The keto diet. 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 diet is very popular way of losing fat quickly and efficiently.
The Science Behind It
To have the body in to a ketogenic state you must eat a high fat diet and low protein without carbs or almost no. The ratio ought to be around 80% fat and 20% protein. This may the guideline for your first 2 days. Once in a ketogenic state you should increase protein intake and lower fat, ratio will be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare muscle tissues. Whenever your body intakes carbohydrates it causes an insulin spike which suggests the pancreas releases insulin ( helps store glycogen, proteins and excess calories as fat ) so good sense informs us that in case we eliminate carbs then your insulin is not going to store excess calories as fat. Perfect.
Now your system has no carbs as a energy source your system must get a new source. Fat. This works out perfectly if you want to lose body fat. The body will break down our bodies fat and then use it as energy instead of carbs. This state is referred to as ketosis. This is the state you would like your system to be in, makes perfect sense in order to lose body fat while keeping muscle.
Now towards the diet part and the way to plan it. You will need to intake A Minimum Of a gram of protein per pounds of LEAN MASS. This will assist inside the recovery and repair of muscle tissues after workouts and the like. Remember the ratio? 65% fat and 30% protein. Well should you weight 150 pounds of lean mass which means 150g of protein a day. X4 ( amount of calories per gram of protein ) which is 600 calories. The rest of the calories should come from fat. In case your caloric maintenance is 3000 you have to eat around 500 less which will mean that if you want 2500 calories a day, around 1900 calories must come from fats! You have to eat fats to fuel the body which in exchange will also get rid of body fat! This is the rule of this diet, you need to eat fats! The extra edge to eating dietary fats and also the keto diet is you is not going to experience hunger. Fat digestion is slow which works to your advantage helping you feel ‘full’.
You may be carrying this out monday – friday then ” carb-up ” on the weekend. After your last workout on friday this is when the carb up starts. You have to intake a liquid carbohydrate along with your whey shake post workout. This helps create an insulin spike and helps obtain the nutrients the body desperately needs for muscle repair and growth and refill glycogen stores. In this stage ( carb up ) eat what you want – pizzas, pasta, crisps, ice cream. Anything. This will be good for you because it will refuel the body for the upcoming week as well as restoring your body’s nutrient needs. Once sunday starts its back towards the no carb high fat eecxyj protein diet. Keeping your system in ketosis and burning fat as energy is the best solution.
An additional advantage to ketosis is once 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 will look as full as ever ( with less bodyfat! ) which is ideal for them occasions on weekends when you go to the beach or parties!
Now lets recap on the diet.
-Must enter the state of ketosis by eliminating carbs from your 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 the things i mean.
-Once in ketosis protein intake must be at the very least that of a gram of protein per pound of lean mass.
-That is pretty much it! It will take dedication to no eat carbs through the week as lots of foods have carbs, but bear in mind you will end up rewarded greatly for your dedication. You must not stay in the state of ketosis weeks on end since it is dangerous and definately will end up with your body turning to use protein as a fuel source which is a no no. Hope it’s helped and good luck dieting!