Squats and leg presses have been popular methods of gaining muscle, but there are some drawbacks: the exercises tend to take more time and you can lose more fat than you gain, and you’re likely to get tired and hurt.
However, one diet and workout regimen that has been credited with boosting lean muscle mass is the ketogenic diet.
It’s based on a strict eating regimen, with low-carb, high-protein diets that emphasize eating the keto diet’s low-glycemic index, or KGIs, and high-fat, high protein diet.
“Keto is a great diet for people who want to lose weight,” said Mark Heston, PhD, author of “Ketogenic Diet: An Easy Guide to Success.”
“You can easily get there in a week, if you follow it.
It allows you to keep a lot of calories but not eat as much, and that’s important for weight loss.”
Keto has been used as a weight-loss tool for decades, but it’s only recently been seen as a diet that can actually be used to achieve results.
“I don’t see any other diet that’s gotten this far in the scientific community and so far as science is concerned, keto is the one,” said Heston.
“There’s no other diet for weight control that can achieve these results.
It has been the most successful diet in the world.”
KGI means ketone body.
This means it’s produced by your liver, not by burning fat.
Ketones are found in foods such as fruits and vegetables, and in some meats and fats.
The ketogenic formula, or ketogenic meal, contains a high-carbohydrate diet with high-quality fats.
For example, if your goal is to lose 10 pounds and get lean, you can eat a low-fat ketogenic breakfast, followed by a high protein, low-KGI ketogenic dinner.
You can also add a high KGIS ketogenic lunch and a low fat ketogenic dessert.
The KGIA formula is made from two proteins: 1.3 grams of protein for each gram of carbohydrate, or 1.2 grams of ketone bodies per gram of carbohydrates.
This helps you burn fat quickly and efficiently.
2.2g of carbohydrate for each 1.1g of protein.
This is enough for you to burn off fat but not for you not to feel full.
It also helps with muscle recovery, so the protein helps maintain your body’s energy levels.
You don’t have to use the same protein as your carbohydrates to gain lean muscle, which is why it’s not recommended to consume more than 1 gram of protein per pound of bodyweight.
You’ll need to eat at least two servings of fruits and veggies, and as many vegetables as your body requires for a healthy diet.
To start, you should eat 2.5 grams of carbs per pound per day, or about half of the recommended amount per day.
That’s about 3 ounces of fruits or about 1 cup of vegetables.
This diet also helps keep your fat levels low, as the body is more likely to burn fat if it’s burning it as energy rather than fuel.
“The more carbs you eat, the higher your insulin and blood sugar levels will be,” said Dan Cramer, MD, coauthor of “The Ketogenic Diet.”
“If you’re eating carbohydrates, you’re not going to feel hungry and you won’t be insulin resistant.
The insulin and the blood sugar should be high, but they should be low.”
The next step is to add in a low carbohydrate meal a few times per day until you can make your daily protein intake a little bit higher.
For a low protein meal, your goal should be 1 gram or about one and a half cups of carbs.
The other goal is 1 gram, or a little over two cups, of protein and the remaining protein is for the ketones to be burned off.
After that, you’ll need at least 1 gram more of carbs each day to maintain your KGs.
“You’re going to want to eat more protein than carbs for a couple of reasons,” Cramer said.
“If carbs are the main source of protein, you want to keep them low and avoid high-fiber foods and high fat foods.
Carbohydrates also are bad for your insulin levels, so you want your insulin to stay low.
The last step is for you and your body to break down fats and carbs in the liver. “
It’s important to make sure your insulin is low before you begin ketosis, and it will be low when you’re keto-adapted,” Cramers said.
The last step is for you and your body to break down fats and carbs in the liver.
“We use the liver to break fats down and to convert carbohydrates to ketones,” Crams said.