How to adapt certain rules from the philosophy of nutrition in order to achieve personal fitness goals.
Every athlete knows that the best way to get rid of body fat is to reduce carbohydrate intake and a diet based on protein and essential fats. What many do not know is the fact that there are many low-calorie diets, each of which affects the body differently.
What they all have in common is that they help reduce body fat, and encourage the creation of muscle mass. Reducing carbohydrate intake prevents sudden spikes in insulin and encourages the body to release fat reserves so that they can be used as fuel. But, in the beginning, it is very difficult to force the organism to convert the stored fat into fuel in relation to the carbohydrates you eat. For that reason, people who start a low-calorie diet feel like they are without energy during training.
Science still shows that low-calorie diets benefit our body when it comes to burning fat compared to diets of the same caloric value and higher amounts of carbohydrates. One of the reasons is that the intake of protein and fat helps to stimulate the metabolism to burn calories at rest, which additionally contributes to the fact that fat is released and used as fuel.
Here we have described the differences between three different types of diets with a sweet carbohydrate intake so that you can more easily determine which regime suits you best. This includes the Paleolithic diet, ketogenic strategy and carbohydrate rotation plan. Some of the methods described in the text are somewhat controversial, but that does not mean that they are not effective. The fact is that each of these three programs work to get rid of excess body fat.
Our ancestors did not have the opportunity to go to the market, to a store or a fast food restaurant. They were restricted to feeding on plants and animals that they caught and collected. This means that their menu consisted of a lot of meat (when eaten) and herbs as a substitute for meat. There were various berries, greens, but also bugs (which were not part of this diet). What was not present on their menu were cereals, large amounts of sugar and starchy products.
In this regard, supporters of this diet claim that our body is genetically destined to better process the food we ate millennia before the agricultural revolution and the modern junk food industry. Consumption of these ancient foods leads to better health, muscle growth and reduction of excess fat deposits.
How to prepare a Paleolithic diet?
Many athletes use proteins from milk sources as well as sugars during the training period in order to increase weight loss and reduce body fat.
Examples of the Paleolithic diet:
Breakfast: eggs, salmon, fruit
Snack 1: chicken breast, spinach salad with olive oil
Lunch: shoulder of lamb, sweet (white) potatoes, asparagus (asparagus)
Before training: turkey breast, fruit
After training: egg whites, fruit
Dinner: steak, baked potatoes, vegetables
Snack 2: hard-boiled eggs.
What should you eat?
Meat, meat and more meat, as well as vegetables, fruits, tubers (types and subtypes of potatoes), seafood, nuts and seeds (oilseeds) and oils such as coconut and olive.
What should you not eat?
Cereals, legumes, dairy products (especially with a lower percentage of m.m. due to lactose), processed foods especially sugars and salts (except seafood), artificial sweeteners and vegetable oils.
Disadvantages of the Paleolithic diet
Viewed from the angle of fitness, the Paleo diet is neither for weight gain nor for fat reduction. It fits more somewhere in the middle, which is not the best option for those people who are working on increasing muscle mass or reducing fat.
Benefits of the Paleolithic diet
This is a good diet that is very useful for bodybuilders who want to maintain a slim figure throughout the year and slightly increase muscle mass. You can ingest as many calories as you want because that value comes from sources rich in proteimas and healthy fats.
Why practice the Paleolithic diet?
Consider whether you are trying to reduce body fat and increase muscle mass, but without competitive ambitions. If the answer is yes then this diet is good for you.
A ketogenic diet is a way to trick the body into thinking that it is in a starvation mode even though you are still consuming enough koori from a source of protein and fat to satisfy your hunger and keep your muscle tissue from burning.
When you eliminate carbohydrates from your diet, your body must find an alternative source of energy. For these purposes, the body first begins to consume the muscle tissue that it breaks down in order to store daily activities. However, if you eat an adequate amount of protein daily, you will preserve muscle tissue and encourage the body to use stored fat as fuel instead.
A ketogenic diet is a way to trick the body into thinking that it is starving even though you are still consuming enough calories from a source of protein and fat to satisfy your hunger and keep your muscle tissue from burning. The ketogenic diet is very similar to the Atkins diet, with the difference that in this case you urinate on ketone sticks to see if you have entered ketosis.
Ketosis is a condition of the body in which it releases stored fat deposits (fat) for combustion, and ketones are present in the urine, which proves this condition of the body.
How to apply a ketogenic diet?
You can consume a lot of dairy products without carbohydrates, but milk should be avoided because of lactose. Also, the protein shakes you consume during the day should be without or with few carbohydrates.
An example of a keto diet looks like this
Breakfast: bacon, eggs
Snack 1: cheddar cheese, meat delicacy (without carbohydrates)
Lunch: Salmon, avocado (or chicken with mayonnaise)
Before training: whey protein, creatine, BCAA, glutamine
After training: whey protein, creatine, BCAA, glutamine
Dinner: steak (from the shoulder). spinach with olive oil
Snack 2: hard-boiled eggs, turkey breast (or casein protein)
What should you eat?
Meat, cheese, oils, fish, eggs and protein products without carbohydrates.
What should you not eat?
Factory processed foods, sugars, grains and even fruits and vegetables.
Deficiencies of the ketogenic diet
Carbohydrates cannot be eaten and remain in ketosis, which makes this diet very rigorous. During the initial phase, it is best to eliminate all fruits and vegetables in order to make sure that the intake of carbohydrates is minimal and in order to enter the state of ketosis as soon as possible. You need to urinate on keto sticks to find out if you have entered ketosis. Often, people have a strange odor when they enter a state of ketosis.
Benefits of a ketogenic diet
You can eat a regular number of calories (or a little less), so you won’t feel hungry. Add fibrous vegetables (broccoli, spinach and other greens) when you enter a state of ketosis. After some tests, athletes reported that they can endure strenuous sports during the keto diet because they do not have moments of fatigue that prevent them from continuing, because they have reserves of burning fat at their disposal, and their body is no longer dependent only on carbohydrates as fuel. This can also be applied to fitness athletes who are preparing for competition.
Why practice a ketogenic diet?
The keto diet is one of, if not the fastest possible weight loss diets known to modern science, because you can eat about as much as you can during the day while adhering to the prescribed foods. Some professional bodybuilders use ketosis to establish the success of their diet.
Carbohydrate rotation diet
Sources of slowly digestible carbohydrates are tubers, wholemeal rice, oatmeal and (wholemeal) whole grain breads.
Carbohydrates have several different effects on the orgasm. When you consume them a little, the body begins to burn stored fat as fuel. But the metabolic rate (the number of calories that are just burned each day) is also starting to decline. However, by drastically changing the carbohydrates you eat during the day, it helps maintain your metabolic rate. By rotating the carbohydrates you consume on a daily basis you will get a better feeling in the long run and you will be able to burn all the fat than when you are on a low carb diet when there is no intake of them.
How to apply a carbohydrate rotation diet?
Instead of a daily diet plan, it is important to understand how many carbohydrates you can eat each day of the week because the diet changes drastically from day to day.
Good sources of slow-digesting carbohydrates are tubers, wholemeal rice, oatmeal and (wholemeal) whole grain breads. Fast-digesting carbohydrates are sugars, honey and white breads (low-fat).
You can even eat desserts on certain days, provided they are low in fat.
The following example of this diet is based on a bodybuilder who eats an average of 300 g of carbohydrates per day in the non-competitive season. Adjust the displayed numbers according to your own needs, weight, metabolic rate and typical intake of carbohydrates and calories when you are not on a special diet.
An example of a carbohydrate rotation diet
Monday: l00 g of slowly digestible carbohydrates in the morning and fast digestible carbohydrates in the time before and after training, divided into approximately the same portions. In addition to vegetables, carbohydrates should be avoided for dinner and during the evening hours.
Tuesday: Same as Monday.
Wednesday: same as Monday.
Thursday: Eat 400-500 g of carbohydrates throughout the day Reduce milk bridges on days with high carbohydrate intake.
Friday: Same as Monday.
Saturday: Same as Monday.
Sunday: 300 g of carbohydrates Emphasize a hearty “cheat” meal rather than consuming carbohydrates throughout the day. A low-fat pasta meal is a good example of a “cheat” meal for this day.