Many people are suspicious of the concept that a ketogenic diet is excellent for muscle gain, but let’s take a look at the evidence.
A ketogenic diet is a very low-carbohydrate diet. While percentages vary, the average individual on a ketogenic diet should strive for 10% or fewer of their daily calories to be carbs, or preferably, fewer than 30g of NET carbs per day (NET carbs are total carbs minus the fiber from food, as fiber does not affect ketosis). Carbohydrate consumption during ketosis should be viewed as a “limit” that should not be exceeded.
Protein sufficiency surpasses all when it comes to muscle growth, and it reaches its peak when accompanied by resistance exercise, which is why we refer to Protein as a “target” to achieve every day. Dietary fat intake should be adjusted based on your goals, thus we refer to it as a “lever” to change based on whether you want to shed fat or maintain your present weight. While a calorie deficit is required for fat reduction, it is vital to note that a deficit will result in slower muscle development than maintenance or calorie surpluses. When you are overweight, however, lean-gaining (gaining muscle at a slower rate to enhance fat reduction) is preferable.
Let us look at the benefits and disadvantages of the Keto diet :
Disadvantage of Keto Diet
You can’t consume carbohydrates and stay in ketosis, thus this is a very limited diet. During the early stages, it is recommended to limit even fruits and vegetables to ensure that your carb consumption is kept to a minimum and that you attain ketosis as rapidly as possible. In order to test your urine for ketones, you must pee on ketone strips. When persons enter ketosis, they frequently get an unusual breath odor.
Benefits of Keto Diet
You can eat the same number of calories as usual (or slightly fewer), so you won’t be hungry. Once you’ve reached ketosis, start adding fibrous foods (broccoli, spinach, and other greens). Some endurance athletes have recently begun to adopt a ketogenic diet regimen, saying that it allows them to undertake severe activities without “bonking” since they have a ready supply of body fat and their bodies are no longer dependent on carbohydrate to fuel activity. This may translate to bodybuilders working out hard in preparation for a competition.
Cardiovascular and Ketogenic Diet
When you switch to a keto diet, you may discover that your cardio improves more than before. Ketosis can improve your endurance and stamina, allowing you to engage in strenuous activities for longer periods of time. We are NOT promoting cardio (at least in the low-intensity steady-state, or LISS, form). Not because we don’t believe in individuals following their dreams, but because it is considerably less beneficial for strength gain than resistance exercise.
HOW TO ADHERE TO THE KETOGENIC DIET
You may incorporate lots of non-carb dairies, however, milk must be avoided due to its lactose content. Consume low-carb protein drinks throughout the day as well.
BEFORE BREAKFAST
- Bacon with eggs
SNACK IN THE MIDDLE OF THE MORNING
- Cheddar cheese with no carbs
PRIMARY WORKOUT
- Creatine, BCAAs, and glutamine are all components of whey protein.
AFTER WORKOUT
- Creatine, BCAAs, and glutamine are all components of whey protein.
DINE-IN
- Steak fajitas, spinach with olive oil
SNACK FOR THE NIGHT
- Milk or curd (or casein protein)
