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The Palumbo Keto Diet


The Palumbo Keto Diet





Professional bodybuilder and fitness specialist Dave Palumbo developed the Palumbo Keto Diet for bodybuilders.  This ketogenic diet is an effective for preserving muscle mass while losing body fat. The Palumbo Keto Diet follows a very rigid diet plan at specific intervals. Any Keto diet has to be followed precisely in order to avoid health risks.

These diets are intended for very active athletes for periods of less than two months. Athletes should also consult their physicians before starting a new diet or exercise program.

Keto diets are temporary eating programs which consist of a high protein intake and a moderate amount of fats and very low carbohydrate intake. The basic idea of these diets is to place your body into a state of ketosis. It is required to regulate the status of ketosis because prolonged time like this can be harmful to the body. It takes three to four days to enter ketosis , so there is no need for alarm if it is not immediately noticed.

For a Keto diet to be successful resistance training and aerobic activity still needs to be practiced. Resistance training is required to preserve muscle mass and burn those excess calories. Aerobic activity is not as important but can help speed up the fat-loss process.

Glucose is the primary source of energy. Glucose is metabolized and transported to fuel daily processes of the body. When the diet lacks sufficient carbohydrates the source of glucose is insufficient and the body is forced to find fats. Fats are broken down into fatty acids and ketones thus providing fuel for the body. When performing regular resistance training additional fuel is required for the muscles causing the body to strip the body fat as well as fats consumed in your diet.

Ketogenic diets require a period of ketosis which should then be followed by a brief carbohydrate re-feed allowing the body to normalize and refuel the brain and body with glucose.

The Palumbo Keto diet requires the consumption of between 1 and 1.5 g of protein per pound of bodyweight, about 0.5 g of fat per pound, and very low carbohydrates. These should be split into six meals day for six days a week. To promote fat loss calorie intake should be reduced below the maintenance level.  On the seventh day, you are permitted to eat a "cheat meal," which can consist of carbs and generally unhealthy foods. This reintroduction of carbs allows the body to exit ketosis for a short time and absorb enough glucose to keep it working efficiently. This enables the reduction of cortisol levels, spares muscle, and resets the metabolism to allow fat loss.

Acceptable sources of food can come from whole meats such as chicken, fish, beef, lamb, turkey, and whole eggs. It is important to get plenty of omega-3 and omega-6 essential fatty acids in your diet by via eggs, fish or fish oil, and olive oil. Almonds and peanut butter are also a great source that should be limited.

Avoid all sources of sugar and starches except during the cheat meal. Fruits are also not permitted during this time. Fiber will aid in digestion and promote feelings of satiety. Fibrous vegetables like broccoli and spinach should be consumed regularly.
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