The Keto diet involves going long spells on extremely low (no higher than 30g each day) to almost zero g each day of carbs and increasing your fats to a really high level (to the point where they might make up around 65% of your daily macronutrients intake.) The thought behind this is to get the body in to a state of ketosis. Within this state of ketosis the body is supposed to be more inclined to utilize fat for energy- and research says it does just this. Depleting your carbohydrate/glycogen liver stores and then moving onto fat for fuel means you should end up being shredded.
The keto diet. What is the keto diet for weight loss? In simple terms it’s when you trick your body into making use of your own BODYFAT as it’s main power source instead of carbohydrates. The keto diet is quite popular method of reducing weight efficiently and quickly.
The Science Behind It – To obtain your body into a ketogenic state you have to consume a fatty diet and low protein without carbs or hardly any. The ratio needs to be around 80% fat and 20% protein. This can the guideline for the first 2 days. Once in a ketogenic state you will need to increase protein intake and lower fat, ratio will likely be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare muscles. Whenever your body intakes carbohydrates it causes an insulin spike which means the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so sound judgment tells us that if we eliminate carbs then this insulin will not store excess calories as fat. Perfect.
Now your body has no carbs as being a energy source the body must get a new source. Fat. This works out perfectly if you wish to lose body fat. The body will break down the body fat and then use it as energy as opposed to carbs. This state is referred to as ketosis. This is the state you would like your system to remain, makes perfect sense if you want to lose unwanted fat while keeping muscle.
Now towards the diet part and ways to plan it. You need to intake AT LEAST a gram of protein per pounds of LEAN MASS. This will help inside the recovery and repair of muscle tissues after workouts and such. Remember the ratio? 65% fat and 30% protein. Well in the event you weight 150 pounds of lean mass which means 150g of protein per day. X4 ( quantity of calories per gram of protein ) that is certainly 600 calories. Your entire calories should result from fat. If your caloric maintenance is 3000 you must eat around 500 less which would mean that if you want 2500 calories per day, around 1900 calories must originate from fats! You must eat fats to fuel your body which in turn will even burn off excess fat! That is the rule of this diet, you have to eat fats! The extra edge to eating dietary fats and the keto diet is you will not feel hungry. Fat digestion is slow which works in your favor helping you feel ‘full’.
You will be accomplishing this monday – friday and after that ” carb-up ” on the weekend. After your last workout on friday this is the time the carb up starts. You have to intake a liquid carbohydrate together with your whey shake post workout. This can help create an insulin spike helping obtain the nutrients the body desperately needs for muscle repair and growth and refill glycogen stores. In this stage ( carb up ) eat what you want – pizzas, pasta, crisps, soft ice cream. Anything. This can be beneficial for you because it will refuel ygwllm body for the upcoming week as well as restoring your body’s nutrient needs. Once sunday starts its back to the no carb high-fat moderate protein diet. Keeping the body in ketosis and losing fat as energy is the ideal solution.
An additional advantage to ketosis is when your enter into the condition of ketosis and get rid of the fat you’r body is going to be depleted of carbs. As soon as you load up with carbs you may look as full as ever ( with less bodyfat! ) which is ideal for them occasions on weekends when you visit the beach or parties!
Now lets recap on the diet. Must enter the state ketosis by reducing carbs from your diet while intaking high fat moderate/low protein. Must intake fibre of some kind to help keep your pipes as clear as ever if you know the things i mean. Once in ketosis protein intake has to be at least that of a gram of protein per pound of lean mass. That is pretty much it! It requires dedication to no eat carbs through out your week as lots of foods have carbs, but remember you will end up rewarded greatly for your dedication. You should not be in the state ketosis weeks on end as it is dangerous and definately will end up with your system turning to use protein as a fuel source which is a no no. Hope it’s helped and best of luck dieting!