Can you reverse diet on high-fat foods?
Having spent months of hard work getting lean the last thing you want is to gain fat when your diet ends and following a high-fat approach could help you stay in the best possible shape, say Jacob Wilson and Ryan Lowery Iron Insights Required research There is no research that proves how to best come off a very restricted diet without storing fat, so we’re examining whether a ketogenic approach post-diet can prevent overspilling. Better results We know that a very high-protein diet can be followed without increased fat gain and we want to know whether a high-fat approach post-diet…
What you’ve heard about fat is a stack of lies
Whether you follow a high-fat or low-fat diet you still need a balanced combination of monounsaturated, polyunsaturated and saturated fats, in context of your carbohydrate intake, to look, feel and perform at your best, says John Berardi Dr John Berardi is a nutrition and exercise coach, sport scientist, author, and a founder of Precision Nutrition. He is based in Toronto, Canada. Iron Insights Follow the one-third rule Whether you are on a high-fat, low-carb, or low-fat and high-carb diet, a good starting point for your daily fat intake is to get about a third from monounsaturated sources, a third from polyunsaturated…
Is a keto diet the best way to build muscle?
Dr Jacob Wilson is the CEO of the Applied Science and Performance Institute. He is based in Tampa, Florida. A ketogenic diet is typically high in fat, with moderate consumption of protein, and very low in carbs, typically just 5% of total daily calories, all of which come from leafy greens. This dietary approach forces your body to switch from using glucose as its main fuel source to ketones, which are compounds formed in the liver by the breakdown of fatty acids. The ketogenic diet has received a lot of attention for its ability to aid with several diseases, including…
Could a keto diet be the future of fitness?
Research into the potential benefits of following a high-fat, low-carb diet could not only improve your physique, but also be the key to living a longer, fitter and mentally alert life, say Jacob Wilson and Ryan Lowery Iron Insights Carb considerations So much research needs to be done around keto dieting, including how the introduction of a small amount of carbs around training could help performance and aesthetics, whilst staying in ketosis. Protein impact We also need to examine how high protein intake can go before the body moves out of ketosis because this could have a profound impact on…
What carbs can you eat on a keto diet?
When you have a limited amount of carbs in your diet you need to use them wisely with micronutrient-dense foods, say Jacob Wilson and Ryan Lowery Iron Insights 1 Go green The main carb source when you’re on a ketogenic diet should be fibrous vegetables. If you’re only having 30g to 50g of carbs a day then most of that should come from vegetables. Broccoli and other greens are ideal. 2 Berry good The fruits that you could have sparingly are mixed berries. You can even make ketogenic ice cream by mixing heavy cream, ice and adding a few berries.…
The pros and cons of ketogenic dieting
You can have athletic success on a ketogenic diet, but that doesn’t mean it should be your default nutritional approach, says Layne Norton Dr Layne Norton is a physique coach and natural pro bodybuilder and powerlifter, who holds a PhD in Nutritional Sciences. He is based in Tampa, Florida. Iron Insights 1 Is it sustainable? You can perform well athletically on a ketogenic diet but they can be hard to sustain. And before anything else, I’m a pragmatist. So if something is difficult to sustain then I will only use it in specific circumstances as a tool in my tool belt.…
