The keto diet. What exactly is the keto diet? In simple terms it’s when you trick the body into making use of your own BODYFAT as it’s main power source instead of carbohydrates. The keto eating habits are extremely popular method of losing fat quickly and efficiently.
The Science Behind It
To obtain your body into a ketogenic state you need to eat a high fat diet and low protein with NO carbs or almost no. The ratio needs to be around 80% fat and 20% protein. This may 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 muscle tissue. Whenever your body intakes carbohydrates it causes an insulin spike meaning the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so good sense tells us that if we eliminate carbs then this insulin is not going to store excess calories as fat. Perfect.
Now your body has no carbs as a energy 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 your body fat and then use it as energy as opposed to carbs. This state is called ketosis. This is actually the state you want the body to remain, makes perfect sense if you want to lose body fat while maintaining muscle.
Now for the diet part and ways to plan it. You will need to intake A Minimum Of a gram of protein per pounds of LEAN MASS. This will assist within the recovery and repair of muscle tissue after workouts and the like. 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 ( amount of calories per gram of protein ) that is certainly 600 calories. The rest of your calories should come from fat. If 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 originate from fats! You need to eat fats to fuel the body which in turn may also get rid of body fat! Which is the rule of the diet, you must eat fats! The advantage to eating dietary fats as well as the keto diet is that you will never experience hunger. Fat digestion is slow which works to your benefit so it helps you are feeling ‘full’.
You may be accomplishing 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 together with your whey shake post workout. This can help create an insulin spike so it helps obtain the nutrients the body desperately needs for muscle repair and growth and refill glycogen stores. Throughout this stage ( carb up ) eat what you need – pizzas, pasta, crisps, frozen treats. Anything. This is good for you because it will refuel your body 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 your system in ketosis and burning fat as energy is the best solution.
An additional benefit to ketosis is once your go into the state of ketosis and get rid of the fat you’r body will be depleted of carbs. As soon as you load on top of carbs you may look as full as ever ( 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 in the state of ketosis by eliminating carbs from the diet while intaking high fat moderate/low protein.
-Must intake fibre of some sort to help keep your pipes as clear as it ever was in the event you know what I mean.
-Once in ketosis protein intake must be at least that of a gram of protein per pound of lean mass.
-That is really it! It will take dedication to no eat carbs through the week as lots of foods have carbs, but remember you may be rewarded greatly for your dedication. You must not remain in the state of ketosis weeks on end since it is dangerous and will end up with your body switching to use protein as a fuel source which is a no no. Hope it’s helped and good luck dieting!