The Keto Diet (also known as the ketone diet, ketogenic diet or low carb diet) is well known for being a low carb, high fat diet. “The core of the ketogenic diet is severely restricting intake of all or most foods with sugar and starch (carbohydrates). These foods are broken down into sugar (insulin and glucose) in our blood once we eat them, and if these levels become too high, extra calories are much more easily stored as body fat and results in unwanted weight gain.” When carbohydrates are not consumed, your body does not have enough glucose for fuel to process into energy. Instead, your body goes into survival mode and is forced into a metabolic state resulting in a buildup of acids or ketones. This results in a state known as ketosis in which your body burns stored fats. Ketogenic diets are meant to make it easier to lose weight. Here’s how a ketogenic diet works scientifically: “Rather than relying on counting calories, limiting portion sizes, resorting to extreme exercise or requiring lots of willpower (even in the face of drastically low energy levels), the ketogenic diet takes an entirely different approach to weight loss and health improvement. This diet has the greatest potential in bettering your health mentally and physically. Another important benefit is cognitive improvement. While sticking to the Keto Diet food plan, you’ll find yourself more decisive and energized. In turn giving you more energy and motivation to stay active and hit the gym.
There’s a term for keto diets that favor foods like bacon, cheese, and packaged foods—which may fit keto rules, but aren’t clean. It’s called dirty keto. This isn’t optimal for bodybuilders because while you may still lose weight, you need a nutrient-rich diet to train your best
Instead, to do bodybuilding keto the right way, every meal should include a lean protein or grass-fed meat, a non-starchy vegetable and fruit, a healthy fat (like nuts, seeds, or oils), and sometimes a lower-glycemic carbohydrate (like rice or sweet potato).
By Adding some of these keto-approved foods, courtesy of Casipit, to your grocery list:-
Nuts and seeds: Cashews, macadamia nuts, pumpkin seeds.
Vegetables: Avocados, spinach, and other greens, broccoli, asparagus, cabbage, mushrooms, bell pepper.
Fruits: Blackberries, raspberries, and blueberries.
Animal-protein: Chicken thighs and legs, bacon, whole eggs, full-fat cheese, beef, filet mignon, porterhouse, rib eye,
Fatty fish: Salmon, mackerel, sardines or anchovies.
Other: Pork rinds, olive oil, salted butter, sour cream, cream cheese, mayonnaise, and cheese.
Hydrate, hydrate, hydrate
Clean keto dieting also prioritizes water consumption. When your body is shifting into keto, it loses a significant amount of fluid and electrolytes. Why? Because carbs retain water, less carbs=less water retention. While this is great for water-weight loss, “it’s important to replace the H2O and electrolytes (sodium, potassium, magnesium, phosphorus, and calcium), because if they’re depleted it’s detrimental to training, Plus, you’ll feel less than great.
Symptoms of electrolyte imbalance include fatigue, lethargy, nausea, headaches, and irregular heartbeat.