Ketogenic Diets: High-fat or High-Protein – Q&A
I’m familiar with the “true” ketogenic diet of 90% fat which historically is a medical diet used to assist in controlling seizure prone individuals, but it has the added advantage of being a fantastic way to shed weight while keeping the brain fed. In your RAPID FAT LOSS diet, you say it’s basically a ketogenic diet but without the dietary fat – why? If I were to choose between the 2 ketogenic diets, why choose 90-95% PROTEIN over 90-95% FAT????
Adjusting the Diet
In various places on the site, I have made the comment that such things as caloric intake and activity will have to be adjusted based on real-world fat loss. For example, in the Q&A on How to Estimate Maintenance Caloric Intake, I pointed out that one of the reasons that I use the quick estimates for such things as maintenance calories and setting initial caloric intakes is that they always have to be adjusted anyhow.
Body Composition Recommendations
Finally, in this article, I want to give some concrete recommendations on how to put this information to use, with some specific recommendations about measuring and tracking body composition. First off I want to discuss one last potential problem with body composition measurements; then I’ll make some specific recommendations about which methods to use, when to measure body composition and how best to make use of the information I’ve presented.
9 Ways to Deal with Hunger on a Diet
To say that human hunger is complicated is a vast understatement. To cover it in detail would require a series of articles or perhaps an entire book. Research continues to uncover numerous interacting and overlapping hormones (such asleptin, ghrelin , peptide YY, GLP-1 and others) that monitor how much and what someone is eating (along with their body weight) and those all send a signal to the brain that drives a number of processes, not the least of which is hunger.
Insulin Sensitivity and Fat Loss
In theory, you can make arguments for or against any of these approaches in terms of superiority. In the real world, it’s not quite that simple. You can always find folks (and this is true whether they are bodybuilders or just general dieters) who either succeeded staggeringly well or failed miserably on one or another approaches.
Fat Loss for Athletes: Part 3
The final issue I want to discuss regarding fat loss for athletes is how training can or should be modified while dieting. Again, this is a place where a lot of people make mistakes and where (especially given the role of anabolics in bodybuilding preparation since about the 80’s) following bodybuilders can be problematic. I’ll come back to this below.
Fat Loss for Athletes: Part 2
As mentioned above, this is the single most important aspect of fat loss as far as I’m concerned. It’s usually pretty trivial to out-eat the calories burned from training and if you don’t control calories you’re not going to lose fat no matter what you do. And all of the weird macronutrient manipulations still don’t make a shit’s worth of difference if calories aren’t controlled so you can stop worrying about food combining, or not eating carbs after 6pm or whatever. With no exception all of those strategies only work to hide caloric restriction in the guise of something else. It’s still calories at the end of the day.
Fat Loss for Athletes: Part 1
Losing body fat is often an issue for athletes and there are various and sundry (yes, sundry) reasons that they either want or need to do this. Clearly for the physique sports (bodybuilding, fitness, figure), it’s an issue of appearance. For performance sports (everything else), losing fat or weight can often improve performance. Either the athlete can get into a lower weight class (if their sport has such) or they can improve their strength or power to weight ratio, improving performance.
Diet Percentages: Part 2
On a day to day basis, your body has certain nutrient requirements, a topic which is discussed in detail elsewhere in this book. As described in those chapters, those nutrient requirements are generally related to how much you weigh (or how much lean body mass you have). There are a few exceptions, places where the requirements for a given nutrient are absolute which I’ll mention when necessary.
Diet Percentages: Part 1
Commonly, when you see diet plans laid out, the intake of the various macronutrients (protein, carbohydrate, fat) is presented in terms of percentages of total caloric intake. So you might see a diet which was 60% carbohydrates, 30% protein and 10% fat or some other set of percentages. Or you’ll see recommendations that ‘…athletes only need 15% of their calories from protein.’ or ‘don’t eat more than 30% of your total calories from fat’, that sort of thing.