The Keto diet involves going long spells on extremely low (no more than 30g each day) to just about zero g per day of carbs and increasing your fats to some really high level (to the point where they could make up as much as 65% of your daily macronutrients intake.) The idea behind this is to get the body right into a state of ketosis. In this state of ketosis the body should certainly be more inclined to utilize 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 for weight loss? In simple terms it’s whenever you trick your body into utilizing your own BODYFAT as it’s main energy source rather than carbohydrates. The keto eating habits are quite popular method of losing fat quickly and efficiently.
The Science Behind It – To have the body in to a ketogenic state you need to have a fatty 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 have 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. Whenever your body intakes carbohydrates it causes an insulin spike which means the pancreas releases insulin ( helps store glycogen, aminos and excess calories as fat ) so common sense tells us that if we eliminate carbs then this insulin is not going to store excess calories as fat. Perfect.
Now your system has no carbs as being a power source your system must get a new source. Fat. This works out perfectly if you want to lose unwanted fat. Our bodies will break up your body fat and employ it as energy instead of carbs. This state is called ketosis. This is actually the state you desire your system to be in, makes perfect sense if you want to lose unwanted fat while maintaining muscle.
Now towards the diet part and how to plan it. You will have to intake AT LEAST a gram of protein per pounds of LEAN MASS. This helps within the recovery and repair of muscles after workouts etc. Keep in mind ratio? 65% fat and 30% protein. Well if you weight 150 pounds of lean mass which means 150g of protein per day. X4 ( level of calories per gram of protein ) that is certainly 600 calories. The rest of your calories should result from fat. Should your caloric maintenance is 3000 you have to eat around 500 less which means if you want 2500 calories per day, around 1900 calories must originate from fats! You have to eat fats to fuel the body which in return may also burn off excess fat! Which is the rule with this diet, you need to eat fats! The advantage to eating dietary fats and the keto diet is that you will not experience hunger. Fat digestion is slow which works to your benefit so it helps you are feeling ‘full’.
You will be accomplishing this 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 along with your whey shake post workout. This helps create an insulin spike and helps get 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, frozen treats. Anything. This can be good for you as it will refuel ygwllm body for your 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 the body in ketosis and burning fat as energy is the ideal solution.
An additional advantage to ketosis is once your enter into the condition of ketosis and burn off the fat you’r body will likely be depleted of carbs. When you load up with carbs you are going to look as full as it ever was ( with less bodyfat! ) which is perfect for them occasions on weekends when you visit the beach or parties!
Now lets recap on the diet. Must enter the state 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 it ever was once you know what I mean. Once in ketosis protein intake must be a minimum of that relating to a gram of protein per pound of lean mass. That is really it! It requires dedication to no eat carbs through out your week as lots of foods have carbs, but bear in mind you will end up rewarded greatly to your dedication. You should not stay in the condition of ketosis weeks on end since it is dangerous and can end up getting the body embracing use protein as being a fuel source which is a no no. Hope it’s helped and all the best dieting!