This post is devoted to the ckd diet (Cyclical ketogenic diet), which for some time has become one of the most popular reduction diets. The first time I met with this type of diet at the beginning of 96, the anabolic diet under the name, whose author was dr.n.med. Mauro Di Pasquale. This diet was described in the March issue of Muscule and Fitness.
Before I go through this description of diet principles, a few words about the history of ketogenic diet, the concept is not so new and is not derived from bodybuilding. It was discovered at the beginning of the 20s of the twentieth century when treating patients with epilepsy. It turned out that when the patients were given a hunger the symptoms of the disease ceased. Researchers found that in the case of people given a fasting, the body begins to burn its own protein and fat, secreting large amounts of ketone bodies and uric acid into the urine. Scientists have discovered that if such a fasting should end with the transition to a diet in which 40% is fat, uric acid secretion does not cease. A high fat diet is associated with ketosis, and the common name is a ketogenic diet. However, after a few years, drugs for epilepsy were discovered and this diet has been forgotten. A similar concept in the seventies was rediscovered by Dr. Robert Atkins, who published several books on it. Dr Kwaśniewski is promoting a similar concept at a fairly similar concept, the optimal diet under the name. However, the diet Both Atkins and Kwasniewski’s concept is not suitable for bodybuilders, it was not until 1995 that Dr. Mauro Di Pasquale published the book “The Anabolic Diet” in which he described the assumptions of the diet he called the anabolic diet. The purpose of this diet is to develop muscular tissue and fat loss. This diet is designed to stimulate the body to the maximum secretion of growth hormone and testosterone, and controlled secretion of insulin (another strongly anabolic hormone). I want to emphasize here that ckd has nothing to do with the “optimal diet Dr. Kwaśniewski. So much for the introduction.
What is CKD? -Cyclical Ketogenic Diet (i.e. a cyclic ketogenic diet)
This is a diet in which days when the intake of carbohydrates is very low (up to 30g), they become intertwined with days of high carbohydrate intake.
What is the purpose of this consumption of macronutrients?
Such shock truncation of carbohydrates causes the body to enter a state of ketosis after some time, lipolysis increases and the body learns a new way of obtaining energy from fat, both ingested and systemic. And because we have a negative energy balance, the missing amount of energy is obtained from supplementary fat.
What is ketosis and how does it affect the burning of fat and is it harmful to the body?
It may be from the end, ketosis is not dangerous for a healthy person, you have no diabetes or kidney disease, you can sleep well. Ketosis does not have a big effect on fat burning, it only affects anti-catabolism on muscle proteins when the diet is low in protein and informs Ketones appear in our blood.
Ketosis – is the final result of the body’s transformation from carbohydrate metabolism to fat metabolism, there are different kinds of ketosis but we are not interested in it. During ketosis, the body as a source of energy burns free fatty acids and ketone bodies.
Oki, we have a theoretical basis, so now
How to start ckd and what is the distribution of macro components on this diet?
For ckd we use a schedule of 1.5-2.2g of protein for every kg of body weight, up to 30g of active carbohydrates (active – that is, we do not count fiber, which is very important on every diet) and the rest is fat (of course, as healthy as possible). distribution of macronutrients we use for 14 days and later, if it’s hard for us to withstand (due to the small amount of carbohydrates) we can increase their number up to 100g. The macronutrient solution is an important matter but the secondary one is the most important
How to calculate the initial caloric demand?
We need caloric demand to properly select the amount of fats that are the source of energy in our diet. Or you can do it manually using different patterns (remember that these are purely theoretical calculations and the practice may have little to do, so it is important to observe the reactions of your own body).
We will try to make a calculation for an individual weighing 75 kg on average active
Here he gives one of the patterns
1. Multiply weights x 24 hours = basis caloric demand (BMR)
2. BMR x activity coefficient = daily caloric demand
1. Multiply weights x 24 hours = basis caloric demand (BMR)
2. BMR x 0.9 = correct BMR for women
3. Improved BMR x activity coefficient = daily caloric demand
Very active = 1.4 – 1.5 (Daily intensive exercise + physical work for the greater part of the day)
Active = 1.3 1.4 (Daily intensive exercises + work ‘on legs’)
Medium Active = 1.1 – 1.2 (Exercises 3 times / week + sitting work)
Low Active = 1 (no exercise + sitting work)
So we’re substituting
75x 24 = 1800
1800x 1.2 = 2160
So we get the theoretical need for kcal and now we divide
Protein 2.2X 75 = 165g = 660 kcal from proteins
Carbohydrates 30g = 120 kcal from carbohydrates
Fats 2160-660-120 = 1380 kcal from fat, which gives about 153g
We already have the amount of kcal and the weight of micronutrients. So now the question arises, what to eat?
First of all, we need to base ourselves on healthy fats (EFAs), lean proteins and carbohydrates from vegetables and bran.
Lean meat protein, fish, eggs, lean cheeses, protein wastes.
Carbohydrates vegetables, wheat bran (better choice) and oats.
Cold pressed oils (unrefined), fatty fish, nuts and seeds.
An important role in the diet of ckd is played by fiber, which is contained in vegetables, bran (a lot of wheat) and flakes, it is recommended to consume large amounts of at least 20-30g, it is best to add it to the diet mentioned a few times I exchanged wheat bran and a large amount of low carbohydrate vegetables.
What to avoid?
Well, what is it? Carbohydrates, Ok jokes aside. We avoid unhealthy fats and processed foods, forget about mayonnaise, sausages, sausages (unless we have a source and know what is there), refined oils, fatty cheeses and meats, bacon and pork fat, canned fish and steamers. The closer the foods we eat, the better we eat
We spread out all this for 5-7 meals, every 2.5-3 h so that our metabolism worked all day at the highest possible speed, meals we eat protein – fat.
We know well what to eat, how much and when for low carb days, but what to eat on landing days
What and how long to eat on landing days?
Days of landings (carb-up), we do every 7-14 days depending on the amount of our fat to burn, the more we load, the less often we charge.
It is best to start charging in the morning or after the last workout in a given cycle. There are two charging schools we charge according to the pattern or until our silhouette “floods the water will become less detailed. Also charging can take anywhere from 12-48 hrs, I personally recommend shorter and more frequent charging (lower risk of fatness). On the day of loading we consume 2g of protein per kg of body weight and 60g of fat and 6-10g of carbohydrates (it’s about glycogen congestion) At the beginning, it is best to consume simple carbohydrates (glucose) and later complex (eg cereal, cereal, rice), of course a certain amount of sweets is allowed.
You can read also: Low-Carb Diets