The keto diet. Exactly what is the keto diet? Basically it’s when you trick your body into making use of your own BODYFAT as it’s main power source as opposed to carbohydrates. The keto weight loss program is extremely popular way of losing fat quickly and efficiently.
The Science Behind It
To obtain the body right into a ketogenic state you have to have a high fat diet and low protein with NO carbs or hardly any. The ratio should be around 80% fat and 20% protein. This may the guideline for that 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 muscles. Whenever your body intakes carbohydrates it causes an insulin spike which means the pancreas releases insulin ( helps store glycogen, proteins and excess calories as fat ) so sound judgment informs us that if we eliminate carbs then your insulin will never store excess calories as fat. Perfect.
Now the body has no carbs being a energy source the body must find a new source. Fat. This works out perfectly in order to lose body fat. Our bodies will break down your body fat and use it as energy instead of carbs. This state is referred to as ketosis. Here is the state you desire your system to remain, makes perfect sense in order to lose body fat while maintaining muscle.
Now to the diet part and the way to plan it. You will need 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 etc. Keep in mind ratio? 65% fat and 30% protein. Well if you weight 150 pounds of lean mass meaning 150g of protein a day. X4 ( level of calories per gram of protein ) which is 600 calories. The rest of your calories should originate from fat. If your caloric maintenance is 3000 you need to eat around 500 less which will mean that if you need 2500 calories a day, around 1900 calories must come from fats! You have to eat fats to fuel the body which in exchange will even get rid of body fat! Which is the rule of the diet, you need to eat fats! The advantage to eating dietary fats and the keto diet is that you simply will not feel hungry. Fat digestion is slow which works to your benefit so it helps you are feeling ‘full’.
You will be doing this 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 as well as your whey shake post workout. This helps create an insulin spike helping get the nutrients your system desperately needs for muscle repair and growth and refill glycogen stores. During this stage ( carb up ) eat what you would like – pizzas, pasta, crisps, frozen treats. Anything. This will be helpful for you because it will refuel your system for your upcoming week as well as restoring your body’s nutrient needs. Once sunday starts its back to the no carb high fat eecxyj protein diet. Keeping the body in ketosis and burning fat as energy is the best solution.
An additional advantage to ketosis is as soon as your go into the state of ketosis and get rid of the fat you’r body will be depleted of carbs. Once you load up with carbs you may look as full as it ever was ( 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 in the state of ketosis by reducing carbs from the diet while intaking high fat moderate/low protein.
-Must intake fibre of some sort to help keep your pipes as clear as ever if you know the things i mean.
-Once in ketosis protein intake has to 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 plenty of foods have carbs, but remember you will end up rewarded greatly for your dedication. You should not stay in the state of ketosis weeks on end because it is dangerous and will end up with your body switching to use protein as a fuel source which is a no no. Hope it’s helped and best of luck dieting!