PTC: Module 6 - Ketogenic Diet (2)

As you become keto-adapted, more beta-hydroxybutyrate and less acetoacetate is produced, causing urine tests to underestimate your level of ketosis.

Strength trainees should still aim to get all the benefits of a high fiber intake, which can be more important than ketosis for many people.

MCTs are absorbed by intestinal cells and transported directly to the liver via the portal vein, bypassing the lymphatic system.

In the liver, MCTs are converted to carbon dioxide, acetate, ketones, and long-chain fatty acids.

The CKD is based on the faulty premises that carbohydrates are required for bodybuilding and that increasing insulin sensitivity has body composition benefits.

A variant of the ketogenic diet that allows for periodic carb consumption, marketed to provide keto benefits without giving up carbs.

MCT oils are implemented to increase the level of ketosis, allowing for a higher carbohydrate intake while still achieving the desired level of ketosis.

It can mitigate the decline in anabolic hormone production, improve body composition, suppress appetite, and provide mental stability. Additionally, it gives a leaner, dry look due to less water retention.

If highly fibrous foods are chosen, total carbohydrate intake could still total around 120 grams.

Avocado, coconut, cacao/sugar-free dark chocolate, green vegetables, cauliflower, mushrooms, and shirataki noodles.

The CKD can increase binge eating and prevent the adoption of a sustainable lifestyle.

They sometimes don’t distinguish between alcohol and acetone.

Due to the 'dawn phenomenon', many people, especially those with insulin resistance, have naturally higher blood glucose and lower ketone levels in the morning.

Due to their rapid absorption and oxidation.

The morning elevation in cortisol and other insulin-antagonistic hormones is responsible for this transient and normal elevation in blood sugar.

Decrease net carbohydrate intake by 10 grams.

It suggests that your protein intake is excessive for the purpose of maximizing protein balance.

Breath analysis.

The CKD can lead to a constant state of keto adaptation, resulting in few positive effects but many negative effects on mental wellbeing and dietary restrictiveness, including possible metabolic inflexibility and decreased protein balance.

Ketostix.

Approximately 3 days into the diet.

Precision Xtra.

The acetone in your breath.

Digestive discomfort.

It may suppress appetite and increase energy expenditure compared to other oils and butters.

The appetite suppressive effect and limited food choices make it difficult to achieve the required energy surplus.

Experiment with your net carbohydrate intake by titrating it up or down 10 g per week and observe any changes in how you feel and your physical performance.

It is the best possible time for this, as appetite suppression and the potential mental benefits of ketosis aren’t very relevant during a workout.

Many exogenous ketone supplements have hundreds of calories, which contradicts the goal of limiting energy intake.

In mild ketosis, they are barely more accurate than a coin flip to correctly identify ketosis and only measure the concentration of acetoacetate, which decreases as you become keto-adapted.

You have to fill in your calories with pure fat sources, which restricts you largely to oils and butters.

Adjust by approximately 10 grams once per week.

1. Determine daily protein and calorie intakes. 2. Subtract total carbohydrate and protein intake from the daily calorie intake. 3. Fill in all remaining calories with fats.

Direct bloodwork.

A ketogenic diet is strongly worth considering if diet compliance is not an issue or if hunger is the main compliance issue.

It's not as satiating as fibrous, protein-rich whole foods, most people don’t find it tasty, and it’s almost entirely devoid of micronutritional value.

Ketonix.

By going into ketosis at least a week pre-contest, athletes can carry 1-4 pounds more muscle into the show due to lower water retention.

Most urine dipsticks measure the concentration of acetoacetate.

They provide a rough way to assess how low you must go in net carbs at the start of the diet.

Food intake normally increases blood glucose levels and decreases the level of ketosis, so if you're still in ketosis after a meal, you'll likely be in ketosis throughout the rest of the day.

A nutrient timing strategy where most carbs are consumed in the pre- and post-workout meals.

Exogenous ketone supplements are marketed as a way to achieve the benefits of ketosis without following a low-carbohydrate diet.

Approximately 50 grams of net carbs a day on training days and 30 grams on rest days.

Exogenous ketones cause a shift from glucose to fat oxidation, but this does not favorably affect performance and may even impair it.

People eat substantially less food on a whole food diet, meaning you might consume more calories than you save later in the day if you eat ad libitum.

MCTs have a greater thermic effect than other fatty acids in most research.

Nausea is a major problem associated with MCT oil consumption.

Consuming large numbers of calories to go into a metabolic state with the primary purpose of reducing energy intake largely defeats the purpose of a ketogenic diet.

Most people are better off with pure intermittent fasting or whole foods rather than using MCT or coconut oil.

Approximately 60% of coconut oil is composed of MCTs.

Pure MCT oils are popular because they raise ketone levels substantially more than coconut oil and are more satiating.

The logical problem is that the benefits of increased energy expenditure and lower appetite come with the cost of increased energy intake from the oil itself.

People might feel more awake and energetic after taking exogenous ketone supplements because the supplements often contain caffeine, which is well established to have this effect.

Because fat intake is so high on a ketogenic diet, consuming a balanced fatty acid profile is particularly important to avoid issues like skyrocketing LDL cholesterol levels.

Ketosis is a metabolic state where the body uses fat as its primary source of fuel instead of carbohydrates, producing ketones as a byproduct.

Because glucose is still available and keto-adaptation has not taken place.

No, consuming exogenous ketones does not affect body composition, regardless of energy deficit or maintenance intake.

Several participants experienced digestive side effects, such as abdominal pain.

Poor compliance.

Restricting protein intake to bare minimum levels to go deeper into ketosis can interfere with maximizing protein balance, which is crucial for strength trainees. Deeper ketosis often doesn't confer any direct body recomposition improvement.

Populations with certain medical conditions, such as pancreatitis, liver failure, or disorders of fat metabolism, might be advised against trying a ketogenic diet due to potential health risks.

Because the main cost and benefit of the keto diet are significant, and the average person is often incapable or unwilling to follow it.

Benefits include improved cognitive functioning and emotional stability.

Specific populations might be recommended to try a ketogenic diet for benefits such as weight loss, improved blood sugar control, and enhanced mental clarity.

A ketogenic diet can affect exercise performance by potentially improving endurance due to increased fat oxidation, but it may impair high-intensity performance due to reduced glycogen stores.

The main benefit of ketogenic diets is appetite suppression.

It might be worth it if the MCT oil is so appetite suppressing that your subsequent ad libitum energy intake is significantly reduced.

Exogenous ketone supplements seem to be a waste of calories and money that may even impair performance.

Populations with gastrointestinal issues or those who experience adverse effects like nausea or diarrhea might be advised against supplementing with MCTs or exogenous ketones.

The main downside of ketogenic diets is their dietary restrictiveness.

Severe clinical problems, particularly disorders of fat or energy metabolism or failing organs, and sometimes pregnancy, surgeries, and breastfeeding.

Because the carbohydrates consumed pre-workout are used as fuel and post-workout are stored as glycogen, potentially increasing anaerobic exercise performance without taking the individual out of ketosis.

By tapering carbohydrates down or by going all-in and then increasing net carbohydrate intake.

All medium-chain fatty acids are saturated, which can have negative health implications.

Ketones decrease blood glucose levels and may impair glycolysis, leaving the body unable to meet the energetic demands of high-intensity exercise without keto adaptation.

Low carb tolerance.

Specific populations might supplement with MCTs or exogenous ketones to quickly increase ketone levels, enhance energy, and support cognitive function.

Creating a ketogenic diet for specific populations involves tailoring macronutrient ratios, selecting appropriate foods, and considering individual health conditions and goals.

Because the thermic effect of food is only a fraction of its energy content, leading to a net energy intake.