The keto diet. Exactly what is the keto diet? Basically it’s when you trick your body into utilizing your own BODYFAT as it’s main power source rather than carbohydrates. The keto diet is very popular method of losing fat quickly and efficiently.
The Science Behind It
To obtain your body in to 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 will the guideline for your first 2 days. Once in a ketogenic state you will need to increase protein intake and lower fat, ratio will likely be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare muscles. As soon as your body intakes carbohydrates it causes an insulin spike which suggests the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so good sense informs us that when we eliminate carbs then this insulin will never store excess calories as fat. Perfect.
Now your system has no carbs being a energy source the body must find a new source. Fat. This works out perfectly if you wish to lose body fat. Your body will break down the body fat and employ it as energy rather than carbs. This state is referred to as ketosis. Here is the state you desire the body to be in, makes perfect sense in order to lose body fat while maintaining muscle.
Now to 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 in the recovery and repair of muscles after workouts and such. Remember the ratio? 65% fat and 30% protein. Well in the event you weight 150 pounds of lean mass which means 150g of protein a day. X4 ( level of calories per gram of protein ) that is 600 calories. The rest of your calories should originate from fat. Should your caloric maintenance is 3000 you must eat around 500 less which would mean that should you need 2500 calories a day, around 1900 calories must result from fats! You need to eat fats to fuel your body which in exchange will also eliminate body fat! Which is the rule with this diet, you must eat fats! The extra edge to eating dietary fats as well as the keto diet is that you simply will never feel hungry. Fat digestion is slow which works to your advantage so it helps you feel ‘full’.
You will end up carrying this out monday – friday and after that ” carb-up ” on the weekend. After your last workout on friday this is where the carb up starts. You need to intake a liquid carbohydrate together with your whey shake post workout. This can help create an insulin spike helping have the nutrients your body desperately needs for muscle repair and growth and refill glycogen stores. Throughout this stage ( carb up ) eat what you need – pizzas, pasta, crisps, ice cream. Anything. This will be helpful for you as it will refuel the body for the 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 benefit to ketosis is as soon as your enter into the state of ketosis and burn off the fat you’r body will be depleted of carbs. Once you load on top of carbs you are going to look as full as it ever was ( with less bodyfat! ) which is good 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 eliminating carbs from your diet while intaking high fat moderate/low protein.
-Must intake fibre of some sort to maintain your pipes as clear as ever should you know a few things i mean.
-Once in ketosis protein intake should be at least those 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 lots of foods have carbs, but bear in mind you will end up rewarded greatly for the dedication. You must not stay in the state of ketosis weeks on end because it is dangerous and definately will end up having the body embracing use protein as a fuel source which is actually a no no. Hope it’s helped and best of luck dieting!