BY JONATHAN VALDEZ
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STRICT ADHERENCE TO
LOW-CARB DIETS COULD
DERAIL YOUR PROGRESS.
Will a low-carb
or keto diet keep me
from making gains?
The ketogenic diet was originally
devised to assist with controlling
epilepsy in children, but it isn’t
recommended for adults because
it’s very difficult to follow. You will
be eating about 30 to 40 grams
of carbohydrates a day, or eating
3 or 4 grams of fat for every 1 gram
of carbs and protein, which
means you’ll get about 60 to 80%
of your diet from fat sources, while
carbs may be 2 to 4% of the diet,
whereas it’s normally 45 to 65%
of the diet.
Most research has shown that
a low-carb or keto diet will do
more to help you with maintaining
weight loss versus assisting in any
muscle gains. And in order to
maintain lean body mass during
weight loss, a higher protein intake
is needed, around 0.5 to 0.8 gram
for every pound you weigh. In
#1 Most
addition, more research seems
more promising in the endurance
arena versus muscle building, which
is not surprising since muscle is
made out of muscle glycogen, and
muscle glycogen is derived from
carbohydrates, while fat is stored
in fat cells.
The bottom line is, if you’re
consistently doing strenuous
exercise, you’re not going to perform
as well without some carbohydrates.
And remember that keto diets cut
out a bunch of food groups like
fruit, dairy, grains, and many
vegetables, so if you are on it you
may need to take supplements
so you aren’t missing out on key
vitamins and minerals.
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Jonathan Valdez, R.D.N.,
A.C.E.-C.P.T., is the owner of
Genki Nutrition, a nutrition
wellness and counseling
business in New York City.
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