How can I avoid the yo-yo effect with this diet?
The ketogenic diet often causes a yo-yo effect if cheating is done during the diet and especially carbohydrate-rich foods are consumed in addition to ketogenic foods. High carbohydrate foods and the many fats of ketogenic foods in combination tend to lead to weight gain. If one eats a disciplined ketogenic diet and wants to break off the diet, one should aim for a slow transition to a balanced healthy diet to prevent a yo-yo effect. This means that carbohydrate intake should be increased slowly and fatty foods should be reduced. Exercise helps to prevent the yo-yo effect in the long term.
Ketogenic diet in bodybuilding/for muscle building
In a ketogenic diet, the body is put into a ketosis, i.e. a state of hunger, in which our body no longer has any carbohydrates to produce energy. The result is that it switches to fats as an energy supplier and gradually reduces the fat pads. The effect of the diet is reflected in weight loss and fat reduction.
Muscle building is possible during a ketogenic diet and is partly recommended in the bodybuilding scene, as fat can be reduced very well at the same time. Nevertheless, ketogenic diet is not suitable for physical training at a high intensity level, because the body is not supplied with sufficient energy. This will result in slumps in performance.
Ketogenic diet and alcohol – is it compatible?
Only certain types of alcohol are allowed in a ketogenic diet.
- Pure alcohol like vodka, whisky, cognac, brandy and tequila contain almost no carbohydrates, so you can drink them without coming from ketosis (hunger metabolism).
- Strictly prohibited, however, are sugary mixed drinks such as gin and tonic or whisky and cola. Furthermore, all flavored spirits that contain many carbohydrates are prohibited.
