Cyclical ketogenic diet for fat loss

This is where the carb-up period comes in. A diet that maximizes serum levels of growth promoting hormones is a dream come true. 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. The cell membrane and particularly the HUFAs are very susceptible to free radical damage. Cyckical ketogenic diet trains the bodies metabolism to cyvlical off of fatty acids or ketone bodies.

The idea of cyclical ketogenic diet for fat loss adapting endurance athletes has been around for years, I presented most of the early data in my first book The Ketogenic Diet. Summing that research up, the general consensus was this: But even 2 is a bit questionable. In the most often cited study by Phinneythe results were skewed by one of the five cyclists who got massive improvements in endurance, the other four stayed about the same.

So although the average cyclical ketogenic diet for fat loss improved, most of the subjects showed no improvement. The results also depend on how performance is actually tested. If endurance was tested at lower intensities, performance sometimes improved. When researchers tested high intensity activity where glycogen is required for optimal performanceperformance was invariably worse.

This led to the idea that perhaps fat adapting was most beneficial for ultra-endurance types who typically go at a lower intensity for longer periods and less valuable for endurance sports where high intensity efforts were required think of a cyclist who may have to cover a breakaway or make a final sprint. This also led to a second, more recent data set which was an examination of short-term fat adaptation 5 days followed by a 1 day carb-load looks just like a cyclical ketogenic diet.

The idea was to get some adaptations in fat utilization AND refill muscle glycogen to support high intensity activity. Research had shown that many of the adaptations to low-carbohydrate diets hang around for a while at least a week after carbohydrates are re-introduced so it seemed possible that the benefits of low-carbs could be generated while refilling muscle glycogen to sustain high-intensity performance.

However, in the studies that showed individual data, a pattern emerged that I found interesting. The subjects who got the best performance on carb-based diets showed the biggest decrease on the fat adaptation diet. But subjects who did relatively poorer on high-carbs usually got a performance boost on the with fat adaptation. This is very consistent with my experience with dieters as discussed in the article series Comparing the Dietson this site.

Individuals who do best on carb-based diets often do very poorly on low-carb diets and folks who do poorly on high-carb diets often thrive on low-carb diets. Related to this, there is data suggesting that people differ in how well they adapt to increases in dietary fat, some seem to do a better job of increasing fat oxidation compared to others and I suspect this explains some of the difference here. In a very recent study, cyclists followed 5 days of fat adaptation with 1 day of carb-loading and then performed a time trial.

The difference was that the time trial included several short sprints this was meant to more closely mimic a true competition. Power output during the sprints was lower after the fat adaptation even after the 1 day carb-load and despite the refilling of muscular glycogen. It appeared that the body had temporarily lost the ability to generate energy from carbohydrates quickly enough to sustain optimal power outputs during the sprints.

Increasing amounts of data are finding that training and diet interact in terms of the adaptations seen. What you eat on a day to day basis as well as around training affects what sorts of overall adaptations are seen. For example, early data had shown that several days on low carbs with endurance training increases gene expression for pyruvate dehydrogenase PDH which is a key enzyme for energy production in skeletal muscle.

More recent data has examined a molecular energy sensor called AMPk adenosine monophosphate kinase cyclical ketogenic diet for fat loss turns out to play a crucial role in endurance adaptations you can read more in AMPk: Master Metabolic Regulator. AMPk is activated more easily when glycogen is depleted which might mean higher levels of gene expression for the adaptations that endurance athletes are looking for.

Based on a variety of data, it looks like training cyclical ketogenic diet for fat loss conditions of cyclical ketogenic diet for fat loss depletion may enhance endurance adaptations and a theory of training with low glycogen and competing with high has been advanced by some researchers in the field.


The Ketogenic Diet A Complete Guide for the Dieter and Practitioner. First Edition. Softback. Number of Pages: Show me my purchase options. About the Book. 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. Cyclical Ketogenic Diets and Endurance Performance. Question: I’ve seen the idea kicked around that a cyclical ketogenic diet might be beneficial for improving.

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