Bodybuilders are known for their extreme physiques and their strict approach to diet and training. A keto diet is a method some bodybuilders use to get as lean as possible for competition. Using a particularly severe form of carbohydrate restriction, the keto diet pushes the limits of a bodybuilder's physiology, giving him an edge when they hit the competitive stage.
Features
To follow the keto diet, almost all carbohydrates must be eliminated from the diet. Common foods such as breads, pasta, potatoes, most fruit and sugar are not allowed for much of the diet. Allowable foods include all meats, fish, cheese, nuts and vegetables. Diet sodas are allowed to satisfy sweet cravings. Although dietary fat is high, total calories are kept lower than required to maintain weight.
Function
According to bodybuilding nutrition expert Dr. Mauro Di Pasquale, eliminating carbohydrates from the diet allows bodybuilders to lose fat at an accelerated rate. In absence of carbohydrates, the body must find a replacement for glucose (blood sugar) to sustain life. After a few days of carbohydrate restriction, the body enters ketosis, a state in which fat is broken down into ketones, a suitable replacement for glucose.
Effects
According to Di Pasquale, the keto diet burns fat quickly because fat can be converted to ketones, but ketones cannot be stored or converted back into fat. If unused, ketones are excreted through the urine. Carbohydrate restriction also limits the production of the hormone insulin. Chronically high insulin levels can cause fat gain because the insulin carries glucose into fat cells where it is stored.
Types
Several keto diets exist, with various theories as to the fastest way to lose fat. Some diets call for the diet to be followed straight through to competition, keeping protein high to prevent muscle wasting. Other experts, such as Di Pasquale, advocate eating carbohydrates every week to refill glycogen stores in muscle.
Warning
The keto diet remains controversial and should never be followed without the supervision of a physician. The Mayo Clinic warns of negative side effects of ketosis, including dizziness, weakness, nausea and mood swings.
References
- The Mayo Clinic: Low-Carb Diet
- "The Metabolic Diet"; Mauro Di Pasquale M.D.; 2000
Member Comments