The Keto diet involves going long spells on extremely low (no more than 30g per day) to just about zero g each day of carbs and increasing your fats to a really high level (to the level where they may 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. Within this state of ketosis the body should really 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 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 your system into utilizing your own BODYFAT as it’s main power source instead of carbohydrates. The keto eating habits are quite popular approach to losing fat quickly and efficiently.
The Science Behind It – To get your body into a ketogenic state you have to have a high fat diet and low protein without any carbs or hardly any. The ratio should be around 80% fat and 20% protein. This will the guideline for that first 2 days. Once in a ketogenic state you should increase protein intake and lower fat, ratio is going to be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare muscles. 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 good sense tells us that when we eliminate carbs then the insulin is not going to store excess calories as fat. Perfect.
Now your system has no carbs as being a power source your system must get a new source. Fat. This works out perfectly if you wish to lose unwanted fat. Our bodies will break up the body fat and use it as energy as opposed to carbs. This state is referred to as ketosis. This is actually the state you want your system to remain, makes perfect sense if you want to lose unwanted fat while keeping muscle.
Now towards the diet part and the way to plan it. You will need to intake AT LEAST a gram of protein per pounds of LEAN MASS. This helps inside the recovery and repair of muscle tissues after workouts etc. Remember the ratio? 65% fat and 30% protein. Well should you weight 150 pounds of lean mass which means 150g of protein a day. X4 ( level of calories per gram of protein ) that is certainly 600 calories. Your entire calories should originate from fat. In case your caloric maintenance is 3000 you have to eat around 500 less which means if you need 2500 calories each day, around 1900 calories must result from fats! You have to eat fats to fuel your system which in return will also get rid of unwanted fat! That is the rule of the diet, you need to eat fats! The extra edge to eating dietary fats and the keto diet is that you simply will never experience hunger. Fat digestion is slow which works to your benefit helping you are feeling ‘full’.
You may be carrying this out monday – friday and after that ” 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. It will help create an insulin spike so it helps have the nutrients your system desperately needs for muscle repair and growth and refill glycogen stores. In this stage ( carb up ) eat what you need – pizzas, pasta, crisps, frozen treats. Anything. This can be helpful for you since it will refuel ygwllm body for that upcoming week along with restoring your body’s nutrient needs. Once sunday starts its back to the no carb high-fat moderate protein diet. Keeping your body in ketosis and losing fat as energy is the perfect solution.
Another advantage to ketosis is when your go into the state of ketosis and burn off unwanted fat you’r body will likely be depleted of carbs. When you load up with carbs you may look as full as ever ( with less bodyfat! ) which is perfect for them occasions on weekends when you go to the beach or parties!
Now lets recap on the diet. Must enter the condition of ketosis by reducing carbs through the diet while intaking fatty moderate/low protein. Must intake fibre of some kind to help keep your pipes as clear as ever if you know what I mean. Once in ketosis protein intake must be a minimum of that of a gram of protein per pound of lean mass. That is really it! It requires dedication to no eat carbs through out your week as a lot of foods have carbs, but remember you will 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 embracing use protein as being a fuel source which is actually a no no. Hope it’s helped and all the best dieting!