The Keto diet involves going long spells on extremely low (no more than 30g per day) to just about zero g per day of carbs and increasing your fats to a really high level (to the level where they might form just as much as 65% of your daily macronutrients intake.) The thought behind this is to get the body into a state of ketosis. In this state of ketosis your 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. What is the keto diet and weight loss? In simple terms it’s once you trick your system into making use of your own BODYFAT as it’s main power source as opposed to carbohydrates. The keto eating habits are quite popular approach to losing fat quickly and efficiently.
The Science Behind It – To have your body right into a ketogenic state you need to consume a fatty diet and low protein with NO carbs or virtually no. The ratio ought to be around 80% fat and 20% protein. This can the guideline for that first 2 days. Once in a ketogenic state you will have to increase protein intake and minimize fat, ratio will 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 which suggests the pancreas releases insulin ( helps store glycogen, proteins and excess calories as fat ) so good sense tells 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 in order to lose excess fat. Our bodies will breakdown your body fat and use it as energy instead of carbs. This state is referred to as ketosis. This is actually the state you want your system to remain, makes perfect sense if you wish to lose excess fat while maintaining muscle.
Now for the diet part and ways to plan it. You will have to intake At The Very Least a gram of protein per pounds of LEAN MASS. This helps in the recovery and repair of muscle tissues after workouts etc. Remember the ratio? 65% fat and 30% protein. Well in the event you weight 150 pounds of lean mass which suggests 150g of protein each day. X4 ( amount of calories per gram of protein ) which is 600 calories. The rest of your calories should result from fat. In case your caloric maintenance is 3000 you have to eat around 500 less which would mean that if you need 2500 calories a day, around 1900 calories must originate from fats! You must eat fats to fuel your body which in return will also eliminate body fat! This is the rule of the diet, you need to eat fats! The extra edge to eating dietary fats and the keto diet is that you is not going to experience hunger. Fat digestion is slow which works to your advantage so it helps you are feeling ‘full’.
You will end up doing this monday – friday and then ” carb-up ” on the weekend. After your last workout on friday this is the time the carb up starts. You must intake a liquid carbohydrate as well as your whey shake post workout. It will help create an insulin spike helping get 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, soft ice cream. Anything. This will be good for you as it will refuel ygwllm body for the 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 body in ketosis and burning fat as energy is the best solution.
Another advantage to ketosis is once your go into the state ketosis and eliminate the fat you’r body will be depleted of carbs. When you load on top of carbs you will look as full as it ever was ( 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 condition of ketosis by eliminating carbs from the 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 should be at least that relating to a gram of protein per pound of lean mass. That is pretty much it! It will take dedication to no eat carbs through the week as lots of foods have carbs, but bear in mind you will be rewarded greatly for the dedication. You must not stay in the state of ketosis weeks on end as it is dangerous and can end up with the body turning to use protein being a fuel source which is a no no. Hope it’s helped and best of luck dieting!