The keto diet. Exactly what is the keto diet? Basically it’s when you trick your body into using your own BODYFAT as it’s main power source instead of carbohydrates. The keto eating habits are very popular method of losing fat efficiently and quickly.
The Science Behind It
To obtain your system right into a ketogenic state you need to eat a high fat diet and low protein with NO carbs or virtually no. The ratio needs to be around 80% fat and 20% protein. This can the guideline for the first 2 days. Once in a ketogenic state you should increase protein intake and lower fat, ratio will likely be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare muscles. When 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 common sense informs us that in case we eliminate carbs then the insulin will never store excess calories as fat. Perfect.
Now the body has no carbs as a power source your system must get a new source. Fat. This works out perfectly if you want to lose body fat. Your body will break down our bodies fat and then use it as energy instead of carbs. This state is called ketosis. This is the state you would like your system to be in, makes perfect sense if you want to lose body fat while keeping muscle.
Now for the diet part and the way to plan it. You need to intake At The Very Least a gram of protein per pounds of LEAN MASS. This helps in the recovery and repair of muscle tissue after workouts and such. Keep in mind ratio? 65% fat and 30% protein. Well if you weight 150 pounds of lean mass which suggests 150g of protein a day. X4 ( level of calories per gram of protein ) which is 600 calories. The rest of the calories should originate from fat. Should your caloric maintenance is 3000 you need to eat around 500 less which would mean that if you want 2500 calories a day, around 1900 calories must originate from fats! You need to eat fats to fuel the body which in turn will even eliminate body fat! That is the rule with this diet, you need to eat fats! The benefit to eating dietary fats and also the keto diet is you is not going to feel hungry. Fat digestion is slow which works to your benefit 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 the time the carb up starts. You need to intake a liquid carbohydrate as well as your whey shake post workout. This can help create an insulin spike and helps get the nutrients your system desperately needs for muscle repair and growth and refill glycogen stores. In this stage ( carb up ) eat what you need – pizzas, pasta, crisps, soft ice cream. Anything. This will be beneficial for you since it will refuel your system 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 the body in ketosis and burning fat as energy is the perfect solution.
Another advantage to ketosis is as soon as your go into the state of ketosis and eliminate the fat you’r body will likely be depleted of carbs. Once you load up with carbs you are going to 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 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 help keep your pipes as clear as ever should you know the things i mean.
-Once in ketosis protein intake must be at the very least those 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 your dedication. You must not be in the state of ketosis weeks on end as it is dangerous and will end up getting your body embracing use protein as being a fuel source which is a no no. Hope it’s helped and best of luck dieting!