what is it? Sometimes also known as the Ketogenic diet
Keto is a dietary approach consisting of a high intake of fat (~75% of calories),
a moderate intake of protein (~20% of calories), and a very low intake of carbohydrate (~5% of calories). Athletes may adjust these percentage to increase protein intake to support muscle recovery.
In response to restrictions in carb intake, the body adapts to become
highly efficient at using fat for fuel. Some fat is also converted into substances called ketone bodies (hence the name of the diet), which can be used as fuel by the brain.
Only carbs which the body readily uses as a fuel source (i.e. sugars and starches) need to be restricted.
Carbs which provide little or no fuel to the body (polyols, sugar alcohols, stevia glycosides, inulin etc.) can be included. These specific types of carbs are often used to give a sweetening effect in products aimed at customers following a low carb dietary approach.
Why Do Some Customers Adopt the Diet?
Keto has a large following and there are many celebrities, influencers and trainers who swear by it in their own lifestyles and promote it to their fans and clients. Advocates of the dietary approach claim it provides the following benefits:-
Weight/ Fat Loss
The increased ability to use fat for fuel leads to a loss of stored fat.
Increased Energy
After an initial period of adaption, physical energy levels, and mental clarity both increase due to improved use of fat/ ketone bodies for energy.
SIDE EFFECTS
The keto diet typically results in side effects for the first 7-14 days. The most common being physical fatigue, poor mental focus and sugar cravings. These pass once the body has adapted to using ketones and fat more efficiently as a fuel source.
Pairing SARMs and Keto: The Keto Diet on SARMs
If you’re currently using Selective Androgen Receptor Modulators, perhaps you’re looking for a diet plan that will complement your gains and give you enough fuel for high-intensity workouts. Or maybe it’s the opposite: you’re a keen keto follower, and you’re curious about the effects SARMs might have on this.
So, where do keto and SARMs come into play? Can you follow a keto diet on SARMs? Many people interested in SARMs report that the two complement each other, thanks to both of their fat-shedding and energy-boosting capabilities.
Any keto diet on SARMs should be closely monitored, as it combines two huge changes in the state of your body. Keto and SARMs both drastically alter the composition of your body and the way it grows and processes fuel. If you do so safely, it is not necessarily dangerous - but both changes are a lot for your body to adapt to.
You must always proceed with caution and ensure that any supplements taken are firstly thoroughly approved by and prescribed by a medical professional. Check the laws in your country or state as rules on SARMs differ around the world. Never use SARMs outside of the legal or medical guidelines where you live.
As stated above, long-term research into Selective Androgen Receptor Modulators is in its infancy, and so those thinking about SARMs must take full caution. Even when professionally approved, it is advised that those who are curious undertake their own research and make an informed decision. Users must always inform their doctor before stopping or altering their approved doses.
When used correctly, safely, and in adherence to medical advice, SARMs and keto can make great accompaniments to each other. By supplementing SARMs alongside a ketogenic diet, you can expect the following:
Cutting
When in a caloric deficit, we want to retain as much muscle as possible. Using SARMs on keto will ensure that, even following a huge drop in caloric intake, no muscle is lost or wasted. So, you can drop excess calories per day knowing that muscle will not disappear.
This is not to say that you should lower your caloric intake to unhealthy levels: after all, it’s the fuel your body operates on. Calories are not inherently harmful on any diet: it’s just that you need to be aware of what you’re taking in and burning off.
The supplement Yohimbine intercepts ghrelin, the “hunger hormone”. Users often report feeling full as a result of this, and some say it helps to regulate their energy levels when eating fewer calories than usual.
Bulking
From our bulking cycle, we want to ensure that we are putting on as much weight as possible. When I say “weight”, we want muscle, not fat - and certainly not water. The keto diet will result in initial water loss and will keep your water levels low in the muscle. Again, Yohimbine has the ability to help with this as a nutrient partitioner, if you’re considering SARMs on keto.
Combining keto and SARMs and remaining in a calorie surplus can help to ensure excess calories are converted into muscle rather than fat. Again, this must be paired with regular, high-intensity strength training and an adequate intake of fat and protein. Users must always seek medical guidance before taking on a new fitness routine, and acquire a doctor’s prescription that adheres to their local laws.
The ketogenic diet seems to be everywhere around us, with every man, woman, and their friends wearing the curl-in-the-squat-rack booty band and graciously talking about it. No wonder: even celebrities such as LeBron James and Kim Kardashian have been seen in the past experimenting with keto.
Like every dieting style or buzzword doing the rounds in the bodybuilding industry, it is important first to comprehensively and completely understand the meaning and importance of the ketogenic diet before you even think of making it an integral part of your lifestyle.
Things to Keep in Mind with the Ketogenic Diet
A ketogenic diet is a convenient way to regulate appetite and control cravings. However, it should not be mistaken for a magical unicorn that can immediately undo years of sedentary lifestyle or poor dietary habits.
One of the biggest advantages of ketogenic diets is that it is fairly easy to stick to. More and more great recipes and substitutes have emerged in recent years, thanks to thousands seeing the benefit of this diet. You won’t be limited by bland and simple meals! While the cravings can be difficult to fight at first, you’ll almost certainly find a low-carb substitute for the foods on your mind.
It is important to note here that a keto diet puts the body into the state of ketosis because of the lack of carbohydrates and not due to a high intake of fats. This is primarily because a high intake of dietary fat does not turn a diet ketogenic or make the body produce ketones. However, a low-carb diet that contains less than 30 to 50 grams of carbohydrates a day does.
How Can the Keto Diet Help Me?
The ketogenic diet is an excellent choice for people who usually have issues with cravings, or who find it difficult to control their blood sugar. However, those with diabetes should consult their doctor before taking on the keto diet as it may encourage low “swings” and lead to hypoglycemia.
It is also beneficial for people who are sensitive to specific types of food.
The keto diet is also a wonderful choice for people who are prone to stomach issues. This is primarily because it minimises the consumption of fruits, grains, and other carbohydrate sources. In other words, the ketogenic diet is a great choice for people who follow a moderate- to high-carbohydrate diet.
Another noteworthy advantage of keto is its appetite control effect. Individuals on this diet can expect a significant reduction in appetite because of fat being a more satiating macronutrient in comparison to carbohydrates.
Indigestion can occur due to a much higher intake of fat. The body tends to adapt over time, but digestive enzyme products can provide extra support in the interim period.
Constipation can also occur linked to cutting naturally high fibre foods, like wholegrains and legumes. This can be remedied through increasing more low carb vegetables (e.g. leafy greens). High fibre supplements are useful until the customer has got used to making these changes in their diet.
The keto diet also may not be suitable for all customers, such as those with liver or kidney issues. Therefore, it is important to advise any customers with any pre-existing health conditions to check with their GP if they are considering adopting the keto diet.