Lav karb diet ABC (m CKD, TCD mm.)

[Benpressmannen]

Lav karbohydrat diet ABC:

Hva er Insulin sin rolle i disse diettene?
Å kontrollere Insulin er målet, I en form eller en annen er alle disse diettene
vi skal gå igjennom klassifisert som lav karbohydrat dietter.
Insulin er et hormon som kroppen utsondrer, basert på kroppens metabolske forhold i menneskekroppen.
Et inntak av karbohydrater får Insulin til å bli frigitt i kroppen.
Protein får også Insulin til å bli frigjort, men i mindre grad enn karbohydrater.
Fett har veldig liten effekt på Insulin nivåene.
Insulin hjelper å flytte glukose ut av ditt blod og inn i din kropps celler.
En høy sirkulering av Insulin hemmer mobiliseringen av fett fra fettceller.
Mange mennesker har dårlig insulin følsomhet (F.eks. insulin gjør ikke jobben effektivt i kroppen slik det var beregnet til)
og kontrollere blodsukkeret (glukose) nivå med å spise mindre karbohydrater tillater dem å gå ned i fett % og lindre andre problemer forårsaket av høye blodsukker verdier. I ketogene dietter, med en gang ketosen starter, er insulin tilstede kun i små mengder.
På en CKD og TKD, er insulin nivåene tilsiktet til å heve insulinnivåene til spesifikke tidspunkter for å ta fordel av den oppbyggende (anabole) effekten til Insulin.

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Hva er en ”CKD”?

CKD betyr cyclical ketogenic diet, en fellesbetegnelse på en diet som reduserer
 karbohydrater for å få en i en metabolsk tilstand kjent som ketose og
inkluderer en periode med mye karbohydrat spising for å fylle på glycogen
lagrene som er blitt tømt av trening.
CKD var opprinnelig laget for konkurrerende kroppsbyggere.
Mens flesteparten av lav karbohydrat dietter fokuserer på kontroll av insulin, er det tydelige mål med CKD insulin og hormonel manipulasjon. Dette gjøres med å bruke en periode med ketose for å forårsake fett forbrenning og konsumere en stor mengde karbohydrater i et bestemt tidsrom for å nyttiggjøre seg av de anabole (oppbyggende) effektene til insulin, nemlig å transportere protein og andre næringsstoff sammens med glukose til muskelcellene.
Det finns per d.d tre  bøker som beskriver CKD og de er:
”the ketogenic diet”, ”bodyopus” og ”the anabolic diet”


Hva er ”TKD”?

TKD er Targeted ketogenic diet. Dvs i utgangspunktet en ketogen diet, men hvor inntak av karbohydrater er lagt rundt tidspunktet du trener med vekter. Målet er å gi nok kortids energi til å utføre øvelsene effektivt uten forstyrrelse av ketose.
Antallet karbohydrater som blir konsumert er avhengig av hvor mange sett du kjører.. Lyle McDonald har annbefalt5 gram PR 2 sett du utfører som en veileder. En person som kjører 10 sett vil konsumere 25g karbohydrater før trening ved å følge disse retningslinjene. De fleste som kjører TKD kjører korte treningsrutiner som for eksempel HIT. karbohydrater er generelt konsumert ca 30 min før trening. Andre igjen har funnet suksess med å drikke karbohydrater under treningen. Noen TKD ere tar også karbohydrater etter trening, da med protein for å hjelpe på etter hentingen. Fett inntak bør unngås når du tar uansett kilde av karbohydrater.  Å eksperimentere med hvor mye og hvilket tidspunker inntak av karbohydrater du skal ta, vill være nødvendig for å få det resultatet du ønsker. Raske karbohydrater er ofte brukt som før trenings karbohydrater.

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Hva er en ”ketogen diet”?
En referanse til boken skrevet av Lyle McDonald, "The Ketogenic Diet - A Complete Guide for the Dieter and Practitioner"
Morris Publishing; ISBN: 0967145600.

”the ketogenic diet” er en komplett kilde for alle som har interesse i lavkarbohydrat dietter (slik som Atkins Diet, Protein Power, Bodyopus eller the anabolic diet)
Den ser objektivt på fysiologien bak slike dietter, inkluderer potensielle negative effekter, og gir spesifikke anbefalinger om hvordan å optimalisere den dietten i enkelt individet har valgt å ta. To modifiserte ketogene dietter (som tillater konsumering av karbohydrater for å opprettholde trenings prestasjon) er også diskutert i detalj, sammens med spesifikk veiledning.
Trening er diskutert i detalj, inkluderer bakgrunns fysiologi, effekten av trening ved fettreduksjon, trenings veileder og trenings eksempler. En god del basic fysiologi information som tar for seg både ernæring og trening som emne.
Boken er skrevet slik at lesere uten teknisk bakgrunn også forstår emnene som blir diskutert.


Hva er ”BodyOpus”?
BodyOpus referere til CKD beskrevet noe i detalj i en bok av Dan Duchaine. Den inneholder hans anbefalinger av dietten, tilskudd og trenings forslag og en god del om mekanikken bak dietten og trenings programmene. Noen av supplement og karb opp anbefalingene har blitt endret siden boken ble publisert, tross dette er BodyOpus den mest detaljerte bok (pr d.d.) om CKD. Boken inneholder også info om ”standard” dietter og ”th IsoCaloric diet”
(as of 11/1999). BodyOpus-354 pages Duchaine, D. (1996). Underground Body Opus: Militant Weight Loss and Recomposition. Carson City, NV: XIPE Press.


Hva er ”Anabolic Diet”?
Referere til en bok og video av Dr. Mauro Di Pasquale av hans versjon av CKD. Denne boken er ikke beregnet for vektreduksjon. Men Di Pasquale nevner det kort.
The Anabolic Diet fremmer en måte å manipulere kroppens hormoner for å legge på seg muskler. Boken inneholder ikke en masse detaljerte anbefalinger av kosthold etc… Men Planene han legger frem har blitt brukt med suksess…


Hva er ”atkins”?
Refere til en bok av Dr. Atkins -
"Dr. Atkins New Diet Revolution" by Robert C. Atkins, MD, 1992. Paperback edition published by Avon Books. ISBN 0-380-72729-3.
Den mest populære boken om ketogen diet p.r. d.d. Mange tror at dette er en ”ikke karbohydrat” diet, men det kun referer til den to ukers introduksjons fasen som Atkins anbefaler. Karbohydrater blir så gradvis tilbakeført til dietten for å fastslå Individuell toleranse i Ongoing Weighy Loss (OWL) delen av dietten. Det rettes ikke mye oppmerksomhet til kcal restriksjoner eller trening.


Hva er  "Protein Power"?
Referer til en bok av Eades, " Protein Power" by Michael R. Eades, MD and Mary Dan Eades, MD, 1996. Paperback edition published by Bantan Books. ISBN 0-553-57475-2.
Denne boken går inn i en god porsjon med detaljer om hvorfor lav karbohydrat dietter er så effektive. Den er delt inn i to faser, en for de som trenger å ta av seg 20% av kroppsvekten sin eller mer, og den andre for dem som er nærmere sin ideal vekt, men som ønsker å forbedre deres kropps sammensetning og gi seg i kast med en mer sunn livsstil. Den foreslår også vekttrening og hvordan tilpasse dette inn i ditt program.


Hva er "The Zone"?
referer til en serie bøker skrevet av Barry Sears. Er ikke en lav karbohydrat diet i vanlig forstand, Sears`40-30-30 sammensetning har fortsatt majoriteten av kcal fra karbohydrater, med de er mye lavere en ”matpyramiden” Det fines haugevis med info om  "Zone" noe som jeg ikke skal gå igjennom her

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Hva er Glycemic Index?

En måleenhet som sammenligner hvor raskt en gitt mengde karbohydrater inntar blodet sammenlignet med glucose. Dette var opprinnelig designet. For å hjelpe mennesker med diabetes å regulere insulinnivået. Lav GI karbs inntar blodet saktere enn høy GI karbs. Glycemic index verdien av karbohydrater er lett senke med å kombinere det med protein og fett. Mens lavere GI karbohydrat kilder brukes for å holde lavere insulin nivåer, brukes høy GI karbohydrater etter trening for på gi en økning av ”insulin”.


Burde jeg kjøre CKD?
Det er avhengig av dine mål og ditt start sted. CKD var opprinnelig designet for konkurrerende kroppsbyggere som trenger å ha så lite fett på kroppen som mulig og fortsatt beholde mest muslig LBM.
Mens dette er mål som er konstant hos de fleste som kjører en lav karbohydrat diet, Mange som følger en CKD starter med en større mengde LBM og har erfaring med vekttrening. Mengden utført arbeid de gjør i løpet av en treningsøkt streker seg lang ut over det en nybegynner vil kunne gjennomføre. Du trenger ikke være en erfaren kroppsbygger for å nyte godt av prinsippene til CKD, men dette bør ligge til grunn når du diskuterer øvelse protokoller og detaljer av dietten. Mange mennesker finner det vanskelig å følge CKD og kan anklage mesteparten av fordelene av planen med hvilken som helst lav kcal. (karb) diet de klarer å følge.

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Er ketose nødvendig for å gå ned i vekt?
Det er ikke nødvendig med ketose for å gå ned i vekt, alt du trenger å gjøre er å konsumere mindre kcal enn du forbruker så vil du gå ned i vekt. De fleste som ønsker å gå ned i vekt ønsker å redusere fettmengden på kroppen sin. Mange dietter redusere kcal inntaket for mye og folk går ned i vekt, men mye av vektnedgangen er muskelmasse sammens med fett. Dette reduserer personens metabolisme og fett blir lett tatt opp i kroppen igjen. Å være i ketose betyr at kroppens hoved kilde av energi er fett (i form av ketoner eller frie fettsyrer). Tilstanden ketose antas å være anti-catabolic, Dvs redusere tap av muskelmasse når du går på diet. En rekke studier har sammenlignet flere forskjellige former av reduserte kcal dietet og de har vist at minst tap av LBM ble gjort ved bruk av en ketogen diet. Også, en ketogendiet har en tendens til å akselerere fett forbrenningen, når fett er omgjort til ketoner kan det ikke bli gjort om til fett igjen slik at det blir utskilt.


Er ikke ketose en farlig tilstand?
Ketose er ikke farlig for mennesker med ”normal” helse og ikke –isulin avhengige diabetikere. Epileptiske barn har blitt satt på keto dietter i årevis som en behandlingsmetode. Inuitene (eskimoer) har spist ketogent i lange perioder. Nesten alle diettene diskutert, inkludert CKD og Atkins har ikke utøveren konstant i ketose. Langtids effekten av ketose er enda ikke kjent


Hvordan vet jeg om jeg er i ketose?
Primærmetoden er å bruke: ketostix (urin analyse strips).
Ketostixs kan kjøpes på apotek. Ketostix måler prosenter av ketoner i urinen. Vist stripen blir mørk, er du i ketose. Ketose merkes også gjenom delvis dårlig ånde og en illeluktende urin. En slags metall smak i munnen er også ofte opplevd. Mange mennesker merker forskjellige mentale tilstander når de er i ketose. Noen sier at de blir litt ”omtåket” mens andre sier at de er mer ”i beredskap”. Dette ser ut til å variere meget fra individ til individ. Ketostix er ikke 100% pålitelig når det gjelder indikasjoner av ketose, men det er den beste måten vi har i dag.


Hva om mine ketostixs ikke blir mørke?
Det er varierte grader av ketose. Om stripen ikke forandrer farge i det hele tatt, Kan du allikevel være i ketose, men du utskiller ikke nok ketoner slik at stixen reagerer. Men så lenge det er spor av minste forandring er du i ketose. Forholdet mellom mørkhetsgraden på stixen og fettforbrenning er uklar, stripsen representerer mengden ketoner som er i urinen (utskilt). Om du forbrenner alle ketonene vil ikke stripen vise noe som helst. Mørkere striper indikerer ikke nødvendigvis bedre fett tap. Noen finner at en mindre grad av ketose er bedre for fettforbrenning, men dette gjelder ikke alle.


Hvor lang tid tar det å komme i ketose?
Dette varierer fra individ til individ. For noen kan det ta flere dager, mens for andre mindre enn en dag. Generelt, jo lengre noen er på en slik diet, jo mindre tid tar det å komme i ketose (metabolsk tilpassing). Å komme i ketose er om å gjøre å få leveren til å dumpe all dens glycogen lager.


Kan jeg drikke alkohol i ketose?
Et inntak av alkohol vil ikke sparke deg ut av ketose. Dens effekt på leveren resulterer i flere ketoner blir produsert. Ikke tro at mer fett blir forbrent: det motsatte er tilfelle – Jo mer alkohol du konsumerer, jo mindre kroppsfett blir forbrent. Alkoholen blir kilden for ketone produksjon istedenfor fett. Mange blir lettere påvirket i ketose.

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Hvor mye vekt kan jeg forvente å ta av meg?
Du vil miste mye vekt den første uken, i hvert fall til karb opp dagene.
Reduksjonen er primært vann og glygogen. Fjerningen av karbohydrater fra dietten og reduseringen av glycogen kan resultere i betydelig vekt reduksjon gjenom lav karbohydrat perioden. Ketogenic dietter er vanndrivende og tilskudd som koffein vil også hjelpe på effekten. Vektapet kan ligge rundt 1,5kg –5kg i de fleste individer. Gjenom karb oppperioden vil mye av vekt tapet komme tilbake, siden det ser ut som om kroppen gjenlagrer muskel glycogen og vann. ½-1 kg fett reduksjon PR uke er vanlig på denne type diet. Veiing er ikke en god prosess indikator på denne type diet, siden du blir mer effektiv til å lagre muskel glycogen og øke i muskelmasse. Veiing kan indikere vektreduksjon fra uke til uke. Pga dette er caliper og måleband brukt fremfor veiing.


Hvor mange kcal bør jeg spise?
Vist du vet ditt vedlikeholds behov, start med ca 10% mindre enn vedlikeholds behovet. Om du ikke vet ditt vedlikeholdsbehov så start med 24x din kroppsvekt. Juster om nødvendig, avhengig av din prosess.


Hvor mye protein, hvor mye fett?
Start med å regne ut ditt proteinbehov: 1,8gram protein pr kg LBM (din totale kroppsvekt- fett %. Eks veier du 100 kg og har 20% kroppsfett er din LBM 80kg). Dette nummeret ganger du med fire og dette er antall kcal fra protein. Trekk dette fra ditt vedlikeholds behov (10% under eller 24x kroppsvekt) og beløpet du da får skal komme fra fett. (del på 9 for å få fett i gram). Lyle McDonald gjør oppmerksom på at vist det kalkulerte proteinbehovet du får blir mindre enn 150g, bør du bruke 150g de første tre ukene for å forhindre tap av nitrogen. Større individer bør bruke 1,8gram / kroppsvekt som anbefalt så lenge det er over 150g.


Hvilken type mat kan jeg spise? Hva kan jeg ikke spise?
Svar på dette spørsmålet er protein og fett. Det betyr mye kjøtt og ingen grønnsaker eller frukt. Kylling, stek, bacon, fisk, majones, cream cheese, de fleste harde oster og olje. Du kan ikke spise mat som inneholder den minste antydning til karbohydrater om du vil holde deg i ketose. Din beste måte for å klare å gjenomføre dette på er å føre nøye logg over alt du spiser og før også opp mengden protein, karbohydrater og fett. Siden du ikke får i deg din daglige dose med vitamin/mineraler på en slik diett bør du ta et mutivitamin tilskudd.


Hvor mye vann bør jeg drikke?
Så mye du klarer. Minst 2L om dagen. En ketogen diet er vanndrivende og om du drikker kaffe/te (tar koffeintilskudd) som også er vanndrivende blir det ekstra viktig at du kontinuerlig fyller på vann igjen. Noen føler at å drikke mye vann hjelper slik at ketone konsentrasjonen i blodet ikke blir for høy. Dette er viktig, ettersom kroppen vil utsondre insulin om dette skjer.


Hva med kunstige søt stoff?
De fleste skulle være ok på en slik diet, men vær obs på diet brus som inneholder sitron syre (citric acid). Om du har problemer med å komme i ketose, prøv å kutt ut diet brus og se om dette var problemet for deg. Unngå alt som har sorbitol, siden sorbitol blir omgjort til fruktose og det vil sparke deg rett ut av ketose.

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Hjelp! Jeg føler meg forferdelig! Hva skjer med meg?
Overgangen til ketose kan være vanskelig, siden kroppen gjennomgår en metabolsk forandring. Fra å bruke primært glucose som brensel til å bruke ketoner. Du kan få de fleste symptomer av lavt blodsukker. Straks du er i ketose går energinivået tilbake. Denne overgangstiden minsker jo lengre du er på denne type diet. Veldig mange mennesker føler seg mye bedre når de fjerner karbohydrater fra dietten.



Hjelp! Jeg har sluttet å gå ned i fett % hva er galt?
Stort sett ligger svaret til dette spørsmål i å undersøke ditt daglige kcal inntak, og gjøre de nødvendige justeringer som skal til for å endre dette. I de fleste tilfeller er grunnen at den som er på diet har kuttet kcal inntaket for lavt og tvunget kroppen i ”sult tilstand” mens dette er til plage for mennesker på diet, er det en overlevelses mekanisme designet for perioder med mat mangel. Vist du overdriver kcal reduseringen vil kroppen din reagere på denne måten og den vil da forsøke å beholde det som er igjen. Din metabolisme vil etter hvert reduseres for å møte ditt reduserte kcal inntak. Det er antatt at dette skjer rundt 1000 kcal under ditt vedlikeholds nivå. Det kcal nummeret er et kombinert nummer, som betyr mengden kcal forbrent (for eksempel fra aerobikk) og den mengden med kcal som du spiser under vedlikeholdsnivået. Dette er et veldig vanlig problem.
Av og til er årsaken at bare karbohydrat begrensning ikke er nok. Atkins og andre snakker kun om å begrense karbohydrater, ikke kalorier og de ser ut til å glemme den ”gleden” det er av å spise mat med høyt fettinnhold Så tell kcal du spiser.



Hvor er fiberet i slike dietter?
Det finnes nesten ikke fiber i det utvalget av mat du har på en slik type diet. Noen nøtter for eksempel valnøtter har høy andel av fiber og er inkludert av enkelte på denne type diett. For andre er karbohydrat innholdet i nøttene nok til å hindre de i å havne i ketose og derfor ungår de det. Måltid med linfrø er også bruk av noen. Om du kan legge dette til i dietten din, vil du få en god del fiber, umettet fett og noe protein. Et fibertilskudd uten karbohydrater er ofte brukt i slike dietter. Psyllium husk og guar gum er ofte brukt og kan finnes på helsekostbutikker.


Teller fiber som karbohydrater?
Det korte svaret er nei. Vist et måltid har 10g karbohydrat og indikerer 8 gram fiber, er karbohydrat mengden reelt kun 2 gram. Igjen, toleransen for karbohydratene i mat som inneholder fiber er individuelt.

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Hvorfor bør jeg måle min kroppstemperatur jevnlig?
Å måle din kroppstemperatur rett etter du våkner er en objektiv måte å spore uansett forandringer i din metabolisme. Timingen er viktig, siden det fører til de mest korrekte avlesningene. Du bør måle din morgen kroppstemperatur før du begynner med dietten, slik at den virker som ”fasit” for sammenligninger. En redusert kroppstemperatur indikerer et tap av metabolisme. Ukentlige sammenligninger vil fortelle deg om din metabolisme slakker for mye av.


Hva gjør jeg når min kroppstemperatur begynner å falle?
Det korte svaret er: Øk inntaket av kcal til like over vedlikeholds behovet i en periode. Å spise oftere kan også hjelpe på denne prosessen. Du kan til og med begynne å miste fett i denne perioden, hvor du spiser mer kcal en ditt  vedlikeholdsbehov. Dette skjer PGA. oppregulering av din kropps metabolisme for å tilpasse seg ditt nye nivå av mat inntak.

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Hvorfor er jeg nød til å ”karb opp”?
Ved et vist punkt, vil ditt muskel glycogen nå et nivå hvor produktiv trening ikke lengre er mulig. Å spise mye karbohydrater i ”karb opp” perioden av dietten gjenfyller disse lagrene. Karbohydrater konsumert på dette tidspunkt går for det meste til å refille brukt glycogen og blir ikke lagret (for det meste) som fett. Dietten lar deg også spise mat som er ”forbudt” tidlig i uken. TKD er meget spesifikk om mengden av karbohydrater du skal innta og til hvilke tidspunkter.


Hvordan gjennomfører jeg karb opp?
Dette er et ofte omdiskutert emne. Individer er forskjellige og hva som virker for en er ikke sikkert at det virker for en annen. Generelt første gangs CKD ere er anbefalt å følge basic 7 dagers planen for minst 2 uker. Prøv dette, og før nøye logg over resultatene. Da vil du vite om det virker og hva du skal fortsette å gjøre. Om det ikke virker, vil din detaljerte logg gi deg informasjonen du trenger for at andre erfarne CKD ere kan hjelpe deg med evt endringer. Nøye loggføring kan ikke bli nevnt mange nok ganger. En annen vanlig feil folk gjør i begynnelsen er at de forandrer for mange variabler i deres program på en gang. På slutten av uken vil du ikke kunne si hva det var som resulterte i resultatene om det var gode eller dårlige. Det er å anbefale å tilbringe litt tid med å lese info om denne type diett og virkelig tenke gjenom din plan før du starter.

Når starter jeg karb opp?
Rett etter tappingstreningen.

Burde jeg spise noen karbohydrater før tappingstreningen?
Den siste anbefalingen fra Lyle er å ta en frukt eller to et par timer før tappetreningen starter. Noen håpper over dette, og andre starter gradvis å tilføre karbohydrater opp til 5 timer før tappingstreningen og allikevel rapporterer om gode resultater.

Hvor lenge bør jeg karbe opp?
Den første anbefalingen var 48 timer. Noen gjør dette, mens andre har funnet ut at å karbe opp i 48 timer gjør at de tilbakefører mye av fettet de hadde mistet under lav karbohydrat dagene.. Veldig mange har suksess med å begrennse karb opp til 24-36 timer.

Hvor mye bør jeg spise i karb opp perioden?
Om du har lest BodyOpus, vil du gjenkjenne det Dan Duchaine anbefaler 32g karbohydrater pr kg LBM gjenom de første 24 timene. Mens dette er passelig for noen, er det antagelig for mye for de fleste av oss. De nye retningslinjene er:

Time karbohydrater/kg LBM
1-24    20g
24-48  10g

På den første dagen bør dine karbohydrat kalorier bestå av 70% av din dags totale, mens de gjenværende 30% blir delt likt mellom protein og fett. På den andre dagen bør karbohydratene bestå av 60% de resterende 40% bør deles på protein og fett. Få i deg minst 2g protein pr kg LBM, resten av kcal kan komme fra fett (så lenge ditt totale fett inntak under karb opp ikke overskrider 88g). Det er to basic måter å karbe opp på: den ”tekniske” og den ”avslappede”

Den tekniske måten:

Du må da regne ut kcal, protein, karb, fett verdiene selv.

The "relaxed" way:

Bare spis karbohydrater i 24-48 timer, få i deg ca 2g protein pr kg kroppsvekt og hold fett konsumeringen under 88g


Kan jeg karb opp på potetgull og annen "junkfood"?
 
Noen ser ut til å kunne klare å spise nesten hva som helst gjenom karb opp og fremdels få bra resultater med et minimum av overskudsfett. Det er generelt akseptert at du kan tillate deg ”junk food” i de første timene under karb opp uten at dette gjør noen stor skade eller fører til fettinnlagring. Men noen finner det bedre å kutte helt ut ”junk food”. De generelle konsekvensene ser ut til at om du karber opp på ”junk food” bør du begrense lengden med karb opp til 32 timer eller mindre. Karbo opp bør ikke bli en unnskyldning for å få spise ”junk food”, men en sjangse til å fylle på musklene dine med glycogen for å kunne fortsette å trene og for at du ikke skal miste muskelmasse mens du går på diet…


Hvordan kan jeg regne ut mine karbohydrater?
Vel la oss ta et eksempel med en person som har 70kg LBM gang dette med 10 for å finne det totale karbohydrat inntaket i gram for de første 24 timene.

Trinn 1: 70x10=700g karbohydrater
gang dette med 4 for å få antall kcal fra karbohydrater.

Trinn 2: 700x4=2800 kcal fra karbohydrater

Ditt karbohydrat inntak bør stå for 70% av ditt totale kcal inntak, de resterene 30% deler du likt mellom protein og fett.

Ta det nr. du fikk i trinn 2 og del det på 0.7 for å få din dags totale kcal.
Trinn 3: 2800/0.7=4000 kcal totalt. Dette kan se litt mye ut siden du tross alt nettopp har vært på diett med 12-13 x kroppsvekt, men ikke bekymre deg; kcal inntaket bør være dobbelt av vedlikeholdsbehovet for de første 24 timene av karb opp

Ta tallet fra trinn 3 og gang det med 0.15 for å få kcal fra protein og fett
Trinn 4: 4000 * 0.15 = 600 kcal fra protein og fett

Ta tallet fra trinn 4 og del det med 4 for å få protein gram og del med 9 for å få fett gram.
600 / 4 = 150 grams protein
600 / 9 = 66 grams  fett.

Så,  gjenom de første 24 timene, vårt eksempel må konsumere:
4000 kcal totalt
2800 calories fra karbo (700 g)
600 calories fra protein (150 g)
600 calories fra fett (66 g)

For de neste 24 timene vil tallene se ut som dette:
70 kg * 5 = 350 g karb
350 * 4 = 1400 karb kcal
1400 / 0.6 = 2333 totale kcal
2333 * 0.2 = 466 kcal hver for protein og fat
466 / 4 = 116.5 g protein
466 /9 = 51.7 g fett

Vist du har følgt med, vil du merke at med å følge dette eksemplet så får ikke vår prøve person nok protein. Så vist vi i istedenfor bruker følgende regnestykke:

 
70 kg * 5 = 350 g karbs
350 * 4 = 1400 karbs kcal
1400 / 0.6 = 2333 totale kcal
2333 * 0.25 = 583 kcal fra protein / 4 = 145 gram protein
2233 * 0.15 = 349 kcal fra fett / 9 = 38.7 gram fett

[Benpressmannen]

enda mer men på engelsk:

Cyclical Ketogenic Diets Part 1
Copyright Lyle McDonald 1996


Abstract
After roughly a 20 year absence from the public eye, the ketogenic diet
has made a reappearance in both the fields of weight loss as well as sports
nutrition. Books like "Dr. Atkins New Diet Revolution", "Protein Power" by
the Eades', and to a lesser degree "The Carbohydrate Addicts Diet" by the
Hellers have brought low carb dieting back into the weight loss arena.
Additionally, in the field of sports nutrition, two slightly different
approaches have entered the fray in the form of "The Anabolic Diet" created
by Dr. Mauro DiPasquale and "Bodyopus" created by Dan Duchaine. Rather
than suggesting a low carbohydrate approach indefinitely, these two diets
advocate a cyclical ketogenic approach combining 5 days of low carbohydrate
intake with a 2 day carb-up akin to what endurance athletes used to do
prior to competition.
Unfortunately, it is difficult to draw any absolute conclusions about this
approach from article written about it as the groups involved in the debate
invariably have some vested financial interest in either promoting or
decrying the approach. In this article, I simply want to examine some of
the theoretical bases of the cyclical ketogenic diet and if it has any
merit. Additionally, possible health concerns will be discussed.

Some Basic physiology
What are ketones?
Ketone or ketone bodies (KB) are a byproduct of fat metabolism. KB's are
generated in the liver due to the actions of glucagon (15). There are two
KB's which circulate freely in the bloodstream. They are acetoacetate and
beta-hydroxybutyrate. Most aerobic tissues, including the brain, skeletal
muscle, and the heart can oxidize KB's for fuel (8). Under normal blood
sugar conditions, glucose is the preferred fuel in the brain, muscles and
heart. Under these conditions the rate of ketone body utilization by
tissue depends in part on their concentration. Under normal conditions, KB
metabolism is minimal, perhaps 1-2% of total energy expenditure. In
diabetic ketotic patients, this can increase to 5% (8).

Glucagon, insulin and ketogenesis:
The formation of KB's and utilization of fuel is ultimately controlled by
the circulating levels of insulin and glucagon. Insulin is a hormone
released from the pancreas in response to eating carbohydrates. Glucagon
is insulin's antagonistic hormone and is only present when insulin levels
fall to quite low levels. In the liver, high glucagon levels direct FFA
away from TG synthesis and towards beta-oxidation. Glucagon also activates
adipose tissue lipase which activates lipolysis. Glucagon's ketogenic and
lipolytic effects are inactivated by even small amounts of insulin. To
achieve sufficient glucagon concentrations for increased
ketogenesis/lipolysis, blood glucose levels must drop to around 50-60 mg/dl
and insulin must drop almost to zero. This drop in insulin can occur with
complete fasting, exercise, or by simply restricting carbohydrate intake to
below 30 grams per day. Within about 3 days of carbohydrate restriction,
blood glucose will fall below 60 mg/dl, insulin levels will drop to zero
and glucagon levels will increase causing an increase in KB formation.
With exercise training, ketogenesis should occur more quickly and ketosis
established. (2)
How to induce ketosis?
Ketosis (defined as the buildup of the KB's in the bloodstream) will occur
under several conditions including: fasting, after prolonged exercise, and
when a high fat diet is consumed. (7,8,15).
Once ketosis is established (i.e. when ketone concentration in the blood
is higher than glucose concentration), ketones will become the preferred
fuel by all three tissues providing up to 75% of the fuel utilized (7).
The brain, which normally utilizes glucose exclusively for fuel will, after
a period of 2 to 3 weeks, switch almost exclusively to using KB's for fuel
(1, 6, 15). The time delay for the brain to make this metabolic shift has
some major implications which need to be discussed. As described further
below, one study (22) found a decrement in mental flexibility during the
first week of adopting aketogenic diet. Therefore, for individuals who's
jobs or livelihood requires great mental acuity, the ketogenic diet
approach (cyclical or otherwise) may not be an ideal one.

The ketogenic ratio
Food can be rated as either ketogenic or anti-ketogenic dependent on their
conversion to glucose in the body. Dietary fats are the most ketogenic
item, converting to glucose with only 10% efficiency. Proteins are in the
middle, converting to glucose with about 58% efficiency (this is due to the
fact that some dietary amino acids are ketogenic in nature, meaning that
they convert to ketones, and others are glucogenic, meaning that they
convert to glucose) (2). Dietary carbohydrates convert to blood sugar with
100% efficiency making them completely anti-ketogenic in nature. To
rapidly establish ketosis, a minimum ratio of 1.5 grams of fat for each
gram of protein and/or carbohydrate is recommended. This would provide a
ketogenic ratio of 1.5:1. While higher ketogenic ratios are used
clinically, this author can see no need to use a higher ratio of fat to
protein and carbs for a healthy athlete. (5)

What exactly does ketosis mean?
Ketosis simply refers to a metabolic state where the concentration of KB's
in the blood builds to higher than normal levels. As will be discussed
below in further detail, this should not be equated with the ketoacidosis
which occurs in diabetics.
The presence of ketosis through whatever means implies two things (15):
1. that lipid energy metabolism has been activated
2. that the entire pathway of lipid degradation is intact.
Normally, there is fairly tight control on the production of KB's. Except
in pathological conditions such as diabetes, excess ketones will simply be
excreted in the urine (1). This allows an individual to check for the
presence and urinary concentration of ketones by utilizing Ketostix.

Metabolic effects of ketogenic diets
Establishment of ketosis, even in the short term, has the effect of
increasing the body's ability to utilize fat for fuel. After adaptation to
ketosis, there is a decrease in fasting RQ (an indicator of relative fuel
metabolism with lower values indication greater reliance on fat metabolism
versus carbohydrate metabolism) (7). Also, there is a decrease in glucose
oxidation during ketogenic diets as KB's are providing much of the body's
energy needs (18). Additionally, adaptation to a ketogenic diet increases
fat oxidation during exercise even in trained individuals (14, 17).
One point of contention regarding ketogenic diets is the supposed protein
sparing effect when compared to a eucaloric diet with a high carbohydrate
intake. Due to methodological differences, some studies have found a
decrease in protein utilization while others have found an increase (8).
However, available data seems to support the idea that ketosis spares
protein from being used for energy. Since there is essentially an
unlimited supply of fat which can be converted to ketones, and since
ketones can be used by all oxidative tissues, there should be little need
to oxidize protein to generate glucose through gluconeogenesis. There is
an obligatory protein requirement which must be met of about 30 grams per
day. And, to be safe, an intake of 60-75 grams of protein is recommended
(7).

Other effects of low carbohydrate diets
Additionally, a low carbohydrate intake will allow for overall greater
lipolysis and free glycerol release when compared to either high
carbohydrate or normal diets (7, 12). This is mediated in part by the lack
of insulin, which has a lipolysis blocking action even at low
concentrations as well as increases in other lipolytic hormones such as
growth hormone, glucagon, the catecholamines, and glucocorticoids. (7)
Additionally, growth hormone levels increase on low carb diets which will
further help to prevent the inevitable protein losses which occur when
calories are restricted (2, 7).

Hopefully the above discussion adequately describes what occurs when
ketosis is established through the combination of carbohydrate restriction,
a sufficient ratio of fat to protein plus carbohydrate intake, and exercise
training. This suggests that the lowering of insulin, and the resultant
hormonal mileu created may optimize the oxidation of fat when fat loss is
the goal. However, as many individuals find completely adequate success
with a less stringent diet, this type of extreme approach is likely not
warranted for everyone. Additionally, a similar hormonal mileu (i.e.
lowering of insulin, etc.) can occur under normal dietary conditions
through various means. A replacement of higher glycemic index
carbohydrates with lower GI carbs will lower basal insulin levels as will a
high fiber intake. Cardiovascular exercise done first thing in the morning
before any calories are consumed may create a similar hormonal picture due
to the lowering of blood glucose after an 8 hour fast. Additionally, the
performance of cardiovascular exercise following high intensity resistance
training should also allow for greater fat utilization due to lowered blood
glucose and insulin levels.
However, we have not yet discussed the most unique feature of the
cyclical ketogenic which is the high carbohydrate phase on the weekends.
The validation of the weekend carb-up is the point upon which the cyclical
ketogenic diet ultimately hinges. Unfortunately, direct data on healthy
athletes is sorely lacking and only inference can be drawn from other data.
The problem with all fat loss diets is the inevitable loss of lean body
mass (i.e. muscle) which will occur. This leads to a loss of muscle tissue
and a slowing of metabolism making weight regain highly likely. While
ketogenic diets may limit muscle protein loss more so than high
carbohydrate diets, the loss of some muscle will occur. The weekend
carb-up, in addition to refilling muscle glycogen stores for the next
week's training, may also have the potential to stimulate anabolism and
rebuild some if not all of the lost muscle tissue. What is not understood
is why the period of high carbohydrate intake does not undo the metabolic
adaptations to the ketosis is established during the week. It seems
possible that, for the same reason it takes several weeks to days for the
body to adapt to a ketogenic diet, a similar amount of time may be required
to de-adapt or, rather, readapt to normal carbohydrate metabolism. This
area requires more direct study before any conclusions can or should be
drawn.

The carb-up
With the consumption of a normal carbohydrate adequate diet, muscle
carbohydrate stores should remain filled. Under normal circumstances, the
muscles contain approximately 350 grams. With glycogen depletion caused by
exhaustive exercise followed by a high carbohydrate intake, these levels of
muscle carbohydrate can be nearly doubled (19).
Under normal dietary conditions, exercise has been shown to increase
insulin sensitivity which increases the muscle's ability to accept insulin
at the receptor level (12) but this increase in insulin sensitivity only
occurs in the muscles trained. The increase seems related to glycogen
depletion in the worked muscles. Additionally, following a low
carbohydrate diet, but not after a high carbohydrate diet, glycogen
synthase activity (the enzyme which stores dietary carbohydrate in the
muscle) is increased further (4). So, all of the pieces are in place. By
combining a high fat diet, exhaustive exercise training (which should be
performed on Friday prior to beginning the carbohydrate loading period) and
a high carbohydrate intake, glycogen supercompensation can occur.
However, while complete super compensation may take three to four days, the
majority of glycogen storage will occur in the first 24 hours. (19). The
muscles are capable of storing from 9 grams of carbohydrate per kg of lean
body mass all the way up to 16 grams of carbs per kg lean body mass. The
above is nothing that wasn't already known. Endurance athletes looking to
improve performance used to combine 3 days of exhaustive exercise with a
carbohydrate restricted diet identical to what was described above to
accomplish glycogen super compensation to provide greater energy stores for
their events. What about the rebuilding of muscle that was alluded to
above?
For every gram of carbohydrate stored in the muscle, assuming adequate
water intake, 4 grams of water will be stored additionally. With a normal
mixed diet, muscle carbohydrate stores are roughly 350 grams for a person
with 65kg of lean body mass (19). At 4 grams of water per gram of
carbohydrate, this is 1400 grams of water stored in the muscles. With
super compensation to 16 grams per kg lean body mass, 1040 grams of
carbohydrate can potentially be stored which would yield 4160 grams of
water, almost a 3 fold increase.
Recent research supports the idea that muscle protein anabolism may be
regulated by cellular hydration state at least in certain
pathophysiological states like burn trauma. According to this hypothesis,
cellular dehydration sends a proteolytic (protein breakdown) signal to the
cell while cellular hydration (and, presumably super hydration as would
occur with glycogen super compensation) would send a powerful anabolic
signal to the cell (9,10). Along with this, after 3 days on a high fat
diet, the insulin response to a standard glucose load is increased compared
to a high carbohydrate diet (20). Hyperinsulinemia is another stimulus for
anabolism. (3) So, it seems plausible (although direct research is awaited
to support or refute this) that glycogen super compensation, along with the
powerful anabolic signal sent by the almost three fold increase cellular
hydration could rebuild any muscle lost while following a low carbohydrate,
ketogenic diet. What is not understood at this time is why endurance
athletes, performing an identical form of glycogen super compensation do
not see increases in muscle mass. This suggests that the simple act of
carbohydrate restriction and protein breakdown followed by carbohydrate
loading may not independently promote anabolic processes.

What about side effects?
Probably the largest side effect reported with ketogenic diets is fatigue,
especially during the initial adaptation to ketone metabolism, especially
in the brain. A recent study found that, during the first week of a
ketogenic diet, performance on tests indicative of mental flexibility were
impaired. These affects abated as the diet was continued (21).
One question regarding ketogenic diets is the potential effects on blood
lipid profile. Anecdotally, many individuals report an improvement in
blood lipid profile but this author could only find one reference to
cholesterol levels. During 4 weeks of adaptation to a ketogenic diet,
cholesterol levels did increase from 139 to 200. What effects on blood
lipid longer periods of ketosis would have had are currently unknown. (18)
This underscores the absolute need for anyone desiring to try this approach
to monitor blood lipid levels with frequent blood testing.
Unfortunately, no direct research has been done in the last 15 or so years
looking at untoward side effects of the ketogenic diets. While it is
attractive to draw inference from studies of epileptic children, for whom
ketosis appears to control a majority of intractable seizures and who are
kept in deep ketosis for periods of a year or more (5,13), this sub
population may or may not be indicative of the effects of such a diet in
healthy individuals. Additionally, the fact that the diet is abandoned
after that period of time suggests that long term ketosis may have unwanted
effects. Or that long term adaptation to the ketogenic diet is sufficient
to control the seizures without having to maintain the diet.
Additionally, ketogenic diets have shown some promise in the treatment of
certain types of tumors by starving the tumor of glucose while providing
adequate energy substrates in the form of KB's to other tissues (16).
But, as with the subgroup mentioned above, it would be exceedingly
premature to draw inference as to the long term side effects which may
occur with a ketogenic diet from these studies. The longest study on
ketogenic diets found by this researcher in the last 15 years were only 4
weeks in duration. Therefore, it can only be concluded at this time that
long term side effects of ketogenic diets are not currently known.
Considering that many disease states such as coronary artery disease can
take years to manifest themselves, caution must be taken.
As with any radical change in diet or food intake, especially one such as
the ketogenic diet which causes extreme changes in the body's biochemistry,
individuals must take care to monitor their health status. Tracking blood
lipid profile and other indicators of heart disease as well as other bodily
functions will help to indicate if any negative effects are occurring in
the body and frequent diagnostic tests are highly recommended.
Additionally, it is currently unknown whether adaptation to long term
ketosis can be reversed without detrimental effects to normal metabolism.
That is to say, it is conceivable that the metabolic effects caused by such
a major dietary change could cause irreversible changes to normal
metabolism.
Some comment should be made is in regards to nutrient intake. Due to the
restrictive nature of ketogenic diets the potential exists for
micronutrient deficiencies. In the studies on ketogenic diets, the
researchers provided supplementation of a multi-vitamin/mineral tablet to
ensure adequate micronutrient intake. It may be advisable for those why
try such a diet independently to supplement with a multi-vitamin/mineral
providing 100% of the RDA. Additionally, since the consumption of nutrient
dense foods such as vegetables is severely restricted during the week,
these foods should be consumed during the carbohydrate loading phase so
that absolute reliance on supplements is not required.
Another thing that deserves mention is this: the high dietary fat intake
necessitated by the ketogenic diet is such that increased free radical
production could potentially occur. However, this area requires further
direct study before any conclusions can be drawn. As with other potential
health concerns, this further underscores the need for an individual to
closely monitor their health status before and while beginning such a
dietary regime.

The issue of ketoacidosis
A final criticism that arises relative to ketogenic diets is the extreme
danger of uncontrolled ketoacidosis. KB's are acidic in nature. The
uncontrolled buildup of KB's would lower pH levels of the blood causing
death. However, we must differentiate between ketosis as it occurs in
diabetics and ketosis as it occurs in non-diabetics. Recall that ketosis
occurs when insulin levels drop and glucagon levels rise. In diabetics,
this can occur even with high blood sugar levels due to the inability of
the pancreas to secrete insulin. In this situation, glucose production is
augmented but peripheral utilization is reduced. Blood sugar rises to
exceedingly high levels of 300 to 2000 mg/dl (normal blood glucose
concentration is 80-120 mg/dl). But, due to the low insulin to glucagon
ratio, ketogenesis is also stimulated. However, due to the presence of
high blood glucose levels, ketoacid use is prevented. Thus, KB
concentration increases to high levels, eventually lowering blood pH and
causing diabetic ketoacidosis and eventually death. Contrast this to
ketosis as it occurs in conditions such as fasting, or carbohydrate
restricted/high fat diets. In this case, blood sugar levels are subnormal
and KB's do not buildup in the bloodstream as they will be utilized by
peripheral tissues for energy (2).
Additionally, ketoacidosis in diabetics seems related to a defect causing
increased production. Normally, there is a negative feedback loop whereby
excess ketones prevent further production. The slight difference in KB
clearance versus KB appearance corresponds to urinary excretion which is
always below 10% of total turnover. (1)
As further evidence, exercise, which is ketogenic in nature, does not
cause the expected increase in KB concentrations so a negative feedback
loop appears also to be present. (6) This suggests that out of control
ketoacidosis should not occur in normal individuals but, again, there is no
real long term data on this aspect of the diet. Regular checks of urinary
KB concentration (utilizing Ketostix), blood glucose (using a glucometer),
and other indicators of potential problems are highly recommended.
In conclusion, with the available data, the cyclical ketogenic diet may
have merit for certain applications. The carbohydrate restriction coupled
with the induction of ketosis seems to promote a hormonal mileu conducive
to fat loss. The carbohydrate loading process on the weekend is the least
understood (and least researched) aspect of this dietary approach and much
further elucidation of the possible anabolic processes is required before
any definite conclusions can be drawn. The long term health effects in
healthy individuals of this dietary approach are unknown. The only
studies over four weeks in length were conducted on populations which do
not allow extrapolation to healthy individuals. Again, more research is
needed to establish the safety of this dietary approach in the long term.
In the very short term (4 weeks), it seems well tolerated except for the
afforementioned cognitive effects.
Regular blood work (including before commencing the diet to establish a
baseline) as well as regular checks for urinary ketone concentration are
highly recommended. Any metabolic abnormalities occurring in either tests
should be taken as a sign that the dietary approach should be abandoned.
Finally, due to effects on mental clarity during the first few weeks of a
ketogenic diet, this approach is not suitable for individuals involved in a
job or activity requiring high amounts of mental acuity.

References:

1. Balasse, EO and F. Fery. "Ketone body production and disposal: effects
of fasting, diabetes, and exercise. [Review]" Diabetes - Metabolism Reviews
5(3): 247-70, 1989.

2. Berne, Robert M. and Matthew N. Levy. Physiology. St. Louis, MS: C.V.
Mosby company, 1988.

3. Biolo G. et. al. "Physiologic hyperinsulinemia stimulates protein
synthesis and enhances transport of selected amino acids in human skeletal
muscle." J Clin Investigation 95(2): 811-9, 1995.

4. Cutler, D.L. "Low-carbohydrate diet alters intracellular glucose
metabolism but not overall glucose disposal in exercise-trained subjects."
Metabolism: Clinical and Experimental 44(10): 1364-70, 1995.

5. John M. Freeman, Kelly, M. and Freeman, Jennifer. The epilepsy diet
treatment: an introduction to the ketogenic diet. Freeman, Kelly, Freeman,
1994.

6. Fery, F. and EO Balasse "Response of ketone body metabolism to exercise
during transition from postabsorptive to fasted state." Am J Physiology
250 (5 Pt 1): E495-501, 1986.

7. Guyton, Arthur C. Textbook of medical physiology. Philadelphia, Pa: W.B.
Saunders Company, 1996.

8. Mark Hargreaves, ed. Exercise Metabolism. Champaign, IL: Human
Kinetics 1995.

9. Haussinger D. "Control of protein turnover by the cellular hydration
state." [Review] Italian J Gastroenterology 25(1): 42-8, 1993.

10. Haussinger D. et. al. "Cellular hydration state: an important
determinant of protein catabolism in health and disease." Lancet 341
(8856): 1330-2, 1993.

11. Henriksson, J. "Influence of exercise on insulin sensitivity. [Review]"
J Cardiovascular Risk. 2(4): 303-9, 1995.

12. Kather, H. et. al. "Influences of variation in total energy intake and
dietary composition on regulation of fat cell lipolysis in ideal-weight
subjects." J Clin Investigation. 80(2): 566-72, 1987.

13. Kinsman SL. et al. "Efficacy of the ketogenic diet for intractable
seizure disorders: review of 58 cases." Epilepsia 33(6): 1132-6, 1992.

14. Lambert EV et. al. "Enhanced endurance in trained cyclists during
moderate intensity exercise following 2 weeks adaptation to a high fat
diet." Eur J App Physiology & Occup Physiology 69(4): 287-93, 1994.

15. Mitchell GA et al. "Medical aspects of ketone body metabolism.
[Review]" Clinical & Investigative Medicine 18(3): 193-216.

16. Nebeling, N.C. et. al. "Effects of a ketogenic diet on tumor metabolism
and nutritional status in pediatric oncology patients: two case reports."
J American College of Nutrition 14(2): 202-8, 1995.

17. Phinney SD. et. al. "The human metabolic response to chronic ketosis
without caloric restriction: preservation of submaximal exercise capacity
with reduced carbohydrate oxidation." Metabolism: Clinical & Experimental
32(8): 769-76, 1983.

18. Phinney SD. et. al. "The human metabolic response to chronic ketosis
without caloric restriction: physical and biochemical adaptation."
Metabolism: Clinical & Experimental 32(8): 757-68, 1983.

19. Shephard, R.J. and P-O Astrand. ed. Endurance in Sport. Oxford,
England: Blackwell Scientific Publishing, 1992.

20. Sidery, MB. et. al. "The initial physiological responses to glucose
ingestion in normal subjects are modified by a 3 d high-fat diet." British
J Nutrition 64(3): 705-13, 1990.

21. Wing RR, et. al. "Cognitive effects of ketogenic weight-reducing
diets." Int J Obesity & Related Metabolic Disorders 19(11): 811-6, 1995.

Copyright 1996. Lyle McDonald, CSCS

[Benpressmannen]

Part 2


Cyclical Ketogenic Diets Part 2
Copyright Lyle McDonald 1996

Last issue I presented a short review article of some research behind
the cyclical ketogenic diet (hereafter CKD). This time I'd like to take
that research and discuss proper application for those bodybuilders who
have chosen to try the diet. The CKD can be used both for muscle gain with
minimal fat gain or for maximum fat loss with minimal muscle loss. The
primary difference in applications of the CKD would be in:

1. Training structure
2. Calorie levels
3. Amount and type of cardiovascular training
4. Length and quality of the carb-up phase

In this article, I only want to discuss the application of the CKD for fat
loss prior to and leading up to a contest. The typical problem with
pre-contest dieting is the invariable loss of muscle mass which occurs.
The CKD helps to solve this problem in two ways. First, ketogenic diets
appear to spare muscle tissue loss during dieting. Second, the carb-up
phase seems to promote anabolism to rebuild any lost muscle. I'll divide
the application of the CKD for fat loss into three sections: the no-carb
phase, the carb-up, and training structure.

The no-carb phase:
----------------------------
>From a dietary standpoint, to establish and maintain ketosis, two criteria
must be met:
1. Carbohydrate intake must be kept below 30 grams. However, there is some
indivduality in this number. Some individuals can handle more
carbohydrates while others may have difficulty establishing ketosis at this
level. If you can't get into ketosis and everything else is in place, try
cutting your carb intake to 20 grams or less. Also, many individuals choose
to consume as few carbs as possible (zero) until ketosis is fully
established and then increase carbs slightly (celery and cucumber are both
good and add some nice texture to an otherwise bland diet) at that point.
2. The ratio of fat to protein should be 1.5 grams of fat *minimum* for
every gram of protein and carbs in the diet. This is a 75% fat, 25%
protein ratio with trace carbs. So, if you plan to eat 200 grams of
protein, you need to eat at least 300 grams of fat. In most cases, the
easiest way to meet the fat requirements of the diet is to pick your
protein food first (most protein foods have some fat in them) and then
balance the meal out with the proper amount of whole fat food such as
vegetable oil, cream cheese, or mayonnaise and heavy cream (a great dessert
is heavy cream with protein powder and Equal. Mix it up in a bowl and
you've got pudding!)

Calorie levels: Calories should be set at maintenance or 10-20% below
depending on how quickly you need to drop fat. If you don't know your
maintenance calorie level, start with 12 calories per pound (or 11 calories
per pound of lean body mass) and gauge from there. If you're dropping more
than 2 lbs of fat per week, increase calories. If you feel that fat loss
isn't happening quickly enough, lower them slightly or increase
cardiovascular training. For the sake of example, let's say that your
caloric intake during the no-carb phase is 2000 calories.

75% fat = 2000*.75 = 1500 calories / 9 calories/gram = 166 grams of fat
25% protein = 2000*.25 = 500 calories / 4 calories/gram = 125 grams of protein.

These calories would be divided into three or four meals.

Training structure:
The other key to establishing and maintaining ketosis as rapidly as
possible is that blood glucose (normal is 80-120 mg/dl) must be lowered to
50-60 mg/dl. At this point, insulin levels decrease and glucagon levels
(which are responsible for ketogenesis) rise. Simple carbohydrate
restriction will cause ketosis to occur in three or four days. But proper
training can put you in ketosis within 36-48 hours of stopping carbs. And,
the more time you are in ketosis, the more fat you can lose.
Now, a typical pre-contest dieting practice has been to lower the weights
on all exercise and use higher reps to 'cut' up the muscle. This is a
fallacy and is about the worst thing a natural lifter can do while dieting.
Heavy weights are necessary to maintain muscle mass while dieting. What
should be loweredis training volume (i.e. number of total sets and days of
training) as overtraining becomes more likely on restricted calories.
This point can't be too emphasized: while dieting for fat loss, it is
almost impossible to gain muscle so don't knock yourself out trying. The
best a natural can do is keep all the hard earned muscle he or she has
built through heavy training. To keep that muscle, heavy training must be
maintained, just at a lower volume.
Now, the key to dropping blood glucose quickly is to perform sufficient
metabolic work. At first glance, this seems to contradict the suggestion
to cut training volume. However, the amount of metabolic work done (which
impacts how much glucose is pulled out of the bloodstream into the muscles)
is dependent on the size of the muscle used. So, to rapidly establish
ketosis, make sure to work at least the large muscles of the body (legs,
chest and back) in the first 2 days of carbohydrate restriction. An
example training week be:
Monday: chest and back
Tuesday: legs and abs
Friday: shoulders and arms

Alternately, the entire body can be worked across Monday and Tuesday.
This has the added benefit of allowing for muscle soreness to dissipate
prior to the carb-up. Muscle damage causes short term insulin
insensitivity which can impair carbing.
This would look like:
Mon: legs, back, biceps
Tue: chest, delts, tris, abs
Fri: high rep, circuit depletion workout

The depletion workout comes from Dan Duchaine's book, "Bodyopus". The
rationale is that the further you deplete muscle glycogen, the greater an
anabolic response you will get during the recarb. On the Monday and
Tuesday workout, do 2-3 heavy sets of 6-8 reps to failure for 1-3 exercises
per body part (larger muscles like back need more exercises than smaller
ones like biceps). On Friday, a giant loop type of circuit seems to work
best. For example: squat, bench press, seated row, leg curl, shoulder
press, pulldown, calf raise, triceps pushdown, barbell curl, abs, low back
and alternate movements each cycle (flat vs. incline bench, seated vs.
standing calf raise) to hit as many different fibers as you can.

Do 10-20 semi-fast, but controlled, reps per exercise and go nowhere even
close to failure. A weight around 50% of the weights you used for your
sets of 6-8 on Mon and Tue seems to work about right. Take 1' rest between
sets and about 5' rest between circuits. You want to continue doing
circuits until you feel your strength decreasing (trust me, you'll know
when you get there). This indicates your glycogen stores are becoming
depleted. However, realize that not everyone has found the depletion
workout to be necessary for good results. Again, experimentation and good
record keeping is the key. I suggest you try both methods suggested above
and see what happens.
Prior to the depletion workout, it is important that you get out of
ketosis by consuming 50 grams of carbs (fruit is ideal) about 2 hours
before the workout. The rationale is this: while in ketosis, the body will
prefer ketones to glucose for fuel. To achieve maximal glycogen depletion
in all muscle fibers, you need to exit ketosis. Fruit (which will
preferentially refill liver glycogen) is the ideal way to do this.
This will allow for maximal glycogen depletion during the workout. The
carb-up should begin immediately after the final Friday workout and
continue from 24-36 hours at which point you should switch back to low carb
intake.

Cardiovascular training:
One nice thing about ketogenic diets is that you are burning more bodyfat
for fuel at rest than on a high carb diet. Additionally, due to fuel
inefficiency of ketones (they provide 7 calories/gram vs. 9 calories/gram
for fat), you will burn up more grams of fat for a given caloric deficit.
This means that less cardio training is necessary. For those who want to
ensure maximal fat loss, doing 20-30 minutes of light cardio (60-70% of
maximum heart rate) on Wednesday and Thursday (or after training) can help.
Additionally, 10' of easy cardio prior to the Monday and Tuesday workout as
well as 10' of easy cardio afterwards will help to lower blood sugar levels
and induce ketosis. Do not overdo cardio though as this is a guaranteed
way to lose some hard earned muscle.

The carb-up phase:
----------------------------
This is probably the most critical part of the CKD. The carb up phase
accomplishes two things:
1. rebuilds any muscle that might be lost during the week due to the
anabolic processes related to cell hydration
2. refills muscle glycogen stores for the first workouts of the next week
allowing you to train intensely enough to avoid muscle loss while on low
calories

There are two approaches to the carb-up phase:
1. Subjective approach: with this approach, you simply carb to your hearts
content UNTIL you begin to feel yourself spilling water over to the skin
(i.e. you'll get bloated and smooth). This indicates that muscle glycogen
stores are full and additional carbs will go to the fat cells. The types
of carbs you consume (simple sugars vs. complex carbs) will, to a great
degree, determine how quickly your muscle cells become full.
This approach also allows you to dial in your pre-contest carbing up to
see how your body will respond and what type of carb-up will make you look
the best. To enhance fat loss, it is recommended that you do not carb for
more than 24-36 total hours. This turns the diet into 6 days of low carb
and 1 day of carbing. And, again, more days in ketosis means more fat
lost.
For those who need to lose fat very quickly, carbing every other weekend
can have very positive results although it's not as much fun. In this
case, I'd suggest one concentrated carb meal one hour in length right after
Friday's workout and then go immediately back to low carbs. Unless you
really overdo it, you will probably spike yourself back into ketosis by
Saturday morning. The training structure for this approach might be:
Mon: chest and back
Tue: legs and abs
Wed: cardio
Thu: delts and arms
Fri, Sat, Sun: cardio (have your once concentrated carb meal on one of
these days)
Mon: legs, back and bis
Tue: chest, delts, tris, abs
Wed: cardio
Thu: cardio
Fri: high rep depletion workout, begin carbing

The benefits of such an approach are relatively greater fat loss since you
spend proportionally more time (10 days out of 14 vs. 8 days out of 14 if
you carb every weekend) in ketosis. The cons are that it's rather boring
and there may be a greater potential for muscle loss. Again,
experimentation (and frequent body composition measures are key).

2. Objective approach: this approach is much more specific. After glycogen
depletion, the muscles can handle 16 grams of carb/kg of lean body mass
during the first 24 hours and 9 grams of carbs/kg lean body mass during the
second 24. In terms of amounts and quality of carbs, you should emphasize
lots of high glycemic index carbs at the beginning of the carb load and
shift to lower amounts of lower glycemic index carbs towards the end. For
very specific recommendations as to quantity and quality of carbs during
the carb-up, check out Dan Duchaine's Bodyopus book.

During the carb-up phase, several other things are important:
1. Protein: you should consume 1 gram of protein per pound of bodyweight
(or per pound of lean body mass) divided evenly across each 24 hours.
2. Fat: you should consume approximately 15% of your total calories as
essential fatty acids (flax oil, olive oil and walnuts are good sources)
especially near the end of the carb up to slow digestion.
3. Water: for every gram of carbs you consume, you need to consume 3-4
grams of water for optimal refilling of the muscles. This works out to 10
cups of water for a carb intake of 600 grams per day. Unless you're doing
the final carb-up for your contest, I suggest drinking as much water as you
can put down.

Supplements such as vanadyl, chromium and magnesium may help the carb-up
as they have been shown to improve insulin sensitivity and can help to
lower blood glucose. Also, using Hydroxycitric acid (trade name Citrimax)
at 750 mg three times per day helps to shuttle carbs into the muscle cells
and prevent spill over to fat cells. Finally, creatine monohydrate taken
during the carb-up phase should, in theory, lead to more cellular
hyperhydration and possibly cause more anabolism. Definitely useful for
the contest in any case.

Pre-contest week:
--------------------------
Ideally, you should be pretty close to contest ready one to two weeks out
from your show. This allows you to do the final dialing in of your
physique without being rushed. The final countdown to the show begins 8
days out (this assumes a Saturday morning contest).
During the next 6-7 days, it's important to keep water intake high.
Beginning water restriction too early will cause the body to upregulate
aldosterone, the hormone which makes the body retain water. Only on Friday
and the day of the show should water intake be limited. Additionally,
sodium loading and or restriction isn't recommended unless you've proven it
works well for you. Don't go out of your way to add sodium, but don't go
crazy trying to avoid it. Adequate sodium is needed for a proper carb-up
anyhow. Calories on the low carb days should be kept at maintenance or
even a bit higher. You should already be as lean as you're going to get by
this point so don't risk any muscle loss by panicking. The countdown to
contest looks more or less like this:

Friday: last heavy day of training, low carbs
Saturday: do cardio if necessary, stay in low carbs through this weekend
Sunday: last day of cardio if necessary, stay low carbs
Monday: low carbs, no training
Tuesday: take in 50 grams of fruit 2 hour pre-workout, do depletion workout
in morning, begin carbing with liquid simple carbs, goal is 16g carbs/kg
lean body mass in the first 24 hours.
Wednesday: continue carbing switching to complex carbs, 9 g carbs/kg lean
body mass during the second 24 hours
Thursday: continue carbing if not completely filled out yet, hard to say
just how many carbs to consume but go by your condition. If you're flat,
eat slightly more (stick with complex though). If you're full enough, cut
back to small amouts of fibrous carbs.
Friday: go back to mostly protein and fat with small amounts of carbs
(perhaps 20%) at each meal, take a herbal diuretic (such as buchu leaves)
as required but make sure that all carbing is finished
Saturday: hit the sauna in morning if you're holding water and go kick tail
at your contest

I feel that carbing prior to the contest should be similar to what you did
each week. With good record keeping, you should have a good feel for how
your body responds to different types of carb-ups. And, as the saying goes
"If it ain't broke, don't fix it" Whatever carb-up got you in your best
condition during dieting is the carb-up you should follow.

Bio: Lyle McDonald, CSCS received his BS in physiological sciences from
UCLA. He has spent the past 25 weeks on a CKD and if he has to eat another
meal of pink salmon in mayo for lunch, he may kill somebody. Or turn into
a fish.

[Benpressmannen]

Cyclical Ketogenic Diets Part 3
Copyright Lyle McDonald 1997

Since it's the off season, more people than not are probably in
a mass-gaining phase, non-pre contest phase of training. I mean, hey,
it's winter and everything is covered up anyhow so it's a good time
to allow some fat gain and bulk up a bit. The nice thing about
cyclical ketogenic diets is that, for a given calorie level (above
maintenance), you will gain much less bodyfat than if you were eating
a high or moderate carb diet. Still, it's best for you not to go
much above 10-12% bodyfat for men and 15% bodyfat for women or it
will take too long to cut down to contest shape. I mean, nobody
wants to diet for 16 weeks anyhow. So, instead of just haphazardly
getting fat in the off season, keep it under control.

A ketogenic mass gaining cyclical diet is essentially the same
type of thing as the pre-contest/fat loss phase: 5 days of low carbs
followed by a carb-up. The biggest difference from a pre-contest
approach will be in:

1. Training structure
2. Calorie levels
3. Amount and type of cardiovascular training
4. Length and quality of the carb-up phase


Training structure:

Training structure and training modes are a very personal
thing. There are so many different systems out there to say
unequivocally which one is the best. I feel that everyone is
individual anyhow and to give everybody a generic program is a
mistake. All you can hope to do is find a system that will work best
for you and for you alone. If that means a very low volume HIT
approach, great. Hardgainer, periodization, etc. all are good
philosophies that are time tested. But, I won't be so crass to give
training advice without knowing more about each individual.

However, some general training comments are in order. First
and foremost I think athletes in most sports are drastically
overtrained. While I have reservations about some of the extremely
low volume approaches being endorsed by some groups, I think three to
four days lifting per week is about the maximum even the most gifted
natural lifter can handle. Sure, the pros may lift more but they are
using certain, umm, supplements that just aren't approved for
naturals.

Additionally, many people spend far too LONG in the gym when
they do show up. As Strength Guru Charles Poliquin has said "if
you're spending more than an hour in the gym, you're making friends,
not lifting." I agree with him 100%. More IS NOT better when it
comes to training for natural athletes. I think most athletes will
find that, up to a point, less is better when it comes to both
training frequency and volume. Supposedly, Eastern European studies
have found that anabolic hormones like GH and testosterone begin to
drop after 1 hour but I've yet to see the actual data. But, if you
can't get your workout done in under an hour, you need to seriously
re-evaluate your program.

In terms of exercise selection, I'm a firm believer in the
basics because they, well, basically work. I see so many truly goofy
exercises in the gym from day to day, I have to wonder how we forgot
our roots in heavy squats, benches, deadlifts, rows, etc. More
muscle has been built with squats than any number of sets of leg
extensions. Not to say that some isolation exercises don't have
their merit at times but the off season (as well as most others) is
the time to concentrate on the basics.

In terms of sets and reps, I can argue it many different ways.
Growth hormone (GH) release is optimized with longish sets (50-60
seconds in length) and short rest periods (45-60 seconds). But,
I've yet to see any really convincing data that GH is that anabolic
unless it's at supraphysiological (i.e. needle in butt) doses.
Testosterone release is optimized when you use basic exercises
(squat, deadlift, bench), heavy sets (85% of maximum and above), and
long rest periods (3-5 minutes). I think the core of an off-season
workout should be based on this type of training regardless of the
actual details of the training plan. Perhaps a combination of low
rep, heavy sets to stimulate testosterone followed by higher rep sets
to stimulate GH, followed by very high rep sets to stimulate
capillary growth (i.e. holistic training) is a nice compromise.

Additionally, you will be strongest on Monday following the
carb-up so this is a time to really hammer in the gym and work on any
weak points. The Friday workout, coming before the big anabolic rush
of the carb-up is another good place to put some weak point work.
Your mid-week workouts will be the hardest so put areas that you just
want to maintain on those days.

Calorie levels:

As discussed last article, the dietary format is the same
whether cutting or massing. Dietary fat should be kept at 1.5 grams
of fat per gram of protein OR carbs and total carbs per day should be
kept below 30 grams. The difference is just in how much you are
eating.

As mentioned, a nice benefit of ketogenic diets is that excess
calories (esp. fat calories) tend to be excreted as ketones rather
than stored. So, calorie levels can be very high during the week. In
fact, many ketogenic dieters find their hunger blunted so much that
they can't consume enough calories during the week. Just make fatty
red meat (I love hamburger with cheese and mayo but toss the bun),
fish, etc. the core of your diet and eat as much as you can put down.

For those who like numbers, 20% above maintenance calories or
around 25+ calories per pound of bodyweight is a good place to
start. You can adjust calories based on how much fat and muscle
you're gaining each week. Planned correctly, you can put on a good
bit of muscle with only a couple pounds of fat and be ok.

Amount and type of cardiovascular training:

Aerobics should be minimized if not eliminated outright during
a mass building phase. Numerous studies have found that aerobic
training can severely limit the strength gains seen from a lifting
program. Many trainees try to add aerobics to avoid putting on too
much fat during their mass phase but this will only limit muscular
gains. Just keep your diet in check and keep your body composition
under control and you'll be ready to contest diet. Doing 5-10'
before and after workout to warm-up/cool down makes total sense and
is a good way to keep your aerobic level high enough. As discussed,
cardio training should be kept to a bare minimum during an off-season
mass gaining phase.

Length and quality of the carb-up phase:

As with pre-contest dieting, there are again two approaches to
the carb-up. One is to just eat everything you can lay your hands on
and accept a relatively greater fat gain during the off-season. This
is ok if you know your body responds to dieting well and you know
that you can drop the fat later. For most of us, starting the carb
up with lots of high glycemic index (i.e. simple) carbs and then
progressing gradually to more complex carbs (starches) is probably
the way to go. As always, experimentation and record keeping should
be your goal. But, you should always stop your carb-up when you
start to feel yourself smoothing out as this indicates that further
caloric intake will lead to fat gain. Which can be in as little as
24 hours if you eat donuts and Pop-tarts and 48 hours or more if you
eat pasta and bagels. Me, I'll take the donuts and Pop-tarts.

One other thing should be discussed relative to carbs and that
is the mid-week carb spike. Basically, this is an option that I
suggest you try to promote anabolism. You are allowed up to 1000
calories of carbs with some protein in the morning on Wednesday (you
should ideally have a training session later that morning or in the
evening so that ketosis can be reestablished) but then have to go
back to low carb eating. With proper carb-choices (i.e. glucose
polymers), it's possible to spike yourself back into ketosis with
this meal alone. Me, I'll keep my donuts handy.

Supplements:

Certain supplements may be useful during a mass gaining phase.
Probably the most important of these is creatine monohydrate.
Although taking creatine during the week is a bit of a waste, taking
twice the normal dosage (i.e. about 40 grams) on the weekends is a
good way to further promote cellular volumizing and anabolic
processes. Insulin boosters like chromium (800 mcg/day) and vanadyl
sulfate (up to 120 mg/day) can be useful as well. 2 grams of
l-glutamine thirty minutes prior to training may be useful as it has
been shown to increase GH release and promote anabolic processes.
And, of course, a basic soluble protein powder, carb repletion drink
and basic stuff like vitamins and minerals.

So, go get big, don't get too fat, and try to come in to your
next contest bigger and better than you were before. If, as a
natural, you accomplish that, you've won regardless of where you
place.

[Benpressmannen]

Training on the Cyclical Ketogenic Diet: Effects of Cyclical Ketogenic Diets on Exercise Performance
by Lyle McDonald, CSCS
Author of The Ketogenic Diet



Introduction
As the Cyclical Ketogenic Diet (CKD) becomes more popular among natural bodybuilders, a great many questions have arisen regarding any and all manners of topics. One of the primary has to do with exercise on a CKD. First and foremost, individuals want to know what types of exercise can and can not be sustained on a CKD. Secondly questions arise as to what is the optimal training structure to maximize either fat loss or muscle gains on a CKD.

To answer these two questions, a lot of topics have to be covered ranging from exercise biochemistry to the hormonal response to different types of exercise to the implications of a diet which does not contain

carbohydrates during the week. The goal of this article will be to discuss the CKD primarily for fat loss. For reasons beyond the scope of this article, the CKD is most likely not the optimal diet for mass gains.

What is the CKD?

The Cyclical Ketogenic Diet, CKD, is a general term to describe diets such as The Anabolic Diet (by Dr. Mauro DiPasquale) and BODYOPUS (by Dan Duchaine). While there are many variants, the most common structure for a CKD is 5-6 days of strict low carbohydrate eating (less than 30 grams per day) with a 1-2 day carb-loading period (where carbohydrate intakes is roughly 60-70% of the total calories consumed). The idea behind the CKD (which will be discussed in a later article) is to force the body to burn fat during the lowcarb days, while sustaining exercise intensity by refilling muscle glycogen stores during the weekend carb-load.

Some Basic Exercise Metabolism

To better understand the effects of a CKD on exercise performance, we have to look briefly at how different forms of exercise affect fuel utilization in the body. There are four potential fuels which the body can use during exercise: glycogen, fat, protein and ketones. Except under certain conditions (which will be mentioned when necessary), protein and ketones do not provide a significant amount of energy during exercise. Therefore this discussion will focus primarily on glycogen and fat use during exercise. To simplify this article, exercise will be delineated as either aerobic or anaerobic (which will include interval training and weight training).

Aerobic Exercise

Aerobic exercise is generally defined as any activity which can be sustained continuously for periods of at least three minutes or longer. Examples would be walking, jogging, cycling, swimming, aerobics classes, etc.

The primary fuels during aerobic exercise are carbohydrate (muscle glycogen and blood glucose) and fat (from adipose tissue as well as intramuscular triglyceride) (1,2). At low intensities, fat is the primary fuel source during exercise.

As exercise intensity increases, less fat and more glycogen is used as fuel. At some intensity, sometimes called the "Crossover point", glycogen becomes the primary fuel during exercise. (3) This point corresponds roughly with something called the lactate threshold. The increase in glycogen utilization at higher intensities is related to a number of factors including greater adrenaline release (3,4) decreased availability of free fatty acids (5), and greater recruitment of Type II muscle fibers (3,6,8). The ketogenic diet shifts the crossover (i.e. lactate threshold) point to higher training intensities (3) as does regular endurance training (4).

Under normal (non-ketotic) conditions, ketones may provide 1% of the total energy yield during exercise (8). During the initial stage of a ketogenic diet, ketones may provide up to 20% of the total energy yield during exercise (9). After adaptation, even under conditions of heavy ketosis, ketones rarely provide more than 7-8% of the total energy yield which is a relatively insignificant amount (10,11,12).

Generally, protein use during aerobic exercise is minimal, accounting for perhaps 5% of the total energy yield. With glycogen depletion, this may increase to 10% of the total energy yield, amounting to the oxidation of about 10-13 grams of protein per hour of continuous exercise (14). This is at least part of the reason that excessive aerobic exercise, especially under low glycogen conditions, can cause muscle loss while dieting.

Studies on ketogenic diets (2 to 6 weeks) find a maintenance (15, 16) or increase (17,18) in aerobic endurance during low intensity exercise (75% of maximum heart rate and below). At higher exercise intensities (around 85% of maximum heart rate which is likely above the lactate threshold), as glycogen use increases, performance decreases on a ketogenic diet (19).

Anaerobic Exercise

While anaerobic exercise refers generally to any activity which lasts less than three minutes or so, most individuals are interested in the effects of a CKD on weight training. However athletes involved in sports such as sprinting, or any activity lasting less than three minutes, will have the same considerations discussed in this section.

Weight training refers to any activity involving the use of heavy resistance which lasts less than three minutes (i.e. it is anaerobic). Weight training is slightly more complicated to discuss in terms of fuel use than aerobic exercise. For very short activities (less than 20 seconds), muscles use ATP (adenosine triphosphate) which is stored directly in the muscle. Activities lasting greater than 30 seconds will rely on the breakdown of glycogen (carbohydrate stored in the muscle). During anaerobic exercise, fat can not be used directly as a fuel (1).

Relatively few studies have examined the effects of carbohydrate depletion on resistance training. In fact no studies have studies the effects of a ketogenic diet on weight training performance. However since weight training can only use glycogen for fuel, we can logically conclude that carbohydrates are critical for weight training performance. In fact, this is the primary reason to insert the carb-loading phase of the CKD on the weekend: to sustain high intensity exercise performance while still deriving the benefits of ketosis. Other issues pertaining to glycogen levels and depletion appear below.


The Hormonal Response to Exercise

The hormonal response to exercise is important from two standpoints. First and foremost, manipulation of the type of exercise done on a CKD can affect how efficiently fat loss or muscle gain occur. Second, to most rapidly enter ketosis (which requires a depletion of liver glycogen), certain types of exercise will be more effective than others. The primary hormonal response to both aerobic and anaerobic exercise are discussed below.

There are several hormones which are affected by aerobic exercise depending on exercise intensity and duration. They primarily impact on fuel utilization.

Catecholamines:

Adrenaline and noradrenaline are both involved in energy production. The catecholamines raise heart rate and blood pressure, stimulate fat breakdown (lipolysis), increase liver and muscle glycogen breakdown, and inhibit insulin release from the pancreas (20). Both adrenaline and noradrenaline increase during aerobic exercise although in differing amounts depending on intensity of exercise. Noradrenaline levels rise at relatively low exercise intensities stimulating FFA utilization in the muscles but relatively low levels of liver and muscle glycogen breakdown.

Insulin:

During aerobic exercise, insulin levels drop quickly due to an inhibitory effect on it's release from the pancreas by adrenaline (20, 21). The drop in insulin allows free fatty acid release to occur from the fat cells during exercise. Lowering insulin is also important for establishing ketosis. Despite a decrease in insulin levels during exercise, there is an increased uptake of blood glucose by the muscle. An increase in glucose uptake with a decrease in insulin indicates improved insulin sensitivity at the muscle cells during exercise.

Glucagon:

As the mirror hormone of insulin, glucagon levels increase during aerobic exercise (20). Thus the overall response to aerobic exercise is pro-ketogenic in that it causes the necessary shift in the Insulin/Glucagon ratio to occur.

Thus the overall response to aerobic exercise is to decrease the use of glucose and increase the use of free fatty acids for fuel. This is beneficial from the standpoint of establishing ketosis, as will be discussed in greater detail below.

Weight training affects levels of many hormones in the human body depending on factors such as order of exercise, loads, number of sets, number of repetitions, etc. The primary hormones we are interested in which are affected by weight training are the androgens (primarily testosterone, growth hormone and IGF-1. With the exception of testosterone, the hormonal response to weight training primarily affects fuel availability and utilization (22).

Growth hormone (GH):

GH is a peptide hormone released from the hypothalamus in response to many different stimuli including sleep and breath holding (23). Although growth hormone is thought to be muscle building, at the levels seen in humans, it's main role is to mobilize fat and decrease carbohydrate and protein utilization (24).

The main role of GH on muscle growth is most likely indirect by increasing release of Insulin-like Growth Factor 1 (IGF-1) from the liver (24). The primary stimulus for GH release with weight training appears to be related to lactic acid levels and the highest GH response to training is seen with moderate weights (~75% of maximum), multiple long sets (3-4 sets of 10-12 repetitions, about 40-60 seconds per set) with short rest periods (60-90 seconds). Studies using this type of protocol (generally 3X10 Rep maximum with a 1' rest period) have repeatedly shown increases in GH levels in men (25, 26) and women (27,28) and may be useful for fat loss due to the lipolytic (fat mobilizing) actions of GH. Multiple sets of the same exercise are required for GH release (28).

Testosterone

Testosterone is frequently described as the 'male' hormone although women possess testosterone as well (at about 1/10th the level of men or less) (4).

Testosterone's main role in muscle growth is by directly stimulating protein synthesis (23,29). Increases in testosterone occur in response to the use of basic exercises (squats, deadlifts, bench presses), heavy weights (85% of maximum and higher), multiple short sets (3 sets of 5 repetitions, about 20-30 seconds per set) and long rest periods (3-5 minutes). Studies have found a regimen of 3X5 rep max. with 3' rest to increases testosterone significantly in men (25,26,30) but not in women (27). It is unknown whether the transient increase in testosterone following training has any impact on muscle growth.

Insulin like growth factor 1 (IGF-1)

IGF-1 is a hormone released from the liver, most likely in response to increases in GH levels (31). However the small increases in GH seen with training do not appear to affect IGF-1 levels (32). More likely, IGF-1 is released from damaged muscle cells (due to eccentric muscle actions) and acts locally only to stimulate growth (33,34).

Exercise and Ketosis
In that ketosis indicates that the body has shifted to using fat as it's primary fuel, and since only five to six days exist per week to be in ketosis, a question which arises is how to most quickly establish ketosis.

Aerobic and anaerobic exercise have somewhat differential effects on ketosis and are discussed here.

It has been known for almost a century that ketones appear in higher concentrations in the blood following aerobic exercise (35). The overall effect of aerobic exercise below the lactate threshold is to induce or enhance ketosis. Liver glycogen decreases, insulin decreases, glucagon increases and there is an increase in free fatty acid levels in the bloodstream.

Aerobic exercise can quickly induce ketosis following an overnight fast. One hour at 65% of maximum heart rate causes a large increase in ketone body levels but the ketones do not contribute to energy production to any significant degree (36). 2 hours of exercise at 65% of maximum heart rate will raise ketone levels to 3mM after 3 hours. High levels of ketonemia (similar to those seen in prolonged fasting) can be achieved five hours post-exercise (36).

During high intensity exercise, the same overall hormonal picture described above occurs, just to a greater degree. Adrenaline and noradrenaline both increase during high intensity activities (both interval and weight training). The large increase in adrenaline causes the liver to over-release liver glycogen raising blood glucose (4,20). While this may impair ketogenesis in the short term, it is ultimately helpful in establishing ketosis initially. Insulin goes down during exercise but may increase after training due to increases in blood glucose. Glucagon goes up also helping to establish ketosis. Probably the biggest difference between high and low intensity exercise is that free fatty acid release is inhibited during high intensity activity, due to the increases in lactic acid (5).

Glycogen Levels and Depletion
To understand how to optimize training for a CKD, a discussion of glycogen levels under a variety of conditions are necessary. As well, some estimations must be made in terms of the amount of training which can and should be done as well as how much carbohydrate should be consumed at a given time.

Muscle glycogen is measured in millimoles per kilogram of muscle (mmol/kg). An individual following a normal mixed diet will maintain glycogen levels around 80-100 mmol/kg. Athletes following a mixed diet have higher levels, around 110-130 mmol/kg (37). On a standard ketogenic diet, with aerobic exercise only, muscle glycogen levels maintain around 70 mmol/kg with about 50 mmol/kg of that in the Type II muscle fibers (38,39).

Fat oxidation increases, both at rest and during aerobic exercise around 70 mmol/kg. Below 40 mmol/kg, exercise performance is generally impaired. Total exhaustion during exercise occurs at 15-25 mmol/kg. Additionally when glycogen levels fall too low (about 40 mmol/kg), protein can be used as a fuel source during exercise to a greater degree (14).

Following total depletion, if an individual consumes enough carbohydrates over a sufficient amount of time (generally 24-48 hours), muscle glycogen can reach 175 mmol/kg or higher (38). The level of supercompensation which can be achieved depends on the amount of glycogen depleted (40,41). That is, the lower that muscle glycogen levels are taken, the greater compensation will be seen. If glycogen levels are depleted too far (below 25 mmol/kg), glycogen supercompensation is impaired as the enzymes involved in glycogen synthesis are impaired (42). A summary of glycogen levels under different conditions appears in figure 1.

Figure 1: Summary of glycogen levels under different conditions



Condition Diet Glycogen

level (mmol/kg)

48 hour carb-up High carb 175

36 hour carb-up ~150

24 hour carb-up ~120-130

Athlete Mixed diet 110-130

Normal individual Mixed diet 80-100

Normal individual, Ketogenic diet 70

Aerobic exercise only

Fat burning increases 70

Exercise performance decreased 40

Exhaustion 15-25

Glycogen Depletion During Weight Training
Having looked at glycogen levels under various conditions, we can now examine the rates of glycogen depletion during weight training and use those values to make estimations of how much training can and should be done for the CKD.

Very few studies have examined glycogen depletion rates during weight training. One early study found a very low rate of glycogen depletion of about 2 mmol/kg/set during 20 sets of leg exercise (43). In contrast, two later studies both found glycogen depletion levels of approximately 7-7.5 mmol/kg/set (44,45). As the difference between these studies cannot be adequately explained, we will assume a glycogen depletion rate of 7 mmol/kg/set.

Examining the data of these two studies further, we can estimate glycogen utilization relative to how long each set lasts. At 70% of maximum weight, both researchers found a glycogen depletion rate of roughly 1.3 mmol/kg/repetition or 0.35 mmol/kg/second of work performed (44,45).

Rates of glycogen depletion during weight training at an intensity at 70% max

Depletion per set 7.5 mmol/kg/set

Depletion per repetition 1.3 mmol/kg/rep

Depletion per second of work 0.35 mmol/kg/second

Designing the Workout
With all of the above information presented, we can go through the steps to develop a CKD workout for fat loss. The goals of the workout are:

1. Deplete muscle glycogen in all bodyparts to approximately 70 mmol/kg by Tuesday as this will maximize fat utilization by the muscles but will not increase protein utilization.

2. Maximize Growth Hormone output (which is a lipolytic hormone) on Mon/Tue with a combination of long sets, multiple sets, and short rest periods.

3. Maintain muscle mass with tension work outs on Monday and Tuesday.

4. Deplete muscle glycogen to between 25 and 40 mmol/kg on Friday to stimulate optimal glycogen supercompensation.

5. Stimulate mass gains during the weekend of overfeeding with a full body tension workout (a high rep depletion workout is also an option)

6. Use cardio to quickly establish ketosis and enhance fat loss

The primary goal that still needs to be discussed is how much training is necessary to achieve goals #1 and #4.

We will assume a lifter has completed a 36 hour carb-up, ending Saturday evening, with a muscle glycogen level of 150 mmol/kg in all major muscle groups. To deplete to 70 mmol/kg in the first two workouts, this person needs to deplete:

150 mmol/kg - 70 mmol/kg = 80 mmol/kg of total glycogen.

Using the rate of glycogen depletion listed above we see that

80 mmol/kg divided by 1.3 mmol/kg/rep = 61 total reps.

or

80 mmol/kg divided by 0.35 mmol/kg/sec = 228 seconds of total set time.

Assuming an average set time of 45 seconds (10-12 reps at 4 seconds per repetition) this level of glycogen depletion would require approximately 5-6 sets per bodypart.

For the Friday workout, our lifter now wants to deplete muscle glycogen to between 25-40 mmol/kg before starting the carb-up. This would require a further glycogen depletion of

70 mmol/kg - 25 mmol/kg = 45 mmol/kg

70 mmol/kg - 40 mmol/kg = 30 mmol/kg

30-45 mmol/kg.

This would be

30-45 mmol/kg divided by 1.3 mmol/kg/rep = 20-30 reps

30-45 mmol/kg divided by 0.35 mmol/kg/second = 85-128 seconds.

The CKD Workout Routine
With the above estimations for sets and reps having been made, we can develop a sample workout routine. The format for the CKD week is:

Day Workout type Diet

Sunday: 30'+ of low intensity cardio in Ketogenic

morning to establish ketosis

Monday: Tension weight training workout Ketogenic

Tuesday: Tension weight training workout Ketogenic

Wed/Thu: cardio optional for fat loss Ketogenic

Fri: Full body workout Ketogenic prior to workout

Begin carb-load after

workout

Saturday: No workout Carb load

Sample workouts appear below.

Mon: Legs and abs

Exercise Sets Reps Rest

Squats 4 8-10 90"

Leg curl 4 8-10 90"

Leg extension OR 2 10-12 60"

feet high leg press

Seated leg curl 2 10-12 60"

Standing calf raise 4 8-10 90"

Seated calf raise 2 10-12 60"

Reverse crunch 2 15-20 60"

Crunch 2 15-20 60"

Total sets 24

Tue: Upper body

Exercise Sets Reps Rest

Incline bench press 4 8-10 60"

Cable row 4 8-10 60"

Flat bench press 2 10-12 60"

Pulldown to front 2 10-12 60"

Shoulder press 3 10-12 60"

Barbell curl 2 12-15 45"

Triceps pushdown 2 12-15 45"

Total sets 20

There are two options for the Friday workout. One is to perform a tension workout to stimulate growth during the carb-load. The second is to do a high-rep depletion workout, which should be done in circuit fashion solely to deplete muscle glycogen.

Sample Friday tension workout:

Exercise Sets Reps Rest

Leg press 3 8-10 90"

Leg curl 1 10-12 60"

Calf raise 2 10-12 60"

Bench press 3 8-10 90"

Wide grip row 3 8-10 90"

Shoulder press 1-2 10-12 60"

Undergrip pulldown 1-2 10-12 60"

Total sets 14-16

Sample circuits for Friday depletion workout:

leg press, dumbbell bench press, cable row, leg curl, shoulder press, overgrip pulldown, calf raise, triceps pushdown, barbell curl, reverse crunch.

leg extension, incline DB bench press, narrow grip row, seated leg curl, lateral raise, undergrip pulldown, seated calf raise, close grip bench press, alternate DB curl, twisting crunch.

squat, flat flye, cable row, standing leg curl, upright row, overgrip pulldown, donkey calf raise, overhead triceps extension, hammer curl, crunch.

Since the intensity is lower (roughly 50-60% of maximum) glycogen depletion per set will also be lower. Additionally, 20 reps will only require about 20-40 seconds to complete. Assuming glycogen had started at 70 mmol/kg, it will likely take 4-5 circuits to fully deplete glycogen.

Perform 10-20 quick reps per set (1 second up/1 second down). Take 1' between exercises, and 5' between circuits. The sets should not be taken to failure; the goal is simply to deplete muscle glycogen. Many trainees complain of nausea during this workout, which is caused by not resting long enough between sets.


--------------------------------------------------------------------------------

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[Benpressmannen]

Litt om høy protein diet!!:<DIV class=title>High-Protein Diet Enhances Weight Loss</DIV>
<!-- /Title --><!-- Author Name Only if Publication is Medscape Wire-->
<DIV class=text12><B>Laurie Barclay, MD</B></DIV><!-- /Author Name Only if Publication is Medscape Wire --><!-- Content -->


Feb. 12, 2003 — A relatively high-protein diet improves body composition, enhances weight loss, and improves glucose and insulin homeostasis, according to two reports from the same study group which appear in the February issue of the <I>Journal of Nutrition</I>.

"Amino acids interact with glucose metabolism both as carbon substrates and by recycling glucose carbon via alanine and glutamine; however, the effect of protein intake on glucose homeostasis during weight loss remains unknown," write Donald K. Layman and colleagues from the University of Illinois at Urbana-Champaign.

In this study, 24 adult women who were more than 15% above ideal body weight were assigned to either a predominantly protein diet or a predominantly carbohydrate diet. The protein diet included 1.6 g/kg/day protein, with less than 40% of energy coming from carbohydrate, while the carbohydrate diet included 0.8 g/kg/day protein, with more than 55% of energy coming from carbohydrate. Both diets were equal in calories (7100 kJ/day) and in fat (50 g/day).

After 10 weeks, weight loss was 7.53 ± 1.44 kg in the protein group and 6.96 ± 1.36 kg in the carbohydrate group. Subjects in the carbohydrate group had lower fasting (4.34 ± 0.10 vs. 4.89 ± 0.11 mmol/L) and postprandial blood glucose (3.77 ± 0.14 vs. 4.33 ± 0.15 mmol/L) and an elevated insulin response to meals (207 ± 21 vs. 75 ± 18 pmol/L).

"This study demonstrates that consumption of a diet with increased protein and a reduced carbohydrate/protein ratio stabilizes blood glucose during nonabsorptive periods and reduces the postprandial insulin response," the authors write.

According to a second report from the same study group, "claims about the merits or risks of carbohydrate vs. protein for weight loss diets are extensive, yet the ideal ratio of dietary carbohydrate to protein for adult health and weight management remains unknown."

In this study, 24 women were assigned to either a predominantly carbohydrate diet containing 68 g/day protein with a carbohydrate/protein ratio of 3.5, or to a predominantly protein diet containing 125 g/day protein with a ratio of 1.4. Each diet provided 7100 kJ/day and approximately 50 g/day of fat. Age range was 45 to 56 years and body mass indices were greater than 26 kg/m<SUP>2</SUP>.

After 10 weeks, weight loss was 6.96 ± 1.36 kg in the carbohydrate group and 7.53 ± 1.44 kg in the protein group. Compared with the carbohydrate group, weight loss in the protein group had an increased ratio of fat to muscle loss (6.3 ± 1.2 g/g vs. 3.8 ± 0.9 g/g). Serum cholesterol reduction was approximately 10% in both groups, but only the protein group had significant reductions in triacylglycerols (TAG; 21%) and in the ratio of TAG to high-density lipoprotein cholesterol (23%).

"This study demonstrates that increasing the proportion of protein to carbohydrate in the diet of adult women has positive effects on body composition, blood lipids, glucose homeostasis and satiety during weight loss," the authors write. "Although it is unlikely that any one diet will be ideal for all individuals, these results indicate that changes in the ratio of protein to carbohydrate toward a higher protein diet can be effective in the control of body weight with parallel improvements in blood lipids."

The National Cattlemen's Beef Association and Kraft Foods helped support this study.

<I>J Nutr.</I> 2003;133:405-410, 411-417

<I>Reviewed by Gary D. Vogin, MD </I><!-- /Content --><!-- Related Links -->

[Robzilla]

Ja det var kanskje en av de lengste postene jeg har sett på lenge, hehe , men utrolig bra info, har alltid lurt litt på på dette med ketogen diett bl.a., og honnør skal du få for at jeg endelig har skjønnt det