Option 2: Come off the CKD
This is the strategy advocated by this author. As discussed above, lean body mass gains
will most likely be higher with a carbohydrate based diet although fat gain may be higher as well,
especially if calories are excessive. A full discussion of nutritional strategies for mass gains or
bodyfat maintenance are beyond the scope of this book.
As mentioned above, calories should be increased above maintenance if mass gains are the
goal. As a general rule, protein intake should remain fairly stable, approximately 0.9 grams of
protein/pound of bodyweight. Fat intake should be controlled, but 15-25% seems to work well for
most lifters. The remainder of the diet should be carbohydrate, typically comprising 50-60% of
the total daily calories. Once non-ketogenic eating has been resumed, the day’s total calories
should be consumed in five to six smaller meals to keep blood sugar stable. As well, a post-
workout drink of carbohydrates and protein may help with recovery and gains.
By coming off of the CKD, trainees will have much greater flexibility in the types of
training programs which can be used for mass gains, because they do not have to plan their
training around the carb-loading phase. This is yet another reason that a carbohydrate based
diet will most likely be superior to a CKD for mass gains. The format of the CKD mandates that
training structure follow certain guidelines geared to the peculiarities of the diet. With a more
balanced diet, training structure does not have to be as rigid.
For those individuals who are using a CKD but who simply want to maintain their current
bodyfat without attempting to add lean body mass, the same options discussed above still apply.
It would be somewhat unusual for someone to remain on the CKD indefinitely for bodyfat
maintenance. Generally speaking most individuals will tend to come off the CKD and only use it
when bodyfat levels start to increase again. Using the CKD in short stints, to bring bodyfat
levels down again, should minimize any potential health problems.
As with the SKD/TKD, the long term health consequences of a CKD are unknown and its
long term use cannot be recommended at this time. The biggest difference between those who
simply want to maintain their fat loss versus those who want to gain mass are in calorie levels,
which should be raised to maintenance.
Summary
Equally as important as losing fat initially is the maintenance of that new bodyfat level.
Depending on an individual’s goal (maintenance or muscle gain) and the diet which they were on to
begin with, a variety of options exist for ending a ketogenic diet. Due to a lack of long term health
data, it is not recommended that extreme carbohydrate restricted diets be followed in the long
term.
References Cited
- Miller WC et. al. A meta-analysis of the past 25 years of weight loss research using diet,
exercise or diet plus exercise intervention. Int J Obes (1997) 21: 941-947. - Phinney SD et. al. The human metabolic response to chronic ketosis without caloric restriction: