The keto diet. What exactly is the keto diet? Basically it’s when you trick your body into making use of your own BODYFAT as it’s main energy source instead of carbohydrates. The keto diet is extremely popular approach to losing fat quickly and efficiently.
The Science Behind It
To get your body in to a ketogenic state you need to eat a high fat diet and low protein without any carbs or hardly any. The ratio needs to be around 80% fat and 20% protein. This will the guideline for your first 2 days. Once in a ketogenic state you will have to increase protein intake and lower fat, ratio will likely 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 suggests the pancreas releases insulin ( helps store glycogen, aminos and excess calories as fat ) so good sense informs us that in case we eliminate carbs then this insulin will not store excess calories as fat. Perfect.
Now the body has no carbs being a energy source the body must get a new source. Fat. This works out perfectly if you wish to lose body fat. Your body will break down the body fat and then use it as energy as opposed to carbs. This state is called ketosis. This is actually the state you would like the body to remain, makes perfect sense if you wish to lose body fat and keep muscle.
Now for the diet part and the way to plan it. You will need to intake At The Very Least a gram of protein per pounds of LEAN MASS. This will help in the recovery and repair of muscle tissues after workouts and such. Keep in mind ratio? 65% fat and 30% protein. Well in the event you weight 150 pounds of lean mass which suggests 150g of protein a day. X4 ( quantity of calories per gram of protein ) which is 600 calories. The rest of your own calories should come from fat. If your caloric maintenance is 3000 you need to eat around 500 less which may mean that should you need 2500 calories a day, around 1900 calories must result from fats! You must eat fats to fuel your system which in exchange will also burn off body fat! This is the rule with this diet, you have to eat fats! The benefit to eating dietary fats and the keto diet is that you simply will not experience hunger. Fat digestion is slow which works in your favor and helps you really feel ‘full’.
You will be doing this monday – friday 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 can help create an insulin spike and helps have the nutrients your system desperately needs for muscle repair and growth and refill glycogen stores. During this stage ( carb up ) eat what you want – pizzas, pasta, crisps, frozen treats. Anything. This is beneficial for you since it will refuel your system for your upcoming week as well as restoring your body’s nutrient needs. Once sunday starts its back towards the no carb high fat eecxyj protein diet. Keeping your system in ketosis and burning fat as energy is the ideal solution.
An additional advantage to ketosis is when your get into the state of ketosis and eliminate the fat you’r body will be depleted of carbs. When you load with carbs you will look as full as it ever was ( with less bodyfat! ) which is ideal for them occasions on weekends when you go to the beach or parties!
Now lets recap on the diet.
-Must go into the state of ketosis through the elimination of carbs from the diet while intaking high fat moderate/low protein.
-Must intake fibre of some sort to keep your pipes as clear as it ever was if you know the things i mean.
-Once in ketosis protein intake should be at least that of 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 lots of foods have carbs, but bear in mind you may be rewarded greatly for your dedication. You should not stay in the state of ketosis weeks on end since it is dangerous and can end up with the body switching to use protein being a fuel source which is a no no. Hope it’s helped and all the best dieting!