Tag Archives: P.D. Mangan

Ketogenic Diet: More Muscle Gains and Fat Loss

exercise for weight loss and management, dumbbells

Not P.D. Mangan. Visit Rogue Health and Fitness for his pic.

If you’re not reading Rogue Health and Fitness by PD Mangan, start today.

For example:

“What happens when you combine weight lifting with a very low carbohydrate ketogenic diet (VLCKD)? You get greater muscle gains and more fat loss than when compared to a conventional diet.

The study looked at a group of “college aged resistance trained men”, and put them on either a conventional Western diet or a VLCKD.

The conventional diet was 55% carbohydrate, 25% fat, and 20% protein, similar to what lots of people eat, though a bit higher in protein, a bit lower in fat.The low-carb diet was 5% carbohydrate, 75% fat, and 20% protein.

Note that protein, the main macronutrient responsible for muscle growth, was the same in both groups. Both groups did resistance training three times a week for 11 weeks.

The very low carbohydrate group gained twice as much muscle as the conventional group, 4.3 kg vs 2.2 kg.The very low carbohydrate group lost 50% more fat than the conventional group, -2.2 kg vs -1.5 kg.”

Source: More Muscle Gains and Fat Loss on a Ketogenic Diet – Rogue Health and Fitness

For an excellent version of a ketogenic diet, see KMD: Ketogenic Mediterranean Diet or The Advanced Mediterranean Diet (2nd Ed.)

Front cover

Front cover