Losing Fat by Eating Over 75% Fat
The Ketogenic Diet
Because for natural bodybuilders, building muscle while cutting is virtually impossible. The alternative is usually accepting the trade of a lot of fat for some muscle mass.
If you’ve tried fat burners, high carb diets, medium carb diets and low carb diets, paleo, intermittent fasting etc. without maintaining your gains, or are curious as to what the ideal natty approach would be, this article is for you:
The Ketogenic Diet is an insane one. With high risk and equally high rewards, you might want to give it a shot.
The Ketogenic Macro Split:
Over 75% of your calories NEED to come from fat.
Protein must be kept at a moderate level (15%-20%)
Carbs must not exceed 5% of your daily intake while having at least 20-30 grams per day for your red bloodcells. Make wise choices and have leafy green veggies to reach your 30g.
There are 3 Phases to the Keto Diet:
Phase 1: Days 1-5 : before adaptation
As a consequence of carb deprivation, dieters feel headaches, temporarily low levels of energy, a sense of “high” because even the brain doesn’t have a fuel source, temporary weakness, and loss of strength, irritability, digestive discomfort and cravings.
Phase 2: Days 5-29 short-term Metabolic Ketosis
During phase 2, your body stops using carbs for energy and begins to break down ketone bodies (think of them as your body fat). And because you are eating negligible amounts of carbs, your blood sugar and insulin levels are extremely low.
You start peeing more frequently, you don’t get hungry because fats have high satiating effects, your energy levels are restored to 100%, your anabolic capabilities are restored while your catabolic capabilities are minimized. The whole point of going ketogenic is to spare muscle, and the best way to do that is by maximizing the ketone levels in your body. It is, therefore, crucial to keep fats as your fuel source and consume under 5%
HOWEVER introducing carbs over 30g on any given day will throw you off keto. This implies that you are on a caloric deficit, your body has temporarily forgotten how to break down carbohydrates and resorts to the worst energy source : your muscle-protein aka your gains. While if you go on a surplus, you will just end up gaining strictly fat.
If you eat more than 20% protein, that protein gets transformed into glucose, and it’s the same as eating carbs will happen.
Phase 3: days 29-end of cut
You are so fat-adapted that you can start moderately cycling carbs without being thrown off of ketosis. That means you can have one or two moderate carb days/ week if it helps with the cravings. Although the longer you go the more ketones you have, the better for your fat-loss.
- Beef, Chicken, Fish, Sardines, Tuna
- Cottage Cheese, blue cheese,
- Bacon, Sausage, Pork etc.
- Nuts and seeds, peanut butter,
- Olive Oil, Coconut Oil and other oils
- Most leafy green vegetables and avocados
Remarks: The ketogenic is not for everyone, it requires strict discipline.
- It is crucial that you keep your carbs below 5% for the first week and your protein below 20% or you will be thrown out of ketosis.
- Avoid fruits except for small ones like strawberry.
- alcohol may contain carbohydrates and might throw you off, especially in the early stages.
- There are two classes of strict Keto Dieters: 1. Those who count NET Carbs (carbohydrates per serving - fiber per serving) and 2. Those who count regular carbs per serving. We recommend you stick with the regular count.
Finally, if you want to transition out of ketosis, the safest approach is to introduce carbs at 1g per kg of bodyweight per week until you are back to your normal range.
This video will link you to FAQ on the Ketogenic Diet by Dr Jacob Wilson