NUTRITION

Before I describe the specifics of my dietary program, I should mention a few important points:

The low-fat diet has recently been subject to some criticism, but it is the simplest and most popular method of dieting, except for the classic "calorie-counting" diet (which is, to some extent, a "starvation" diet). In recent years, nearly all food producers and marketers have jumped onto the "low-fat" bandwagon, and government regulations regarding the labeling of processed foods make this diet rather easy to follow. Although my personal diet practices have gone beyond the simplicity of the low-fat diet, I must admit that my initial weight loss of 35 pounds in the summer and autumn of 1995 was due to a low-fat diet; therefore, I give credit where credit is due.

The basic concept of a low-fat diet is rather simple: calories from fat should be limited to fifteen to twenty percent (15-20%) of the total dietary calorie intake. Due to government labeling regulations, this standard is fairly simple to follow with processed foods; the labels will usually tell you how many calories from fat are in a given serving, and the labels will also tell the total amount of calories in that serving. Simple math (maybe with the assistance of a calculator) will tell you the percentage of fat calories. Simple but effective.

With unprocessed foods, such as fresh meats, fruits and vegetables, nutritional charts with protein, carbohydrate, and fat contents are plentiful and available everywhere. These charts will usually give the amount of each component in terms of the number of grams in a 100-gram portion. Those charts may also measure the amount of dietary fiber, vitamins, minerals and other nutritional components. To determine the calories from fat, a little more math is required, using the following values:

• Protein: 4 calories per gram
• Carbohydrates: 4 calories per gram
• Fat: 9 calories per gram

Why does this diet work? The values shown above should give you a hint. Fats contain more than twice as many calories per gram as do proteins and carbohydrates. Thus, you can consume twice the weight in food containing protein and carbohydrates as you can in food containing fat, yet you still consume less calories. Furthermore, low-fat diets tend to promote the consumption of fruits and vegetables, which automatically increase the intake of dietary fiber, thereby "pushing" unused nutrients through the gastrointestinal tract for elimination.

When using a low-fat diet for bodybuilding purposes, there are additional considerations. Protein intake should be higher than usual. The minimum recommended amount of daily protein for building muscle is one gram of protein per kilogram (2.2 pounds) of body weight. Low-fat sources of protein include chicken, turkey, fish, and some dairy products. Tuna is a favorite source of inexpensive, low-fat protein for bodybuilders and powerlifters, and a special collection of tuna recipes, including numerous recipes for the infamous "Tuna Shake" can be found at Deepsquatter's Tuna Shake Page. Cottage cheese is one of my favorite dairy products and is very high in protein and low in fat. And one of the most common bodybuilding supplements is whey protein powder, which has an extremely high protein content and is widely available. I personally prefer to use generic whey protein powder, rather than the highly-touted whey protein mixtures sold by the major supplement companies, and my own low-cost, low-fat/high-carbohydrate "protein shake" formula can be found at The Enforcer's Low-Fat Protein Drink.

Finally, it should be noted that diets which are low in fat are also high in carbohydrates. Insulin is an key element in carbohydrate metabolism, and the rate at which insulin causes carbohydrates to metabolize is an important factor in effective low-fat dieting. The "glycemic value" of a given food is a measure of how fast that particular food will raise blood sugar. High blood sugar promotes insulin production. And an elevated insulin level will cause the carbohydrates which are not promptly metabolized to be converted to body fat. Furthermore, high insulin levels will quickly reduce the blood sugar levels, creating a craving for more carbohydrates and causing an urge to overeat. Therefore, unless one is planning to immediately engage in high-intensity exercise, it is generally recommended that a low-fat dieter consume carbohydrates with a low glycemic value. A detailed chart of the glycemic values of numerous foods, known as the Glycemic Index, can be found at The Glycemic Index Lists.

The "high-fat/low-carb" diet is, to say the least, highly controversial. It is not recommended for diabetics, children or pregnant women unless specifically recommended by a physician. It also defies the conventional wisdom of the current "low-fat" craze, and those with a limited understanding of nutrition will automatically ask, "How can I possibly lose fat by eating mostly fat?!" But it does work, and it does so very effectively. It is the diet that I use for about four to six months out of the year, and it has been quite successful in reducing my body fat percentage beyond the range which I could achieve with a low-fat diet, yet it has still allowed me to the maintain most of the muscle mass which I have worked so hard to attain.

The more accurate term for this type of diet is "cyclical ketogenic diet" (CKD). It is "cyclical" because the high-fat/low-carb regimen is limited to about five days per week, usually Monday through Friday; on the weekends, the dieter consumes carbohydrates, usually in very large amounts. And it is "ketogenic" because the main purpose of the diet is to place the body in a metabolic state known as "ketosis." When carbohydrates are strictly limited, insulin levels will decrease to a mere trickle, and in the absence of quick and easy carbohydrate metabolism, the body begins to burn fat, both dietary fat and stored body fat. When fat is metabolized, it produces ketones, and the body starts using ketones for fuel rather than the glucose normally produced by carbohydrate metabolism. The normal body will function well burning ketones, but fat metabolism is not as efficient as carbohydrate metabolism, so many of the ketone byproducts are eliminated, most notably in the urine (which can be detected by with diagnostic tools such as Ketostix). Once this state of "ketosis" is established and the body starts burning ketones instead of glucose, stored body fat will be actively metabolized along with dietary fat. If the intake of dietary fat is not too high, the body will actively seek its ketone fuel from stored body fat, resulting in significant fat loss.

A number of books have been written on ketogenic dieting, the most notable being Dr. Atkins' New Diet Revolution by Dr. Robert C. Atkins. However, Dr. Atkins recommends a "straight" ketogenic diet with no weekly shift to carbohydrate metabolism. The recent interest in the cyclical ketogenic diet has been the result of books that place a greater emphasis on the use of the diet in bodybuilding and strength training: The Anabolic Diet by Dr. Mauro DiPasquale, and BodyOpus by Dan Duchaine. Although these books give detailed explanations of the diet and specific recommendations for dietary intake, the following is the basic concept "in a nutshell":

During the weekdays, Monday through Friday, consume:

• Approximately 55% to 60% of calorie intake in fat;
• Approximately 30% to 35% of calorie intake in protein;
• Most importantly, less than 30 grams per day in carbohydrates.

During the weekend, Saturday and Sunday, consume:

• At least 50% to 60% of calorie intake in carbohydrates;
• Moderate levels of fat, about 30% to 35% of calorie intake;
• Lower levels of protein, about 10% to 15% of calorie intake.
• Some sources recommend an even higher carbohydrate intake.

Eat frequent, small meals, about five or six times per day.

During the weekdays, don't let calories from fat go below about 40% of the calorie intake. Sufficient amounts of fat are necessary to begin and maintain ketosis, and because the body burns fat less efficiently, regular fat consumption keeps the metabolic rate rather high.

Take daily multivitamins. Foods which are rich in carbohydrates also tend to be those which contain a lot the essential vitamins and minerals. Daily consumption of multivitamins helps to restore those important dietary elements in the absence of high-carbohydrate foods.

Drink plenty of water; ketogenic diets tend to cause dehydration.

A fiber supplement is highly recommended. Foods that are high in fat and protein, and low in carbohydrates, also tend to be low in dietary fiber. Insufficient fiber intake can lead to some very nasty constipation. Although fiber supplements contain some carbohydrates, they are generally not metabolized, and the use of moderate amounts of a sugar-free fiber supplement will not prevent ketosis.

The purpose of the weekend carbohydrate-loading phase is to flood the body with carbohydrates, drastically increasing insulin levels and driving glucose into the muscle fibers. This replenishment of glucose in the skeletal muscles is important to maintaining strength and muscle mass. There is some debate between proponents of CKDs as to whether the weekend carbohydrates should be high or low in glycemic value. Some favor highly glycemic carbohydrates to create a high "spike" in insulin levels, which forces large amounts of glucose into the muscle fibers. Others favor less glycemic carbohydrates for a more gradual production of glucose, warning that high insulin spikes can cause significant storing of body fat and make it more difficult to enter ketosis during the following week. My personal preference is to begin the weekend with highly glycemic carbohydrates to create an initial insulin spike and to progress into carbohydrates with a lower glycemic value over the course of the weekend. A detailed chart of the glycemic values of numerous foods, known as the Glycemic Index, can be found at The Glycemic Index Lists.

At first, the variety of foods available for consumption during the weekday ketosis phase will seem quite limited; however, a little creativity in recipes and menu planning will make things a lot more tolerable. Some food preparation skills will be necessary because prepackaged meals are not designed for low-carbohydrate diets, but with some practice, and little artificial sweetener for the nagging "sweet tooth," meals and snacks will eventually become easy.

One of the most important aspects of choosing foods which are high in fat and low in carbohydrates is RTFL: Read The F***ing Label. Government labeling requirements make it easy to determine the levels of fats and carbohydrates in processed and packaged foods, and a good nutritional chart will contain values for most fresh foods. But be careful to determine the "serving size" in counting grams of carbohydrates; one learns very quickly that carbohydrates can quite easily exceed the thirty-gram daily limit if one is not vigilant about the amounts consumed.

The foods most likely to be high in fat and protein, and very low in carbohydrates are animal products, including:

• Beef
• Pork
• Lamb
• Chicken
• Turkey
• Fresh fish
• Canned tuna and salmon

Some animal products will have very modest carbohydrate levels, including:

• Shellfish
• Eggs
• Cheese
• Sour cream

Of course, pure fats and oils are acceptable, but some care should be taken to limit saturated fats and to favor monounsaturated fats and Omega-3 fatty acids. I personally love butter, but I try to limit the amount I consume. Canola oil and flax seed oil are particularly good. Mayonnaise may be used freely, as long the particular brand does not contain too much sugar.

Some nuts are good, but only in limited amounts. Nuts naturally contain a lot of fat and a modest amount of protein, but they also contain a fair amount of carbohydrates. Almonds and peanuts seem to be the best. Limited amounts of peanut butter are also acceptable, but natural peanut butter is best, since most commercial brands tend to contain dextrose, a highly glycemic carbohydrate.

Fruits and vegetable are generally not acceptable during the weekday ketosis phase, particularly those which are high in sugars. However, some have only a modest carbohydrate level, particularly those which are high in fiber and water content, and those may consumed in limited amounts. They include:

• Lettuce
• Spinach
• Broccoli
• Cauliflower
• Asparagus
• Green beans
• Eggplant
• Alfalfa sprouts
• Bean sprouts
• Green peppers
• Zucchini
• Mushrooms
• Olives
• Pickles

Finally, if there is a desperate need for sweets, aspartame (NutraSweet) can provide a solution. Sugar-free diet soft drinks can be filling and will supply much-needed water intake. Sugar-free gelatin can provide a sweet snack with minimal carbohydrates. For an even creamier gelatin snack, a moderate amount of heavy whipping cream can be added, although I have found it preferable to use heat-softened cream cheese, mixed with a small amount of hot water, which has the same consistency with less carbohydrates. And my own personal recipe for a thick, creamy drink which is high in protein, fiber, and monounsaturated fat, and low in carbohydrates, can be found at The Enforcer's Low-Carb Protein Drink.

There are a few disadvantages to a ketogenic diet. One problem is related to mental acuity during the initial stages of the diet. The human brain needs energy from carbohydrates. Eventually, many brain functions can be fueled by ketones (although some functions will always require some minimal amount of carbohydrates). During the first week of a ketogenic diet, the brain has not yet learned to function efficiently during ketosis, so one's mental acuity is likely to be reduced, i.e., one is likely to feel unusually "stupid." This effect will usually pass after the first week or so of ketogenic dieting, particularly if the diet is a CKD where carbohydrate intake is permitted during the weekends. However, it is recommended that one not begin a ketogenic diet during a week where significant mental acuity is required.

Another disadvantage of a CKD is more obvious: insatiable carbohydrate craving. This will be worse with some people than with others. During the first week or so of the diet, one will likely feel "weird." This is to be expected. The body is adjusting its metabolism from burning carbohydrates to burning ketones, and the shift in metabolism is certain to cause some physiological reactions. One will naturally crave carbohydrates, the fuel which the body has become accustomed to burning. Part of this craving is physiological, while another part is purely psychological. It is extremely difficult for some people to abandon certain foods that they dearly love, even for a brief period of five days. Some people may be addicted to sugary foods like candy and ice cream; others may be addicted to starches such as pasta and baked goods. If they can get past the nightmarish idea of going without these foods for five days, they will usually find that the first week is the most difficult, and that the diet becomes easier over the next few weeks.

The advantages of a CKD are numerous. From the viewpoint of a bodybuilder, the most significant advantage is that the diet tends to spare muscle. When the body is burning carbohydrates on a regular basis, if carbohydrates are depleted, the body will begin to metabolize protein before it starts metabolizing fat. That means that the body will start burning muscle mass for energy! Because a person using a CKD has shifted into ketosis, the diet tends to have "protein-sparing" effect which significantly reduces the burning of muscle mass for energy. Although some muscle mass will be lost any time a person engages in a "weight-loss" diet, it had been estimated that a CKD will result in weight loss that is about 90% fat and 10% muscle, as compared to a low-fat diet, which results in weight loss of about 60% fat and 40% muscle. Some nutritionists will dispute these figures, but anecdotal evidence from those who scrupulously follow a CKD (including myself) tends to support those findings.

Another advantage of a CKD tends to be an increased energy level. After the unusual effects of the first weeks of ketogenic dieting, one will likely find an increase in energy. This may be due to multiple factors. First, the higher metabolism rate required for burning fat, as opposed to carbohydrates, will increase one's metabolic rate. Also, the absence of carbohydrates in the diet will reduce the body's secretion of insulin; in turn, that will reduce the feelings of sleepiness and fatigue which result from insulin spikes driving down blood sugar levels, thus causing brief periods of hypoglycemia.

In summary, the cyclical ketogenic diet is difficult to begin, but once a person has become initiated, it is usually extremely effective in reducing fat while maintaining muscle mass, and it is much simpler than it first seems. This review of the diet is very simplistic and is designed for novices who wish to learn more about it, or who may want to experiment with it for a few weeks. More detailed information on cyclical ketogenic diets may be found at:

No commentary on diet would be complete without a discussion of the starvation diet. The concept of this diet is quite simple: one consumes substantially less calories than one burns. The most popular version of this diet is the "Thousand-Calorie-A-Day" diet. There is no question that starvation diets work. Nazi concentration camps were proof positive of that fact. But for many reasons, it is not recommended for bodybuilders, nor for anyone else who desires to maintain healthy and permanent weight loss. Some of those reasons are:

Starvation diets are only highly effective in their initial stages. After a few days of substantial calorie deficits, the body develops it own defense to imminent starvation: it automatically reduces metabolism. Thereafter, the dieter feels weaker because the body is producing less energy from available calorie resources. But this is simply the result of the body protecting itself. If the brain senses life-threatening starvation, it will reduce the rate at which the body burns fat (and lean muscle) in order to prolong life until adequate food resources can be found.

Starvation diets deplete muscle mass. As previously stated, the body will metabolize internal protein sources as easily as, if not more easily than, it will metabolize fat. That means hard-earned muscle mass. This is not a difficult concept. A quick look at the victims of Nazi concentration camps reveals that their starved bodies had very little muscle, as well as being almost totally devoid of fat.

Starvation diets do not initiate alternative eating habits. Although someone on a low-calorie diet may learn to eat foods that are low in calories for their weight, the most important aspect of the diet is counting calories, not gauging nutritional values. When the person reaches the target body weight, he or she will resume the same type of eating that existed before the diet. This will gradually lead to fat gain, thus leading to the endless cycle of dieting known as "yo-yo" dieting.