The keto diet. Exactly what is the keto diet? Basically it’s when you trick the body into making use of your own BODYFAT as it’s main power source instead of carbohydrates. The keto eating habits are quite popular way of losing fat efficiently and quickly.
The Science Behind It
To have your body into a ketogenic state you have to consume a high fat diet and low protein without any carbs or hardly any. The ratio needs to be around 80% fat and 20% protein. This will the guideline for that first 2 days. Once in a ketogenic state you will need to increase protein intake and lower fat, ratio will be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare muscle tissue. As soon as 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 sound judgment tells us that in case we eliminate carbs then this insulin is not going to store excess calories as fat. Perfect.
Now the body has no carbs being a energy source your body must get a new source. Fat. This works out perfectly if you want to lose body fat. The body will break down the body fat and employ it as energy as opposed to carbs. This state is called ketosis. Here is the state you want your body to be in, makes perfect sense if you wish to lose body fat while maintaining muscle.
Now to the diet part and ways to plan it. You will need to intake A Minimum Of a gram of protein per pounds of LEAN MASS. This will assist in the recovery and repair of muscles after workouts and such. Remember the ratio? 65% fat and 30% protein. Well should you weight 150 pounds of lean mass meaning 150g of protein a day. X4 ( amount of calories per gram of protein ) that is certainly 600 calories. The rest of your calories should originate from fat. In case your caloric maintenance is 3000 you need to eat around 500 less which will mean that should you need 2500 calories a day, around 1900 calories must originate from fats! You have to eat fats to fuel your body which in return will even get rid of body fat! That is the rule with this diet, you need to eat fats! The benefit to eating dietary fats as well as the keto diet is you is not going to feel hungry. Fat digestion is slow which works to your advantage and helps you feel ‘full’.
You will end up accomplishing this monday – friday and then ” carb-up ” on the weekend. After your last workout on friday this is the time the carb up starts. You need to intake a liquid carbohydrate as well as your whey shake post workout. It will help 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 would like – pizzas, pasta, crisps, ice cream. Anything. This can be helpful for you because it will refuel your system for the upcoming week as well as restoring your body’s nutrient needs. Once sunday starts its back for the no carb high fat eecxyj protein diet. Keeping your body in ketosis and burning fat as energy is the ideal solution.
An additional advantage to ketosis is as soon as your get into the state of ketosis and eliminate the fat you’r body will likely be depleted of carbs. As soon as you load up with carbs you may 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 go into the state of ketosis through the elimination of carbs through the diet while intaking high fat moderate/low protein.
-Must intake fibre of some type to keep your pipes as clear as it ever was if you know a few things i mean.
-Once in ketosis protein intake must be at the very least that relating to a gram of protein per pound of lean mass.
-That is pretty much it! It requires dedication to no eat carbs through out your week as a lot of foods have carbs, but remember you will be rewarded greatly for your dedication. You must not be in the state of ketosis weeks on end since it is dangerous and can end up having your system turning to use protein as being a fuel source that is a no no. Hope it’s helped and good luck dieting!