The Keto diet involves going long spells on extremely low (no higher than 30g each day) to just about zero g per day of carbs and increasing your fats to a really high level (to the stage where they might constitute around 65% of your daily macronutrients intake.) The thought behind this is to get the body into a state of ketosis. In this state of ketosis your body should certainly be more inclined to use fat for energy- and research says it does just this. Depleting your carbohydrate/glycogen liver stores and then moving onto fat for fuel means you should end up being shredded.
The keto diet. What is the keto diet and weight loss? In simple terms it’s whenever you trick your body into utilizing your own BODYFAT as it’s main energy source as opposed to carbohydrates. The keto diet is quite popular method of shedding fat efficiently and quickly.
The Science Behind It – To obtain the body in to a ketogenic state you must have a high fat diet and low protein with NO carbs or almost no. The ratio needs to be around 80% fat and 20% protein. This may the guideline for that first 2 days. Once in a ketogenic state you will need to increase protein intake and reduce fat, ratio will 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 suggests the pancreas releases insulin ( helps store glycogen, aminos and excess calories as fat ) so good sense informs us that if we eliminate carbs then your insulin will not store excess calories as fat. Perfect.
Now the body has no carbs as being a power source your system must get a new source. Fat. This works out perfectly in order to lose excess fat. Our bodies will breakdown our bodies fat and then use it as energy rather than carbs. This state is referred to as ketosis. This is actually the state you desire your body to be in, makes perfect sense if you wish to lose body fat and keep muscle.
Now to the diet part and how to plan it. You will have to intake At The Very Least a gram of protein per pounds of LEAN MASS. This will assist within the recovery and repair of muscles after workouts etc. Recall 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 certainly 600 calories. Your entire calories should originate from fat. Should your caloric maintenance is 3000 you need to eat around 500 less which would mean that if 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 also burn off excess fat! Which is the rule of this diet, you need to eat fats! The extra edge to eating dietary fats and the keto diet is you is not going to feel hungry. Fat digestion is slow which works to your advantage and helps you really feel ‘full’.
You may be doing this monday – friday then ” carb-up ” on the weekend. After your last workout on friday this is where the carb up starts. You have to intake a liquid carbohydrate together with your whey shake post workout. It will help create an insulin spike so it 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, frozen treats. Anything. This can be beneficial for you since it will refuel ygwllm body for your upcoming week in addition to restoring your body’s nutrient needs. Once sunday starts its to the no carb high fat moderate protein diet. Keeping your body in ketosis and shedding fat as energy is the ideal solution.
An additional benefit to ketosis is once your enter into the condition of ketosis and get rid of body fat you’r body is going to be depleted of carbs. When you load with carbs you may look as full as ever ( 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 condition of ketosis by eliminating carbs from the diet while intaking high-fat moderate/low protein. Must intake fibre of some sort to maintain your pipes as clear as ever once you know what I mean. Once in ketosis protein intake must be at least that relating to a gram of protein per pound of lean mass. That is really it! It will take dedication to no eat carbs through out your week as plenty of foods have carbs, but bear in mind you will end up rewarded greatly for the dedication. You should not stay in the state ketosis weeks on end as it is dangerous and will end up getting the body switching to use protein as a fuel source that is a no no. Hope it’s helped and all the best dieting!