The Keto diet involves going long spells on extremely low (no more than 30g per day) to just about zero g per day of carbs and increasing your fats to a really high level (to the point where they could form around 65% of your daily macronutrients intake.) The concept behind this is to get the body in to a state of ketosis. In this state of ketosis the body is supposed to be more inclined to use fat for energy- and research says it does this. Depleting your carbohydrate/glycogen liver stores and then moving onto fat for fuel means you ought to end up being shredded.
The keto diet. What is the keto diet and 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 diet is extremely popular method of losing fat quickly and efficiently.
The Science Behind It – To have your body right into a ketogenic state you need to eat a fatty diet and low protein without carbs or hardly any. The ratio ought to be around 80% fat and 20% protein. This may the guideline for your first 2 days. Once in a ketogenic state you should increase protein intake and lower fat, ratio will 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 meaning the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so sound judgment tells us that if we eliminate carbs then your insulin will never store excess calories as fat. Perfect.
Now your system has no carbs being a power source your system must find a new source. Fat. This works out perfectly if you wish to lose unwanted fat. The body will breakdown the body fat and employ it as energy instead of 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 unwanted 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 muscle tissue after workouts etc. Keep in mind ratio? 65% fat and 30% protein. Well should you weight 150 pounds of lean mass which suggests 150g of protein per day. X4 ( amount of calories per gram of protein ) that is 600 calories. All of your calories should come from fat. Should your caloric maintenance is 3000 you need to eat around 500 less which would mean that if you need 2500 calories per day, around 1900 calories must come from fats! You need to eat fats to fuel your system which in exchange will also burn off excess fat! Which is the rule of this diet, you must eat fats! The benefit to eating dietary fats and the keto diet is 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 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. It will help create an insulin spike and helps obtain the nutrients your body desperately needs for muscle repair and growth and refill glycogen stores. In this stage ( carb up ) eat what you need – pizzas, pasta, crisps, soft ice cream. Anything. This is beneficial for you since it will refuel ygwllm body for your upcoming week as well as restoring your body’s nutrient needs. Once sunday starts its to the no carb high-fat moderate protein diet. Keeping your system in ketosis and shedding fat as energy is the perfect solution.
Another advantage to ketosis is as soon as your go into the state of ketosis and eliminate unwanted fat you’r body will be depleted of carbs. When you load up 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 enter the condition of ketosis by eliminating carbs from your diet while intaking high-fat moderate/low protein. Must intake fibre of some kind to keep your pipes as clear as it ever was once you know the things i mean. Once in ketosis protein intake has to be at the very least those of a gram of protein per pound of lean mass. That is pretty much it! It requires dedication to no eat carbs through out the week as plenty of foods have carbs, but remember you will be rewarded greatly for your dedication. You must not stay in the condition of ketosis weeks on end as it is dangerous and definately will end up having the body turning to use protein as being a fuel source which is actually a no no. Hope it’s helped and all the best dieting!