The keto diet. What exactly is the keto diet? Basically it’s when you trick your body into using your own BODYFAT as it’s main power source rather than carbohydrates. The keto eating habits are extremely popular method of losing fat efficiently and quickly.
The Science Behind It
To obtain your system in to a ketogenic state you need to consume a high fat diet and low protein without any carbs or virtually 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 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 muscle tissue. When your body intakes carbohydrates it causes an insulin spike which means the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so common sense informs us that in case we eliminate carbs then your insulin is not going to store excess calories as fat. Perfect.
Now your system has no carbs as a energy source your system must get a new source. Fat. This works out perfectly if you wish to lose body fat. Our bodies will break down your body fat and then use it as energy as opposed to carbs. This state is referred to as ketosis. This is actually the state you desire your body to remain, makes perfect sense in order to lose body fat while maintaining muscle.
Now for the diet part and how to plan it. You will need to intake A Minimum Of a gram of protein per pounds of LEAN MASS. This will help in the recovery and repair of muscle tissues after workouts and the like. Recall the ratio? 65% fat and 30% protein. Well if you weight 150 pounds of lean mass which means 150g of protein a day. X4 ( amount of calories per gram of protein ) which is 600 calories. The rest of your own calories should come from fat. In case your caloric maintenance is 3000 you have to eat around 500 less which would mean that if you need 2500 calories a day, around 1900 calories must come from fats! You have to eat fats to fuel your system which in turn may also get rid of body fat! That is the rule of this diet, you have to eat fats! The advantage to eating dietary fats and also the keto diet is you will not feel hungry. Fat digestion is slow which works in your favor helping you feel ‘full’.
You will be accomplishing this monday – friday and after that ” 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. It will help create an insulin spike helping obtain the nutrients your body desperately needs for muscle repair and growth and refill glycogen stores. Throughout this stage ( carb up ) eat what you would like – pizzas, pasta, crisps, ice cream. Anything. This is good for you because it will refuel the body for your 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 your system in ketosis and burning fat as energy is the ideal solution.
An additional benefit to ketosis is when 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 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 the state of ketosis through the elimination of carbs from 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 should be at least those of a gram of protein per pound of lean mass.
-That is really it! It takes 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 your dedication. You must not stay in the state of ketosis weeks on end as it is dangerous and will end up having your system switching to use protein as being a fuel source which is actually a no no. Hope it’s helped and all the best dieting!