One of the most commonly asked questions (by fitness-minded individuals) during this time of quarantine is, “How should I adjust my diet in order to keep my muscle intact and body fat from increasing?” And this is not surprising considering many of us are not able to train as intensely while at home, nor are able to remain as “active” in general – with the overall result being a measurable reduction in metabolic rate, along with a decreased daily caloric burn.
An excellent option in this situation would be to implement the ketogenic diet into your regimen, which has proven to be a very effective strategy for maintaining, or even improving one’s body composition when cycled properly with a more standard dietary approach.
The nuts and bolts of a keto plan is to consume most of your calories in the form of fats, while maintaining a medium to high protein intake with very minimal carbohydrates. Normally, dietary carbs would be converted into glucose to help fuel brain function and maintain energy for daily activities. However, on a keto diet, because very little carbs are available, the body must then convert (both consumed and stored) fat into fatty acids and ketone bodies, which will then act as the main source of energy for everything we do.
The “magic” of the keto diet does not truly kick into high gear until one reaches a state of ketosis. This occurs when your ketone levels in the blood are at or above 0.5 mmol/L. However, for some, reaching ketosis can be an unpleasant experience, causing what is known as the “keto flu.” Symptoms include constipation or diarrhea, headaches, bad breath and muscle cramps. As well, many experience low energy, decreased ability to focus and increased irritability.
This is why using a supplemental BHB ketone formula is a very smart choice when entering into a keto diet. Not only will you reach ketosis much more rapidly, but also you will maintain it far more easily. In addition, you may avoid any potential side effects, and find the transition from a standard diet to a ketogenic one literally seamless. When choosing a BHB ketone product I highly recommend one that is bonded to magnesium and calcium rather than sodium, which can be healthier and help keep your muscle definition from getting blurred.