The Keto diet involves going long spells on extremely low (no more than 30g per day) to just about zero g each day of carbs and increasing your fats to a really high level (to the stage where they may constitute around 65% of your daily macronutrients intake.) The idea behind this is to get the body in to a state of ketosis. Within this state of ketosis the body should certainly be more inclined to utilize fat for energy- and research says it does this. Depleting your carbohydrate/glycogen liver stores and then moving onto fat for fuel means you ought to end up being shredded.
The keto diet. Exactly what is the keto diet and weight loss? In simple terms it’s whenever you trick your system into using your own BODYFAT as it’s main power source as opposed to carbohydrates. The keto diet is quite popular way of losing fat quickly and efficiently.
The Science Behind It – To obtain your body right into a ketogenic state you have to eat a fatty diet and low protein without carbs or hardly any. The ratio should be around 80% fat and 20% protein. This may the guideline for your first 2 days. Once in a ketogenic state you will need to increase protein intake and minimize 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 which means the pancreas releases insulin ( helps store glycogen, aminos and excess calories as fat ) so good sense tells us that when we eliminate carbs then the insulin will never store excess calories as fat. Perfect.
Now your system has no carbs as a power source your system must get a new source. Fat. This works out perfectly if you want to lose body fat. The body will break up your body fat and then use it as energy rather than carbs. This state is known as ketosis. This is the state you desire your system to stay in, makes perfect sense if you want to lose body fat and keep muscle.
Now for the diet part and the way to plan it. You need to intake At The Very Least a gram of protein per pounds of LEAN MASS. This helps inside the recovery and repair of muscles after workouts and the like. Recall the ratio? 65% fat and 30% protein. Well should you weight 150 pounds of lean mass meaning 150g of protein a day. X4 ( level of calories per gram of protein ) which is 600 calories. The rest of your calories should result from fat. Should your caloric maintenance is 3000 you need to eat around 500 less which means if you want 2500 calories each day, around 1900 calories must originate from fats! You must eat fats to fuel the body which in exchange may also burn off unwanted fat! This is the rule of the diet, you have to eat fats! The extra edge to eating dietary fats and the keto diet is you is not going to experience hunger. Fat digestion is slow which works in your favor and helps you are feeling ‘full’.
You will be doing this monday – friday and then ” carb-up ” on the weekend. After your last workout on friday this is when the carb up starts. You must intake a liquid carbohydrate together with your whey shake post workout. This can help create an insulin spike helping get the nutrients your system desperately needs for muscle repair and growth and refill glycogen stores. In this stage ( carb up ) eat what you would like – pizzas, pasta, crisps, frozen treats. Anything. This will be good for you because it will refuel ygwllm body for that upcoming week as well as restoring your body’s nutrient needs. Once sunday starts its back to the no carb fatty moderate protein diet. Keeping your body in ketosis and shedding fat as energy is the ideal solution.
An additional benefit to ketosis is once your get into the condition of ketosis and eliminate body fat you’r body will likely be depleted of carbs. Once you load on top of carbs you may look as full as ever ( with less bodyfat! ) which is perfect for them occasions on weekends when you visit the beach or parties!
Now lets recap on the diet. Must enter the condition of ketosis through the elimination of carbs through the diet while intaking high-fat moderate/low protein. Must intake fibre of some kind to help keep your pipes as clear as ever once you learn a few things i mean. Once in ketosis protein intake has to be at the very least that of a gram of protein per pound of lean mass. That is pretty much it! It takes dedication to no eat carbs through out your week as a lot of foods have carbs, but remember you will end up rewarded greatly for your dedication. You must not remain in the condition of ketosis weeks on end since it is dangerous and can end up with your body switching to use protein as a fuel source which is a no no. Hope it’s helped and all the best dieting!