Ketogenic Diet...what do you think?

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    Aug 12, 2010 1:47 AM GMT
    The premise of the diet is high protein (about 1- 1 1/2 gram per pound), moderate fat (about 1/2 g per lb) and low low carbs (no direct sources of carbs). During this diet, the brain goes into ketosis (it uses ketone bodies for energy-- fats) and thus the energy requirements by the body can almost all be supplied by fats (which you'll be taking in plenty of). The only activity that uses carbs will be the weight workout which may use 40grams per workout. You will get these 40g indirectly through the foods you'll be eating. As a backup, the cheat meal you'll be having once per week will provide a storehouse of glycogen (glucose) in case of emergency. So, you see, very little gluconeogenesis in the liver will be occurring. If we keep cortisol low (by
    restricting STIMULANTS) we'll ensure that muscle is spared!

    HAVE YOUR CHEAT MEAL ON THE SAME DAY EVERY WEEK, last meal of the
    day so you dont cheat again.

    Fiber helps burn fat! Everyone should take fiber 2x per day. Fiber actually helps increase the absorption of calcium.
    When following my diet plan (which includes getting your brain into ketosis), there can be NO starchy carbs eaten!



    For a 200lb man:

    MEAL #1
    5 whole eggs (make sure to buy *****-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good *****-3 fats); add another 4 egg whites to this (they don?t need to be the *****-3 ones; you can use liquid egg whites)

    MEAL #2
    SHAKE: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)

    MEAL #3
    "Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

    MEAL #4
    SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)

    MEAL #5
    "Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

    MEAL #6
    SHAKE: 50g Whey with 1 ? tablespoon all natural peanut butter or 4 whole (*****-3) eggs and 4 extra whites

    For a 250lb+ man:
    Meal 1 6 whole *****-3 eggs
    Meal 2 8oz chicken with 1/2 cup raw almonds
    Meal 3 50g whey with 2 tablespoons all natural peanutbutter
    Meal 4 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
    Meal 5 50 g whey with 2 tablespoon PB
    Meal 6 6 whole eggs

    Remember, it takes 3-4 days to get into a strong ketosis where your brain is using ketone bodies (fats), instead of carbs, for energy. Be patient.

    Many times I'll switch to an alternatiing diet where one day it will be protein/fat......then another protein/vegetables (very little fat). The great thing about the body and fat is that ESSENTIAL FATTY ACIDS can be stored in the muscle for several days, up to 2 weeks......therefore, once an adequate storehouse of Essential Fats are built up, the body can be "tortured" a little and it still won't give up muscle (that's assuming you're still taking in adequate protein. Protein can't be stored).

    1oz almonds equals 6g carbs (2 of those grams are fiber) and 2oz equals 12g of carbs.

    With the beef meal (any fatty protein meal), you should have the green salad with 1 tablespoon of Olive or Mac oil INSTEAD of the nuts. Only eat the nuts with the LEAN PROTEIN MEAL (chicken, turkey, lean fish)

    The best fat sources come from the essential fatty acids-- *****-6 and *****-3's. Most of us get plenty of *****-6s from cooking oils, ect..........however the *****-3's are harder to get. I recommend WHOLE *****-3 EGGS, FaTTY FISHS like SALMON and SWORDFISH and TUNA and MACKEREL, ALMONDS and WALNUTS have some *****-3's (as well as *****-6s). ANother great fat source is MONOUNSATURATES such as EXTRA VIRGIN OLIVE OIL and MACADAMIA NUT OIL.....they aren't essential but they are great for the metabolism (great source of energy) and they are extremely good for your heart.

    You're not getting any indirect sources of carbs (just from the 1 spoonful of PB.... you may want to have at least one 1/3cup nuts meal. Remember, Olive or Macadamia nut oil is predominantly a MONOUNSATURATED FAT (good for the heart, but not essential)........ the nuts, and fish oil have the essential fats in them. Also, with regard to FLAX SEED OIL, the *****-3 Fatty Acids found in them (alpha-linolenic acid) has a very poor conversion to DHA and EPA (Essential *****-3 intermediates) in the HUMAN........therefore, you're much better off taking in FISH OILS (that already contain DHA/EPA) than FLAX SEED OIL.

    Once fat loss slows, I always increase cardio first, then I increase the amount of fat burners (Clenbuterol, Cytomel, lipolyze).........After those other methods are exhausted, only then, do I play with the diet.

    Always eat BEFORE lifting........never BETWEEN lifting and cardio.
    Artificial Sweetners:
    The artificial sweetener itself (eg. aspartame, sucralose) wont cause a problem. It's what some companies complex it with. For example, EQUAL and SPLENDA combine their aspartame and sucrolose with 1g of maltodextrin........whereas, in diet drinks, they don't do that. So, diet drinks are okay, SPLENDA and EQUAL must be used in moderation (STEVIA BALANCE is fine though since they use inulin fiber instead of maltodextrin

    Forget using:
    -MCT's are a waste when you're dieting. If you're gonna use FATS for an energy source, they might as well serve a function in the body. MCTs are useless. They can only serve as a source of energy!
    -Arginine is not going to do anything. It will DO something; just not dramatic.

    Cardio:
    CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be LONG DURATION, LOW INTENSITY

    never do less than 20 min per session

    The BOTTOM LINE is that low intensity cardio (while you might need more of it) ensures that fat is utilized and muscle is spared (especially while on my high protein/moderate fat/low carb diety).

    Do you feel the treadmill is better for cardio, or is the bike(stationary or rebent) just as good? As long as the intensity is LOW, it doesn't matter which piece of equipment you use

    Q&A:
    Q: Is gluconeogenesis inevitable in your diet?
    Dave Palumbo: NO

    Q: If so do I need to consume more than 1.5 grams of protein per lb of LBM so as not to lose muscle?
    Dave Palumbo: The fat spares the protein....when the brain is in ketosis, the carbohydrate requirements are very very low.

    Q: How much (percentage) of my protein intake would be turned into glucose (gluconeogenesis)?
    Dave Palumbo: Very little (maybe 10%)

    Q: What do you think of submersion in cold water as a means of burning bodyfat (thermogenesis)?
    Dave Palumbo: HOCUS POKUS!

    Q: How about drinking lots of cold water (I think this was even suggested by Elligton Darden) to help lose bodyfat?
    Dave Palumbo: RIDICULOUS

    Q: Do you think drinking lots of Green Tea is beneficial to fat loss?
    Dave Palumbo: Somewhat helpful.

    Q: How much is the ideal dosage of ***** 3 for a 220 lb. individual ?
    Dave Palumbo: Try to take in about 9g per day

    Q: How many Tbs of peanut butter could I have instead of 1/2 cup of cashewnuts?
    Dave Palumbo: 2 tablespoons, two tablespoons of Peanut Butter contains 190 calories and 16 grams of fat (so 1.5 tablespoon equals about 12 grams fat) ...whereas......... 2oz (1/3 cup) almonds (about 40 almonds) = 12g fat

    Q: I want to add that if I cant find the ***** eggs here locally. Can I use international egg whites and just take an ***** supplement?
    Dave Palumbo: You can get away with 5 whole eggs (regular ones) once a day........not a big deal. You'll be burning up all that fat anyway.

    Q: Whats the max cups # of coffee ( no sugar ) can consume on Dave's diet ?
  • Posted by a hidden member.
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    Aug 14, 2010 10:48 AM GMT
    Unless you're going for the fully ripped "competition ready" look, just eating clean healthy foods, and eating often (along with exercise), will keep you in great shape...or get you in great shape if you're not already. That ketogenic diet sounds like way too much trouble to keep up with.

    PS. Fuck what Dave says about coffee.
    I drink about a pot of coffee per day (sometimes more), with milk and raw sugar, and still reaching my goal with no problems. Just keep up with calorie/protein/carb intake. icon_biggrin.gif
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    Aug 14, 2010 10:57 AM GMT
    this book is ideal for someone who wants to treat keto seriously. very easy to read and provides essential info about the science behind KETO.

    http://www.totalsixpackabs.com/

    u can also find it on torrent if you dont want to pay, which i am not encouraging to do ;-)
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    Aug 14, 2010 11:37 AM GMT
    lol, I thought the Ketogenic Diet was some diet for people with Seizures? I remember seeing some made-for-tv movie about that.....
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    Aug 14, 2010 11:42 AM GMT
    so called KETO is a diet for pediatric epilepsy and provides just enough protein for body growth and repair, and sufficient calories to maintain the correct weight for age and height. it is remarkably healthy for your brain as ketons are produced in the ketosis state (bruning fat as energy- as opposed to carbs) :-)
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    Feb 07, 2013 11:30 AM GMT
    whatisups saidso called KETO is a diet for pediatric epilepsy and provides just enough protein for body growth and repair, and sufficient calories to maintain the correct weight for age and height. it is remarkably healthy for your brain as ketons are produced in the ketosis state (bruning fat as energy- as opposed to carbs) :-)

    Fascinating!
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    Feb 07, 2013 11:56 AM GMT
    I'm going to say a couple of things because I have done this diet before successfully - many,many years ago. It can be good, but it can also be damaging.

    1) Buy some of the ketostix strips to test your urine. I don't know what the official rules are, but I had to test my 2nd pee after midnight to get the best results. - Be careful if you go dark, dark red (high ketosis). Your body is no longer burning fat for fuel, but muscle and you can damage things like your heart, liver, etc. I actually have something called Gilbert's Syndrome on my liver as a result of my ketogenic days.

    2) Make sure you are taking potassium supplements. I know lots of people who got serious about this diet and ended up in the hospital being force fed bananas.

    When I'm really on the wagon, I do not eat many carbs now, but those carbs are usually low glycemic vegetables.

    This is an easy diet to love once you get in the zone of it because you do not get hungry and will lose the carb cravings once they have been out of your system for a bit.
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    Feb 07, 2013 12:04 PM GMT
    ConQuest saidI'm going to say a couple of things because I have done this diet before successfully - many,many years ago. It can be good, but it can also be damaging.

    1) Buy some of the ketostix strips to test your urine. I don't know what the official rules are, but I had to test my 2nd pee after midnight to get the best results. - Be careful if you go dark, dark red (high ketosis). Your body is no longer burning fat for fuel, but muscle and you can damage things like your heart, liver, etc. I actually have something called Gilbert's Syndrome on my liver as a result of my ketogenic days.

    2) Make sure you are taking potassium supplements. I know lots of people who got serious about this diet and ended up in the hospital being force fed bananas.

    When I'm really on the wagon, I do not eat many carbs now, but those carbs are usually low glycemic vegetables.

    This is an easy diet to love once you get in the zone of it because you do not get hungry and will lose the carb cravings once they have been out of your system for a bit.

    Thanks for the facts!