Tag: ketogenic

Nutrition

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…

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Fat Loss Nutrition

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…

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Fat Loss Nutrition

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.…

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Fat Loss Nutrition

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.…

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Nutrition

Should you try a ketogenic diet?

Adopting a high-fat and very low-carb diet that switches your body’s primarily fuel supply from glucose to ketones could help you get bigger and leaner, say Dr Jacob Wilson and Ryan Lowery Ketogenic diets rose to popularity in the 1920s and 1930s as a measure to control epileptic fits in children, after it was found that following a high-fat, moderate-protein, and low-carb diet reduced the frequency of attacks. Only recently has it been studied in healthy adults as a potentially valuable nutritional strategy for improving body composition. Research coming out this summer from the University of Tampa suggests that it…

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Fat Loss Hypertrophy Nutrition Strength Supps

The future of fitness

Professor Stuart Phillips is Professor at the Department of Kinesiology, Exercise Metabolism Research Group at McMaster University, Canada Which aspects of your current research are proving most interesting right now? The tremendous variability we see in terms of hypertrophy and strength gains. Some people just don’t grow – or get strong – and I’d like to know why. Not that people can’t make gains, but no matter how hard some people work, what they eat, or what programme they are on, there’s never huge positive physiological adaptations. It actually appears that no matter what nutrition or supplements the people I’m…

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Nutrition

Can you cycle carbs into a keto diet?

A successful ketogenic diet requires your body to fully adapt to burning ketones for fuel, so introducing carbs, even just at weekends, can reset your body to prioritise burning glucose, say Jacob Wilson and Ryan Lowery Iron Insights Weekend warrior Everyone struggles at the start of a keto diet, both physically and mentally, as their body adjusts to burning ketones for fuel, so it can be tempting to add carbs in at weekends to give themselves some relief. Lean mass loss We studied two groups, one strictly keto, the other had carbs at weekends. Both groups lost 3kg, but for…

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Nutrition

How to reintroduce carbs coming off a ketogenic diet

Reintroducing carbs at the end of a ketogenic diet requires a structured and gradual approach to avoid adding body fat, say Jacob Wilson and Ryan Lowery Iron Insights Carb control Following a keto diet means you are no longer carb-adapted, so you can’t suddenly expect to be able to return eating them at your former level and not see any negative impact. Start slowly Our study shows that adding carbs back in at 1g per kilo of bodyweight doesn’t result in fat storage, and allows you to then increase intake each week while maintaining your physique. Avoid overspill We also…

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