift," as Dr. Mauro DiPasquale calls it. While going through this, the body will experience a small degree of fatigue, brain fog, and even dehydration due to the increased water loss associated with ketoic-induced diuresis and water loss from depletion of glycogen stores.

    Once the body gets used to manufacturing ketones as the main energy substrate, the body actually has more energy than it previously had, and you won't have to be fighting through all those low-blood-sugar crashes your high-carb meals previously gave you. Additionally, hydration should be an area of high priority, especially before, during, and after exercise.

    Pitfall 2
    Blood-lipid profile is also a concern on the ketogenic diet due to the staggering amounts of saturated fats in the diet, although the diet can be centered around healthier unsaturated fats—which isn't as fun as eating an egg and cheese omelet, fried in butter, with bacon on the side!

    Blood-lipid-profile issues are experiencing much debate; some people following the ketogenic diet will experience a drop in cholesterol levels, but for some people, cholesterol levels will increase.

    Pitfall 3
    Because carbohydrates are restricted to less than 50 grams a day, the issue of micronutrient deficiencies can occur. Thiamin, folate, calcium, iron, potassium, and magnesium are typically inadequate in low-carb diets. The best thing to do to avoid this is to make sure you take a high-quality multivitamin to ensure you get 100 percent of the daily value. Also supplementing with a fiber supplement is a good idea to make sure your plumbing doesn't get clogged.

    Pitfall 4
    Ketoacidosis occurs when the level of ketones in the blood gets out of control, which poses a severe health risk for diabetics. When massive quantities of ketones are produced, the pH level of the blood drops, creating a high-acidic environment. Nondiabetics need not fear, as the regulated and controlled production of ketone bodies allows the blood pH to remain within normal limits.

    What About The Anticatabolic Effects Of The Ketogenic Diet?
    Every reduced-calorie diet is catabolic, meaning the diet can cause you to lose muscle. 'This is largely due to the fact that you are consuming less energy, so your body relies on other tissue (i.e., protein) to serve as an energy source. Added to that, some dieters do copious amounts of aerobic exercise when dieting, which can cause further breakdown of muscle. The brain can also call on protein to create more glucose for energy needs—a process called gluconeogenesis.

    39f3b4229ef7742aa61caa02bbf38437.jpg
    When in the state of ketosis, the brain will prefer ketones over glucose. For the dieter this is good! The body will not have to break down protein for energy.

    Ketosis is different, because, when in the state of ketosis, the brain will prefer ketones over glucose. For the dieter this is good! The body will not have to break down protein for energy. In turn the body will be forced to use its fat reserves, a.k.a. your love handles, for its energy. This is why a low-carb diet is such a good method of dieting.

    So What Is The Best Way To Get There?
    Through experimentation, I have found that the best way to get into the metabolic state of ketosis is by starting off using a fairly high-fat intake with smaller amounts of protein. After your body gets into ketosis, the fat intake can be reduced and the protein intake can be increased. Keep in mind that keto-adapation takes about three weeks, so be patient!

    Ultimately, you want your macronutrient range to look something like this— Fats should comprise the majority of your calories, anywhere from 60 to 70 percent of your daily caloric intake. Protein intake should be around 20 to 30 percent of your daily calorie intake, and carbs should not exceed 50 grams per day.

    Part 1 | Part 2
    ABOUT THE AUTHOR
    181ed5c54104a85d5a6fd41f2d815f20.jpg
    Jonathan Deprospo
    Learn all about the keto diet and anything else about training!

    View all articles by this author

    NUTRITION
     
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    Ketosis-request :) glockBLUE RIDGE PHARMAOct 30, 2018

  3. Mountain-Man

    Mountain-Man BRPHARMA RepVendor Rep

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    Everyone in the bodybuilding space believes carbohydrates are required to build muscle. So does this mean you can’t successfully build muscle on the ketogenic diet?

    After all, the ketogenic diet requires you to keep carbs down to a minimum.

    Not at all!

    In fact, the ketogenic diet can help increase strength and build muscle while minimizing fat gain[*].

    A new wave of bodybuilders are now utilizing the low carb, high-fat lifestyle to build muscle withoutcarbohydrates.

    In this article, we’ll talk about:

    [paste:font size="5"]*][*][*].

    But it doesn’t happen overnight.

    During the beginning of your ketogenic diet, you may experience a “keto-adaptation” phase where your workouts may suffer from a decrease in performance.
     
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  4. Mountain-Man

    Mountain-Man BRPHARMA RepVendor Rep

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    WHY YOUR STRENGTH MAY SUFFER DURING KETO-ADAPTATION
    When you are in the beginning phase of the ketogenic diet, you won’t be able to exercise with the same amount of intensity as you did with carbs. This is because your body cannot utilize glycolysis as efficiently.

    Glycolysis is the breakdown of glucose by enzymes to give you energy.

    To successfully build muscle on the ketogenic diet, you have to follow the diet long term. Since your body is used to burning glucose (from carbohydrates) as its main source of energy your entire life, it needs time to adjust.

    When you restrict carbohydrates, it has to find another source of energy. This is when ketones are introduced as your body’s main energy source.

    The longer you stay on keto, the more efficient your metabolism becomes in burning ketones for energy and the better your workouts become.

    So by training your body to run off fats, it improves its mitochondrial density. This allows you to train faster and longer.

    In other words, once you become fully keto-adapted, your body synthesizes more energy, also known as adenosine triphosphate (ATP), from both your stored body fat and dietary fat to fuel your workouts.

    Studies have also shown that the low carb, high-fat ketogenic diet has muscle sparing effects. Your body will prevent itself from breaking down muscle once you are fully fat-adapted[*].

    [paste:font size="5"]gluconeogenesis where your body turns excess protein into glucose in the bloodstream. Yes, it’s true, the presence of glucose will stop you from producing ketones.

    But what many people forget to take into account is that both our body and brain need glucose to survive. There’s even a glycerol backbone in fat that when you’re using ketones, you’re also making glucose.
     
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  5. Mountain-Man

    Mountain-Man BRPHARMA RepVendor Rep

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    So why do we do keto if we need glucose?

    While we may need glucose to live, we don’t neednear as much as the population consumes.

    Currently, people are over-indulging on carbohydrates which are causing insulin resistanceand hindering your body from burning stored body fat for energy. This leads to unwarranted fat gain.

    Carbohydrates are the only non-essential macronutrient. It’s the only food group we don’t need to survive.

    When ketogenic dieting, you are providing your body with just enough glucose (from fats and proteins) it needs to survive. Running off ketones afterward gives you a more efficient energy source and allows you to build muscle through protein synthesis without worrying about gaining excess body fat.

    HOW MUCH PROTEIN SHOULD YOU CONSUME?
    Protein intake eat differs depending on your activity level.

    Here are the minimum general guidelines for protein consumption on the ketogenic diet[*]:

    • Sedentary — .8g of protein per pound of lean body mass (total weight – body fat % * .8)
    • Strength training — 1g of protein per pound of lean body mass
    It’s common for people on the ketogenic diet to consume less than is needed to build muscle.

    [paste:font size="5"]healthy fats
    Building muscle is a matter of consuming more calories than your body burns daily. Eating at a caloric surplus in addition to adequate protein levels will help you achieve the muscular physique you’ve been working towards.

    Use our keto macro calculator to help you find out how much of each macronutrient you should be eating to build muscle based on your own individual metrics!

    [paste:font size="5"]targeted ketogenic diet (TKD) encourages up to 80g of carbohydrates immediately before or after your training session.

    This allows your body to utilize the quick glycogen stores you just consumed to amplify your workouts. When executed properly, your body depletes the carbohydrate storage from training, which helps you enter ketosis shortly after your workout.
     
  6. Mountain-Man

    Mountain-Man BRPHARMA RepVendor Rep

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    A TKD approach works for people who have already followed the ketogenic diet for at least a month.

    The amount of carbohydrates you consume around your workout is based on the activity level and the experience you have with training.

    Here’s an estimate on how much carbohydrate you should consume based on activity:

    • People who do high-intensity training like Crossfit can consume 50g of carbs a day
    • Competitive athletes can consume up to 100g of carbs a day
    • An average person who exercises four to five times a week can get by with 10g of carbs a day
    If you are just a beginner with the ketogenic diet and your main goal is weight loss, the TKD approach isn’t encouraged.

    Instead, you should consider following a standard ketogenic diet meal plan while focusing on other performance-enhancing factors, like eating enough protein.

    *].

    The main electrolytes you should always monitor include sodium, potassium and magnesium. These are the three electrolytes that most commonly get excreted through your sweat when you workout and through urine when you restrict carbohydrates.

    It’s crucial to refuel your body with keto-friendly, nutrient-dense foods to ensure your body is performing at its best during your workouts.

    Ketogenic-friendly, magnesium-rich foods include:

    43cbc0e3994150417ae4d6518946dfd0.jpg

    Ketogenic-friendly, potassium-rich foods include:

    dd29a409359bbae16a5a5c845e23dc92.jpg

    You can also supplement with Keto Electrolytes if you are prone to electrolyte deficiencies.

    [paste:font size="4"]SODIUM INTAKE MUST INCREASE ON THE KETOGENIC DIET

    One of the biggest mistakes people come across when restricting carbohydrates is a lack of sodium intake.

    When you restrict carbs, your body excretes electrolytes from the body, especially sodium[*].

    Anytime you are feeling tired and lethargic, increasing your sodium intake can help, especially before your workouts.

    Sodium is extremely important to the functionality of our bodies. It is required for healthy muscle, nerve activity, helps regulate muscle contraction, nerve function and blood volume.

    The ketogenic diet and exercising both contribute to the loss of water and electrolytes in your body.

    If you’re not consuming enough, you may fall into thedreaded keto flu.
     
  7. Mountain-Man

    Mountain-Man BRPHARMA RepVendor Rep

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    The minimum you should consume is 5,000mg to 7,000mg of sodium daily. Before your training, make sure to take 1,000mg to 2,000mg to improve performance.

    Sodium consumption doesn’t increase depending on your weight loss or muscle building goals. Instead, focus on increasing sodium if you are sweating more frequently or if you have just started the ketogenic diet.

    Tip: Adding sodium to your keto bulletproof coffeecan drastically help with your training. If you feel that you are getting tired fast in the gym, you’ll find that including more salt will help you last longer during your workouts and need less rest between sets.

    WHAT TYPE OF SODIUM SHOULD YOU USE?
    Where you get your salt doesn’t matter as much as the amount you’re consuming.

    The best course of action is to use a mixture of:

    • Himalayan sea salt
    • Mortons lite salt
    This mixture will give you enough sodium to fuel your workouts along with potassium from Mortons lite salt to help hydrate your body.

    beef protein
    • 1-2g of sodium
    • 5g of creatine if needed
    • Pour into coffee and blend
    • Consume 20-30 minutes before training
    If you are an athlete with low body fat, you can add 5-10g of dextrose into the shake.

    Here’s why this drink works:

    • The available substrates (from protein) helps build muscle
    • The MCT oil powder gives you an immediate energy source from fats
    • The sodium will help you last longer during your workouts
    • Creatine has been proven to increase short-term strength[*]
    • Both the fats and protein will raise insulin just enough to put your body in an anabolic state (muscle building)
    [paste:font size="4"]CREATE A SUGAR-FREE ELECTROLYTE CONCOCTION TO DRINK THROUGHOUT THE DAY
    Many keto diet bodybuilders like to sip on an electrolyte drink throughout the day. Be careful not to consume any drinks that are high in sugar such as Gatorade as it will kick you out of ketosis.

    [paste:font size="5"]Cyclical Ketogenic Diet (CKD).

    While CKD may help you gain muscle, it is only advised for experienced dieters and bodybuilders.

    When you’re new to the ketogenic diet, following a CKD approach will be counterproductive.

    If you’re a beginner to keto, your body is still used to burning carbohydrates as its main energy source. By carb loading every week, you’ll slow down your progress.

    As you first restrict carbs, your mitochondrial efficiency and your receptors to use ketones as energy need a change. This means you need to give it time to adjust.
     
  8. Mountain-Man

    Mountain-Man BRPHARMA RepVendor Rep

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    It can take up to a week before your body gets used to burning fats as energy.

    This is what happens when you eat carbs every weekend when you’re not fat-adapted:

    • On average, it’ll take two to three days to get into ketosis after you cut carbs out
    • Once Saturday comes around and you carb load, you’re no longer in ketosis
    • Then, your body has to reset the cycle of depleting the carbs from the liver to start generating ketones.
    This cycle in conjunction with the ketogenic transition phase means you’ll only be in a state of ketosis for one to two days out of the week.

    Someone who is new to keto should be on the low carb, high-fat diet for at least a month before considering a CKD. After a month, most people can even get by with carb backloading every 15 days to once a month rather than every week.

    It’s also common for people to take the wrong approach when following a CKD.

    One of the main reasons why people adopt a cyclical ketogenic diet is because they assume they can eat whatever they want — from pizza to Oreos — without worrying about ruining their diet.

    This is a common misconception.

    A proper carb load for bodybuilding requires very low fat consumption and high carb intake for one to two days of the week. Junk food like pizza is high in fat and carbohydrates.

    A CKD isn’t a free pass to eating whatever you want!

    It’s not the most tasteful diet and requires a lot more discipline having to eat meals like chicken breast and rice for the whole day.

    Instead, you should start out on a standard ketogenic diet.

    Ketosis has muscle sparing benefits, but only if you’re keto-adapted[*]. When you’re first starting out, you may lose a small amount of lean mass. This is because your body wants glucose since it doesn’t know how to use ketones for fuel yet, so it takes some glucose from amino acids via your muscles.

    When you start out with a CKD, you’ll constantly take small amounts of amino acids from your muscles and you’ll teeter in and out of ketosis so you never fully become keto-adapted.

    AVOID CONSTANT CHEAT DAYS
    Having a cheat meal every once in a while is perfectly acceptable. Most of us like to use cheat days to take a break and binge on junk food so you can come back into the diet rejuvenated.

    But many people make the mistake of overindulging on unhealthy food when they have a cheat day. Just because you had one bite of chocolate cake does notmean you should eat the whole thing.

    Instead, allow yourself to have a cheat meal here and there depending on how far you are from your goals.

    For example, if you have 100lbs to lose, the more cheat meals you have, the longer it’ll take to reach your weight loss goal.

    Conversely, if you are already close to your desired weight and you’re on the ketogenic diet to feel good and maintain stable energy systems, you can get by with more frequent cheat meals.

    DON’T TRAIN IN A FASTED STATE
    There’s a common misconception that training fasted will help you burn more fat.

    This is a misunderstanding and can be counterproductive towards your fat loss goals. Your body needs energy and doesn’t burn fat exclusively.
     
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  9. Mountain-Man

    Mountain-Man BRPHARMA RepVendor Rep

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    When you train fasted, you may lose fat but you’re also burning lean body muscle mass simultaneously.

    Instead, consuming quick absorbing animal protein like beef protein along with MCT Oil Powder will provide you with more energy for a better workout to help burn fat without losing any muscle.

    You may lose weight training fasted, but you’ll also lose lean body mass in the long term.

    [paste:font size="5"]Ketones are a source of energy and when you first start, it’s normal to have higher ketone levels. This is because your body isn’t fully adapted to using ketones for energy yet so ketones get excreted rather than used as fuel.

    If you’re consuming enough nutrient-dense calories and you already have low body fat, your ketone production is going to be on the lower end.

    There is no build-up of ketones because your body is actually using it as its main source of energy.

    The longer you stay on the ketogenic diet, the more effective your body becomes in using ketones as energy. It’s common for more experienced keto-ers to see lower levels of ketones through ketone strips.

    This shouldn’t discourage you whatsoever because your body is using ketones for energy more efficiently (instead of peeing it out).

    It’s normal to be in the .6 – .8 mmol range of ketones once you are fully keto adapted.

    Note: If your goal is to lose weight and you still have a high body fat percentage, you should focus more on staying low carb rather than eating large amounts of fat. This shift allows your body to use its own fat storages for energy, which leads to increased fat loss.
     
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  10. Mountain-Man

    Mountain-Man BRPHARMA RepVendor Rep

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    Bodybuilding on the Ketogenic Diet Will Help You Build Muscle While Minimizing Fat Gain
    Because the majority of the bodybuilding industry praises the low fat, high carbohydrate protocol for gaining muscle, there’s a large amount of skepticism that comes with the ketogenic diet.

    But we are now discovering that carbohydrates are not required to build muscle.

    Following the strategies above will ensure that you minimize the time it takes for your body to become keto-adapted.

    Bodybuilding on the ketogenic diet will allow you to build muscle while keeping fat to a minimum.

    As long as you are carefully monitoring your electrolyte levels, measuring your body composition instead of ketones and eating adequate amounts of protein, you will begin to see vast improvements in your overall physique.
     
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  11. BIGVNYC

    BIGVNYC Super-ModeratorStaff Member

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    Great read MM.
    I've gone Keto many times and it's very effective but avoiding carbs is not an easy task as we are surrounded in a world full of delicious carbs. The initial first weeks are horrible but once you get beyond that hump you start feeling alot of energy. My biggest complaint would be constipation even with fiber supplements i was always shiting boulders...
     
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  12. Mountain-Man

    Mountain-Man BRPHARMA RepVendor Rep

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    Thank you ,when a AA member ask ? I try to provide info for everyone.
     
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