i wrote this some time back on another forum ... once u understand how it works you will know that insulin is not an option ... insulin should not be associated with fat in any case
1st of all why do you loose fat when on a ketogenic diet??
The brain need 150g sugar and 2000 liter oxygen per day … however when you are giving you body less carbohydrates (sugar) the brain starts to give signals that it needs sugar and makes you feel hungry and feel depressed regardless how much protein and fat you eat for the first 3 or 4 days … then after the brain gets convinced that no sugar is going in … “Ketons” are released in the blood stream and the body turns to the ketosis mode
In this phase the body is using fat as a source of energy (for the brain and rest of the organs and activates) however … the body tends to release stored fat only when fat is coming in the body that’s why you should continue taking good fat (essential fat) … a rule of thumb is 1-1.5g protein per lbs + .75g essential fat + carbs only from vegetable that is mostly fiber and the human body cannot digest fiber and use it as a source of energy (the human body doesn’t have the enzymes required to convert fiber to usable energy source)
So no starch, dairy, fruit sugar is allowed in this diet (i.e lactose & fructose)
Types of fat:
If you take in any kind of fat ... the diet will still work perfectly fine … but in sports nutrition “HEALTH” is the 1st aspect of any diet … so fat should be consumed from the follow:
1. raw and non-roasted nuts (pistachio, cashew nut, almonds, whole nut … but not from peanuts)
2. omega 3 and 6 balanced oils … like fish oil … however olive oil is hi in omega 6 and flax seed is hi in omega 3 and neither is a balanced choice … that’s y “Udo Erasmus” who is discovered flaxseed oil made a blend and called it “Udo’s choice” which has a balance of all 3 omegas (3,6,9) … what I recommend is half table spoon of flaxseed oil and half table spoon of olive oil to get a balanced omega 3 and 6 oil … and if you are taking 2 table spoons of oil .. than 1 tbl spn flaxseed oil and 1 tbl spn olive oil … cheaper and effective … BUT “DON’T COOK WITH IT”
3. almond butter, whole nut butter, cashew nut butter without any additive sugar … so a 100g of the butter should only have around 5 grams carbs … which is what u get from the actual nut
4. egg yolks are ok … however omega 3 eggs are better (if eaten raw) but it is too expensive … just stick to the regular eggs and you will be fine
What is Saturated and Trans fat?
Saturated fat can be found in red poultry (duck and turkey) and red meat … however saturated fat has been proven to be necessary for testosterone production and is a must have in any diet.
After 8 years of research and spending hell lot of money on researches to discover what is the main reason for heart diseases in the past few decades … “Trans fat” was announced to be the winner … trans fat is a type of fat that doesn’t exist in nature … it is created when over heating fat or oil … so it was created by humans … after that research … every company in the states and some European countries were obliged to have a trans fat row in their nutrition fact label … so if you will get most of you fat from t-bone steak and deep fried chicken the diet will definitely work ... however not a healthy choice … so it is better to make the diet work and stay I the safe zone …
If you follow what “Dr. Atkins” advocated he didn’t really care what type of fat you ate … but you got to keep an eye on you cholesterol and triglyceride which will stay moderate as long as you don’t take hi sugar … but will be like a “TIMED BOMB” waiting to explode once you go off the diet and eat sugar … where as with healthy fat … you might experience a bit hi cholesterol … but for athletes hi cholesterol is common for good testosterone production (and most of it will be HDL anyway)
When you do this diet … usually a lot of people loose 2-4KGs in the first 4 days cause you body is getting the glycogen out of the muscle and no water is stored with respect to glycogen storage (cause of 0 carbs) … joint will get a bit weaker again for the reason of less water retention … so increasing your sodium and taking any form of “Glucosamine” is advised.
Sex drive wont be at its peak … but you will have 80% of it all the time with out getting crazy hormone rage or crashing after that (like what happens in a hi carb diet) … once you get use to it … you will be stable and will be able to think straight and the depression will go away (that is after the 4 days)
You can stay on this diet for 16-20 weeks maximum and only when getting for shoow and how far away you are … later on you can get back on a regular diet … a 40% protein 40%carbs and 20% essential fat will be just fine … just stay away from “HI FUCTOSE CORN SYRUP”
Uric acid and BUN “Blood Urea Nitrogen” can usually get hi in any high protein diet … and that occurs when consuming more protein than you use … Uric acid and BUN are referred to as protein waste as well … however HMB has proven to drop those values by holding the protein synthesis.
