The Keto diet involves going long spells on extremely low (no higher than 30g each day) to almost zero g per day of carbs and increasing your fats to a really high level (to the level where they could form as much as 65% of your daily macronutrients intake.) The concept behind this is to get the body in to a state of ketosis. In this state of ketosis the body should really be more inclined to use fat for energy- and research says it does this. Depleting your carbohydrate/glycogen liver stores and then moving onto fat for fuel means you need to end up being shredded.
The keto diet. Exactly what is the keto diet for weight loss? In simple terms it’s when you trick your body into utilizing your own BODYFAT as it’s main power source as opposed to carbohydrates. The keto diet is extremely popular method of shedding fat efficiently and quickly.
The Science Behind It – To get your system right into a ketogenic state you need to eat a fatty diet and low protein with NO carbs or hardly any. The ratio ought to be around 80% fat and 20% protein. This will the guideline for the first 2 days. Once in a ketogenic state you will have to increase protein intake and reduce fat, ratio will be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare muscle tissue. When your body intakes carbohydrates it causes an insulin spike meaning the pancreas releases insulin ( helps store glycogen, proteins and excess calories as fat ) so common sense tells us that in case we eliminate carbs then the insulin is not going to store excess calories as fat. Perfect.
Now the body has no carbs as a energy source the body must get a new source. Fat. This works out perfectly if you want to lose body fat. Your body will breakdown the body fat and employ it as energy as opposed to carbs. This state is called ketosis. This is actually the state you would like the body to remain, makes perfect sense in order to lose unwanted fat and keep muscle.
Now for the diet part and ways to plan it. You will need to intake AT LEAST a gram of protein per pounds of LEAN MASS. This helps within the recovery and repair of muscles after workouts etc. Recall the ratio? 65% fat and 30% protein. Well should you weight 150 pounds of lean mass which means 150g of protein a day. X4 ( level of calories per gram of protein ) which is 600 calories. Your entire calories should result from fat. In case your caloric maintenance is 3000 you have to eat around 500 less which would mean that should you need 2500 calories a day, around 1900 calories must originate from fats! You have to eat fats to fuel your body which in turn will even eliminate unwanted fat! Which is the rule of the diet, you have to eat fats! The benefit to eating dietary fats and the keto diet is you is not going to experience hunger. Fat digestion is slow which works to your benefit helping you are feeling ‘full’.
You may be accomplishing this monday – friday then ” carb-up ” on the weekend. After your last workout on friday this is when the carb up starts. You need to intake a liquid carbohydrate along with your whey shake post workout. It will help create an insulin spike so it helps have the nutrients the body desperately needs for muscle repair and growth and refill glycogen stores. In this stage ( carb up ) eat what you need – pizzas, pasta, crisps, soft ice cream. Anything. This will be good for you as it will refuel ygwllm body for the upcoming week as well as restoring your body’s nutrient needs. Once sunday starts its to the no carb high-fat moderate protein diet. Keeping your system in ketosis and burning fat as energy is the best solution.
An additional advantage to ketosis is once your go into the state ketosis and burn off the fat you’r body will likely be depleted of carbs. When you load up with carbs you are going to look as full as ever ( with less bodyfat! ) which is perfect for them occasions on weekends when you go to the beach or parties!
Now lets recap on the diet. Must enter the state of 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 it ever was if you know a few things i mean. Once in ketosis protein intake should be at least those of a gram of protein per pound of lean mass. That is really it! It will take dedication to no eat carbs through the week as lots of foods have carbs, but remember you will be rewarded greatly to your dedication. You must not be in the state ketosis weeks on end because it is dangerous and will end up having your system turning to use protein being a fuel source which is a no no. Hope it’s helped and best of luck dieting!