The Benefits of Staying in Ketosis When Cutting

The Benefits of Staying in Ketosis When Cutting

November 2, 2019 0 By William Morgan


Guys and gals, if you’re
utilizing the Keto Diet
to get as lean as possible and to get
in the best possible shape,
then you’re doing the right thing,
but the problem is I see a lot of people
that get a little bit
weary of the Keto Diet,
so they phase in and out of ketosis
worrying that they’re going to
lose all their precious
hard-earned muscle.
Hey, I’m Thomas DeLauer with Keto Mojo
and today I want to break
down why phasing in and out
of the Ketogenic Diet
is actually making it
so you’re not reaching your goals
and could be causing
you to feel like garbage
versus if you were to just stay in ketosis
in the first place.
You see, what ends up
happening is the Ketogenic Diet
is actually very, very muscle-sparing,
but people don’t always talk about that.
In general, the fitness community
or people that are trying
to get in really good shape
in a relatively fast period
of time end of going
into the Ketogenic Diet
thinking that they’re going to lose some fat,
but then they bounce back
into a carb fueled diet
because they get nervous
that they’re going to burn up their muscle.
Now, this is a very natural response
and usually what happens is when someone
starts a low carb diet, they drop a lot
of water weight and
they drop a lot of water
inside the muscle as well.
What ends up happening is
people that have muscle
end up thinking that they’re
losing a lot of muscle.
When in reality, all
that’s really happening
is you’re losing some of
that intracellular volume
for a temporary amount of time.
But I understand.
It can totally scare you
and put you off guard.
In this case, we have
to look at the science.
Beta hydroxybutyrate, which
is the main ketone body
that we use for fuel when we’re in ketosis
is actually very muscle-sparing.
And beta hydroxybutyrate is
also what the Keto Mojo meter
actually measures.
You can directly measure how
much muscle you’re ultimately
saving by default by looking at how much
beta hydroxybutyrate
you have in your system.
You see, beta hydroxybutyrate
prevents what is called
leucine oxidation.
Leucine is your primary amino acid
that is associated with muscle anabolism.
So, when leucine is being
oxidized, you’re burning muscle.
When it’s not being oxidized,
you’re not burning muscle.
And beta hydroxybutyrate
the main ketone body
when you’re in ketosis
stops leucine oxidation.
It preserves muscle.
In fact, there was a study
that outlined this perfectly.
This study was published in the Journal
of the International
Society of Sports Nutrition
and it took a look at 26
resistance-trained subjects
and it had them undergo
a pretty interesting bout
of exercise and diet changes.
What they had them do is
divide them into two groups.
One group consumed a very
low carb ketogenic diet
and the other group consumed a traditional
moderate carbohydrate Western diet.
And they had them resistance
train for a number of weeks
in the same periodized fashion.
So, no changes to the resistance training
between the two groups.
Well, the results at the end of the study
were pretty darn alarming.
The ketogenic diet group saw
an increase of muscle mass
of 9.5 pounds versus the
western diet seeing an increase
in muscle mass of 4.9 pounds,
so not nearly as much as the keto group.
And then we look at overall muscle mass.
This is where it got
pretty interesting, too.
The keto group saw a
.4 centimeter increase
in overall muscle mass.
Whereas, the Western
diet carbohydrate group
only saw a 0.19 increase in muscle mass.
That’s not nearly as much, obviously.
But then we look at one more thing.
When we look at the overall
fat loss that occurred,
it gets really exciting.
The fat mass decreased by
4.9 pounds in the keto group
versus 3.3 pounds in the carb group.
This study showed that a
ketogenic diet when compared
next to a carb diet ended
up not only preserving
or actually adding muscle mass
but actually burned more fat
than the carb group as well.
If this doesn’t settle
your nerves a little bit,
I don’t know what will.
But additionally, I want to
talk about why you might feel
cruddy when you go in and
out of ketosis all the time.
You see, what’s happening
is you’re having these
mineral fluctuations.
On a ketogenic diet, yes,
you lose some water weight
and you lose some sodium and
you have to keep that sodium
and water coming in.
But once you’re there, you’re stabilized.
If you’re constantly
coming in and out of it,
your kidneys don’t know what to do.
You see, when you have
carbs, you have insulin
and insulin tells the
kidneys to hold onto sodium.
When you have extra sodium,
you have extra water.
So, what’s happening is
if you’re going in and out
of ketosis, you’re spiking your insulin up
and then dropping it down,
so the kidneys never really
have a chance to play catch up.
So, your minerals are
just all over the place.
This is what causes that rundown feeling.
If you just give it a go and
you stay on the ketogenic diet,
you’re going to balance out and you’ll find
that those traditional cutting woes
that you usually get where
you feel like garbage,
they tend to go away.
And you get lean and happy.
But additionally, we have
to look at fat adaptation.
You see, if you stay on a
ketogenic diet for long enough,
your body becomes fat adapted
where your cells learn
how to use fat for fuel much, much better.
If you’re constantly
bouncing in and out of keto,
you’re never getting that benefit.
So sure, you’ll burn some fat.
Sure, you’ll lose some water
weight, but you’re never truly
teaching your cells to burn fat
and even if you stayed on
keto diet for 6 months
and then went out of it, you’d
still see a stronger benefit
than you would if you were
constantly going in and out
every couple of weeks.
That fat adaptation is
critical and it can shape shift
the way that your fitness
future goes for years to come
simply by exercising the
ketogenic diet properly.
And the way that you can
tell that you’re in ketosis
is by measuring your blood ketone levels.
Honestly, it’s a fun gamified
way to be able to know
how deep a state of ketosis you’re in,
how much muscle you’re preserving
and ultimately how much
fat you’re burning.
And that’s why you want to
put trust in Keto-Mojo
utilizing their meter to
truly take the guess work
out of the equation and know
when you’re honestly in ketosis
and honestly utilizing
the most fat for fuel
than you could possibly imagine.
As always, make sure you’re
keeping it locked in here
with Keto-Mojo.
Leave that guesswork out of the equation,
leave the measuring to the meter
and I’ll see you in the next video.