The keto diet. What 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 energy source rather than carbohydrates. The keto eating habits are quite popular way of losing fat quickly and efficiently.
The Science Behind It
To obtain your system in to a ketogenic state you need to consume a high fat diet and low protein with NO carbs or hardly any. The ratio ought to be around 80% fat and 20% protein. This may the guideline for that first 2 days. Once in a ketogenic state you will need to increase protein intake and lower fat, ratio is going to 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, proteins and excess calories as fat ) so sound judgment informs us that in case 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 body must find a new source. Fat. This works out perfectly in order to lose body fat. Our bodies will break down the body fat and use it as energy instead of carbs. This state is known as ketosis. Here is the state you would like your system to stay in, makes perfect sense if you want to lose body fat while maintaining muscle.
Now to 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 helps within the recovery and repair of muscle tissues after workouts and such. Remember the ratio? 65% fat and 30% protein. Well if 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 the calories should come from fat. If your caloric maintenance is 3000 you must eat around 500 less which would mean that if you want 2500 calories a day, around 1900 calories must result from fats! You have to eat fats to fuel the body which in turn will also burn off body fat! This is the rule with this diet, you must eat fats! The advantage 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 helping you feel ‘full’.
You may be accomplishing 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 together with your whey shake post workout. This helps create an insulin spike and helps get the nutrients your body desperately needs for muscle repair and growth and refill glycogen stores. During this stage ( carb up ) eat what you want – pizzas, pasta, crisps, ice cream. Anything. This can be beneficial 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 once your go into the state of ketosis and eliminate the fat you’r body will be depleted of carbs. As soon as you load with carbs you may 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 go into 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 keep your pipes as clear as it ever was if you know what 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 takes dedication to no eat carbs through the week as plenty of foods have carbs, but remember you will end up rewarded greatly to your dedication. You must not stay in the state of ketosis weeks on end since it is dangerous and will end up with the body switching to use protein as a fuel source which is a no no. Hope it’s helped and good luck dieting!