Is It Normal To Gain Weight First Week Of Keto Summer Is Coming Quick! What Are Some of the Ways to Shed Fat Fast?

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Summer Is Coming Quick! What Are Some of the Ways to Shed Fat Fast?

For anyone with 12+ weeks to diet, the answer to fat loss would be to eat a healthy 40-40-20 macro ratio diet at about a 1000 calorie deficit to lose about 2 lbs per week. But you don’t have 12 weeks to shed that last layer of body fat that’s stopping you from revealing those abs you’ve worked so hard for day after day in the gym.

The answer to your fat loss prayers may come in the form of the CKD or Cyclical Ketogenic Diet! Now although this diet has longer periods of “Low Carb” planned with short periodic refeeds, it in no way tries to give the perception that carbohydrates are bad. Let’s face it, virtually all fitness models and competitors use carbohydrate manipulation in their nutrition program at least a few times during their photo shoot or show prep, and your day on the beach in the sun is your show day right?

Why ketogenic diets?

The logic behind CKD or Cyclical Ketogenic Diet is actually quite simple. Because carbohydrates are your body’s primary source of fuel, limiting carbohydrate intake will force your body to use other stored energy for fuel to perform bodily functions. This energy will mostly come from your stores of body fat! However, there is one small bump in the road to the perfect fat loss diet. The human brain cannot run off of fat, it needs carbohydrates in the form of glycogen or another suitable substitute to function properly and at full capacity. This substitute will come in the form of Ketones. Ketones are the byproduct of fat that is mobilized and burned for fuel by the body. These ketones can also be used to carry out some important bodily needs, such as brain function. Another advantage of using ketones for energy is that instead of excess ketones being stored as body fat like carbohydrates, Excess ketones are excreted through urine. “Ketostix” are actually one of the best all-round ways to check if your body is in ketosis.

Ketogenic diets also control insulin levels. Insulin is a hormone released by the pancreas that is used to transport carbohydrates in the form of sugar into the bloodstream to the muscles and liver to be stored as glycogen. When these stores are full, this hormone also helps in the storage of excess carbohydrates as body fat. Knowing this, it is not difficult to understand why controlling your insulin levels through low carb intake keeps your body in fat burning mode because there are no carbs entering the system which keeps insulin production to a minimum.

Some of the benefits of a ketogenic diet include:

– Increased in the body’s ability to mobilize fat as fuel

– Decreased hunger through fat with a satiating effect

Disadvantages of ketogenic diet

Now there are some definite drawbacks to a low-carb diet that will bring in many skeptics and truth be told they can be deal breakers for some, although most of these side effects will disappear after the first few weeks of the diet.

Some of these side effects are:

– Brain misses during the transition period from carbohydrate metabolism to fat metabolism also known as the “Metabolic Shift”. This is when your brain learns to use ketones as fuel.

– Poor gym performance because your body cannot store or use ketones in the same way as glycogen essentially depleting your body’s stores of “Quick Energy”.

– Weakness and dizziness.

– Constipation due to a lower fiber intake, although the majority of these diets make green vegetables an “Unlimited” food choice.

– There are also studies on both sides that claim the fact that cholesterol levels will be increased while on this diet.

I have felt the effects of each of these symptoms and as stated before, most if not all of these symptoms will go away. The biggest problem and deal breaker for many serious strength trainers and athletes is poor gym performance. Your weights in the gym WILL drop while on this diet and you won’t be able to maintain the same intensity as when you were consuming higher amounts of carbs. While I would never recommend this diet to an athlete or anyone in any kind of competitive sport, it has its place among the pure Fitness and atheist athletes where performance is judged by how good your body composition is.

Even though fitness competitors are not measured on strength, it does not mean that a diet can destroy and destroy muscle tissue that took years of hard work and sweat to gain. This is where the “Carb Up” day comes into play. Once or twice a week there is a scheduled day when you can take in carbohydrates to replenish your muscle glycogen, which will allow you to train harder for the next few days and also give your mind a break from the rigors which comes with this diet.

Now that we’ve discussed the pros and cons of a ketogenic diet and how to turn it into a cyclical ketogenic diet, I’d like to dive into how you can follow a keto lifestyle and kick your fat-burning metabolism into high gear. get together

There are many variations and strategies to get your body into ketosis, but they all have a general common set of guidelines:

– Consume as few carbohydrates as possible (between 0-50 net carbohydrates)

– Follow a macro ratio of 60% fat, 35% protein and 5% carbohydrate

– Eat your fiber! “Net carbohydrates” consists of total carbohydrates – Fiber. Fiber is crucial to keeping your plumbing in order!

– Plan a carb-up day on the weekend. I also want to use this day to eat my cheat meal.

As with all diets, this may not be for everyone. Some people just can’t make it through the first 2 weeks of hell, while others don’t enjoy the types of foods included with the diet, such as eggs, meat and nuts. BUT! If you can tolerate the metabolic shift and the slightly lacking food choices, this diet may be the best way to lose fat fast. Although many have successfully followed this diet and for longer periods of time and had great results, I would not recommend sustaining this style of eating for longer than necessary to reach your body fat goal.

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