The Keto diet involves going long spells on extremely low (no more than 30g per day) to almost zero g per day of carbs and increasing your fats to some really high level (to the stage where they may constitute just as much as 65% of your daily macronutrients intake.) The idea behind this is to get the body into a state of ketosis. In this state of ketosis your body should certainly be more inclined to utilize fat for energy- and research says it does just this. Depleting your carbohydrate/glycogen liver stores and then moving onto fat for fuel means you need to end up being shredded.
The keto diet. Exactly what is the keto diet for weight loss? In simple terms it’s once you trick your body into using your own BODYFAT as it’s main power source as opposed to carbohydrates. The keto weight loss program is very popular method of shedding fat quickly and efficiently.
The Science Behind It – To get your body right into a ketogenic state you have to consume a high fat diet and low protein without carbs or virtually no. The ratio needs to be around 80% fat and 20% protein. This will the guideline for the first 2 days. Once in a ketogenic state you will have 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 muscle tissue. When your body intakes carbohydrates it causes an insulin spike which means the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so common sense informs us that in case we eliminate carbs then the insulin will never store excess calories as fat. Perfect.
Now your system has no carbs as a power source the body must find a new source. Fat. This works out perfectly if you want to lose body fat. Your body will break down the body fat and employ it as energy instead of carbs. This state is referred to as ketosis. Here is the state you would like your system to remain, makes perfect sense if you want to lose body fat and keep muscle.
Now to the diet part and the way to plan it. You need to intake A Minimum Of a gram of protein per pounds of LEAN MASS. This will assist inside the recovery and repair of muscles after workouts etc. Recall the ratio? 65% fat and 30% protein. Well should you weight 150 pounds of lean mass meaning 150g of protein per day. X4 ( level of calories per gram of protein ) which is 600 calories. Your entire calories should come from fat. In case your caloric maintenance is 3000 you have to eat around 500 less which means should you need 2500 calories a day, around 1900 calories must originate from fats! You have to eat fats to fuel your body which in exchange will even eliminate body fat! This is the rule of this diet, you have to eat fats! The advantage to eating dietary fats and also the keto diet is that you simply is not going to experience hunger. Fat digestion is slow which works to your benefit and helps you are feeling ‘full’.
You may be carrying this out 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 helps create an insulin spike helping have 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, ice cream. Anything. This is good for you because it will refuel ygwllm body for your upcoming week as well as restoring your body’s nutrient needs. Once sunday starts its back to the no carb fatty moderate protein diet. Keeping your body in ketosis and burning fat as energy is the perfect solution.
Another advantage to ketosis is as soon as your go into the state ketosis and get rid of unwanted fat you’r body will likely be depleted of carbs. As soon as you load with carbs you are going to look as full as it ever was ( with less bodyfat! ) which is good for them occasions on weekends when you go to the beach or parties!
Now lets recap on the diet. Must enter the state of ketosis by reducing carbs from the diet while intaking high-fat moderate/low protein. Must intake fibre of some type to help keep your pipes as clear as ever once you learn a few things i mean. Once in ketosis protein intake has to be at least that relating to a gram of protein per pound of lean mass. That is really it! It takes dedication to no eat carbs through out the week as plenty of foods have carbs, but remember you will end up rewarded greatly for your dedication. You must not remain in the state ketosis weeks on end since it is dangerous and definately will end up getting your system turning to use protein as a fuel source which is actually a no no. Hope it’s helped and all the best dieting!