The Keto diet involves going long spells on extremely low (no higher than 30g each day) to just about zero g each day of carbs and increasing your fats to some really high level (to the level where they could constitute as much as 65% of your daily macronutrients intake.) The idea behind this is to get your body 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 ought 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 body into utilizing your own BODYFAT as it’s main power source as opposed to carbohydrates. The keto diet is quite popular method of shedding fat efficiently and quickly.
The Science Behind It – To obtain your system in to a ketogenic state you must consume a fatty diet and low protein without any carbs or almost no. The ratio needs to be around 80% fat and 20% protein. This may the guideline for that first 2 days. Once in a ketogenic state you should increase protein intake and reduce fat, ratio will likely 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 suggests the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so common sense informs us that if we eliminate carbs then your insulin is not going to store excess calories as fat. Perfect.
Now the body has no carbs as a energy source your system must get a new source. Fat. This works out perfectly if you wish to lose body fat. Your body will break up the body fat and then use it as energy as opposed to carbs. This state is referred to as ketosis. Here is the state you desire your body to stay in, makes perfect sense if you want to lose body fat while maintaining muscle.
Now to the diet part and how to plan it. You need to intake AT LEAST a gram of protein per pounds of LEAN MASS. This will assist in the recovery and repair of muscle tissue after workouts and such. Remember the ratio? 65% fat and 30% protein. Well should you weight 150 pounds of lean mass which suggests 150g of protein per day. X4 ( level of calories per gram of protein ) that is 600 calories. All of your calories should originate from fat. Should your caloric maintenance is 3000 you have to eat around 500 less which would mean that if you want 2500 calories each day, around 1900 calories must originate from fats! You need to eat fats to fuel the body which in return will also eliminate excess fat! Which is the rule with this diet, you have to eat fats! The benefit to eating dietary fats and also the keto diet is you will never experience hunger. Fat digestion is slow which works in your favor helping you really feel ‘full’.
You will 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 need to intake a liquid carbohydrate as well as your whey shake post workout. This helps create an insulin spike helping obtain the nutrients your system desperately needs for muscle repair and growth and refill glycogen stores. During this stage ( carb up ) eat what you want – pizzas, pasta, crisps, soft ice cream. Anything. This can be helpful 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 back to the no carb high fat moderate protein diet. Keeping your system in ketosis and burning fat as energy is the best solution.
An additional advantage to ketosis is once your enter into the state of ketosis and eliminate unwanted fat you’r body will likely be depleted of carbs. When you load with carbs you are going to 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 state ketosis by eliminating carbs from the diet while intaking fatty moderate/low protein. Must intake fibre of some sort to keep your pipes as clear as it ever was once you learn a few things i mean. Once in ketosis protein intake should be at least that of a gram of protein per pound of lean mass. That is really it! It requires dedication to no eat carbs through out the week as a lot of foods have carbs, but bear in mind you may be rewarded greatly for the dedication. You should not stay in the condition of ketosis weeks on end because it is dangerous and can end up getting your system turning to use protein as a fuel source which is a no no. Hope it’s helped and good luck dieting!