I recently had a little bit of down time so I decided to step up the nutrition a little and add a few more pounds to my frame.

The extra time allowed me to catch up with training partners I hadn’t had the opportunity to work with as of late, whilst also having a little bit of banter at the same time. Unfortunately due to work commitments I have been absent from my local gym, so it is not until recently that I noticed the large influx of traffic due to people’s summer holidays fast approaching.

At 23 years old, I have to admit the majority of my friends and associates are mostly away for a “lads” or “gals” trip to Ibiza or some other popular party destination, with the only intention being sun and fun.

Spending 6 weeks in the gym, prior to the holiday, in the hope of getting quick fix six pack and toned bums and tums comes as second nature. Unfortunately so do the stupid fads and diets that come along at the same time.

The topic of concern today is a diet that a few associates of mine mentioned they were following, namely the Ketogenic Diet.

A Diet Created for Epileptics!

This diet is a high fat, high protein, low to no carbohydrate diet. I’m a firm believer in anything in moderation is absolutely fine but this extreme scenario rang alarm bells for me straight away. And more to the point – I was amazed at how popular it is actually becoming!!

Now let me explain that this diet was actually developed in attempt to control epilepsy in children by preventing glucose being the primary fuel source for the brain which is reported to trigger epileptic seizures.

It Does Prove a Quick Fix

The Ketogenic Diet has now been modified to act as a quick fix to alter body composition. Whilst I admit that the effects of the diet are quick on the outside, there are internal complications which may not be quite so apparent.

It Brings Complications!

Constipation is regular occurrence due to lack of fibre contained in fruits and vegetables - essential for a healthy digestive system.

Women who already have menstrual irregularities are at risk of further health complications.

For all of us, the lack of carbohydrates also results in micronutrient deficiencies (essential minerals and vitamins). This in turn can result in a loss of hard earned muscle. Remember the more lean muscle you have the higher your metabolic rate which keeps your body in fat burn mode for longer.

Low carbohydrate diets will deplete glycogen levels as your body switch from glucose to ketones for energy. Clearly lowered glycogen levels will have a marked effect on your physical performance within the gym. Depleted glycogen levels will decrease the workload you can perform both during resistance and cardiovascular training.

Reduced workload during resistance training will mean less recruitment and exhaustion of muscle fibres, and this may result in further loss of muscle mass. Likewise reduced workload during cardiovascular exercise will result in less total calories burnt and consequently less overall fat burnt for any given period exercising.

There Are Some Positives!

Now whilst I personally don’t see this as being a suitable alternative for a longer term healthy approach toward nutrition and regular exercise, it wouldn’t be fair to comment on this new fad without also reporting the positive effects.

Lowering carbohydrates or eliminating them altogether will decrease the amount of circulating insulin within the blood plasma. Lowered insulin levels creates an environment in which fat is more readily liberated from their storage sites (adipocytes).

Basically, insulin is the hormone that actively transports glucose, amino acids and triglycerides (fats) into the various cells of the body including muscle and adipocytes. Since insulin's main function is to drive nutrients into cells, it would seems obvious that hormones that liberate fat would be suppressed (otherwise your body would be constantly opposing itself).

Eating a high fat and low carbohydrate meal produces the same response as three to four days of fasting. Basically the body shifts from carbohydrate metabolism to an increased fat metabolism, as carbohydrate oxidation, glycogen utilization and glucose turnover decreases.

It is evident that certain lipid metabolites play an inhibitory role on carbohydrate utilization as well as decreasing glucose uptake. When all this is considered it's clear that constantly reducing carbohydrates throughout the day will shift the body into a fat burning mode, making it easier to access the stored body fat you wish to get rid of.

You Make Up Your Own Mind….

The great thing about Famously Fit is that we are here to advise and educate, so whilst the above display the positive and negative effects of this diet, a sensible action is the choice of you - the reader.

Until the next time, eat smart and train hard!