Are you a meat lover but need to lose weight? Then you might find yourself in a dilemma as most diets out there limit the intake of meat and other fatty food products because of high fat content and calories as well. With that said, people who need to lose weight no longer have to be contented with eating carrot sticks or lettuce as one can now enjoy their favorite bacon and egg while still losing weight. The ketogenic diet, which once served as an epileptic prevention meal plan, is now being used by people who need to shed excess weight. There are 2 types the "long chain triglycerides" (LCT) and the medium chain triglycerides (MCT).
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Ketogenic Diet Overview
In a normal diet, humans need to consume higher amounts of carbohydrates as this acts as energy source for the body to be able to function well and less of fat as fats are only stored in the body as a reserve for when the body needs more fuel. As the body needs more carbohydrates, it processes the food group first and thus one feels hungry after a while which is not so in the case of breaking down meals that are high in fat content.
In the ketogenic diet, this theory is reversed. One will need to consume higher amount of fats and trick the body into realizing that it has insufficient amount of glucose so that it would breakdown the fats first and convert these into energy. The first diet which is the LCT deals with high fat - low carbohydrates with adequate protein. Calories are restricted and fluid intake may be taken into consideration as well. The strict diet usually makes use of strict meal plans taking into consideration the dieter's calorie and protein needs per day. These are then divided into several meals for the day which are designed by dietitians.
In the Medium or MCT diet, the meal plans are less strict and structured especially when it comes to the calorie prescription; however, dieters should stick to the meal plan and make the necessary substitute as needed. Unlike the LCT which makes use of complex fats, the MCT makes use of fats that have higher ketones, the most popular of the use of coconut oil. Some dieters develop intolerance with the MCT diet; as such, dietitians make use of the John Radcliffe diet. The John Radcliffe diet is a combination of LCT (30%) and MCT (30%) ration with the rest coming from protein and carbohydrates.
Cyclical Ketogenic Diet - Give me a quick explanation please...
All diets take discipline, some more than others. The cyclical ketogenic diet (CKD) is no exception. In addition to a healthy dose of discipline, the CKD also requires some calculations and calorie watching.
We are all equal, yet no two bodies are the same. That is exactly why there is no "one size fits all" for this and many other diets.
Simply put, the CKD is a cycle between periods of eating varying levels of fat, protein and carbohydrates. It includes 5-6 days of eating a diet consisting of high-fat, high-protein and low-carbs. This is followed by 1-2 days of low-fat, high-protein and high-carbs.
Cyclical Ketogenic Diet - I just want to lose my extra fat please...
Most of us have fuelled up a car at some point in life (and watched as the price kept rising). So we all should know that some cars run on gasoline, while others run on diesel.
Now, imagine having a car that let YOU decide what type of fuel it would run on! If gasoline hit rock bottom prices, fill up with gas. Otherwise use diesel - whichever is cheaper. This would be a dream come true for most drivers.
How excited would you get if I told you that our bodies already have that ability?
Conventionally, most of us have been getting our fuel from carbohydrates (aside from dieting). The common symptom from people suffering from "carb withdrawal" is a lack of energy. This is what happens when you decide to cut down on carbohydrates. Here is the exciting part... there is a way to tell your body to use fat for energy instead of carbs! If your eyes light up as you read that last sentence then keep reading...
Cyclical Ketogenic Diet - That's nice, but how does it lead to six pack abs?
When you stop eating carbs (or substantially minimize your carb intake) your body says, "oh no! Now where am I going to get my energy from?"
If those carbs are replaced with healthy fat, it's like telling your body, "hey, carbs got to expensive... I'm switching you to fats instead."
The fancy name for having that "conversation" with your body is The Metabolic Switch - burning fat for energy, instead of carbohydrates. However, you can't just switch back and forth whenever you feel like it and expect to lose fat while discovering your six pack abs in the mirror. There is a method to the madness. Keep reading...
Cyclic Ketogenic Diet - Eat more fat to lose more fat!?
By now, you might be considering doing the metabolic switch and telling your body to use fat for energy. Congratulations, you now have to start eating more fat and protein while nearly eliminating any carbs (the less carbs you eat, the better). But wait! Finish this article before you run to the fridge to grab a brick of butter!
The purpose of the cyclic ketogenic diet is to lose extra fat. Yes, it's true that you will be eating a lot of fat and protein; however, your body will also burn that extra fat you want to lose... if you eat the right amount of total calories (from fat and protein) per day. Confused? Then read the example below.
For example only (please do not use these numbers on yourself, it's only an example):
The result of all of this is that your body is now trained to burn that extra fat and you can finally plan the return (or arrival) of your six pack abs. Go jump for joy, then come back to read the rest.
Cyclic Ketogenic Diet - Carbohydrates are our friends sometimes...
This diet is "cyclic." In other words, there is a cycle that you should repeat. It involves eating carbs, so pizza and bread lovers rejoice!
Without going into too much detail, the purpose of 1-2 days of high carb intake is to refill the glycogen stores in your muscles. Glycogen is the main source of food for your muscles. As you use your muscles throughout the week (hopefully you use your muscles), glycogen reserves slowly begins to empty. Therefore, increasing carb intake for a couple days a week fills up your muscle energy tanks again. Now you're ready to hit the gym with full force!
Cyclic Ketogenic Diet - I could do all that, if I knew cyclical ketogenic diet review how much to eat...
The most time consuming part of the CKD is planning your meals out. Ideally, you want to aim for 60% fat, 35% protein and 5% carbs. These percentages are based on the recommended total caloric intake for your body. So don't go eating 4000 total calories a day and expect the results you're after. There are calculations of lean body mass and body fat percentage that need to be done. Like I said before, the hardest part (aside from the actual diet) is doing the research. Learning to do everything yourself AND counting calories for every meal can be challenging... make your diet easier and more efficient by getting a computer to do all the hard work for you.
Whew! That was a lot of reading. If you made it this far then you now enough to get started. The rest is up to you. Would you rather do all the math? Or, are you interested in having it all done for you so you can focus on more important things?
Either way, good luck and happy dieting!