Dave Palumbo’s Diet For Cutting Weight – The Keto Diet

The premise of the diet is high protein (about 1- 1 1/2 gram per pound), moderate fat (about 1/2 g per lb) and low low carbs (no direct sources of carbs).

During this diet, the brain goes into ketosis (it uses ketone bodies for energy, fats) and thus the energy requirements by the body can almost all be supplied by fats (which you’ll be taking in plenty of). The only activity that uses carbs will be the weight workout which may use 40grams per workout. You will get these 40g indirectly through the foods you’ll be eating. As a backup, the cheat meal you’ll be having once per week will provide a storehouse of glycogen (glucose) in case of emergency. So, you see, very little gluconeogenesis in the liver will be occurring. If we keep cortisol low (by restricting stimulants) we’ll ensure that muscle is spared!

A few tips to remember for this diet

• Have your cheat meal on the same day every week, last meal of the day so you don’t cheat again.
• Fiber helps burn fat! Everyone should take fiber two times per day. Fiber actually helps increase the absorption of calcium. When following my diet plan (which includes getting your brain into ketosis), there can be NO starchy carbs eaten!
• Always eat before lifting, and never between lifting and cardio.
• Remember, it takes 3-4 days to get into a strong ketosis where your brain is using ketone bodies (fats), instead of carbs, for energy. Be patient.

For a 200lb man & for women in general you will eat 4 to 5 out of the 6 meals (4 if you weigh under 130-150lbs)

Meal 1- 5 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 4 egg whites to this (they don’t need to be the Omega-3 ones; you can use liquid egg whites).

Meal 2 - 50g Whey Protein with 1 tablespoon of All Natural Peanut butter (no sugar).

Meal 3 -8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts).

Meal 4 - 50g Whey Protein with 1 tablespoons of All Natural Peanut butter (no sugar added).

Meal 5- 8oz Salmon, Swordfish, or red meat with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar.

Meal 6 - 50g Whey protein with 1 tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites

For a 250lb+ man

Meal 1 - 6 whole Omega-3 eggs

Meal 2 -8oz chicken with 1/2 cup raw almonds

Meal 3 - 50g Whey protein with 2 tablespoons all natural peanut butter

Meal 4: 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil

Meal 5 - 50g Whey protein with 2 tablespoon PB

Meal 6 - 6 whole eggs

When fat loss plateau’s

Once fat loss slows, I always increase cardio first, then I increase the amount of fat burners. After those other methods are exhausted, only then, do I play with the diet. Many times I’ll switch to an alternating diet where one day it will be protein/fat, then another protein/vegetables (very little fat). The great thing about the body and fat is that EFAs can be stored in the muscle for several days, up to 2 weeks. Therefore, once an adequate storehouse of Essential Fats are built up, the body can be “tortured” a little and it still won’t give up muscle (that’s assuming you’re still taking in adequate protein. Protein can’t be stored).

Cardio

Cardio should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you’re body will break down muscle and turn that into carbs. Remember, fat cannot be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be long duration, Low intensity.