As a student of bodybuilding i made notes from some great coaches or teachers so ,These are my notes from ( Teaching`s of Chris Aceto, Dave Palumbo, Lyle Mcdonald and other tit bits of information from here and there.) so it’s a compilation of facts I made years ago while trying to learn about these diets, just hope this helps you bro.
I think ketogenic diets were discovered while keeping ( "insulin resistant" obese people) type people in mind, where lowering of calories does`nt work that well. Where these people suffer from chronically high insulin levels,(as we know that high insulin levels will decrease burning of free fatty acids)
Exercise don`t work because they feel light headed due to dropping of blood glucose levels.
These kind of people are “sugar burners”, they “never burn fat”. An overweight or obese person will release more insulin than a lean person for 75 grams of carbohydrates, so here calories reduction does not work, as body adapts to caloric reduction faster than that of the lean person.
So when carbohydrates are totally restricted from the diet a “switching effect” takes over where the metabolism of a person is shifted from glucose to free fatty acids and ketones. This switching effect takes 3 to 4 days, when glucose falls, hormones(glucagon from pancreas and epinephrine from adrenals) try to raise blood glucose levels to 70mg/100ml, until the blood is almost devoid of glucose.
Epinephrine and glucagon stimulate lipolysis(liberation of fatty acids from fat cells)These liberated fatty acids provide fuel to the muscle and glycerol gets converted to glucose to fuel the brain.
PREVENTING MUSCLE LOSS As with any diet this diet also has the danger of muscle loss, however this muscle loss can be minimized by naturally occurring growth hormone and increased intake of dietary proteins, some amino acids are taken up by the liver to undergo gluconeogenisis to supply glucose to the brain, by increasing the dietary protein (1.5-2 x lean body mass in pounds) liver takes up amino acids from food rather than muscle mass.
“Protein sparing fuels” to preserve muscle mass 0.5 x lean body mass amount of monounsaturated fats intake is introduced in the diet which is “protein sparing” therefore “muscle sparing” too along with this “free fatty acids” and “ketone bodies” derived from body fat are also protein sparing.
Ketone bodies- as free fatty acids reach the liver incomplete breakdown of free fatty acids in the liver occur and ketones are formed, when produced in excess are passed out through urine, however some still stay in the body to provide fuel to the brain
Adding dietary fat with protein has minimized muscle loss and protein used up in gluconeogenisis has gone down to 10 percent(dietary protein only)(as per dave palumbo interview on his keto genic diet.
After 5th to 6th day of low caloric intake metabolism starts to slow down and fat cells seem to resist the release of fatty acids with increase in LPL (lipo-protein lipase) enzyme levels and decrease in thyroid hormone levels.
Carbohydrate loading day
When a person is losing body fat it is very likely that the muscle glycogen stores are never “full” and there is a relationship between muscle glycogen stores and fat loss, if the muscle glycogen stores are full body will start gaining body fat.
After 5th to 6th day of low caloric intake metabolism starts to slow down and fat cells seem to resist the release of fatty acids with increase in LPL enzyme levels and decrease in thyroid hormone levels.
Helps us in certain ways such as
*Causes a huge insulin spike which maximizes T4 to T3(T3 regulates the basal metabolic rate) conversion and suppresses LPL levels.
*A single carbohydrate loading day cannot “totally” fill up the glycogen stores (as they were before the actual diet started) so they deplete at an even faster rate than before.
So it eliminates any metabolic slow down.
*Increases the metabolic rate as glycogen levels are maximized there is increase in thermogenesis. Assuming we eat 400 grams of carbohydrate glycogen is stored in the muscle and every time we eat it body temperature rises and burns around 10 percent calories are used up in digesting those 400 calories.
* Increased IGF-1 levels occurs from going from low carbohydrate to high carbohydrate meals which may be beneficial laying down new muscle or at least saving it.
*improves Insulin sensitivity of the muscle cell.
Muscle mass is the “primary” metabolism regulating factor.
***please take this seriously*** thanks to johnny smiles for making me realize this concept (*please check your PM box JS))
When a person is “starving” he first utilizes his glycogen stores for his “survival”, which gets over in a 24 to 36 hour period and then the body starts using “adipose tissue (fat)” and “lean muscle tissue”. Why do you think body starts ripping away it`s own “lean muscle tissue”? Because energy requirement for the survival of “lean muscle tissue” is the biggest (number one) factor responsible for metabolism regulation, now if the body gives away muscle mass, the daily usage of energy will slowed down drastically and body will be able to survive longer.
Now if the body does not give away the muscle mass at any point, all the adipose tissue will be used up for energy and at a very fast pace.
So in order to lose body fat we need to either “gain” or at least “maintain” the “lean muscle mass”.
Now this means you have to put in every resource that supports “muscle growth” which is high protein diet with a good ratio of other macronutrients.(which does not promote fat gains on the other hand thermogenically and hormonally lead to fat loss).
So gaining or maintaining muscle mass should be priority number one.
Remember that “gaining muscle” or “maintaining muscle” is the primary metabolic booster. While trying to loose fat.
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