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 some really high level (to the level where they could form as much as 65% of the daily macronutrients intake.) The thought behind this is to get your body in to a state of ketosis. In this state of ketosis your body should certainly be more inclined to use 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 and weight loss? In simple terms it’s when you trick the body into using your own BODYFAT as it’s main energy source rather than carbohydrates. The keto weight loss program is extremely popular method of shedding fat efficiently and quickly.
The Science Behind It – To obtain your system right into a ketogenic state you have to eat a fatty diet and low protein without any carbs or hardly any. The ratio should be around 80% fat and 20% protein. This may the guideline for the first 2 days. Once in a ketogenic state you will have to increase protein intake and reduce fat, ratio will likely be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare muscles. As soon as your body intakes carbohydrates it causes an insulin spike meaning the pancreas releases insulin ( helps store glycogen, proteins and excess calories as fat ) so good sense informs us that in case we eliminate carbs then this insulin will not store excess calories as fat. Perfect.
Now your system has no carbs being a power source the body must get a new source. Fat. This works out perfectly if you wish to lose body fat. Your body will break down our bodies fat and use it as energy instead of carbs. This state is referred to as ketosis. This is actually the state you desire your body to stay in, makes perfect sense if you want to lose body fat while keeping muscle.
Now to the diet part and ways to plan it. You will need to intake At The Very Least a gram of protein per pounds of LEAN MASS. This helps inside the recovery and repair of muscle tissues after workouts and such. Recall the ratio? 65% fat and 30% protein. Well should you weight 150 pounds of lean mass meaning 150g of protein per day. X4 ( amount of calories per gram of protein ) that is certainly 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 each day, around 1900 calories must originate from fats! You have to eat fats to fuel the body which in turn will also eliminate excess fat! Which is the rule with this diet, you must eat fats! The benefit to eating dietary fats as well as the keto diet is that you simply is not going to experience hunger. Fat digestion is slow which works to your advantage and helps you feel ‘full’.
You will end up doing this monday – friday and after that ” carb-up ” on the weekend. After your last workout on friday this is where the carb up starts. You must intake a liquid carbohydrate together with your whey shake post workout. This can help create an insulin spike and helps have the nutrients the body desperately needs for muscle repair and growth and refill glycogen stores. Throughout this stage ( carb up ) eat what you would like – pizzas, pasta, crisps, ice cream. Anything. This is good for you as it will refuel ygwllm body for that upcoming week in addition to restoring your body’s nutrient needs. Once sunday starts its returning to the no carb fatty moderate protein diet. Keeping your system in ketosis and burning fat as energy is the best solution.
An additional advantage to ketosis is as soon as your get into the state of ketosis and get rid of the fat you’r body is going to be depleted of carbs. As soon as you load with carbs you are going to 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 condition of ketosis by eliminating carbs through the diet while intaking fatty moderate/low protein. Must intake fibre of some kind to help keep your pipes as clear as it ever was once you know a few things i mean. Once in ketosis protein intake must be a minimum of those of a gram of protein per pound of lean mass. That is really it! It will take dedication to no eat carbs through out your week as plenty of foods have carbs, but remember you may be rewarded greatly for the dedication. You should not be in the condition of ketosis weeks on end because it is dangerous and definately will end up having your body switching to use protein as a fuel source which is a no no. Hope it’s helped and good luck dieting!