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Ketogenic Diet for Bodybuilding - Strip Fat & Preserve Muscle
While keto diets are often used mainly for health and fitness purposes, they are also implemented in medicine as treatment for epilepsy.
However, this supposition is shortsighted and will be touched on later in this guide. As aforementioned, ketogenic dieting is so-named because the inherent restriction of carbohydrate intake can induce a state of ketosis in the body—a condition in which ketone bodies are elevated. Ketones bodies are organic, water-soluble biomolecules synthesized in the liver from fatty acids when food and specifically carbohydrate intake is limited.
These biomolecules can be used for energy once transported to extrahepatic tissues. Ketone bodies are regularly produced in small concentrations in normal individuals, and are undetectable in typical urine assays. However, when the concentration of ketone bodies in the blood increases known as ketonemia they start to be excreted through urination referred to as ketonuria ; ketonemia and ketonuria together constitute a state of ketosis.
Therefore, keto diets are a method of inducing nutritional ketosis not to be confused with pathological ketosis , which ultimately diverts the body to rely on fatty acids and ketone bodies as primary sources of energy. There are three primary variations of keto diets that we will cover in this guide—standard keto dieting SKD , cyclical keto dieting CKD , and targeted keto dieting TKD.
The type of diet you use will ultimately boil down to trial and error and your goals more specifics on this below. Standard Keto Dieting —This is the most simple, basic variation of keto dieting. This is simply a diet that has a static ketogenic diet nutrient intake moderate-high protein, high fat, low carbohydrate.
Cyclical Keto Dieting —This variation of keto dieting implements recurring carbohydrate re-feeds to help restore muscle glycogen stores for a short period of time after stores have been completely depleted. The timeframe between carbohydrate loads will vary based on user preference and their training intensity and goals. Targeted Keto Dieting —The final variation of keto dieting, TKD, utilizes intermittent periods of carbohydrate intake specifically around the workout timeframe.
The goal here is to provide enough glucose to enhance athletic performance without inhibiting ketosis for extended periods of time. The type of keto diet you end up sticking to will vary based on several factors. From there, you should have a better idea of which diet to utilize for longer-term purposes. You may also be wondering which variation is best for fat loss and which is best for muscle building. Some people may make the argument that CKD and TKD are more suited to individuals looking to build muscle since carbohydrates are protein sparing and insulinogenic, while SKD is best for fat loss since insulin output will be relatively low.
Below is a short synopsis of what you should consider when picking which variation of keto dieting to use:. SKD —This is best suited to individuals who are generally sedentary and find that their workout performance is not hindered when carbohydrates have been greatly restricted. Below are the necessary steps to take to calculate your personal energy needs and macronutrient intake. This will give you your baseline SKD nutrient intake.
The general rule of thumb for people who are looking to lose fat is to aim for roughly a calorie deficit each day while those looking to gain muscle aim for a calorie surplus. However, this is a very raw generalization and may differ for some individuals depending on their physiological tendencies and other factors. Also, if you do decide to go the CKD route, it is likely that you will have altered calorie intake throughout the week.
Some people will insist that no direct starch or sugar sources should be ingested as they will prevent ketosis but in minute amounts that is highly unlikely, especially for larger individuals.
During the carb-up portions of the diet feel free to incorporate more starches and sugar sources like fruits. For someone doing CKD, it is wise to start with a once weekly carbohydrate re-feed and adjust the time interval between re-feeds as necessary. This method will take a lot of personal experimentation, as you will have to gauge how many carbohydrates you ingest and how you feel in the days thereafter.
The main thing to consider when starting a carbohydrate re-feed is to limit fat intake; do not continue eating large amounts of fats while loading up on carbohydrates. However, protein intake should remain the same or maybe even go up a touch for the calorie content. Similarly to CKD, when starting TKD it will take some time to figure out how your body responds to certain amounts of carbohydrates and the best way for you to time your intake.
Remember, the point of TKD is to ingest a sufficient amount of carbohydrates to promote performance benefits without going overboard.
The other 2 days they would follow their SKD nutrient breakdown. It is generally recommended to simply split your carbohydrates in half and eat them before and after training. Values based on lb LBM individual with high insulin sensitivity on calorie bulking diet. Bear in mind that the previously outlined recommendations for both CKD and TKD carbohydrate intake are merely starting points. It is impossible to provide an all-inclusive, optimal value for every person reading this guide as there are just too many variables that come into play.
Therefore, as noted earlier, be meticulous and open to experimentation when you try more advanced methods of keto dieting like TKD and CKD. As you go along you will find out what works best for your body. If you eat 30g of carbohydrates and feel great in the gym, then do that; if you do better with 2 carbohydrate re-feeds per week, then do that. The suggested carbohydrate values in this guide are derived more from anecdote than they are from scientific research so they are certainly open to customization.
The last point to consider, specifically for TKD, is that you should cut back on the fats a bit in the meals that have your added carbohydrates. There seems to be much debate over how much saturated fat is too much on keto diets. Many people that start a keto diet insist on taking in copious amounts of foods like butter, fatty animal meats, full-fat dairy, etc.
Saturated fats are correlated with sex hormone androgen production in males, so it is generally not a good idea to greatly limit your saturated fat intake. So for someone taking g of fat per day, they would try and limit saturated fat to about g per day. There are thousands of keto-friendly concoctions on the Internet, so for now we will just take a look at a few of the more popular recipes that keto enthusiasts have created in the kitchen. Some keto enthusiasts insist that no direct carbohydrate food sources be ingested during SKD.
Yes, but tread with caution as eating too much protein will simply lead to more hepatic gluconeogenesis and ultimately reliance on glucose as a form of energy. For the most part, yes. In general, I would say yes, especially if your fat intake is coming from unsaturated sources. However, fiber does still contain calories like any other macronutrient.
However, if your performance is constantly hindered and your energy is lacking, consider trying TKD or CKD and see if that helps the issue.
Hopefully this in-depth look at ketogenic diets has educated you and given you the pertinent information to try out your own keto diet. Remember, be open to experimentation and listen to cues from your body. You do not have to sacrifice one for the other like many people seem to assume when they first start out on a new health kick.
Retrieved April 20, , from http: Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: The American journal of clinical nutrition, 64 6 , Development of muscle insulin resistance after liver insulin resistance in high-fat—fed rats. Diabetes, 40 11 , Doy recommend this CKD approach for powerlfifters?
I ask because the keto diet plus caloric deficit might already be much. Customize Your Shopping Experience! We Ship To View Details. Top 5 Expert Guides. Takes an inside look at the low-carb ketogenic diet, and it's 3 variations: Guide includes sample eating plans and recipes. Introduction to ketogenic dieting 2. What exactly is ketosis? The 3 main types of keto diets 3. Standard keto dieting 3. Cyclical keto dieting 3. Targeted keto dieting 4.
Which keto variation should I use? Setting up your own keto diet 5. Sample 3 meal per day breakdown 5. Sample 5 meal per day breakdown 6. Food selection on keto diets 7. Alterations for cyclical keto dieting 8. Alterations for targeted keto dieting 9. Saturated fat intake on keto diets—considerations Selected recipes for keto dieting About ketosis, and how it impacts the burning of fat. The differences between the 3 types of keto diets: How to properly set up and fine tune a keto diet.
What foods to eat, and how much saturated fat intake is appropriate. The three main types of keto diets There are three primary variations of keto diets that we will cover in this guide—standard keto dieting SKD , cyclical keto dieting CKD , and targeted keto dieting TKD.
So which variation should I use? Below is a short synopsis of what you should consider when picking which variation of keto dieting to use: Setting up your own keto diet Below are the necessary steps to take to calculate your personal energy needs and macronutrient intake.
Animal proteins especially red meats Eggs whole and white only Full-fat dairy products like cheese, cream, butter etc. Oils, preferably canola, peanut, flax, macadamia, olive, and coconut varieties Nuts and nut spreads Fibrous vegetables, especially greens like lettuce, broccoli, celery, etc.
Selected recipes for keto dieting  There are thousands of keto-friendly concoctions on the Internet, so for now we will just take a look at a few of the more popular recipes that keto enthusiasts have created in the kitchen.
Olive Oil 2 Tbsp. Spanish Smoked Paprika 2 Tbsp.