The keto diet. What is the keto diet? In simple terms it’s when you trick the body into utilizing your own BODYFAT as it’s main power source instead of carbohydrates. The keto weight loss program is extremely popular approach to losing fat quickly and efficiently.
The Science Behind It
To obtain your system into a ketogenic state you have to eat a high fat diet and low protein without any carbs or hardly any. The ratio should be around 80% fat and 20% protein. This can the guideline for that first 2 days. Once in a ketogenic state you should increase protein intake and lower fat, ratio is going to 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 meaning the pancreas releases insulin ( helps store glycogen, aminos and excess calories as fat ) so common sense informs us that if we eliminate carbs then the insulin will never store excess calories as fat. Perfect.
Now the body has no carbs being a power source your system must get a new source. Fat. This works out perfectly in order to lose body fat. The body will break down the body fat and then use it as energy rather than carbs. This state is known as ketosis. This is actually the state you desire the body to stay in, makes perfect sense if you want to lose body fat and keep muscle.
Now towards the diet part and ways to plan it. You will have to intake A Minimum Of a gram of protein per pounds of LEAN MASS. This will help within the recovery and repair of muscle tissues after workouts etc. Recall the ratio? 65% fat and 30% protein. Well should you weight 150 pounds of lean mass meaning 150g of protein a day. X4 ( quantity of calories per gram of protein ) that is certainly 600 calories. The rest of the calories should come from fat. In case your caloric maintenance is 3000 you must eat around 500 less which will mean that if you need 2500 calories a day, around 1900 calories must result from fats! You have to eat fats to fuel the body which in exchange may also eliminate body fat! This is the rule with this diet, you need to eat fats! The benefit to eating dietary fats and also the keto diet is that you will not experience hunger. Fat digestion is slow which works to your benefit so it helps you really feel ‘full’.
You may be doing this monday – friday and after that ” carb-up ” on the weekend. After your last workout on friday this is when the carb up starts. You have to intake a liquid carbohydrate as well as your whey shake post workout. It will help create an insulin spike helping get the nutrients your system desperately needs for muscle repair and growth and refill glycogen stores. Throughout this stage ( carb up ) eat what you would like – pizzas, pasta, crisps, soft ice cream. Anything. This is good for you as it will refuel your body for that 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 your body in ketosis and burning fat as energy is the best solution.
An additional benefit to ketosis is when your enter into the state of ketosis and eliminate the fat you’r body is going to be depleted of carbs. When you load with carbs you may look as full as it ever was ( 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 state of ketosis by reducing carbs through the diet while intaking high fat moderate/low protein.
-Must intake fibre of some sort to maintain your pipes as clear as it ever was if you know the things i mean.
-Once in ketosis protein intake has to be a minimum of those of 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 will end up rewarded greatly for your dedication. You should not remain in the state of ketosis weeks on end as it is dangerous and will end up having your body switching to use protein as a fuel source which is actually a no no. Hope it’s helped and good luck dieting!