The Keto diet involves going long spells on extremely low (no more than 30g per day) to almost zero g each day of carbs and increasing your fats to a really high level (to the stage where they might make up as much as 65% of your daily macronutrients intake.) The idea behind this is to get the body right into a state of ketosis. In this state of ketosis your body should certainly be more inclined to use fat for energy- and research says it does this. Depleting your carbohydrate/glycogen liver stores and then moving onto fat for fuel means you should end up being shredded.
The keto diet. What is the best keto diet weight loss? 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 diet is extremely popular way of reducing weight efficiently and quickly.
The Science Behind It – To get the body in to a ketogenic state you need to eat a high fat diet and low protein without any carbs or virtually no. 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 minimize fat, ratio is going to be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare muscles. As soon as your body intakes carbohydrates it causes an insulin spike which means the pancreas releases insulin ( helps store glycogen, aminos and excess calories as fat ) so sound judgment informs us that if we eliminate carbs then this insulin will not store excess calories as fat. Perfect.
Now your system has no carbs being a energy source your body must get a new source. Fat. This works out perfectly in order to lose unwanted fat. Your body will break down your body fat and use it as energy as opposed to carbs. This state is referred to as ketosis. This is actually the state you desire the body to remain, makes perfect sense if you want to lose excess fat while keeping muscle.
Now towards 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 help in the recovery and repair of muscle tissue 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 ( amount of calories per gram of protein ) which is 600 calories. The rest of your calories should come from fat. In case your caloric maintenance is 3000 you have to eat around 500 less which means if you want 2500 calories per day, around 1900 calories must come from fats! You need to eat fats to fuel your body which in exchange will even get rid of excess fat! This is the rule with this diet, you have to eat fats! The benefit to eating dietary fats and also the keto diet is you will never feel hungry. Fat digestion is slow which works in your favor helping you feel ‘full’.
You will be carrying this out monday – friday and then ” carb-up ” on the weekend. After your last workout on friday this is when the carb up starts. You must intake a liquid carbohydrate together with your whey shake post workout. This helps create an insulin spike and helps have the nutrients your body desperately needs for muscle repair and growth and refill glycogen stores. In this stage ( carb up ) eat what you would like – pizzas, pasta, crisps, frozen treats. Anything. This will be beneficial for you since it will refuel ygwllm body for your upcoming week along with restoring your body’s nutrient needs. Once sunday starts its back to the no carb high-fat moderate protein diet. Keeping your system in ketosis and burning fat as energy is the best solution.
Another advantage to ketosis is as soon as your go into the state of ketosis and burn off body fat you’r body will be depleted of carbs. Once you load on top of carbs you may look as full as ever ( 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 ketosis by reducing carbs from the diet while intaking fatty moderate/low protein. Must intake fibre of some sort to keep your pipes as clear as ever once you learn what I mean. Once in ketosis protein intake must be at least those of a gram of protein per pound of lean mass. That is pretty much 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 for your dedication. You must not stay in the state of ketosis weeks on end because it is dangerous and definately will end up getting the body switching to use protein as a fuel source that is a no no. Hope it’s helped and good luck dieting!