Ketogenic Diet and Resistance Training Literature Review 1

Ketogenic Diet and Resistance Training Literature Review

One the greatest pitfalls when starting a diet is uncontrollable hunger. Many
people fall short when entering a diet mainly because the feeling of hunger that
overcomes them. One of the many great benets of the !etogenic diet is that it
suppresses hunger while also naturally reducing the amount of calories consumed
even when the amount of food consumed is unrestricted. This is another !ey
element to the !etogenic diet that other diets seem to fail at. Most diets are not
only restrictions of food types but also the amount of calories one can consume but
consumption of calories until full if highly recommended on a !etogenic diet.
"aturally the high protein content when combined with high fat both provide satiety
which is critical in a fat loss program but hindering the food options outside of the
realm of protein or fat types allow for a much more creative satisfying diet.
This approach alone can lead to positive results but it is not the only factor to
consider when starting a low#carb study. One also needs to choose high $uality
protein sources and whey protein is a cheap way to obtain the re$uired protein
amounts while on this type of diet. %hey protein has been shown in studies to not
only suppress hunger but also to promote fat loss while sparing lean muscle mass.
Lean muscle mass plays a huge role in metabolism and body composition. Lean
mass reduces as we get older but having a diet with high $uality proteins can help
reduce muscle loss as we age.
%hile the diet component is a huge factor in how the body changes another
ma&or factor is the type of e'ercise chosen while on this diet. (ince this diet already
lends itself to be low calorie and the e)ects of whey protein help to preserve muscle
mass while reducing fat adding in resistance training can further bring about these
positive e)ects. *t has been shown that with only + wee!ly wor!outs that
participants can reduce abdominal body fat while increasing insulin sensitivity.
These are the two biggest mar!ers in cardiovascular disease and type#+ diabetes
and the combination of resistance training with the low#carb can help reduce or
prevent these illnesses.
Ketogenic Diet and Resistance Training Literature Review +
Ketogenic Diet and Resistance Training Literature Review ,
References
Johnstone, A. M., Horgan, G. W., Murison, S. D., Bremner, D. M., & Loble, G. !. "#$$%&.
!ffects of a high'(rotein )etogenic *iet on hunger, a((etite, an* +eight loss in obese men
fee*ing a* libitum. The American journal of clinical nutrition, 87",&, --'...
/ba0e1, J., /12uier*o, M., Arg3elles, /., 4orga, L., Larri5n, J. L., Garc6a'7nciti, M., ... &
Gorostiaga, !. M. "#$$.&. 8+ice'+ee)l (rogressi9e resistance training *ecreases ab*ominal fat
an* im(ro9es insulin sensiti9it in ol*er men +ith t(e # *iabetes. Diabetes Care, 28":&, ;;#'
;;<.
-restedt. /. L.. 0en!. /. L.. Kus!ows!i. M. 1.. %ard. L. (.. 2 3astian. 4. D. 5+6678. 1
whey#protein supplement increases fat loss and spares lean muscle in obese
sub&ects9 a randomi:ed human clinical study. Nutrition & Metabolism. 51#;.
doi916.117<=1;>,#;6;?#?#7