In this part we’re going to set the diet to accomplish the monumental task of getting fatties relatively fit. For someone in the want to label it, we can call the regimen “Sensible Keto”.
Being in ketosis or rather deep ketosis is a nice thing, sure works like charm for losing tons of weight, it is even muscle sparring. Many old school gurus swear by ketosis, Dan Duchaine for example. I respect him, his “Underground Body-opus: Militant weight loss” was a paradigm shifting book, ahead of its time by leaps and bounds.
When Bodybuilders were leaning out on Winstrol, Clenbuterol and a diet of Fish+rice, he was the one who convinced them to Drop the rice. Go Carb Free or Go Home. Many authors after him modified and fine-tuned his work on “cycling” ketosis with carb-loading. That’s a phenomenal strategy for someone struggling to peak, pushing below 8% body fat while holding the maximum muscle mass possible.
For common folks who aren’t planning to compete on stage or have a life separate from 24 x 7 obsession with peaking, all the ketosis protocols in the market are too hardcore. Also worth mentioning is the fact that the “hardcore” dogma that goes along with Ketogenic diets are twisted truths at best.
The primacy percepts on which “deep ketosis” arguments thrive are :
1) Zero carbs = minimal insulin spike = 24 x7 Fat oxidation.
2) Adaption to ketosis = muscle burning ketones & Brain/CNS burning ketones as well = muscle sparring.
3) Zero insulin = Enhanced Insulin sensitivity in skeletal musculature = More gains with weight training.
Let’s deal with the first percept first. Many believers are under the impression that since only carbohydrates convert into glucose and our pancreas secrete insulin in direct correlation with blood-glucose levels, eliminating carbs is eliminating insulin peaks altogether. Fact: Almost half of the protein we eat, gets processed into our livers forming glucose.
There is an Insulin spike with protein as well albeit a smaller one.
As you can clearly see in this graphical excerpt, Carbohydrates without fat spiked the inulin the most. Fats in any meal slows down the digestion resulting into a less peaky insulin response. The Carb + Fat intake has an insulin response around 32 (shown with the RED underline) and the Protein + Fat intake has an insulin response around 18 (shown with BLUE underline).
So smaller insulin spike, almost half but not negligible. Coming to the 24 x 7 fat oxidation, and the supposedly free-pass ketosis gives for Fat consumption, I’ve seen people going bonkers with the fat intake on a ketogenic diet. Making egg omelets with dollops of butter, having “power-coffee” with spoonful of butter. Eating fat just for the heck of it!
What they fail to realize is that they’re cutting into their calorie deficit, plus even if the oxidation rate of triglycerides aka fats is elevated if you simply keep supplying more and more of it, what would be the end result? Nothing spectacular. You’re simply burning the fat that you’re ingesting, the fat stored in the folds of your skin is not even bothered.
True 24x7 fat oxidation can only be achieved in someone as outlandish as Mr X with absolute starvation. Read the study in whole, lots of insightful facts in there. Coming to the second percept of adaption to ketones is immensely muscle sparring. For reasons established in the second part of starvation study, 100-150 grams of carbohydrates daily would be equally muscle sparring (full filling the glucose needs of Brain/CNS hence curtailing Gluconeogenesis).
Along with optimal protein intake, adding 150g of carbohydrates is a sure fire way to spare lean tissue and steer clear of ketogenic physiological side effects in susceptible individuals. Anywhere from 0.7 gram/KG of LBW to 1 gram/Kg of LBW protein intake will work on this diet.
As established in the first part of this series, we’re not concerned with sparring ALL of the muscle mass here, even if you haven’t done any weight training in life and you’re carrying around 30% body fat, there ought to be significant amount of lean tissue beneath all the lard. When we put on weight, there is always some lean tissue gain with the fat, more so in males with higher testosterone levels. Don't mess with Fat Strong Boys.
Since the candidates are untrained there is no significant muscle mass to spare, notice the use of muscle mass and not lean tissue here. Connectives tissues and ligaments can get quite thick in heftier individuals from handling all the weight. That’s the kind of lean tissue we can lose without losing sleep over.
The maxims to be followed regarding this diet:
1) 150 grams of carbs, sources doesn’t matter. Eat whatever you want as long as it doesn’t shoot above 150 grams/day. I like sugar with my black coffee, considering 2 teaspoons of sugar with every serving and 4 serving a day, that is 2 x 4 x 6(grams of sugar in a teaspoon) = 48 grams of carbohydrates. We often eat more than we realize and then blame the diet for not working.
2) Protein at 1 Gram/Kg of LBW. So, a 250 lbs (115 kg) guy with 30% body fat should eat: 115 x (1 – 0.30) = 80 grams of Protein. Preferably from animal protein sources without discarding the tag-along fat. Check out the MACROs recommendations to understand what I mean by tag along fat and why not to discard it.
3)A multivitamin pill. They usually contain essential minerals as well. Vitamin E (400 mg) & Fish Oil( 3 caps twice) Capsules. For more on fish oil check out the All about Fat. In severe calorie deficit, we need essential minerals and vitamins all the more.
That’s it, we’re done. As I always say, simplicity is elegant.
Meet me in the next part for follow up calculations of two case studies, making the process simpler to understand and implement.
Check out the Part 1 | Part 3 | & Part 4| of this series.
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