Regardless of the diet you are on, gaining weight is all about increasing your calorie intake.
Due to a metabolic condition that I was diagnosed with, I combined a Ketogenic Diet with Intermittent Fasting. That equated to a calorie deficit.
I dropped 17 lbs in 35 days, which wasn’t my intent.
I then decided to gain the weight back while on the Ketogenic Diet. Since Keto restricts protein to up to 25% of total calorie intake and carbohydrates are limited to 50 grams per day. That meant that I needed to dramatically increase my fat intake, which I did.
I gained back around 15 lbs by increasing my calorie intake.
With that in mind, let look another similar example…
The Twinkie Diet
Mark Haub, MS, teaches Nutrition at Kansas State. Haub decided to demonstrate to his class that foundation of weight loss (the same is true with gaining weight) is based on calories; rather than something like the Glycemic or Insulin Index.
Haub went on a Junk Food Diet for three months and ended up losing 27 lbs. Ironically, as per Haub, his cholesterol numbers improved; demonstrating that losing fat/body weight is fundamental with improving Blood Lipid Profiles.
Everything Works For Beginners
When it come to diet, exercise, anything new, beginners excel quickly.
With most diets, some muscle loss usually occurs.
With that in mind research has demonstrated that,
- High Protein Intake In Calorie Deficit
When a High Protein is consumed in a Caloric Deficit diet, more muscle mass is preserved.
- Ketogenic “High Fat” Diet
When on a Ketogenic Diet in a Calorie Deficit Diet, more muscle mass is preserved.
One of the primary factors to this is that body fat is primary used for energy, sparing muscle mass. Greater levels of Leucine (the anabolic amino acid) are preserved, even increase in individual on the Ketogenic Diet.
Amount of Protein Per Meal
This is a vital component for all diets, especially a Ketogenic Diet.
Research (Drs Donald Layman and Layne Norton) determined that approximately 40 gram of quality protein per meal is required to trigger the anabolic, muscle building effect in older individual.
There is a genetic cap when it come to gaining size, weight, strength, etc.
Training On The Ketogenic Diet
Training on the Ketogenic Diet require a different approach; due the fact that fat rather and glucose is the primary fuel source
The Three Energy Systems
When it come to the Training on the Ketogenic Diet; training need to be performed in two of the Three Energy Systems.
1) Phosphagen Energy System
This utilizes ATP for fuel rather than glucose.
Thus, individual on a Ketogenic Diet, Carnivore Diet or the Standard American Diet will perform equally.
The Phosphagen Energy System is where Maximum Strength, Power and Speed are trained.
Bodybuilding/Hypertrophy Training reside to much greater degree in the Glycolytic Energy System.
However, when on a Ketogenic Diet or Carnivore Diet, Cluster Set Hypertrophy Training allows individual to “Game The System”; eliciting the same results.
Think of Cluster Set Hypertrophy Training as driving a different way home that is essentially the same distance.
2) Glycolytic Energy System
Individual on the Ketogenic Diet and perhaps the Carnivore Diet won’t perform as individuals on a high carbohydrate diet.
3) Oxidative Energy System
Keto Adapted individual usually perform very well in the Oxidative Energy System.
Endurance Athletes performance on the Ketogenic Diet has substantial research demonstrating it effectiveness.