The keto diet. Exactly what is the keto diet? Basically it’s when you trick the body into making use of your own BODYFAT as it’s main power source as opposed to carbohydrates. The keto weight loss program is quite popular method of losing fat efficiently and quickly.
The Science Behind It
To have your system in to a ketogenic state you have to consume a high fat diet and low protein without any carbs or hardly any. The ratio ought to be around 80% fat and 20% protein. This will the guideline for that 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. When your body intakes carbohydrates it causes an insulin spike meaning the pancreas releases insulin ( helps store glycogen, proteins and excess calories as fat ) so sound judgment informs us that if we eliminate carbs then the insulin is not going to store excess calories as fat. Perfect.
Now the body has no carbs as a power source the body must find a new source. Fat. This works out perfectly if you wish to lose body fat. Our bodies will break down our bodies fat and employ it as energy rather than carbs. This state is referred to as ketosis. This is actually the state you want the body to be in, makes perfect sense if you wish to lose body fat and keep muscle.
Now towards the diet part and the way to plan it. You will have to intake AT LEAST a gram of protein per pounds of LEAN MASS. This helps within the recovery and repair of muscle tissue after workouts and such. Remember the ratio? 65% fat and 30% protein. Well should you weight 150 pounds of lean mass which suggests 150g of protein a day. X4 ( amount of calories per gram of protein ) that is 600 calories. The rest of your calories should originate from fat. If your caloric maintenance is 3000 you have to eat around 500 less which will mean that if you want 2500 calories a day, around 1900 calories must originate from fats! You have to eat fats to fuel your body which in return will also eliminate body fat! This is the rule of this diet, you need to eat fats! The extra edge to eating dietary fats as well as the keto diet is that you will not feel hungry. Fat digestion is slow which works in your favor so it helps you are feeling ‘full’.
You will end up 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 have to intake a liquid carbohydrate together with your whey shake post workout. This can help create an insulin spike helping have the nutrients your body desperately needs for muscle repair and growth and refill glycogen stores. During this stage ( carb up ) eat what you need – pizzas, pasta, crisps, ice cream. Anything. This can be beneficial for you as it will refuel your system for your 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 the 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 of ketosis and eliminate the fat you’r body will be depleted of carbs. Once you load on top of carbs you will look as full as it ever was ( with less bodyfat! ) which is ideal for them occasions on weekends when you go to 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 maintain your pipes as clear as ever if you know a few things i mean.
-Once in ketosis protein intake should be a minimum of that 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 lots of foods have carbs, but bear in mind you may be rewarded greatly for the dedication. You must not be in the state of ketosis weeks on end since it is dangerous and can end up having the body switching to use protein as a fuel source which is actually a no no. Hope it’s helped and best of luck dieting!