The Keto diet involves going long spells on extremely low (no more than 30g per day) to almost zero g each day of carbs and increasing your fats to a really high level (to the level where they could constitute as much as 65% of the daily macronutrients intake.) The thought behind this is to get your body in to a state of ketosis. Within this state of ketosis your body is supposed to 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 should end up being shredded.
The keto diet. Exactly what is the keto diet for weight loss? In simple terms it’s once you trick your body into using your own BODYFAT as it’s main energy source instead of carbohydrates. The keto weight loss program is quite popular way of reducing weight quickly and efficiently.
The Science Behind It – To obtain the body right into a ketogenic state you need to consume a high-fat diet and low protein with NO carbs or hardly any. The ratio should be around 80% fat and 20% protein. This will the guideline for the 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 muscles. When your body intakes carbohydrates it causes an insulin spike which means the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so common 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 a power source your body must get a new source. Fat. This works out perfectly if you wish to lose body fat. The body will break up our bodies fat and employ it as energy rather than carbs. This state is called ketosis. This is actually the state you desire the body to remain, makes perfect sense in order to lose unwanted fat and keep muscle.
Now to the diet part and ways to plan it. You will have to intake AT LEAST a gram of protein per pounds of LEAN MASS. This will assist within the recovery and repair of muscles after workouts and such. Remember the ratio? 65% fat and 30% protein. Well in the event you weight 150 pounds of lean mass which suggests 150g of protein each day. X4 ( level of calories per gram of protein ) which is 600 calories. The rest of your calories should originate from fat. Should your caloric maintenance is 3000 you must eat around 500 less which means should you need 2500 calories each day, around 1900 calories must originate from fats! You need to eat fats to fuel your body which in return will even eliminate unwanted fat! This is the rule of the diet, you have to eat fats! The advantage to eating dietary fats as well as the keto diet is that you is not going to feel hungry. Fat digestion is slow which works in your favor helping you are feeling ‘full’.
You may be accomplishing this monday – friday and then ” carb-up ” on the weekend. After your last workout on friday this is where the carb up starts. You must intake a liquid carbohydrate as well as your whey shake post workout. It will help create an insulin spike helping have the nutrients your body desperately needs for muscle repair and growth and refill glycogen stores. Throughout this stage ( carb up ) eat what you need – pizzas, pasta, crisps, ice cream. Anything. This will be beneficial for you because it will refuel ygwllm body for the 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 system in ketosis and losing fat as energy is the perfect solution.
An additional benefit to ketosis is once your enter into the condition of ketosis and burn off the fat you’r body will be depleted of carbs. As soon as you load on top of carbs you may look as full as ever ( with less bodyfat! ) which is ideal for them occasions on weekends when you visit the beach or parties!
Now lets recap on the diet. Must enter the state ketosis through the elimination of carbs from your diet while intaking high-fat moderate/low protein. Must intake fibre of some type to keep your pipes as clear as ever once you learn what 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 your week as a lot of foods have carbs, but bear in mind you may be rewarded greatly for your dedication. You should not stay in the state ketosis weeks on end as it is dangerous and can end up with your body turning to use protein as being a fuel source which is a no no. Hope it’s helped and all the best dieting!