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 constitute as much as 65% of your daily macronutrients intake.) The thought behind this is to get your body right into a state of ketosis. In this state of ketosis the body is supposed to 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 need to end up being shredded.
The keto diet. What exactly is the keto diet weight loss? In simple terms it’s when you trick the body into utilizing your own BODYFAT as it’s main power source as opposed to carbohydrates. The keto eating habits are extremely popular way of shedding fat efficiently and quickly.
The Science Behind It – To get your system right into a ketogenic state you have to consume a high fat diet and low protein without carbs or virtually no. The ratio needs to be around 80% fat and 20% protein. This will the guideline for the first 2 days. Once in a ketogenic state you will need to increase protein intake and lower fat, ratio is going to be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare muscle tissues. Whenever your body intakes carbohydrates it causes an insulin spike which suggests the pancreas releases insulin ( helps store glycogen, aminos and excess calories as fat ) so common sense tells us that in case we eliminate carbs then your insulin will never store excess calories as fat. Perfect.
Now your body has no carbs as a power source your system must find a new source. Fat. This works out perfectly if you want to lose body fat. The body will breakdown our bodies fat and then use it as energy rather than carbs. This state is known as ketosis. Here is the state you want the body to stay in, makes perfect sense if you wish to lose excess fat while maintaining muscle.
Now for the diet part and how to plan it. You will need to intake AT LEAST a gram of protein per pounds of LEAN MASS. This will assist inside the recovery and repair of muscles after workouts and such. Recall the ratio? 65% fat and 30% protein. Well should you weight 150 pounds of lean mass which suggests 150g of protein per day. X4 ( level of calories per gram of protein ) that is certainly 600 calories. The rest of your calories should come from fat. If your caloric maintenance is 3000 you need to eat around 500 less which would mean that if you want 2500 calories per day, around 1900 calories must result from fats! You must eat fats to fuel your system which in exchange will also burn off unwanted fat! This is the rule with this diet, you must eat fats! The benefit to eating dietary fats and also the keto diet is that you will never experience hunger. Fat digestion is slow which works in your favor and helps you really 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 as well as your whey shake post workout. This helps create an insulin spike helping have the nutrients the body desperately needs for muscle repair and growth and refill glycogen stores. During this stage ( carb up ) eat what you want – pizzas, pasta, crisps, ice cream. Anything. This will be beneficial for you because it will refuel ygwllm body for your upcoming week in addition to restoring your body’s nutrient needs. Once sunday starts its back to the no carb fatty moderate protein diet. Keeping the body in ketosis and burning fat as energy is the ideal solution.
An additional benefit to ketosis is as soon as your go into the condition of ketosis and get rid of unwanted fat you’r body is going to be depleted of carbs. When you load on top of 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 reducing 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 once you know a few things i mean. Once in ketosis protein intake should be at the very 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 out your week as lots of foods have carbs, but bear in mind you will be rewarded greatly for the dedication. You should not be in the state ketosis weeks on end because it is dangerous and can end up getting your body switching to use protein as a fuel source that is a no no. Hope it’s helped and good luck dieting!