Cyclical Ketogenic Diet

WillHarrisketo
WillHarrisketo Posts: 6
in Food and Nutrition
I am currently using and studying the cyclical ketogenic diet to see how effective it is at reducing body fat. At the beginning of 2013 I was around 25% body fat and 80kg (176.37 pounds) now I weigh 83-87 kg depending on how much water weight I am holding and am at around 12-14% bodyfat. Does anyone else who has used this diet know how much body fat /weight that this diet has helped them lose over a period of 6-8 weeks?

Replies

  • tigersword
    tigersword Posts: 8,059 Member
    Holding protein and calories constant, it doesn't lose any more fat than any other type of diet. The "magic" for keto type diets comes from people being blown away by the loss on the scale caused by the large initial drop in water weight.
  • WillHarrisketo
    WillHarrisketo Posts: 6
    Well I put on lean muscle mass from it (7kg)and lost all my water weight aswell but I can see what your saying about the initial major loss in water weight. Have you used it before?
  • aling01
    aling01 Posts: 163
    My body does well on a high fat/protein intake. It helps me lose weight and lowers my bf% but not by much as I have not been consistent. I'm working on removing grains since I'm quite sensitive to them and am addicted to them lol.

    What did you eat when you did the keto diet?
  • SoilFoodWeb
    SoilFoodWeb Posts: 11 Member
    A Cyclical Ketogenic Diet can improve Insulin sensitivity, Leptin levels and be used to preserve lean body mass while burning fat. Ones success with a CKD cut will largely be dependent on how disciplined they are in their Carb refeed (for Glycogen Supercompensation). Here are the general guidelines from a bodybuilding** standpoint;

    0.7g Pro/lb LBM*
    0.45g Fat/lb LBM*
    0.014g Fiber/ Cal*
    *minimums

    Refeed: Carb (8g/kg LBM) Start with High GI and end with Low GI
    >100g Sucrose, >50g Fructose

    A shorter refeed will theoretically be more efficient in nutrient partitioning. A full-body glycogen depletion workout is utilized on the Carb refeed day. Fast absorbing Carb/Protein mixtures are taken before and after the workout (ex: Dextrose/Whey Protein Isolate)

    25-30g High GI Carb+15g Whey 30-60min Pre WO
    1.5g High GI Carb/kg LBM+ 0.75g Pro/kg LBM immediately Post WO
    Depletion Instensity 70-85% 1RM

    Na-R-Ala and an Acid Mix can be used to improve nutrient partitioning if taken with Carb refeed meals.**
    Na-R-Ala @200-600mg (Geronova ),Vinegar 1tbsp+Lemon Juice 1tbsp (Acid Mix)**

    Links:
    Keto Guide
    http://forum.bodybuilding.com/showthread.php?t=132598293
    CKD Calc
    http://forum.bodybuilding.com/showthread.php?t=784518
    Configuring MFP for Keto
    http://cavemanketo.com/configuring-mfp/

    Hopefully this post can bring some clarity to your understanding of a CKD in the context of body composition.
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    Well I put on lean muscle mass from it (7kg)and lost all my water weight aswell but I can see what your saying about the initial major loss in water weight. Have you used it before?

    You put on 7kg of lean muscle while in a calorie deficit?
  • Acg67
    Acg67 Posts: 12,142 Member
    Well I put on lean muscle mass from it (7kg)and lost all my water weight aswell but I can see what your saying about the initial major loss in water weight. Have you used it before?

    You put on 7kg of lean muscle while in a calorie deficit?

    Strong "supplements" are strong
  • WillHarrisketo
    WillHarrisketo Posts: 6
    meal 1 -4 eggs
    meal 2 - 30g nuts
    meal3 - 4 eggs
    meal 4 - cottage cheese
    meal 5- double proteinshake and 4 spears broccoli
    meal6 - can tuna and 1/2 sccop protein
    haha same I swell up after eating carbs
  • WillHarrisketo
    WillHarrisketo Posts: 6
    Yea haha, it was mainly due to switching gym where I could lift heavier and by intensifying workouts. That 7 kg has really all been leg weight and im not necessarily in a calorie deficit especially not on my cycle day.
  • WillHarrisketo
    WillHarrisketo Posts: 6
    Hahaha only CLA and protein shake on this one
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    meal 1 -4 eggs
    meal 2 - 30g nuts
    meal3 - 4 eggs
    meal 4 - cottage cheese
    meal 5- double proteinshake and 4 spears broccoli
    meal6 - can tuna and 1/2 sccop protein
    haha same I swell up after eating carbs

    That's like less than 1800 cals a day bro...
  • WillHarrisketo
    WillHarrisketo Posts: 6
    So does anyone actually know any body fat loss percentages?

Categories