The Keto diet involves going long spells on extremely low (no higher than 30g per day) to almost zero g each day of carbs and increasing your fats to a really high level (to the stage where they could form as much as 65% of your daily macronutrients intake.) The thought behind this is to get your body into a state of ketosis. Within this state of ketosis the body is supposed to 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 weight loss? In simple terms it’s whenever you trick your system into using your own BODYFAT as it’s main power source rather than carbohydrates. The keto weight loss program is extremely popular approach to reducing weight efficiently and quickly.
The Science Behind It – To get the body into a ketogenic state you must eat a high fat diet and low protein with NO carbs or virtually no. The ratio should be around 80% fat and 20% protein. This can 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 tissues. As soon as 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 common sense tells us that when we eliminate carbs then this insulin is not going to store excess calories as fat. Perfect.
Now the body has no carbs as being a power source your body must find a new source. Fat. This works out perfectly if you wish to lose unwanted fat. The body will break up the body fat and use it as energy instead of carbs. This state is known as ketosis. This is actually the state you want your body to stay in, makes perfect sense if you wish to lose excess fat and keep muscle.
Now to the diet part and ways to plan it. You will have to intake AT LEAST a gram of protein per pounds of LEAN MASS. This will help within the recovery and repair of muscle tissue after workouts and the like. Remember the ratio? 65% fat and 30% protein. Well if you weight 150 pounds of lean mass which suggests 150g of protein per day. X4 ( level of calories per gram of protein ) which is 600 calories. All of your calories should come from fat. If your caloric maintenance is 3000 you need 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 your body which in turn will also get rid of excess fat! Which is the rule of this diet, you must eat fats! The extra edge to eating dietary fats and also the keto diet is you will never experience hunger. Fat digestion is slow which works to your benefit and helps you feel ‘full’.
You will end up doing this monday – friday then ” 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 your 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 since it will refuel ygwllm body for that upcoming week in addition to restoring your body’s nutrient needs. Once sunday starts its to the no carb high fat moderate protein diet. Keeping your body in ketosis and shedding fat as energy is the ideal solution.
An additional benefit to ketosis is as soon as your get into the condition of ketosis and get rid of unwanted fat you’r body is going to be depleted of carbs. As soon as you load on top of carbs you may look as full as it ever was ( with less bodyfat! ) which is good 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 from the 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 once you learn what I mean. Once in ketosis protein intake must be at least that relating to a gram of protein per pound of lean mass. That is really it! It takes dedication to no eat carbs through out the week as plenty of foods have carbs, but bear in mind you will end up rewarded greatly for the dedication. You should not be in the state of ketosis weeks on end because it is dangerous and will end up having your body turning to use protein being a fuel source which is a no no. Hope it’s helped and all the best dieting!