Since the ancient times, the Inuit tribes of the arctic regions have lived only on a diet comprising of meat, fish, and fish and animal oils. And these people are absolutely healthy as compared to the vegetable and farm produce eating people of the rest o the world. And this becomes a hot topic of debate for everyone in the field of dietary sciences, medicine and fitness.
How are these tribes healthy even though they eat only meats and oils - that's only proteins and fats?
There have been theories that their genetics are responsible - but these theories have been smashed by research and studies and the pioneering effort of an explorer by the name of VILHAMJUR STEFFANSON, who actually made himself a subject to the experiment an lived entirely on an inuit diet - without any sideeffcts whatsover.
This diet, comprising of only meats and oils is called a KETOGENIC DIET.
KETOGENESIS: What does it mean?
The human body, as widely studied in the agrarian world today, widely relies on glycogen (carbohydrates) for producing energy for its functions. Now when this abundant energy source of glycogen, for some reason depletes and is no longer available to the liver, the body triggers a survival function. The body now starts breaking down Fatty acids and Proteins for energy production. Much like switching a car engine from petrol to CNG, or an electrical source from AC to DC.
As per the wikipdia: When glycogen stores are not available in the cells, fat (triacylglycerol) is cleaved to provide 3 fatty acid chains and 1 glycerol molecule in a process known as lipolysis. Most of the body is able to use fatty acids as an alternative source of energy in a process called beta-oxidation. One of the products of beta-oxidation is acetyl-CoA, which can be further used in the citric acid cycle. During prolonged fasting or starvation, acetyl-CoA in the liver is used to produce ketone bodies instead, leading to a state of ketosis.
How does Ketosis help in BodyBuilding?
When it comes to competitive bodybuilding, there are two stages: Gaining and Cutting.
The gain phase is where the athletes are on a high carb, high protein diet supplementing their workouts as they are trying to gain as much muscle mass (size) as possible.
The cutting phase is when a bodybuilder is trying to cut down on fat so that the muscle definition can be seen through the skin.
Therefore in the cutting phase, many bodybuilders switch to a ketogenic diet - of only high amounts of proteins and healthy fats rich in omega 3 - thus forcing their bodies to burn all the fat that they have accumulated for energy and thus cause a higher rate of fat loss without losing too much muscle mass.
Can you keep switching between ketosis and a regular diet?
NO. unless you are doing it just for fun and results don't matter. which i hope is not the case.
Coz as i said before, it is a switch in the system. Your body is switching to an alternate energy source. It takes time for your body to adapt to it. and once it has adapted to it, it takes time for your body to switch back to accepting glycogen as the primary energy source.
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| If you are going on a ketogenic diet, to test if your body has actually switched to ketosis for energy, you can test your urine with KETOSTIX. It is a commonly used diabetic testing aid that tests the levels of ketone in your urine. |
KETOSIS FAILURE: if you consume more than 30 grams of carbs in a day, your body will automatically switch back to buing glycogen for energy. So mind you, there are no cheat days on a ketogenic diet.
What 'to and not to' eat on a Ketogenic Diet?
Meats, Eggs, Poultry, Fish, Fish Oils, Whey Proteins, Peanut Butter, Protein Bars.
One bowl of salad of cucumbers, watermelons, onions and fibrous fruits every day.
No dairy products. No sugar. No grains. No Beans. No Agro produce whatsoever.
What Supplements enhance a Ketogenic Diet for fat loss?
Whey Isolates, Fish Oils, Carnitine, Caffeine, Guarana.
PS: Switching off carbs can result in cramping of muscles during intense workouts.
Taking a potassium supplement and a BCAA mixture keeps muscle cramps and fatigue at bay.
Does a ketogenic diet affect your fitness levels?
Now this is a point on which many fitness professionals would argue. Professional bodybuilders that i have spoken to say that your strength reduces on a ketogenic diet - which is scientifically quite sound. You might not be able to lift the same amount of poundage on a ketogenic diet as you might be able to on a fully carb loaded day.
But research argues that not only are the inuit tribes STRONG and RESILIENT in terms of endurance, but also explorer
Frederick Schwatka, pulled off one of the greatest feats of endurance (long distance sledging across the arctic) on a fully ketogenic diet.
From my own experience i can say that as my body is used to carbs as a dominat source of energy, when i switched to ketosis, the first week was a struggle. I felt drained, weak and not as strong as usual. Even my poundages (amount of weight i lift in a particular exercise) dropped considerably. But by the second week i was feeling quite normal and my poundages returned to normal - in fact i was feeling quite lighter and breezier. I don't discount a feeling of placebo here though resulting from the confidence felt at losing weight and gaining a definitive muscle definition.
In a nutshell, I lost 4 kgs on a purely ketogenic diet in a month - and most of it was fat loss. Most of my muscle and water remained intact.
But come what may, if you plan to adopt this diet, do consult a proper nutritionist and a not a quack.
this diet can lead to comatose rsulting in death in diabetic patients.
And it is also reasonably expensive to maintain in areas where meat is not abundant.
So, be wise. Do your own research. Consult an expert. and all the best!
- Pushkaraj Shirke
