Keto diets more specifically cyclical keto diets are one of the most effective diets for reaching out ultra-low and rapid body fat levels with high muscle retention. Following a keto diet not only helps you in losing weight but also offers incredible power and complete sense of well-being.
Apart from the positive results of ketogenic diets, most of the shapers and bodybuilders have faced negative experiences. The major criticisms are:
Massive drop-off in gym performance
Severe muscle loss
For the result you desire, you need to follow the keto diet in the right way. Let’s have a quick look at how keto diets work.
Overview of Ketosis
Our body, muscles, brain, and organs can use either ketones or glucose for fuel. This is the function of the pancreas and liver to regulate
You don’t get acetone, beta-hydroxybutyrate, or ketones (acetoacetate) from your diet. When you consume high-fat foods, the food particles break down into several components which are further known as ketones, take place of glucose, and used by your body to produce energy. If you’re following the ketogenic diet, these conditions should be met:
Low blood glucose should result in elevated glucagon and lofuel supply and represent a powerful bias toward sticking with glucose. As glucose is formed in abundance from your diet that's why it is preferred as fuel. w insulin
Blood glucose should fall below 50mg/dl
Liver glycogen should be empty or low
You need to follow low carb and high-fat foods if you want to be in ketosis.
What is so great about ketosis anyway?
When your body shifts to ketones, a range of quality things happen:
Increase in lipolysis (breakdown in body fat)
High energy levels
Reduction in muscle catabolism i.e. muscle loss
Quick weight loss
A great energy level
A great improvement in overall health
You all may know that when you’re in ketosis, your body uses fat as fuel to produce energy. In this state, fat is all your body requires, so forget about muscle breaking down. Apart from the energy we get, our brains really like ketones. This is the reason, you feel happy, positive, refreshed, clear-headed, alert, or fantastic while in ketosis. And, as there is no shortage of fat, you feel energetic all the time.
How to get into ketosis?
To get into ketosis, you need to follow these steps in the right way:
Carbs intake must be zero
Protein consumption must be low i.e. maximum 25% calories
Fat must account for more than 75% of calories
Keto diets provide several benefits that can’t be avoided if your goal is to have a fit and fine body. For the optimum results, you need to follow the diet in the right way.