The keto diet. Exactly what is the keto diet? In simple terms it’s when you trick your body into using your own BODYFAT as it’s main power 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 system in to a ketogenic state you have to have a high fat diet and low protein without carbs or hardly any. 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 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 tells us that if we eliminate carbs then your insulin is not going to store excess calories as fat. Perfect.
Now the body has no carbs being a power source your system must find a new source. Fat. This works out perfectly if you want to lose body fat. Your body will break down the body fat and employ it as energy instead of carbs. This state is referred to as ketosis. Here is the state you want your system to stay in, makes perfect sense in order to lose body fat and keep muscle.
Now for the diet part and the way to plan it. You will need to intake At The Very Least a gram of protein per pounds of LEAN MASS. This will help within the recovery and repair of muscle tissues after workouts etc. 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 ( quantity of calories per gram of protein ) which is 600 calories. The rest of the calories should come from fat. If your caloric maintenance is 3000 you need to eat around 500 less which will mean that if you need 2500 calories a day, around 1900 calories must result from fats! You need to eat fats to fuel the body which in exchange will even get rid of 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 is not going to experience hunger. Fat digestion is slow which works to your advantage so it helps you feel ‘full’.
You will end up doing this monday – friday and then ” carb-up ” on the weekend. After your last workout on friday this is where the carb up starts. You must intake a liquid carbohydrate along with your whey shake post workout. This helps create an insulin spike so it helps have the nutrients your body desperately needs for muscle repair and growth and refill glycogen stores. Throughout this stage ( carb up ) eat what you want – pizzas, pasta, crisps, ice cream. Anything. This is beneficial for you since it will refuel the body for that 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 body in ketosis and burning fat as energy is the perfect solution.
Another advantage to ketosis is once your get 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 are going to 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 through the elimination of carbs through the 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 a minimum of that relating to a gram of protein per pound of lean mass.
-That is really it! It requires dedication to no eat carbs through out your week as a lot of foods have carbs, but bear in mind you may be rewarded greatly for the dedication. You must not be in the state of ketosis weeks on end since it is dangerous and can end up having your body embracing use protein being a fuel source that is a no no. Hope it’s helped and good luck dieting!