What You Need To Know! NOTE: This is part one, click here for part two! Introduction. What I am about to present is not a new paradigm, or revolutionary approach to diet. Nor is it the end- all, be- all to dieting; there are many viable approaches. This diet is, on the other hand, an easy (relatively speaking) approach to diet that is physiologically and psychologically rewarding. Moreover, it is rather malleable and also forgiving, yet effective. ![]() Instead of ingesting small amounts of carbohydrates around your workouts, the cyclical ketogenic diet devotes one to two FULL days of high carbohydrate consumption in. Actually, like the grain-free diet, explaining the high-fat diet is not that hard. I’ll even promise you that there are ways to do it, explanations and answers that. Many people (not everyone!) who start a low carb diet experience what’s called the “keto flu” or the “induction flu” in the first few days while the body is. For these reasons, I am astounded that it has not caught on to a greater extent (in some form or another), and played a bigger role in the dieting revolution. This is the first installment of a multi- part article. Here, we will briefly discuss my background (as it relates to this diet), its genesis (in the form I present), the basic tenets of the diet, as well as the basic diet structure. We will also discuss, briefly, its psychological benefits, as well as its physiological strengths and underpinnings. Psychology and physiology, as you will see (and as Par Deus has propounded) are inextricably intertwined, in the world of diet and food. Not only would this article be way too long, but more importantly, I'd be going well beyond my strengths, and I know my limits. For those seeking a deeper understanding, Dawza, who is far more apt than I in these regards, will provide a more in depth analysis in the final article in this series. Also in future installments we will discuss synergistic supplementation, variations based on one's phenotype, tweaks for continued fat loss (should they prove necessary), variations for bulking or a steady recomposition, and other variations for those losing too quickly (we should all have that problem shouldn't we?), those not losing quickly enough, and for those looking for a more manageable . Actually, in its most basic form, as presented here, Carbohydrate Cycling will be a rather quick fat loss plan for most. Basic Definitions. First, let's get some definitions out of the way. This is not a glossary but rather an explanation of a few terms that are often used in a variety of manners. If the definition of a word or term used can be found objectively, I expect that you know it, or you'll look it up, or you don't give a rat's ass. Unlike in common usage, it does not refer to the goal of . Often, a small amount of muscle loss is expected and acceptable. Some such diets indeed allow for, or even plan on, fat gain, albeit minimal (hopefully). But essentially, it is a slow, yet steady body transformation whereby you seek to both lose body fat and gain lean body mass, concomitantly. ![]() I wanted to write about the cyclical ketogenic diet, it’s a sort of variations of the keto/lchf diet I’m doing. I haven’t really thought about doing CKD myself. I ranted a little about diet approach, leptin and the set-point theory on bodybuilding.com. Figured it could make for a decent post here. I added some extras in the. I'm about to embark on my 3rd time starting a ketogenic diet. I see great results every time I get back to doing keto and I thought I would share this awesome article. Is The Ketogenic Diet Safe? Long Term Effects. Is a ketogenic diet safe? This is quite a controversial question. There have been studies done on long term ketogenic. Utilizing numerous nutrient- partitioning techniques related to training style, and proper supplementation, recomposition can be accomplished rather effectively. In The Beginning. Carbohydrate cycling is something I stumbled on when I trained for my first bodybuilding contest in 1. It was not something I heard or read about, specifically. While I am certain I did not invent this concept, and others probably had used it in some shape or form, I devised it of my own accord based on the ? Well, I had struggled my whole life with being over- fat. Indeed prior to cutting for the show I was probably at around 2. I doubt I had ever been below 1. I committed to being on stage in posing trunks- -in 1. I had finally accumulated a decent amount of muscle mass, and well, why not. I . I also hated (and still hate) counting calories - - I admit it, I am lazy. And despite this, and poor genetics with a high body fat setpoint, I needed to get to sub 5% body fat. Oh, for some context, back then I thought Hot Stuff was the bomb - - so except for protein, I didn't use any supplements; the point being, with the exception of a protein powder, no supplements are necessary to make this diet work. On the other hand, supplements have come a long way since the mid to late 9. Today, there are many effective products that will contribute to the success of the diet (or the speed at which you will achieve it), depending on your goals, your phenotype, and your wallet, of course. Again, we'll get to this in future installments, but for now, the diet beckons. So how could I, with my knowledge, genes, and personality traits, devise a plan that would be effective, and so user- friendly that even I would stick to it long enough that I could stand on stage, practically naked? Oh, and while 1. 6 weeks may seem like a long cut, this time- frame did not allow any weeks to pass where I could simply maintain body fat. There was no margin for error. Nope, I needed to lose a steady 1 ? This was not a problem for me (being super- strict for short period of times), especially if I had a reward. Enter, the high carb day, where I allowed myself to eat as much as I wanted. What's the catch? Well, we will get to that soon enough. But in the end, I would average out to a low carb intake level sufficient to remain hypocaloric, for the week. Or, at least, that was the plan. So yes, basically this was designed, originally, to meet my psychological needs. Oh, I also thought it a good idea to . I had never heard of a refeed, and especially not of leptin. Hell, leptin was just being discovered back then. So many of the positive physiological benefits of cycling carbohydrates were unknown to me then, except that it . Other than this general belief, I had no idea why in 1. I never got stuck or hit a wall. The Concept: Cycling 1. There are three types of days while on this diet: High Carb. Low Carb. No Carb Days. Generally, the three days are rotated, or cycled, equally. ![]() Again, I will stress that this can, and should, betweaked, based on the individual's goals, geno and pheno- types, and dieting history. Indeed, much of this will be discussed in future installments. Here, we will lay out the basic plan, which is designed for relatively rapid fat loss for most individuals and the one that got me into contest ready condition, twice. Carbohydrate manipulation is the key here, but we will back into this by discussing our protein and fat intake, which each remain constant. Bear in mind the multitude of goals and assumptions this diet balances. Nuts And Bolts: The Basic Plan. ![]() ![]() Generally. This plan is based on eating six times per day. An acceptable alternative is five meals daily, and if you so choose, be sure to keep the daily ratios consistent, as each meal will require more food. Protein Consumption. Protein: the easy part. Actually, protein is the foundation of this diet. It is not to be skipped, skimped upon, taken lightly, or otherwise reduced simply because the diet does not focus on it. The significance of protein cannot be overstated, though such details are beyond the scope of this article. We shall not get into the minimum requirements for a bodybuilder, which types of proteins are superior to others, and the numerous other issues that have perplexed the scholars and been debated ad nauseam. Suffice it to say, that one gram per pound of bodyweight is the absolute minimum, and there is no maximum on this diet. In other words, at each and every meal, of each and every day, you can feel free to dig in to as much protein as you wish. Though there are some rules. Beyond these rules, and for simplicity's sake, I will assume you are eating a sufficient quantity at each and every meal and leave it at that. Assuming you are eating six meals each day, regardless of which type of day, you will eat a minimum of 1/6 of your total daily minimum requirement for protein at each meal. Thus, a 2. 00- pound individual should eat at least 3. If five meals is the necessary course, the same individual should eat a minimum of 4. You can eat more, but to overindulge at one meal, does not excuse a deficient amount at another. In other words, do not shortchange your protein consumption at any meal. ![]() Again, this is the minimum, so if you are still hungry eat up. Of course, like any other macronutrient, too much protein can hinder fat loss or even promote fat gain. This is another instance where I am putting some faith in the body's sense of self- regulation. For the few of you who eat too much protein and fat loss stalls, you will want to limit total daily consumption to no more than 1. NOTE: This is part one, click here for part two! Introduction. What I am about to present is not a new paradigm, or revolutionary approach to diet. You’ll recall from last week’s post I did a self-experiment to see if I could learn something about the interplay of exercise and ketosis, at least in myself. Controlling your carbohydrate intake -- and your hormones -- will get you there. Most of your protein requirements must be satisfied from very lean protein sources. Indeed, four of your meals must use lean protein sources, while the remaining one or two may come from a higher- fat source. For our purposes, a . ![]() It is important that you look at the calorie breakdown here, as a product may say . And because fat is more than twice as calorically dense as carbs or protein, it will derive more than 1. Now, as I have stated, this is a simple diet, so if you don't want to figure out what you can and cannot eat, I have provided a list of generally acceptable lean protein choices. In addition, one or two meals should contain a higher- fat protein choice. Again, I have provided a list for easy reference, but for those of you with peculiar tastes, you can choose any protein that derives about 2. If, however, you'd rather eat a lean protein, then for that meal you should add about 1. For example, if you have six meals, and four have protein sources from list A and two from list B, you are fine. You cannot have more than two from list B. And if you have none from list B, and all six from list A, then two meals must have an added fat source from the list below. Approved Lean Protein Sources (A) Chicken (white meat)Turkey (white meat)Tuna Fish (can)Fish (flounder, tuna (fatty or not), salmon, shark, etc.)Shellfish (all types)Protein (preferably whey post workout, and casein before bed; MRPs must be low- carb)Lean beef (including lean cuts of steak)Cottage Cheese (0 or 1% fat)Egg whites (egg beaters)Approved Higher- Fat Protein Sources (B) Chicken (dark meat)Turkey (dark meat)Eggs (half whites, half whole eggs)Steak and other meats (not exceptionally high fat cuts)Cottage Cheese (Whole Milk)Fat Consumption. As for fats, this diet does not worry too much about them. Nor will we discuss them much, save for this brief discussion here. Carb Cycling for Fat Loss. Between the numbers of low- carbohydrate diets and studies linking the consumption of processed carbs to obesity and chronic diseases, carbs have become the black sheep of the nutrition world. But let’s get one thing straight: Heavy consumption of PROCESSED carbs affects the body’s hormonal machinery, leading to inflammation and excess fat storage. For muscle growth and overall performance, however, HEALTHY carbohydrates are a necessity. The challenge is to take in just the right amount of carbs — at just the right times. It turns out that what carbs you eat — and especially, when you eat them — can drastically affect your body’s response to them. Through a process called carb cycling, you can manipulate carb consumption to maximize muscle growth while you minimize negative effects. The plan requires strict adherence and meticulous carb counting, so it’s not for everyone. In fact, carb cycling is most effective for those who already are fairly lean and have a final 1. Refrain from starchy carbs such as potatoes, rice, cereals and oats. These include starchier veggies such as beans, zucchini, squash, and pumpkin. Total carb intake should be less than 2. LOW CARB DAYS: Here, the goal is to stay below 7. Once again, fibrous veggies can be eaten freely, but add in two to three servings of starch from clean sources such as brown rice, sweet potatoes, oats, starchy veggies and fruit. For best results, having starchy carbs post- workout on these days is recommended. HIGH CARB DAYS: The total amount of carbs will vary based on your size and activity level. Women will consume between 1. Most of these should come from clean sources. But if you are going to enjoy a cheat meal, it is advantageous to have it on a high- carb day. Don’t forget to continue to eat plenty of lean protein and a serving or two of healthy fats. A high- carb day is not an excuse to binge eat; it’s a systematic way to reset muscle- building and fat- burning hormones. Using these three daily eating protocols, it’s possible to alter the body’s hormonal environment to maximize fat loss and muscle gain throughout the week. A sample week of carb cycling looks like this: Day 1: No carb. Day 2: Low carb. Day 3: High carb. Day 4: No carb. Day 5: No carb. Day 6: Low carb. Day 7: High carb. Since carb cycling employs high carb days, it’s psychologically satisfying, curbing cravings and making it easier to adhere to the program. But when we do two or more higher carb days in a row, fat storage momentum can build. That’s why no- carb days follow high- carb days - - it minimizes the potential for fat storage and keeps your body insulin- sensitive. What does that have to do with anything? As it turns out, quite a bit. Cycling carbs is more of a hormonal strategy than a caloric one. Varying carb intake influences several hormones that determine body composition. For starters. These storage depots for carbs are finite. When they become full, as they do when we eat too many carbs, they are metabolized and stored as fat. The key to carb consumption, as far as insulin is concerned, is to eat to the point of satiety and having enough fuel for workouts and energy balance, but not consuming so much that we get spillover into fat storage. Insulin release varies based on type and amount of carb consumed. Carb cycling manipulates insulin to minimize fat storage and maximize muscle synthesis. Low- carb and no- carb days help us stay sensitive to insulin, and push fat burning. High- carb days maximize muscle growth and replenish carb storage to enhance exercise intensity. Leptin: A hunger hormone. Produced mostly by the fat cells, leptin is a regulatory hormone for hunger and satiety. It is released in response to “refeeding,” defined as a time of 1. Unlike insulin, leptin does not increase significantly as a result of a single meal. Instead, it creeps over a sustained period of increased carbohydrate consumption. Leptin acts as a feedback mechanism in the hypothalamus to signal satiety. In addition, through secondary hormones, leptin also signals to the body to speed metabolism. In those who eat a high- carbohydrate, high- calorie diet, leptin remains high. This can result in leptin resistance, where the hypothalamus is no longer able to “hear” leptin. When this happens, we cannot feel full - - a dangerous outcome for those trying to lose weight. However, very low levels of leptin, which occur on a low calorie and low carbohydrate diet, give the body the opposite message: be hungry, eat, conserve, slow down. In carb cycling, when leptin begins to recede to the point of drastically increasing hunger and slowing the metabolism, a high- carb day is in place to help reset it. This way, we stay leptin- sensitive. Serotonin: The sanity hormone. A “feel good” brain chemical, serotonin, boosts mood and is often used in pharmaceuticals to treat depression. Carbs boost serotonin production, so eating carbs boosts mood. Low serotonin, as would occur as a result of a low- carb diet, is associated with increased cravings for sugar and chocolate. Many diets fail because low serotonin makes dieters feel depressed. Carb cycling regulates serotonin levels and as a result, curbs cravings. From a psychological perspective, carb cycling as a protocol is easier to sustain than other diets because serotonin never drops off completely. Cortisol: A catabolic hormone. Cortisol is a catabolic hormone, meaning it breaks down molecules to be used as fuel. It can be both beneficial and detrimental, as it doesn’t discriminate between breaking down muscle and fat for fuel. However, there is plenty of research to show that eating protein can help maintain muscle even in a catabolic state. Eating a meal containing carbohydrates essentially shuts off cortisol production; this is why many bodybuilders will eat a meal containing carbs and protein immediately upon waking. By carb cycling, excess cortisol production (and muscle catabolism) is avoided. At just about the time that cortisol production begins to become excessively catabolic following no- and low- carb days, a high- carb day is in place to reset this hormone to avoid muscle loss.
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