The keto diet. What exactly is the keto diet? Basically it’s when you trick the body into utilizing your own BODYFAT as it’s main energy source rather than carbohydrates. The keto weight loss program is very popular way of losing fat efficiently and quickly.
The Science Behind It
To obtain your body in to a ketogenic state you need to consume a high fat diet and low protein with NO carbs or almost no. The ratio should 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 tissues. As soon as 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 sound judgment informs us that when 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 body must find a new source. Fat. This works out perfectly if you want to lose body fat. Your body will break down your body fat and employ it as energy rather than carbs. This state is called ketosis. Here is the state you want the body to be in, makes perfect sense if you want to lose body fat and keep muscle.
Now towards the diet part and ways to plan it. You need to intake A Minimum Of a gram of protein per pounds of LEAN MASS. This helps within 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 which suggests 150g of protein a day. X4 ( level of calories per gram of protein ) that is 600 calories. The rest of the calories should originate from fat. If your caloric maintenance is 3000 you have to eat around 500 less which may mean that should you need 2500 calories a day, around 1900 calories must result from fats! You must eat fats to fuel your body which in exchange may also burn off body fat! That is the rule with this diet, you have to eat fats! The benefit to eating dietary fats and the keto diet is that you simply will not experience hunger. Fat digestion is slow which works to your benefit so it helps you 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 when the carb up starts. You need to intake a liquid carbohydrate together with your whey shake post workout. This helps create an insulin spike helping have the nutrients the body desperately needs for muscle repair and growth and refill glycogen stores. During this stage ( carb up ) eat what you would like – pizzas, pasta, crisps, ice cream. Anything. This is good for you since it will refuel your body for that 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 the body in ketosis and burning fat as energy is the perfect solution.
An additional advantage to ketosis is once your go into the state of ketosis and get rid of the fat you’r body is going to be depleted of carbs. As soon as you load with carbs you will look as full as ever ( with less bodyfat! ) which is good 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 through the elimination of carbs from your diet while intaking high fat moderate/low protein.
-Must intake fibre of some type to maintain your pipes as clear as it ever was should you know a few 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 plenty of foods have carbs, but bear in mind you will end up rewarded greatly for the dedication. You should not be in the state of ketosis weeks on end as it is dangerous and definately will end up getting the body switching to use protein being a fuel source which is a no no. Hope it’s helped and best of luck dieting!