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 energy source as opposed to carbohydrates. The keto weight loss program is very popular method of losing fat efficiently and quickly.
The Science Behind It
To have the body in to a ketogenic state you have to consume a high fat diet and low protein without carbs or virtually no. The ratio should be around 80% fat and 20% protein. This can the guideline for your 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 tissues. When your body intakes carbohydrates it causes an insulin spike which suggests the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so good sense tells us that in case we eliminate carbs then this insulin will not store excess calories as fat. Perfect.
Now your body has no carbs as a power source your system must find a new source. Fat. This works out perfectly in order to lose body fat. The body will break down our bodies fat and employ it as energy instead of carbs. This state is known as ketosis. This is the state you want the body to stay in, makes perfect sense in order to lose body fat while keeping muscle.
Now for the diet part and the way to plan it. You need to intake At The Very Least a gram of protein per pounds of LEAN MASS. This will help inside the recovery and repair of muscle tissues after workouts etc. Keep in mind ratio? 65% fat and 30% protein. Well should you weight 150 pounds of lean mass which means 150g of protein a day. X4 ( level of calories per gram of protein ) that is certainly 600 calories. The rest of the calories should result from fat. Should your caloric maintenance is 3000 you need to eat around 500 less which may 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 return will also get rid of body fat! That is the rule of this diet, you have to eat fats! The extra edge to eating dietary fats and the keto diet is that you simply will never experience hunger. Fat digestion is slow which works to your advantage so it helps you really feel ‘full’.
You will be doing this monday – friday then ” carb-up ” on the weekend. After your last workout on friday this is where the carb up starts. You must intake a liquid carbohydrate as well as your whey shake post workout. It will help create an insulin spike helping 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, ice cream. Anything. This is beneficial for you because it will refuel your system for the 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 ideal solution.
An additional advantage to ketosis is once your get 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 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 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 type to help keep your pipes as clear as ever in the event you know the things i mean.
-Once in ketosis protein intake must be at least that relating to a gram of protein per pound of lean mass.
-That is pretty much it! It will take dedication to no eat carbs through out your week as a lot of foods have carbs, but bear in mind you will be rewarded greatly for the dedication. You should not remain in the state of ketosis weeks on end since it is dangerous and will end up having your body embracing use protein being a fuel source which is a no no. Hope it’s helped and all the best dieting!