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 level where they could make up as much as 65% of the daily macronutrients intake.) The concept behind this is to get the body right 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 ought to end up being shredded.
The keto diet. Exactly what is the best keto diet weight loss? In simple terms it’s when you trick the body into making use of your own BODYFAT as it’s main energy source as opposed to carbohydrates. The keto eating habits are very popular way of shedding fat quickly and efficiently.
The Science Behind It – To have your body right into a ketogenic state you have to consume a fatty diet and low protein without any carbs or almost 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 should increase protein intake and minimize 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 which suggests the pancreas releases insulin ( helps store glycogen, aminos and excess calories as fat ) so sound judgment tells us that when we eliminate carbs then your insulin will never store excess calories as fat. Perfect.
Now your body has no carbs as a power source your body must find a new source. Fat. This works out perfectly if you want to lose unwanted fat. Our bodies will break down our bodies fat and use it as energy instead of carbs. This state is called ketosis. This is actually the state you desire your system to remain, makes perfect sense if you want to lose unwanted fat and keep muscle.
Now for the diet part and ways to plan it. You need to intake AT LEAST a gram of protein per pounds of LEAN MASS. This helps inside the recovery and repair of muscles after workouts etc. Remember the ratio? 65% fat and 30% protein. Well if you weight 150 pounds of lean mass which suggests 150g of protein per day. X4 ( quantity of calories per gram of protein ) which is 600 calories. Your entire calories should result from fat. In case your caloric maintenance is 3000 you need to eat around 500 less which means if you want 2500 calories a day, around 1900 calories must result from fats! You need to eat fats to fuel the body which in return will also burn off body fat! That is the rule of this diet, you must eat fats! The extra edge to eating dietary fats and also the keto diet is that you will never feel hungry. Fat digestion is slow which works to your advantage so it helps you 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 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. Throughout this stage ( carb up ) eat what you would like – pizzas, pasta, crisps, ice cream. Anything. This can be helpful for you since it will refuel ygwllm body for that upcoming week as well as restoring your body’s nutrient needs. Once sunday starts its to the no carb high-fat moderate protein diet. Keeping the body in ketosis and shedding fat as energy is the perfect solution.
Another advantage to ketosis is as soon as your get into the state of ketosis and burn off the fat you’r body will likely be depleted of carbs. When you load with carbs you are going to look as full as it ever was ( with less bodyfat! ) which is ideal for them occasions on weekends when you visit the beach or parties!
Now lets recap on the diet. Must enter the state of ketosis by eliminating carbs from your diet while intaking high fat moderate/low protein. Must intake fibre of some sort to keep your pipes as clear as ever if you know a few things i mean. Once in ketosis protein intake should be at the very least that of a gram of protein per pound of lean mass. That is really it! It will take dedication to no eat carbs through out the week as plenty of foods have carbs, but bear in mind you will be rewarded greatly for your dedication. You must not remain in the condition of ketosis weeks on end since it is dangerous and can end up with your body turning to use protein being a fuel source that is a no no. Hope it’s helped and best of luck dieting!