Yes finally, we are talking money. The most vital part of bodybuilding is here guys. Get your notes out and jot down the diet that suits your body structure and goal. Presenting you the top 5 basic types of diet.
Lean Mass Calculation
Before the diet, let’s just revise the body calculation concepts- BMR is your rest metabolism, while TCE is the total calorie/energy expenditure. You calculate your BMR using your body weight. This body weight is mostly your full body mass, while sometimes it is also your lean body mass which is different from full body mass and is usually applied for excessively obese people. So if somebody’s body fat percentage is more than 20(in case of a man)/ 28(in case of a woman), it is advised to consider the lean mass to calculate the BMR. Hence, it is important to know about Lean mass and how to calculate it as well.
Lean body mass = Total Body Weight – (Body Fat % x Total Body Weight)
Ratios for Macro-nutrients or The Types of Diet
Let’s say, depending upon your goal, x amount of calorie intake is required. The proportion of these calories is the science we call ‘diet’. It is as important, an aspect as the number of calories. Depending on this proportion, we have different diet types that serve different objectives. Though there has been quite a buzz in the fitness industry about the variety of diet evolved recently, here are the 5 most trusted and tested types of diet structures one can follow –
LOW CARB DIET (Carbs:Protein:Fat = 25:35:40)
As the name suggests, it diminishes the intake of carbohydrates in your body. This is also sometimes called a Low-Carb High-Fat diet. So Suppose one needs to eat 100x calories, he/she has to eat total carbs of 25x cal, 35x cal of protein and 40x cal of fat.
This is required to cut down the excess fat in your body and gradually gain lean muscles. How? So… it’s like when you avoid sugar and starches, your blood sugar tends to stabilize and the levels of the fat-storing hormone insulin drop and hence the fat is used to generate the energy required. While adequate protein intake helps you gain lean muscle mass.
- Eat: Meat, fish, eggs, vegetables growing above ground and natural fats (like butter).
- Avoid: Sugar and starchy foods (like bread, pasta, rice, beans and potatoes).
- To know more low carb foods – click here
Most people can do a low carb diet with exclusion to only a few without consultation. These few people are
- People with diabetes medication – eg insulin.
- People with High Blood Pressure Medication
- One who is breastfeeding.
ZONE DIET (Carbs:Protein:Fat = 40:30:30)
Followers of the Zone diet have to follow the calorie percentage in a proportion of 40% carbs, 30% protein, and 30% fat. Zone diet being quite an established notion, can be found pertaining to books dating back to 1995. This diet pattern is known to remove inflammation in your body. (Inflammation is a body behavior or manner in which the body protects itself from any disease/ infection or sickness. As a response to this sickness, our body produces more WBCs and immune cells that help body fight infection)
Zone diet is perfect for people with high tolerance towards carbohydrates which is commonly seen among the people with high muscle mass. There are a lot of food options that can be considered while in a zone diet.
Protein options in the Zone Diet should be lean. Good options include:
- Skinless chicken and turkey breast
- Fish and shellfish
- Lean beef, pork, lamb, veal and game
- Low-fat milk and yogurt
- Vegetarian protein, tofu, other soy products
- Low-fat cheeses
- Egg whites
The Zone Diet encourages choosing a type of monounsaturated fat. Good options include:
- Peanut butter
- Oils such as canola oil, sesame oil, peanut oil, and olive oil
- Nuts, such as macadamia, peanuts, cashews, almonds or pistachios
The Zone Diet encourages its followers to choose vegetables with a low glycemic index and a little fruit.
- Vegetables such as cucumbers, peppers, spinach, tomatoes, mushrooms, yellow squash, chickpeas and more.
- Fruit such as berries, apples, oranges, plums and more.
- Grains, such as oatmeal and barley.
The body is said to enter a state called “the Zone” as this diet tends to optimize the hormone in order to control inflammation from your diet
The Zone Diet claims to optimize your hormones to allow your body to enter a state called “the Zone.” This is where your body is optimized to control inflammation from your diet.
And if we have to quote the reports –
Proponents of the diet claim that once you reduce inflammation, you will lose fat at the fastest rate possible, slow down aging, reduce your risk of chronic disease and improve your performance.
DEPLETION DIET (Carbs:Protein:Fat = 25:35:40)
The depletion diet is the most strict of all. You will need an iron will and a rock-solid determination to complete two weeks of this diet. Prolong practice of this diet might even be detrimental for one’s health causing hormonal damage, poor metabolism, regaining weight or may some other concerns. If you decide to do it then be dead serious about it. You might not want to take chances with it.
As the name suggests, a depletion diet will exhaust all the carbohydrates and sugar of the body leaving behind fat as the only source of energy, compelling the body to use it as the primary fuel. Though the diet alone cannot serve the purpose, it has to be combined with proper functional resistance training.
Your body including your muscle tissues is 70% water! Your muscles are not as big as you think they are. They appear big at any point of time as they are holding a lot of glycogen and water in them. Generally, 100 gm of your lean muscle tissue will hold up to 2 gm of glycogen, and each of this 2gm of glycogen will further associate itself with around 3 grams of water.
So if a person has 30kg of lean muscle tissue, i.e. 30,000gm of muscle tissue, the muscles will store up to 600gm of glycogen which will further store 600×3= 1800gm of water. That’s 1.8 kg of water.
So when you start on this diet and see your weight losing abruptly, this is nothing but the water. Proper fat loss is not really an easy game and to start seeing any results, you will have to get your basics right. And that my friends, is the main idea behind any diet.
Now, How do you do it?
One way of doing that would be to gradually reduce the caloric intake. the goal would be to gradually reduce the carb intake so that eventually our intake is less than 20 gm per day, and simultaneously, we’ll be supplementing with enough protein to make sure muscle loss is minimum. And don’t worry if your muscles appear flat, it’s because your muscles are getting rid of the excess glycogen and water. They will fill out once you’re back to your normal routine.
Also, the initial few days of carb depletion will be very challenging as your body will struggle to adjust with lower energy supplies. Remember at this point it will be reluctant to use fat as an energy source. However, once your glycogen levels are completely depleted, you will experience what is called “the switch” i.e. your body will start using fat and you will feel a tremendous surge in your energy levels. This should happen typically during the second week. The key is to keep pushing through the first week.
AROUND 10 AM
During the first week, you can have brown rice as a measure of your carbs and you can gradually keep reducing it.
AROUND 2 PM
AROUND 6 PM 4 Egg Whites
AROUND 8 PM POSTWORKOUT 2 Scoops Protein
AROUND 10 PM
1 AM Sleep
PS: PLEASE NOTE- ALL THE ABOVE ARE JUST THE REFERENCE PLAN, PLEASE DON NOT IMITATE AS IT IS, Measure your BMR, TCE, know your food and then plan a diet accordingly. Also, please drink as much water as you can, because you will be dehydrated when on this diet. At least more than what you normally have – 3 ltr per day would be optimum.
KETOGENIC DIET (Carbs:Protein:Fat = 5:35:60)
The most viral of all. Even if you were a not so fitness fan earlier (considering you one now, else you wouldn’t have come this far, reading the blog) you must have heard of the word ‘Keto’ at one time or the other. Nevertheless, let’s get down to it’s basic – Ketogenic diet or keto is basically a specific version of low carb diet where you will have absolutely minimum carbs in your diet, say < 30 gm. Similar to the logic of depletion – this will force the body to use fat as the primary fuel for generating energy.
Ketosis is a state where the body uses ketones and fatty acids as a source of fuel instead of glucose in order to power the brain. The body is said to be in this state while the following keto. Now there are many versions of keto, the one quite popular and most used is Atkin’s version.
A sample diet would look something like this:
AROUND 8 AM
AROUND 11 AM
Amul Cheese (1 Slice–Fat 5gm, ~Protein 4gm, Carbs– negligible)
1 PM LUNCH
Spinach(or any other dark green vegetables for fiber)
Snacks, Paneer Cubes sauteed in Extra Virgin Coconut Oil
Extra virgin coconut oil(per100gm–fat86gm)
9 PM DINNER
Ketosis within your body will start typically 2-3 days after you start this diet and you will start seeing quick results soon.
A urine test can easily show the increase in the amount of ketones being produced than in normal when on this diet.
Similarly like in depletion diet, you might lose the weight initially within the first week. Do not get confuse it being a fat loss. It’ is again the water mass going down in the body due to a shortage of carbs or water retention substance – glycogen.
Please note – A lot of people recommend a refeed to be done every week. However, from my experience, I have noticed that the body gets smooth and retains a lot of water. It is a good idea to stay on keto for at least 4 weeks continuously before having carbs again in a refeed.
Also sometimes, people start consuming more protein thinking it will help. However, it doesn’t really help that way since you may get thrown out of ketosis with a higher intake of protein too. It would be wise to have a higher protein intake in the initial weeks until the body gets keto-adapted. Once ketosis is achieved, the protein intake can be reduced to around 15-20% of the diet.
CKD AND CHEAT MEALS
Cheat Meal is that meal in your diet where you can have any food that you like and it can be absolutely anything from a full-fledged ice cream sundae to your favorite biryani. Anyone with a body fat percentage below 10% can have a cheat meal after an induction period of approximately 4 weeks of following ketogenic diet strictly. This is done to boost your leptin levels, which is one of the most critical hormones for losing fat. If you are getting results and your weight loss has not stalled, then there is no need for a cheat meal and you can just keep playing with your calories. Just don’t bring it down to the levels you started with.
Cyclic Ketogenic Diet also popularly known as CKD should be followed by people who have body fat levels below 8%. People up to 10% can also follow it but they should have a decent amount of muscle mass.
The main principle behind cyclic ketogenic diet is the depletion and super compensation of your glycogen stores like I explained earlier. It is very critical for your sarcoplasmic growth. Now, even CKD can be done only once you are keto induced. So it is advised to follow a strict ketogenic diet for a period of at least 3-4 weeks. This induction phase is very important and further determines the success of your CKD. Some people tend to jump directly on CKD without getting properly induced, which is nothing short of a disaster.
HIGH CARB DIET (Carbs:Protein:Fat = 50:30:20)
The American Journal of Clinical Nutrition once classified diets with more than 50 percent of carb calories as high-carbohydrate diets. Based on this research, basically, any diet which has more carbs percentage than any other macronutrient is a high carb diet.
Obviously, this diet would be recommended only to people who all are sleek and thin and want to grow size.
Being the easiest one to follow – like everything you eat mostly has the highest amount of carbs is left to the discretion and customization of the reader. Use your logic to make this diet. It’s super easy. For reference and healthy carbs, you might follow this as well – https://www.healthline.com/nutrition/12-healthy-high-carb-foods.
Confused yet? Go revise the fundamentals from the previous posts then return back as a dietician to make your diet on your own.
Special shout out to the S.Q.U.A.T.S team for doing the epic job in the fitness industry. The knowledge shared above also has excerpts from the book - Get Shredded by Jitendra Chouksey