The Keto diet involves going long spells on extremely low (no higher than 30g each day) to just about zero g each day of carbs and increasing your fats to some really high level (to the point where they might make up just as much as 65% of the daily macronutrients intake.) The concept behind this is to get your body right into a state of ketosis. In this state of ketosis the body should really be more inclined to utilize 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 exactly is the keto diet weight loss? In simple terms it’s once you trick the body into making use of your own BODYFAT as it’s main power source as opposed to carbohydrates. The keto weight loss program is very popular approach to reducing weight efficiently and quickly.
The Science Behind It – To have your body right into a ketogenic state you have to eat a high fat diet and low protein with NO carbs or almost no. The ratio should be around 80% fat and 20% protein. This can the guideline for your first 2 days. Once in a ketogenic state you will need to increase protein intake and lower fat, ratio will likely 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 meaning the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so sound judgment informs us that if we eliminate carbs then your insulin will not store excess calories as fat. Perfect.
Now your system has no carbs as a energy source the body must find a new source. Fat. This works out perfectly if you want to lose body fat. Our bodies will break up your body fat and then use it as energy as opposed to carbs. This state is known as ketosis. This is actually the state you want your body to remain, makes perfect sense in order to lose unwanted fat while keeping muscle.
Now for the diet part and ways to plan it. You will need to intake AT LEAST a gram of protein per pounds of LEAN MASS. This helps in the recovery and repair of muscles after workouts and such. Recall the ratio? 65% fat and 30% protein. Well if you weight 150 pounds of lean mass meaning 150g of protein a day. X4 ( amount of calories per gram of protein ) that is certainly 600 calories. Your entire calories should originate from fat. Should your caloric maintenance is 3000 you have to eat around 500 less which would mean that if you want 2500 calories per day, around 1900 calories must result from fats! You need to eat fats to fuel your system which in return may also burn off body fat! That is the rule with this diet, you need to eat fats! The advantage to eating dietary fats as well as the keto diet is that you simply will not feel hungry. Fat digestion is slow which works in your favor helping you feel ‘full’.
You will end up carrying this out monday – friday then ” carb-up ” on the weekend. After your last workout on friday this is where the carb up starts. You have to intake a liquid carbohydrate together with your whey shake post workout. This can help create an insulin spike and helps get the nutrients your body desperately needs for muscle repair and growth and refill glycogen stores. Throughout this stage ( carb up ) eat what you need – pizzas, pasta, crisps, frozen treats. Anything. This will be beneficial for you since it will refuel ygwllm body for your upcoming week along with 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 losing fat as energy is the perfect solution.
Another advantage to ketosis is once your go into the state of ketosis and burn off unwanted fat you’r body will likely be depleted of carbs. Once you load up with carbs you are going to look as full as it ever was ( with less bodyfat! ) which is good for them occasions on weekends when you go to the beach or parties!
Now lets recap on the diet. Must enter the state of ketosis by eliminating carbs from your diet while intaking high fat moderate/low protein. Must intake fibre of some sort to keep your pipes as clear as ever once you learn what I mean. Once in ketosis protein intake must be a minimum of 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 your dedication. You should not stay in the state of ketosis weeks on end since it is dangerous and definately will end up with your body embracing use protein as being a fuel source which is a no no. Hope it’s helped and best of luck dieting!