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The 4 Week Keto Diet - How to Cut on Keto - Thomas DeLauer


Resistance Training

Meta Analysis - Nutrients

Looked to see if resistance training prevents muscle loss induced by caloric restriction

The review randomized clinical trials (RCT) comparing the effects of CR with (CRRT) or without RT on lean body mass (LBM), fat body mass (FBM), and total body mass (BM)

The six RCTs included in the review applied RT three times per week, for 12 to 24 weeks, and most CR interventions followed diets of 55% carbohydrate, 15% protein, and 30% fat

RT reduced 93.5% of CR-induced LBM loss (0.819 kg [0.364 to 1.273]), with similar reduction in FBM and BM, compared with CR

Concluded that CRRT is able to prevent almost 100% of CR-induced muscle loss, while resulting in FBM and BM reductions that do not significantly differ from CR.

Despite losing weight, resistance training still tears the actin and myosin, forcing the body to repair them, building them back up

https://www.ncbi.nlm.nih.gov/pubmed/29596307

Fasted Training

Fasting & Hormone Sensitive Lipase

Exercising in a fasted state increases both lipolysis and fat oxidation rates - Your body's fat burning processes are controlled by your sympathetic nervous system and your SNS is activated by exercise and lack of food

When you train with your insulin at a baseline level, your body is able to both mobilize and burn more fat during your workouts than when insulin levels are elevated

The combination of fasting and exercising maximizes the impact of cellular factors and catalysts (cyclic AMP and AMP Kinases), which force the breakdown of fat and glycogen for energy

Study - The Journal of Physiology: Exercise in the fasted state facilitates fibre type-specific intramyocellular lipid breakdown and stimulates glycogen resynthesis in humans

https://www.ncbi.nlm.nih.gov/p....mc/articles/PMC14644

Study from the European Journal of Applied Physiology

Subjects were split into two groups that were trained on two occasions separated by three weeks - one of the sessions was performed on an empty stomach after an overnight fast

Found: Increased p70s6k phosphorylation during intake of a protein–carb drink following resistance exercise in the fasted state - fasted training group saw a bigger increase in p70s6k
p70s6 kinase serves as an indicator of muscle growth

https://link.springer.com/arti....cle/10.1007%2Fs00421

Supplements

DIM

DIM is a naturally occurring byproduct of indole-3-carbinol (IC3), and IC3 helps the liver to metabolize estrogen more efficiently via upregulating the CYP1A2 enzyme (CYP1A2 is an enzyme that helps to break down toxins in our bodies)

It also simultaneously converts strong estrogen molecules into less potent ones (via downregulation of the CYPB1B enzyme and upregulation of CYP1A2 enzyme) - results in reduced estrogen levels and a more favorable estradiol/estrone ratio

Fish Oil (Muscle Growth & Fat Loss)

Muscle Growth

A study published in the journal Clinical Science looked at 9 healthy participants, age 25-45, who led a sedentary lifestyle that supplemented with 4 grams of DHA and EPA daily for an 8-week period

The pathways which regulate protein synthesis (mTORSer2448 and p70s6kThr389) increased by roughly 50% (50% more active in the presence of higher omega-3 fatty acid levels)

https://www.ncbi.nlm.nih.gov/p....mc/articles/PMC34999

Fat Loss

Study 1 - Satiation

A study published in the journal Appetite looked at the effects of omega 3’s on appetite- was assessed in humans taking part in calorie restricted weight loss diets.

Participants were given 1 of 4 diets including no seafood, lean fish 3 times a week, fatty fish 3 times a week and omega 3 capsules (6 a day)

Scientists found that those who consumed meals high in omega 3’s felt more full directly after and 2 hours after

Omega 3’s modulated hunger signals that control hunger and fullness in the body, which can help you eat less and lose weight - specifically modulated postprandial satiety

https://www.ncbi.nlm.nih.gov/pubmed/18602429

Study 2 - Brown Fat & White Fat

A Japanese study published in Scientific Reports fed two groups of mice a high-fat diet - one group, however, also consumed fish oil

The latter group gained significantly less weight and fat, and had a hotter core temperature, due to an increase in brown fat

https://www.nature.com/articles/srep18013

Magnesium

Magnesium directly interacts with your muscle tissue through a process called ion transportation

It bonds with specific receptor sites that open up the cell membrane and allow other mineral ions to enter, such as calcium and potassium - these ions help regulate muscle contractions and might ease muscle tension