The keto diet. What is the keto diet? In simple terms it's when you trick your body into using your own BODYFAT as it's main energy source instead of carbohydrates. The keto diet is very popular method of losing fat quickly and efficiently.
The Science Behind It
To get your body into a ketogenic state you must eat a high fat diet and low protein with NO carbs or hardly any. The ratio should 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 will 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 pancreases releases insulin (helps store glycogen, amino acids and excess calories as fat) so common sense tells us that if we eliminate carbs then the insulin will not store excess calories as fat. Perfect.
Now your body has no carbs as a energy source your body must find a new source. Fat. This works out perfectly if you want to lose body fat. The body will break down the body fat and use it as energy instead of carbs. This state is called ketosis. This is the state you want your body to be in, makes perfect sense if you want to lose body fat while maintaining muscle.
Now to the diet part and how to plan it. You will need to take AT LEAST a gram of protein per pounds of LEAN MASS. This will help in the recovery and repair of muscle tissue after workouts and such. Remember the ratio? 65% fat and 30% protein. Well if you weight 150 pounds of lean mass which means 150g of protein a day. X4 (amount of calories per gram of protein) that is 600 calories. The rest of your calories should come from fat. If your caloric maintenance is 3000 you must eat around 500 less which would mean that if you need 2500 calories a day, around 1900 calories must come from fats! You must eat fats to fuel your body which in return will also burn off body fat! That is the rule of this diet, you must eat fats! The advantage to eating dietary fats and the keto diet is that you will not feel hungry. Fat digestion is slow which works to your advantage and helps you feel 'full'.
You will be doing this monday – friday and then '' carb-up '' on the weekend. After your last workout on friday this is when the carb up starts. You must take a liquid carbohydrates along with your whey shake post workout. This helps create an insulin spike and helps get the nutrients your body temporarily needs for muscle repair and growth and refill glycogen stores. During this stage (carb up) eat what you want – pizzas, pasta, crisps, ice cream. Anything. This will be beneficial for you because it will refuel your body for the upcoming week as well as restoring your body's nutrient needs. Once sunday starts its back to the no carb high fat moderate protein diet. Keeping your body in ketosis and burning fat as energy is the perfect solution.
Another advantage to ketosis is once your get into the state of ketosis and burn off the fat you'r body will be depleted of carbs. Once you load up with carbs you will look as full as ever (with less bodyfat!) Which is perfect 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 eliminating carbs from the diet while intaking high fat moderate / low protein.
-Must absorb fiber of some sort to keep your pipes as clear as ever if you know what I mean.
-Once in ketosis protein take must be at least that of a gram of protein per pound of lean mass.
-That is pretty much it! It takes dedication to no eat carbs through out the week as a lot of foods have carbs, but remember you will be rewarded very much for your dedication. You must not stay in the state of ketosis weeks on end as it is dangerous and will end up with your body turning to use protein as a fuel source which is a no no. Hope it's helped and good luck dieting!