The Keto diet involves going long spells on extremely low (no higher 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 could constitute as much as 65% of your daily macronutrients intake.) The thought behind this is to get the body right 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 should end up being shredded.
The keto diet. What exactly is the keto diet weight loss? In simple terms it’s whenever you trick your system into making use of your own BODYFAT as it’s main energy source instead of carbohydrates. The keto diet is extremely popular way of reducing weight quickly and efficiently.
The Science Behind It – To get your body in to a ketogenic state you have to have a high-fat diet and low protein without any carbs or virtually no. 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 minimize fat, ratio is going to be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare muscles. 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 your insulin is not going to store excess calories as fat. Perfect.
Now the body has no carbs being a energy source your system must find a new source. Fat. This works out perfectly in order to lose excess fat. Your body will break down our bodies fat and use it as energy as opposed to carbs. This state is referred to as ketosis. Here is the state you desire your system to be in, makes perfect sense if you want to lose unwanted fat while maintaining muscle.
Now for the diet part and the way to plan it. You will have to intake At The Very Least a gram of protein per pounds of LEAN MASS. This helps within the recovery and repair of muscle tissues after workouts etc. Keep in mind ratio? 65% fat and 30% protein. Well if you weight 150 pounds of lean mass which means 150g of protein per day. X4 ( level of calories per gram of protein ) that is certainly 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 should you need 2500 calories each day, around 1900 calories must come from fats! You need to eat fats to fuel the body which in return will also burn off body fat! Which is the rule of this diet, you need to eat fats! The advantage to eating dietary fats as well as the keto diet is that you will not experience hunger. Fat digestion is slow which works to your benefit helping you really feel ‘full’.
You will end up carrying this out monday – friday and then ” carb-up ” on the weekend. After your last workout on friday this is where the carb up starts. You need to intake a liquid carbohydrate as well as your whey shake post workout. This helps create an insulin spike and helps obtain the nutrients your body desperately needs for muscle repair and growth and refill glycogen stores. Throughout this stage ( carb up ) eat what you want – pizzas, pasta, crisps, soft ice cream. Anything. This is helpful for you since it will refuel ygwllm body for that 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 the body in ketosis and shedding fat as energy is the ideal solution.
An additional benefit to ketosis is once your go into the state ketosis and burn off the fat you’r body is going to be depleted of carbs. Once 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 state of ketosis by reducing carbs from the diet while intaking high-fat moderate/low protein. Must intake fibre of some type to maintain your pipes as clear as ever once you know a few things i mean. Once in ketosis protein intake must be at least that of 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 plenty of foods have carbs, but bear in mind you will be rewarded greatly to your dedication. You must not be in the condition of ketosis weeks on end as it is dangerous and will end up with the body embracing use protein being a fuel source that is a no no. Hope it’s helped and good luck dieting!