Keto Weight Loss: Is A Phd Necessary?

PhD Weight Loss is a science-based approach to weight loss founded by Dr Ashley Lucas, who holds a PhD in sports nutrition and chronic disease and is a registered dietitian. The diet focuses on metabolic wellness, inflammation reduction, and behavioural and emotional support to create profound sustainable transformation in the body and mind. The ketogenic diet is one of the most talked-about ways of eating and involves a high-fat, low-carb approach. PhD Diet Whey Keto is a ketogenic protein powder that can be used as a meal replacement shake.

Ketogenic diets are high in fat and low in carbs

Ketogenic diets are often misunderstood as simply low-carb and high-fat. However, a true ketogenic diet is more precise and involves a specific macronutrient split. The diet consists of 55-60% dietary fats, 30-35% protein, and 5-10% carbohydrates. This translates to approximately 133g of fats, 175g of protein, and 25g of carbohydrates in a 2000-calorie diet. The goal of a ketogenic diet is to shift the body's metabolism away from using carbohydrates as fuel. By drastically reducing carbohydrate intake, the body eventually enters a state of ketosis, where it burns more fat instead of glucose.

Ketogenic diets are characterised by a high intake of natural fats, such as oils and butter, as well as protein sources like meat, eggs, fish, seafood, and cheese. This is complemented by leafy green vegetables and limited amounts of low-carbohydrate foods like courgette, cucumber, mushrooms, tomatoes, and cauliflower. Additionally, keto diets typically include small quantities of berries, providing some additional carbohydrates.

The ketogenic diet has gained popularity due to its effectiveness in weight loss and improving body composition. It is praised for its ability to help individuals lose weight and increase lean muscle mass. Many bodybuilders and athletes adopt a ketogenic approach during their off-season and preparation periods, reporting better results compared to traditional high-carbohydrate or balanced diets.

In addition to weight loss, the ketogenic diet is associated with several other potential health benefits. Some people report improved memory, focus, clarity, and concentration while following a keto diet. Additionally, despite the high-fat content, studies and anecdotal evidence suggest that keto can lower blood pressure and improve cholesterol profiles. This may be due to the diet's ability to stabilise blood glucose levels.

Ketosis is a biochemical process that burns fat, not glucose

Ketosis is a metabolic state where the body burns fat for energy instead of glucose. This process occurs when the body does not have enough glucose from carbohydrates to use as fuel and instead breaks down fat stores, converting them into energy. The body typically uses blood sugar (glucose) derived from carbohydrates as its primary energy source. However, when carbohydrate intake is very low, the body's glucose stores deplete, and it is forced to turn to fat as an alternative energy source.

During ketosis, the body breaks down fatty acids and amino acids, producing ketone bodies, specifically acetoacetate (AcAc) and its derivatives. This process takes place in the mitochondria of the cells. The ketones become the main source of energy for the body and brain. The fat used to create these ketones can come from dietary sources or the body's fat stores.

The ketogenic (keto) diet is specifically designed to induce ketosis by drastically reducing carbohydrate intake and increasing fat consumption. This diet typically consists of 55-60% fats, 30-35% protein, and 5-10% carbohydrates. By following this diet, individuals can shift their body's metabolism away from using carbohydrates as fuel and instead burn more fat.

Ketosis is often associated with weight loss, as it can lead to a reduced appetite and increased fat burning. Additionally, ketosis may provide other health benefits, such as improved focus and energy levels, reduced inflammation, and potential improvements in neurological conditions. However, it is important to note that the keto diet can be challenging to maintain and may cause side effects such as "keto flu," constipation, and bad breath.

Keto diets are praised for their weight loss benefits

The weight loss benefits of keto are well-known, and the diet is also praised for its ability to help people get leaner. In addition to weight loss, keto is said to have other health benefits. For example, some people report improved memory, focus, clarity, and concentration when following a ketogenic diet. The diet may also positively impact cardiovascular health by lowering blood pressure and improving cholesterol profiles, possibly due to its ability to stabilise blood glucose levels.

Keto diets are also believed to be anti-inflammatory and may help with arthritic pain, joint pain, skin problems, and digestive issues. Many people also report improved energy levels and sleep quality on a ketogenic diet, which may be due to stabilised insulin levels and decreased REM activity as the brain starts using ketones for fuel. Additionally, keto can help with muscle gain and muscle preservation during fat loss.

Keto diets have become popular for their weight loss benefits, and while they offer many potential advantages, it is important to consider the practicalities and possible pitfalls before starting any new diet.

A keto diet may improve cardiovascular health

The ketogenic (keto) diet is a popular eating regimen that involves a significant reduction in carbohydrate intake and a corresponding increase in fat consumption. While the keto diet is often touted for its weight loss benefits, there is ongoing debate about its potential impact on cardiovascular health. Some evidence suggests that keto may improve cardiovascular health by lowering blood pressure and enhancing cholesterol profiles.

Lower Blood Pressure

The keto diet's ultra-low-carbohydrate approach may contribute to a reduction in blood pressure. This effect could be attributed to the diet's ability to stabilise blood glucose levels, which in turn can positively influence blood pressure. Lower blood pressure is associated with a reduced risk of cardiovascular issues, such as heart attacks and strokes.

Improved Cholesterol Profiles

Keto's high-fat content might seem counterintuitive for improving cardiovascular health, but studies indicate that it can positively impact cholesterol levels. The diet has been linked to lower levels of 'bad' LDL (low-density lipoprotein) cholesterol, which is a known risk factor for cardiovascular disease. By reducing LDL cholesterol, the keto diet may help mitigate the risk of cardiovascular problems.

Stable Blood Glucose

The keto diet's effectiveness in stabilising blood glucose levels is another potential factor in improving cardiovascular health. Maintaining stable blood glucose can prevent spikes and crashes that can strain the cardiovascular system. This stability may contribute to better overall cardiovascular function and reduce the risk of cardiovascular events.

Anti-Inflammatory Effects

The keto diet is believed to have anti-inflammatory properties, which may positively impact cardiovascular health. Inflammation is a contributing factor to various cardiovascular issues, and by reducing systemic inflammation, keto may help mitigate these risks. This anti-inflammatory effect could be another mechanism by which keto improves cardiovascular function.

Long-Term Sustainability

While the keto diet may offer short-term cardiovascular benefits, it is important to consider its long-term sustainability. The keto diet can be challenging to maintain, and returning to a standard diet may lead to weight gain and potential cardiovascular risks. Making sustainable dietary changes that focus on whole foods and healthier choices may be a more effective long-term strategy for supporting cardiovascular health.

The keto approach can help you gain muscle

The ketogenic, or keto, diet is a very low-carb, high-fat diet that has been used for weight loss for the past 200 years. It has also been linked to various other health benefits, such as helping people with epilepsy, controlling blood sugar levels, and reducing the risk of chronic conditions.

Despite its popularity for weight loss, the keto diet can also help with muscle gain. In fact, many bodybuilders use keto as an approach off-season and during prep and report better results than when eating a more traditional high-carb or balanced macro diet.

According to Robert Sikes, a well-known keto bodybuilder, there are four key drivers of muscle growth:

• Consuming enough calories
• Eating enough protein
• Training with enough intensity and progressive overload principles
• Rest and recovery

Let's take a closer look at each of these factors and how the keto diet can support muscle gain.

Consuming Enough Calories

To build muscle, you need to consistently eat more calories than you burn. This means eating at a maintenance level or at a surplus. Use a macro calculator to determine your calorie needs and consider adding a custom calorie surplus of about 10% as a starting point.

The keto diet can be filling due to its high-fat content, so it may be challenging to consume enough calories. However, as long as you're hitting your protein goal, you can add additional fat to increase your calorie intake.

Eating Enough Protein

Protein is essential for building and repairing muscle tissue. It is recommended to consume 1.6 grams of protein per kilogram of body weight to optimize muscle growth. For competitive bodybuilders, up to 2.2 grams of protein per kilogram of body weight may be beneficial.

On the keto diet, aim for 25% of your calories to come from protein. High-protein, keto-friendly foods include game meats (venison, elk, bison), poultry (chicken, turkey), seafood (salmon, tuna, shrimp), eggs, and dairy.

Training with Enough Intensity and Progressive Overload Principles

In addition to nutrition, resistance training is crucial for muscle gain. This involves weightlifting or other strength-based exercises that challenge your body and promote muscle growth.

It's important to progressively increase the weight, reps, or sets as you get stronger to ensure your body is continuously challenged. Additionally, target different muscle groups in your workouts, such as upper body, lower body, core, and back, to induce muscle hypertrophy.

Rest and Recovery

Rest and recovery are vital for muscle growth. This is when your body repairs the microscopic tears in your muscle tissue caused by strength training.

Get 7-9 hours of sleep each night, reduce stress levels, and engage in active recovery exercises like walking or light yoga to support your body's recovery process.

Other Considerations for Keto Bodybuilding

Hydration and Electrolytes

Staying hydrated and maintaining adequate electrolyte levels are important for optimal performance. On keto, your body doesn't hold as much stored water, so drink plenty of water and generously salt your food.

Include potassium- and magnesium-rich foods in your diet, such as avocados, spinach, broccoli, tomatoes, tuna, pumpkin seeds, chia seeds, almonds, and salmon. You can also use an electrolyte supplement to support your hydration and electrolyte status.

Supplements

While not necessary, supplements can support your muscle-building journey. Consider the following:

• Electrolyte supplements to support hydration
• Protein powder to help meet your protein goals
• Exogenous ketones for an extra boost of energy during workouts

The keto approach can indeed help you gain muscle when combined with a well-structured workout routine and adequate nutrition. By consuming enough calories and protein, training with intensity, and prioritizing rest and recovery, you can successfully build muscle mass while following a keto diet.

Frequently asked questions