I'm starting a thread so we can discuss about it. What interest me about it is:
- Burning fat to stay lean.
- Having a constant source of energy. No brain-fog sounds great.
- Possible decrease in chance of developing cancer.
The downside is not able to build muscle with this diet. I heard people say it's possible but It doesn't seem to be the case.
I found a recent study:
Result:
So according to this study, you can maintain muscle, lose fat and keep strength. You can't build muscle though. In the study, it decreased testosterone by 10%. Also IGF-1.
I tried keto before without success. I just lost a lot of weight. Friends made fun of me asking if I had AIDS. Nobody wants to look like an homosexual. Anyways...
I want to discuss sources of fat and protein. I try to get recommendations but most of them contain carbs. Sometimes not in small quantities.
My idea is to use Whey protein (natural, no flavor) as primary source of protein. I know regular food is better but not practical to reach my macros.
As for FAT, the ones I know are olive oil, mayo, coconut oil, animal fat, butter...
Any book recommendation? Any recommendation at all from somebody with knowledge and experience?
Another concern is hemorrhoids (hard to get enough fiber), salt intake (I heard 2g/day is recommended), possible kidney stones, possible long-term side effects?
- Burning fat to stay lean.
- Having a constant source of energy. No brain-fog sounds great.
- Possible decrease in chance of developing cancer.
The downside is not able to build muscle with this diet. I heard people say it's possible but It doesn't seem to be the case.
I found a recent study:
Nineteen volunteers (27.4 ± 10.5 years) were randomly assigned to ketogenic diet (KD) or to a western diet (WD). Body composition, muscle strength and basal metabolic rate were measured before and after two months of intervention. Standard blood biochemistry, testosterone, IGF-1, brain-derived neurotrophic factor (BDNF) and inflammatory cytokines (IL6, IL1β, TNFα) were also measured.
Result:
Results: Body fat significantly decreased in KD (p = 0.030); whilst lean mass increased significantly only in WD (p < 0.001). Maximal strength increased similarly in both groups. KD showed a significant decrease of blood triglycerides (p < 0.001), glucose (p = 0.001), insulin (p < 0.001) and inflammatory cytokines compared to WD whilst BDNF increased in both groups with significant greater changes in KD (p < 0.001). Conclusions: KD may be used during body building preparation for health and leaning purposes but with the caution that hypertrophic muscle response could be blunted.
So according to this study, you can maintain muscle, lose fat and keep strength. You can't build muscle though. In the study, it decreased testosterone by 10%. Also IGF-1.
I tried keto before without success. I just lost a lot of weight. Friends made fun of me asking if I had AIDS. Nobody wants to look like an homosexual. Anyways...
I want to discuss sources of fat and protein. I try to get recommendations but most of them contain carbs. Sometimes not in small quantities.
My idea is to use Whey protein (natural, no flavor) as primary source of protein. I know regular food is better but not practical to reach my macros.
As for FAT, the ones I know are olive oil, mayo, coconut oil, animal fat, butter...
Any book recommendation? Any recommendation at all from somebody with knowledge and experience?
Another concern is hemorrhoids (hard to get enough fiber), salt intake (I heard 2g/day is recommended), possible kidney stones, possible long-term side effects?