The ketogenic diet (especially the cyclic ketogenic diet/keto ultra diet) is the most effective diet for achieving high speed, fast body fat levels and maximum muscle retention. Now, like all these general statements, there are indirect exceptions. But doing well, rarely done, the fat reduction that can be achieved with the ketogenic diet is amazing. And, although people can tell you, you will enjoy incredible energy and general well-being.
Despite these commitments, more bodybuilders/modelers have positive experiences rather than positive results. The main criticisms are:
- Chronic sleepiness
- Unbearable hunger
- Dramatically reduce the performance of the gym
- Severe muscle loss
All of these criticisms are due to a lack of attention to previous warnings: the ketogenic diet must be done correctly! It must be remembered that this is a very unique form of metabolism that does not meet any dietary rules previously accepted. And no midway; 50 grams of carbohydrates and high protein intake per day is not ketone!
So, how is the ketogenic diet/ keto ultra diet prepared adequately? Let’s quickly understand how they work.
General description of ketosis
Simply put, our bodies, organs, muscles and brain can use glucose or ketones as fuel. The function of the liver and pancreas (mainly) is to regulate this fuel supply and show strong biases that favor glucose adhesion. Glucose is the preferred fuel because it is abundant in the diet and is readily available in the liver and muscle stores. Ketones must be intentionally synthesized by the liver; however, the liver readily synthesizes glucose (a process called gluconeogenesis, which also uses amino acids (proteins) or other metabolic intermediates).
We do not get beta-hydroxybutyrate, acetone or acetoacetate (ketone) in our diet. The liver can only synthesize them under stress; as the last measure of severe starvation of glucose such as hunger. In order for the liver to be convinced that the ketones are in the order of one day, several conditions must be met:
- Blood sugar should be less than 50 mg / dl
- Hypoglycemia should result in low insulin levels and high glucagon levels
- Liver glycogen must be weak or empty
- Should not provide a large amount of gluconeogenic substrate
At this point, it is important to mention that it is not really enter or out of ketosis; we also do not use ketones completely. This is a gradual and meticulous transition that allows the brain to continue to eat consistently…ideally. Ketones must be produced from small amounts of blood glucose levels of approximately 60 mg / dL. When the ketone concentration is higher than the glucose concentration in the blood, we consider ourselves to be ketosis.
The reality is that most people, especially weight coaches, have at least 20 years of glucose intake. The liver is fully capable of producing ketones, but the highly efficient gluconeogenesis pathway maintains low levels of normal blood glucose below the ketogenic threshold.
This is combined with the fact that many people have, at least in part, insulin resistance and high fasting insulin levels (in any case, the higher end of the normal range). The low amount of glucose in the gluconeogenic blood induces sufficient insulin release to reduce glucagon production and ketone production.
Sudden glucose starvation will initially lead to lethargy, hunger, weakness and so on. In most people, until ketosis is reached. Ketoacidosis is not achieved until the liver is forced to stop glycogen production and begin to produce ketones. As long as the protein in the diet is sufficient, the liver will continue to produce glucose instead of ketones. This is why there is no carbohydrate, and a high protein diet is not ketogenic.