Ketogenic Diet from Supertrener.cz

I'm currently trying out the cyclic ketogenic diet myself, which we've included in our service offer and in the picture you can see my usual breakfast, which includes 4 whole eggs and 100g of ermine :) and lunch, where I usually have salmon with Chinese cabbage (only one of the variants). So far everything is going fine, my muscles are holding up, the fat is coming off and I feel like a squeezed lemon with no strength and I can't wait for even a handful of rice on the last day (the fifth) before I get fat.

In the first three days, on the other hand, I'm doing absolutely great strength-wise and feel perfect. I've confirmed to myself that my somatotype really benefits better from a diet rich in protein and fat, as carbs tire me out, adding to my body fat percentage, so I need to keep them low.

Now a little bit in general what the cyclic ketogenic diet is about

The ketogenic diet is another fast growing trend among people in the fitness lifestyle. The idea behind the diet is to get into a state called ketosis, where your body basically only functions by using fat stores that it converts into energy.
The ketogenic diet is different from most other diets making the rounds among fitness enthusiasts. We are usually warned to keep our fat intake low, however, the ketogenic diet on the contrary recommends a high fat intake. It is recommended that your fat intake should be 60 to 70 percent of your total calorie intake per day. I would stick to healthier options such as fish, avocado, egg yolks, olive oil, coconut oil, etc., but of course you can also add fatty cheeses or fattier meats.

Also, let's not forget protein, which should make up 20 to 30 percent of your daily calorie intake. As for carbohydrates, we need to keep them very low and should not exceed 30-40g per day, otherwise your body will not get into ketosis.

Of course, that doesn't mean you can eat brisket and heaps of fat and you'll lose weight, but you still need to be in a calorie deficit, i.e. be calorie counted.

Ketosis is a metabolic state where your body has higher than normal levels of ketones in your blood. This means that the body starts to break down stored body fat so that it can use it as fuel instead of carbohydrates. Sounds great, right?

The benefits of a ketogenic diet

Increased fat burning potential

When you consume a diet rich in carbohydrates, your ability to burn stored fat is minimal. During ketosis, when your body relies almost exclusively on fat stores for energy production, you have a greater chance of burning fat.

Protein is not useless

In ketosis, the body does not need to convert protein by oxidation to produce glucose because there is no need to produce glucose. In fact, it has a convenient form of energy in ketones. This means your body can use more protein and use it efficiently for building muscle mass.

Appetite suppression

The ketones that are released during ketosis help suppress appetite. Also, the high-protein, high-fat diet you eat will keep you quite full because digestion is longer than with carbohydrates, but you won't avoid cravings :)

Low insulin levels

This reduces fat storage and encourages more fat burning, as insulin is a powerful hormone that signals fat storage in the body. By lowering insulin levels, it increases the potential of burning fat stores.

Disadvantages of the ketogenic diet

It is hard to get used to

Initially, the body has to undergo a metabolic shift. This means you could experience fatigue and dehydration due to increased water loss (due to low carbohydrate intake). Since restricting your carbohydrate intake drastically, your body will have to quickly adapt to the new way of eating.

Your blood lipid levels could rise

Since you are eating huge amounts of fats, your blood levels of unhealthy saturated fats may be higher. To prevent this, you can ensure your fat intake is primarily from healthy sources, as I mentioned above.

Lack of minerals and vitamins

Due to the restriction of carbohydrates below 40g per day, you may experience deficiencies in thiamine, calcium, folic acid, potassium, iron, magnesium, etc. This can easily be overcome by including a good quality multivitamin in the form of supplementation.

Who is the ketogenic diet suitable for?

For weight loss

The ketogenic diet is most attractive for those who are trying to lose weight and burn body fat. The potential for fat burning on a ketogenic diet is probably higher than any other diet, due to the extremely low carbohydrate intake, putting your body into ketosis as mentioned above.

What about muscle mass?

The ketogenic diet is most attractive to those trying to lose weight and burn body fat. The potential for fat burning on a ketogenic diet is likely higher than any other diet, due to the extremely low carbohydrate intake, putting your body into ketosis as mentioned above.

Conclusion

The ketogenic diet is a very powerful tool that can be utilized for extreme fat burning. There are many benefits it can offer, but as with all diets there are of course drawbacks and something different suits everyone. No diet is perfect. We offer a "cyclical" version which means you indulge in carbs on the weekend :)

You can order the cyclic ketogenic diet on our website www.supertrener.cz "cyclic ketogenic diet"