First let me briefly explain what a ketosis diet is. A ketosis diet, is a diet where your brain tells the body to start utilizing body fat for energy instead of carbohydrates. Therefore carbohydrates become under-utilized and fats become your new found friend. Sounds crazy?? Well funnily enough this diet has existed for years: For those who can remember the Atkins diet in the late 80s and early 90s, the ketosis diet is very similar to this.
The reason for using this diet, is simply to ensure that you keep your blood sugar as low as possible, thus preventing massive insulin spikes throughout the day that you may get from eating carbohydrates. Furthermore the diet prevents the individual from not becoming insulin resistant by drastically reducing any direct carbohydrate sources. The diet also aims to use a mix of poly unsaturated fats, mono unsaturated fats, and omega fatty acids to help you lose any excess body fat. But be warned, this is probably one of the hardest diets to do, as it really plays with your mind, so be ready!.
Sample Ketosis Diet
Meal 1: 8 egg whites 3 yolks and a handful of steamed greens
Meal 2: 12-15 almonds and a protein shake
Meal 3: 200g Tuna in Olive oil and a large mixed green salad
Meal 4: A very low carb protein bar like MegaLow bar from NextGen Supplements
Meal 5: Protein Shake with 2tbs of all Natural peanut butter
Meal 6: 250g flank or sirloin steak with heaps of green vegetables
Meal 7: 40grams casein mixed in water and 2 tbs of all natural peanut butter.
*remember to keep net carb intake under 50grams for this diet to be effective*
The next diet which I will give a sample of, will be the low carb diet. This is another fan favourite because the individual still has a bit of carbs to keep him sane and still drop BF fairly quickly. I would call it a ketosis diet with a twist.
Sample Low Carb Diet
Meal 1: 30 to 40grams of cooked oats in water with 10 raisins and 8 egg whites or a protein shake
Meal 2: 15 almonds with a protein shake or a 180grams of tuna in spring water or 200grams of tilapia
Meal 3: 200grams chicken breast basted with a little Nandos sauce and 1/2 a cup of cooked white or brown rice
Meal 4: Low carb protein bar or shake with small green apple.
Meal 5: 250 to 300grams of flank or rump steak with a big green salad
Meal 6: 40grams casein shake mixed in water and 1 to 2 tbs of all natural peanut butter.
*as you can see this diet is quite similar to the ketosis diet, but it's a bit more manageable due to the introduction of some carbs in the diet*
The next diet which I will explain, is called the carb cycling diet. This diet enables the dieter to have more carbs in his/her diet. It will enable the dieter to train harder and will look fuller throughout the day and the carbohydrates will keep him/her sane. But unfortunately not many dieters can be on this diet unless they are already under 10% BF or 13% BF for females. Although from my experiences, some bodybuilders would like to be on this diet and still think they can get shredded while sitting at way over 17% BF 10weeks out from the comp!! Personally I think these guys are either dreaming or delusional. This diet is only meant for lean individuals with a high metabolic rate or they possess the genetics of Kevin Levrone!!! So here is the sample diet.
Carb Cycling diet or also known as "grow into the show" diet
Meal 1: 8 egg whites and 2 cups cooked oatmeal
Meal 2: 250grams chicken breast and 2 cups cooked rice
Meal 3: 200grams very lean steak with 1 cup cooked rice
Meal 4: 250 grams chicken breast with 2 cups cooked rice
Meal 5: 200grams chicken breast or tenderloins and 1 medium sized sweet potato
Meal 6: WPI shake with 1 cup cooked oats.
*as you can see, there's quite a lot of carbs in this diet, so be wise and think if this diet will even work for you, if you think it will, then by all means but You have been warned*
So ladies and gentlemen, I hope these sample diets will give you an insight on the different diet approaches which are available today. Whichever diet you choose, please make sure you stick to it and push on. This is where it separates the men from boys and the women from girls!! If dieting was easy, we would see a lot of Arnold Schwarzeneggers walking around. To end this article, I will quote the governator himself. Thank you and have a safe and pleasant weekend and good luck in whichever diet you choose!
*on a final note, these sample diets are just guidelines, feel free to change the quantity or portion sizes to suit your needs*
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