The ketogenic diet or ketosis diet is increasingly becoming popular for its contribution to weight loss (1).
It is a diet with no carbohydrates. Instead of the body burning glucose, it taps into the stored body fat as its primary source of fuel making you end up slimmer (2).
The Keto Diet and Bodybuilding
As a beginner using the keto diet for bodybuilding and weight loss, your energy may at first be drained for few days. This is because your body won’t understand the energy source to turn to. And consequently, you may feel weak while you train until your body get used to using the body fat. Although this is not a bad thing, you will only need to adjust your training passion.
While taking ketogenic for bodybuilding and weight loss (3), you will need to:
Take more protein than usual: This is to ensure that you do not lose your muscle tissues. Thus, be sure to eat at least 6 times daily with a serving of protein.
Get enough fiber: Ensure you are getting adequate fiber. You can get fiber from different sources like fiber pills or powder and green vegetables.
Add some healthily nutritional supplements: A keto diet is low in minerals, vitamins, and nutrients and needs nutritional supplements. This is essential if you want to burn fat on the keto diet. You will also need to consume healthy fats as they help to burn more body fat.
The Keto Diet and Obesity
The Ketogenic diet is also known to work effectively for treating obesity, as patients usually notice an appetite suppressant effect (4, 5).
There are several other diseases that may benefit massively from ketosis diets. However, it is unfortunate that this highly-effective diet is not in full use for therapeutic purposes. While a ketogenic diet may be ideal for bodybuilding, weight loss and other health conditions (6, 7), you will need to ensure you are consuming enough and in the right nutrients. Otherwise, you may lose too much muscle mass.
(1) Brehm, B. J., Seeley, R. J., Daniels, S. R., & D’Alessio, D. A. (2003). A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. The Journal of Clinical Endocrinology and Metabolism, 88(4), 1617–1623. https://doi.org/10.1210/jc.2002-021480.
(2) Westman, E. C., Mavropoulos, J., Yancy, W. S., & Volek, J. S. (2003). A review of low-carbohydrate ketogenic diets. Current Atherosclerosis Reports, 5(6), 476–483. https://www.ncbi.nlm.nih.gov/pubmed/14525681.
(3) Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11, 20. https://doi.org/10.1186/1550-2783-11-20
(4) Shai, I., Schwarzfuchs, D., Henkin, Y., Shahar, D. R., Witkow, S., Greenberg, I., … Stampfer, M. J. (2008). Weight loss with a low-carbohydrate, mediterranean, or low-fat diet. New England Journal of Medicine, 359(3), 229–241. https://doi.org/10.1056/NEJMoa0708681.
(5) Volek, J., Sharman, M., Gómez, A., Judelson, D., Rubin, M., Watson, G., … Kraemer, W. (2004). Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women. Nutrition & Metabolism, 1, 13. https://doi.org/10.1186/1743-7075-1-13.
(6) Lee, R. W. Y., Corley, M. J., Pang, A., Arakaki, G., Abbott, L., Nishimoto, M., … Wong, M. (2018). A modified ketogenic gluten-free diet with MCT improves behavior in children with autism spectrum disorder. Physiology & Behavior, 188, 205–211. https://doi.org/10.1016/j.physbeh.2018.02.006.
(7) Yancy, W. S., Foy, M., Chalecki, A. M., Vernon, M. C., & Westman, E. C. (2005). A low-carbohydrate, ketogenic diet to treat type 2 diabetes. Nutrition & Metabolism, 2, 34. https://doi.org/10.1186/1743-7075-2-34.