The keto diet. What is the keto diet? Basically it’s when you trick your body into using your own BODYFAT as it’s main power source as opposed to carbohydrates. The keto diet is extremely popular approach to losing fat efficiently and quickly.
The Science Behind It
To obtain your body right into a ketogenic state you need to eat a high fat diet and low protein without any carbs or virtually no. The ratio needs to be around 80% fat and 20% protein. This can 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 tissue. 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 tells us that when we eliminate carbs then the insulin is not going to store excess calories as fat. Perfect.
Now the body has no carbs as being a energy source your system must get a new source. Fat. This works out perfectly if you want to lose body fat. Our bodies will break down the body fat and use it as energy as opposed to carbs. This state is known as ketosis. This is the state you want your body to be in, makes perfect sense in order to lose body fat and keep muscle.
Now for the diet part and how to plan it. You need to intake A Minimum Of a gram of protein per pounds of LEAN MASS. This helps inside the recovery and repair of muscles after workouts and the like. Keep in mind ratio? 65% fat and 30% protein. Well in the event you weight 150 pounds of lean mass which means 150g of protein a day. X4 ( amount of calories per gram of protein ) which is 600 calories. The rest of the calories should result from fat. In case your caloric maintenance is 3000 you have to eat around 500 less which may mean that should you need 2500 calories a day, around 1900 calories must come from fats! You need to eat fats to fuel your body which in return will also eliminate body fat! Which is the rule of the diet, you have to eat fats! The extra edge to eating dietary fats and the keto diet is you will never feel hungry. Fat digestion is slow which works to your benefit and helps you really feel ‘full’.
You will end up carrying this out monday – friday and after that ” carb-up ” on the weekend. After your last workout on friday this is when the carb up starts. You must intake a liquid carbohydrate together with your whey shake post workout. This can help create an insulin spike helping have the nutrients your body desperately needs for muscle repair and growth and refill glycogen stores. During this stage ( carb up ) eat what you need – pizzas, pasta, crisps, frozen treats. Anything. This will be helpful for you as it will refuel your body for the upcoming week as well as restoring your body’s nutrient needs. Once sunday starts its back to the no carb high fat eecxyj protein diet. Keeping your body in ketosis and burning fat as energy is the ideal solution.
An additional advantage to ketosis is as soon as your get into the state of ketosis and get rid of the fat you’r body is going to be depleted of carbs. As soon as you load on top of carbs you will look as full as ever ( with less bodyfat! ) which is good for them occasions on weekends when you visit the beach or parties!
Now lets recap on the diet.
-Must enter in the state of ketosis by eliminating carbs through the diet while intaking high fat moderate/low protein.
-Must intake fibre of some sort to maintain your pipes as clear as ever should you know the things i mean.
-Once in ketosis protein intake should be at least those of a gram of protein per pound of lean mass.
-That is pretty much it! It takes dedication to no eat carbs through out the week as a lot of foods have carbs, but remember you will end up rewarded greatly for your dedication. You must not stay in the state of ketosis weeks on end since it is dangerous and will end up with the body embracing use protein as a fuel source which is a no no. Hope it’s helped and good luck dieting!