Summer is coming – Prepare for Keto!
The Keto Diet or Anabolic Diet is not the only trend amongst bodybuilders and fitness athletes. Even casual athletes and other people who want to lose weight with keto before summer can efficiently lose fat with a keto diet and at the same time activate muscle protection.
The significant disadvantage of many standard diets is that the body taps not only the fat reserves but also valuable muscle mass for energy production.
The result: The muscle share decreases and thus the basal metabolic rate. That means: The body burns fewer calories at rest than before. Those who return to their old eating habits after the diet inevitably increase. This painful process is known and notorious as the dreaded “yo-yo effect.”
The Keto diet is designed to help boost fat burning effectively and prevent the body from pulling its energy out of the muscles.
How does the summer keto diet work?
The principle is quickly explained: In the keto diet, the carbohydrates are screwed down to a minimum. The result: There is little glucose (= pure sugar) in the blood, which in turn ensures a constantly low insulin level.
A low insulin level is good for two reasons. The “storage hormone” insulin not only inhibits fat burning. With excess glucose, the excess glucose is stored in the form of glycogen (the energy stored in muscles and liver).
Since the body’s glycogen stores can store only about 300 to 400 g of glycogen, the remainder is converted into fat and stored as depot fat. For weight loss, the lowest possible insulin secretion is, therefore, an advantage.
Another advantage of a keto diet or low carbohydrate diet is that the body is forced to use sources other than (otherwise readily available) carbohydrates for energy.
As soon as the carbohydrate stores are emptied, the body increasingly switches to a hunger metabolism. Since the blood sugar must be kept within narrow limits and, for example, the brain relies on glucose as the only source of energy, “replacement” must be created.
Now comes Glucagon, the hormonal antagonist of insulin into play. Glucagon is a “release hormone” that activates glucose, protein and fatty acid metabolism. Glucagon stimulates not only the breakdown of glycogen but also the new synthesis of glucose, among other things from the amino acids of the musculature and the glycerol from the fat loss.
With the help of glucagon, fatty acids in the liver are broken down into so-called “ketone bodies” – a type of glucose substitute. T works Keto to achieve ketone bodies, which are thus the alternative energy source for providing glucose from the breakdown of carbohydrates.
This metabolic state, in which the body can get its energy from fat and ketone bodies, rather than from fat and carbohydrates or glucose, is called “ketosis,” which is the desired metabolic state in a ketogenic diet.
How do I get into ketosis?
Ketosis provides ideal conditions for fat loss, as the body now has to resort to fat as an energy source. This condition can only be achieved by minimizing the intake of carbohydrates.
Minimum means a longer lasting, low carbohydrate intake of fewer than 50 grams per day in adults. Carbohydrates are therefore only consumed in minimal amounts (often only a maximum of 30 grams a day) in a keto diet. This is important to get into a ketogenic state and maintain useful ketosis.
If the carbohydrate content from the diet is severely limited, the energy reserves available at short notice (including the glycone stores) are emptied first. Then it comes to protein degradation and fat loss (lipolysis), which leads to the formation of ketone body.
Sufficient protein intake during the summer keto diet should counteract the protein breakdown and the associated muscle atrophy. The focus of the keto diet is mainly on high-fat foods.
Since hardly any carbohydrates are consumed, the body can no longer gain its energy from glucose. He is virtually forced to resort to alternative energy sources. Since the daily protein intake primarily serves to maintain muscle mass, should be achieved by a high-fat diet that the body gets its energy arranging from the fats.
This succeeds when minimal carbohydrates and more fat than protein are consumed. Since the Keto diet is calorie-balanced, thus resulting in a calorie deficit, the body must also tap into the depot fat.
The high-fat, low carbohydrate diet with balanced calorie and protein intake is the secret of the summer keto diet, which allows high fat loss while maintaining muscle.
How strict is ketosis?
Very strict. To reach the state of ketosis and to effectively burn fat, one must abstain almost completely from carbohydrates. The quickly available energy reserves are used up within a day. After that, hardly any more carbohydrates are fed through the food, the metabolism on catabolism around.
Catabolism describes the breakdown of metabolic products, which are then used to generate energy. One consequence of catabolism is ketosis, in which fatty acids are increasingly broken down into ketone bodies.
The renunciation of carbohydrates is very important, so as not to fall out of the ketosis again. Those who allow themselves to miss out on a day and eat too many carbohydrates will break the ketosis and lessen the effectiveness of the keto diet for some time.
Finally, in the body again carbohydrates are available for energy. Why should he take the trouble to resort to the fat reserves in a complicated way through the formation of ketone bodies?