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.