The keto diet. What exactly 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 instead of carbohydrates. The keto eating habits are extremely popular approach to losing fat quickly and efficiently.
The Science Behind It
To get your body right into a ketogenic state you must have a high fat diet and low protein with NO carbs or virtually no. The ratio ought to be around 80% fat and 20% protein. This can the guideline for the first 2 days. Once in a ketogenic state you will need to increase protein intake and lower fat, ratio will be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare muscle tissue. Whenever your body intakes carbohydrates it causes an insulin spike meaning the pancreas releases insulin ( helps store glycogen, aminos and excess calories as fat ) so good sense informs us that when we eliminate carbs then this insulin will not store excess calories as fat. Perfect.
Now your body has no carbs as being a power source your system must get a new source. Fat. This works out perfectly if you want to lose body fat. Our bodies will break down the body fat and employ it as energy instead of carbs. This state is known as ketosis. Here is the state you would like the body to remain, makes perfect sense in order to lose body fat while keeping muscle.
Now to the diet part and the way to plan it. You will have to intake At The Very Least a gram of protein per pounds of LEAN MASS. This helps inside the recovery and repair of muscle tissue after workouts and such. Recall the ratio? 65% fat and 30% protein. Well if you weight 150 pounds of lean mass which suggests 150g of protein a day. X4 ( amount of calories per gram of protein ) that is certainly 600 calories. The rest of your own calories should originate from fat. Should your caloric maintenance is 3000 you have to eat around 500 less which may mean that should you need 2500 calories a day, around 1900 calories must come from fats! You must eat fats to fuel your body which in turn may also get rid of body fat! This is the rule of this diet, you have to eat fats! The benefit to eating dietary fats and the keto diet is that you will never feel hungry. Fat digestion is slow which works to your benefit so it helps you really 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 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 and helps have the nutrients the body desperately needs for muscle repair and growth and refill glycogen stores. In this stage ( carb up ) eat what you need – pizzas, pasta, crisps, soft ice cream. Anything. This is helpful for you as it will refuel your system 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 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 will be depleted of carbs. Once you load on top of carbs you may 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 in the state of ketosis by eliminating carbs through the diet while intaking high fat moderate/low protein.
-Must intake fibre of some type to maintain your pipes as clear as it ever was if you know the things 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 will take dedication to no eat carbs through the week as plenty of foods have carbs, but bear in mind you will be rewarded greatly for your dedication. You should not be in the state of ketosis weeks on end because it is dangerous and definately will end up having your body embracing use protein as a fuel source which is a no no. Hope it’s helped and all the best dieting!