The Keto diet involves going long spells on extremely low (no higher than 30g each day) to almost zero g per day of carbs and increasing your fats to a really high level (to the point where they might form around 65% of your daily macronutrients intake.) The idea behind this is to get your body right into a state of ketosis. Within this state of ketosis the body should certainly 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 need to end up being shredded.
The keto diet. Exactly what is the keto diet weight loss? In simple terms it’s when you trick your body into using your own BODYFAT as it’s main energy source instead of carbohydrates. The keto weight loss program is very popular way of reducing weight efficiently and quickly.
The Science Behind It – To have your body right into a ketogenic state you must eat a fatty diet and low protein without any carbs or almost no. The ratio ought to be around 80% fat and 20% protein. This will the guideline for your first 2 days. Once in a ketogenic state you should increase protein intake and minimize fat, ratio will be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare muscle tissue. Whenever your body intakes carbohydrates it causes an insulin spike which suggests the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so sound judgment informs us that in case we eliminate carbs then this insulin will never store excess calories as fat. Perfect.
Now your system has no carbs as being a energy source the body must find a new source. Fat. This works out perfectly if you wish to lose body fat. Our bodies will breakdown the body fat and then use it as energy rather than carbs. This state is known as ketosis. This is the state you want your system to stay in, makes perfect sense if you wish to lose excess fat while maintaining muscle.
Now for the diet part and the way to plan it. You will have 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 and such. Keep in mind ratio? 65% fat and 30% protein. Well should you weight 150 pounds of lean mass which means 150g of protein per day. X4 ( level of calories per gram of protein ) that is 600 calories. Your entire calories should come from fat. Should your caloric maintenance is 3000 you must eat around 500 less which means if you need 2500 calories a day, around 1900 calories must originate from fats! You have to eat fats to fuel the body which in exchange will also get rid of body fat! Which is the rule of this diet, you must eat fats! The advantage to eating dietary fats and also the keto diet is you is not going to feel hungry. Fat digestion is slow which works in your favor so it helps you are feeling ‘full’.
You will end up doing this monday – friday then ” carb-up ” on the weekend. After your last workout on friday this is when the carb up starts. You have to intake a liquid carbohydrate along with your whey shake post workout. It will help create an insulin spike and helps have the nutrients your body desperately needs for muscle repair and growth and refill glycogen stores. In this stage ( carb up ) eat what you want – pizzas, pasta, crisps, ice cream. Anything. This can be beneficial for you as it will refuel ygwllm body for that upcoming week as well as restoring your body’s nutrient needs. Once sunday starts its returning to the no carb high-fat moderate protein diet. Keeping your system in ketosis and losing fat as energy is the perfect solution.
An additional benefit to ketosis is once your go into the condition of ketosis and get rid of body fat you’r body will likely be depleted of carbs. Once you load up with carbs you will look as full as it ever was ( 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 state ketosis by eliminating carbs from the diet while intaking high-fat moderate/low protein. Must intake fibre of some sort to keep your pipes as clear as ever once you know a few things 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 takes dedication to no eat carbs through out your week as a lot of foods have carbs, but bear in mind you will be rewarded greatly for your dedication. You should not stay in the condition of ketosis weeks on end because it is dangerous and definately will end up getting your system embracing use protein being a fuel source which is actually a no no. Hope it’s helped and good luck dieting!