The keto diet. What is the keto diet? Basically it’s when you trick the body into using your own BODYFAT as it’s main power source as opposed to carbohydrates. The keto weight loss program is extremely popular way of losing fat quickly and efficiently.
The Science Behind It
To obtain the body in to a ketogenic state you need to eat a high fat diet and low protein without any carbs or almost 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 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. As soon as your body intakes carbohydrates it causes an insulin spike which means the pancreas releases insulin ( helps store glycogen, proteins and excess calories as fat ) so common sense informs us that in case we eliminate carbs then the insulin will not store excess calories as fat. Perfect.
Now your body has no carbs as being a energy source the body must get a new source. Fat. This works out perfectly in order to lose body fat. The body will break down the body fat and then use it as energy instead of carbs. This state is known as ketosis. Here is the state you would like your system to be in, makes perfect sense if you wish to lose body fat while keeping muscle.
Now towards the diet part and ways to plan it. You need to intake A Minimum Of a gram of protein per pounds of LEAN MASS. This helps in the recovery and repair of muscle tissue after workouts and the like. Recall the ratio? 65% fat and 30% protein. Well if you weight 150 pounds of lean mass meaning 150g of protein a day. X4 ( quantity of calories per gram of protein ) that is 600 calories. The rest of your own calories should result from fat. If your caloric maintenance is 3000 you have to eat around 500 less which may mean that if you want 2500 calories a day, around 1900 calories must result from fats! You need to eat fats to fuel your system which in return will even burn off body fat! That is the rule with this diet, you must eat fats! The advantage to eating dietary fats and the keto diet is you is not going to experience hunger. Fat digestion is slow which works to your benefit and helps you feel ‘full’.
You will end up doing this monday – friday then ” carb-up ” on the weekend. After your last workout on friday this is when the carb up starts. You need to intake a liquid carbohydrate together with your whey shake post workout. It will help create an insulin spike helping get the nutrients your system desperately needs for muscle repair and growth and refill glycogen stores. In this stage ( carb up ) eat what you need – pizzas, pasta, crisps, ice cream. Anything. This can be good for you as it will refuel your body for that upcoming week as well as restoring your body’s nutrient needs. Once sunday starts its back towards the no carb high fat eecxyj protein diet. Keeping the body in ketosis and burning fat as energy is the best solution.
An additional advantage to ketosis is when 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 with 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 the state of ketosis by reducing carbs through the diet while intaking high fat moderate/low protein.
-Must intake fibre of some kind to keep your pipes as clear as it ever was if you know a few things i mean.
-Once in ketosis protein intake should be at least that of a gram of protein per pound of lean mass.
-That is really it! It requires dedication to no eat carbs through out your week as lots of foods have carbs, but bear in mind you may be rewarded greatly for your dedication. You must not remain in the state of ketosis weeks on end because it is dangerous and definately will end up having your system turning to use protein being a fuel source which is actually a no no. Hope it’s helped and good luck dieting!