Exploring Fat Loss Diets Part 2 – The Ketogenic Diet and Carb Cycling
Now we will turn our attention to two further purported fat loss and health boosting dietary approaches, the Ketogenic Diet and Carb Cycling, both effective in their own way but also controversial in many respects.
Cyclical Ketogenic Diet
So what is this diet? It's a Cyclical Ketogenic Diet, or CKD for short. CKD basically means that you cycle periods of low carb, high protein, and high fat with periods of high carb, high protein, and low fat. This article will teach you what it means to cycle in some carbs into your diet and the potential increase in performance that could mean.
Cyclical Ketogenic Diet: An In-depth Look
Instead of ingesting small amounts of carbohydrates around your workouts, the cyclical ketogenic diet devotes one to two FULL days of high carbohydrate consumption in order to fully refill muscle glycogen stores. This means that CKDs are not for beginners that are not able to perform the necessary amount or intensity of training. You must completely deplete glycogen stores each week in order to have a successful CKD.
In Depth Look At Ketogenic Diets And Ketosis
This article provides an in-depth look at the benefits of being in ketosis. Topics cover such benefits as using fat as fuel, protein sparing, appetite suppression, and lowered overall insulin levels. Also discusses potential pitfalls, blood lipid profiles, and micronutrient and macronutrient levels.
Bulking With The Cyclic Ketogenic Diet!
This article discussed whether one can you use the cyclic ketogenic diet to gain muscle mass. Includes diet suggestions for bulking, workout training suggestions, and a discussion of which supplements to use for bulking on a ketogenic diet.
Ketogenic Dieting 101: How To Use Fat As Fuel
The article provides a definition of the ketogenic diet and the science supporting it. Defines what it means to be keto-adapted. Provides keto snack options and discusses the benefits of strength training while in a state of ketosis.
Contemporary Issues in Protein Requirements and Consumption for Resistance Trained Athletes
This research paper presents a highly technical and detailed analysis of past and contemporary issues in protein consumption for resistance trained athletes. The review analyzes the amount of protein needed daily by athletes, the optimal timing of protein intake relative to exercise, the optimal pattern of protein digestion, the role of protein quality in muscular hypertrophy, the effects of added energy on protein balance, as well as the efficacy of protein supplementation.
Nutrient Timing Revisited: Is There A Post-Exercise Anabolic Window?
Several researchers have made reference to an anabolic “window of opportunity” whereby a limited time exists after training to optimize training-related muscular adaptations. However, the importance - and even the existence of a post-exercise ‘window’ can vary according to a number of factors. While not specific to either Keto or Paleo diets, this paper provides a detailed review of existing literature on the effects of nutrient timing with respect to post-exercise muscular adaptations, and assists in drawing conclusions that allow practical, evidence-based nutritional recommendations to be made for maximizing the anabolic response to exercise.
general athletic performance
Endurance Athletes Who 'Go Against the Grain' Become Incredible Fat-Burners
Elite endurance athletes who eat very few carbohydrates burned more than twice as much fat as high-carb athletes during maximum exertion and prolonged exercise in a new study -- the highest fat-burning rates under these conditions ever seen by researchers.
The Truth Behind the World's Most Cutting-Edge, Fat-Burning Performance Meal Plan: The Keto Diet
How Prof. Tim Noakes is changing the way people think about low-carb, high fat diets in South Africa and across the globe. As one of the most accomplished exercise physiologists on the planet, Dr. Noakes discusses how high-performing athletes can alter their bodies so that their metabolism burns fat as a primary fuel source.
Modified Ketogenic Diet for Endurance Athletes
A review of the science behind the ketogenic diet and proposes a modified ketogenic diet specifically designed for endurance athletes based on their individual needs, racing goals, and overall long-term health.
Should Athletes Eat Fat or Carbs?
The article looks at both sides of the debate whether performance athletes can enhance their performance on a low carb, high fat, ketogenic diet. With quotes from Dr. Jeff Volek and Dr. Louise Burke, the article challenges the definition of optimal macro nutrient ratios and discusses the need for metabolic flexibility.
The Metabolic Features of Keto-Adapted (20 Months) Ultra Athletes [Comparative Study]
A detailed review of Dr. Volek's study of 20 elite ultra-endurance athletes with specific discussion regarding length of time to become keto-adapted or fat-adapted, glycogen use and depletion, and the apparent positive effects of long-term consumption of a low-carbohydrate/high-fat diet on athletic endurance performance.
A Quick Guide to the Paleo Diet for Athletes
This article was co-written by Dr. Loren Cordain, PhD and Joe Friel and features an overview of their 2005 book entitled The Paleo Diet for Athletes. The book applies the concept of eating as our Stone Age ancestors ate to the extraordinary demands of training for serious endurance sports. The article covers a broad overview of topics including timing meals around training, recommended macronutrient ratios, and the benefits of a Paleo lifestyle for endurance athletes.
Paleo Nutrition to Fuel Your Workouts
This article takes a very comprehensive look at what the research really says about macronutrient ratios (protein, fat, and carbs) and physical activity, and how you can use Paleo as an appropriate template for meeting any macronutrient goals. While the elite athlete will appreciate the information, this article is written for the more common recreational athlete.
Fat Burning During Exercise: Can Ergogenics Change the Balance?
Endurance athletes and dieters are eager to burn more fat during exercise; athletes
hope to conserve carbohydrate stores, while dieters wish to decrease fat stores. This article
briefly reviews the role of fat as an energy source for physical activity, discusses how exercise
intensity and duration affect fat and carbohydrate metabolism, and assesses the nutrition
strategies athletes are most likely to use in attempts to promote fat burning during exercise:
caffeine ingestion, L-carnitine supplements, medium-chain triglyceride supplements, and high fat
Effects of Dietary Fat on Muscle Substrates, Metabolism, and Performance In Athletes.
This abstract looks at the effects of muscle glycogen stores and endurance performance by testing eleven duathletes ingesting either high-fat or high-carbohydrate diets for 5 weeks in a randomized crossover study.
Influence of Endurance Running and Recovery Diet on Intramyocellular Lipid Content In Women: a H NMR Study
This paper covers research which seems to suggest that a certain quantity of dietary fat is required to adequately replenish cellular fuel sources during endurance exercise.
The Paleo Endurance Secret
In this article, the author challenges the efficacy of the Paleo diet in general, but offers an interesting link between potential benefits of a custom-designed paleo plan to some of the well-designed scientific research out there which supports long-term endurance performance to a low-carb regimen.
What Does It Mean to Be Fat-Adapted?
In Part 1 of 2, Mark Sisson defines what it means to be fat-adapted, explains the difference between carb-burning and fat-burning, and ways in which you can tell if you are truly fat-adapted.
What Does It Mean to Be Fat-Adapted? – Part 2: Q&A
In Part 2 of 2: Mark Sisson answers your most burning questions about fat-adaptation including how to become fat-adapted, the role of ketones, and how long does it take.