The Ketogenic Diet - Ultimate Fat Loss Diet
The keto diet. What is the keto diet? In simple terms it's whenever you trick one's body into making use of your own BODYFAT because it is main source of energy instead of carbohydrates. The keto weight loss program is very well liked approach to losing weight quickly and efficiently.
The Science Behind It
To get your system into a ketogenic state you need to follow a high fat diet and low protein with NO carbs or little or no. The ratio must be around 80% fat and 20% protein. This will the guideline to the first 48 hours. Once in the ketogenic state you'll have to increase protein intake and minimize fat, ratio will probably be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare muscular tissues. When one's body intakes carbohydrates it causes an insulin spike this means the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so common sense informs us when we eliminate carbs then a insulin won't store excess calories as fat. Perfect.
Now your body has no carbs as being a energy source your body should have a whole new source. Fat. This works out perfectly if you wish to lose extra fat. The body will breakdown the excess fat and then use it as energy rather than carbs. This state is called ketosis. This is the state you would like one's body to stay, makes perfect sense if you need to lose unwanted fat and muscle.
Now for the diet part and the way to plan it. You will need to intake AT LEAST a gram of protein per pounds of LEAN MASS. This will help inside recovery and repair of muscular tissues after workouts etc. Remember the ratio? 65% fat and 30% protein. Well in the event you weight 150 pounds of lean mass which suggests 150g of protein each day. X4 ( quantity of calories per gram of protein ) that's 600 calories. The rest of your calories should come from fat. If your caloric maintenance is 3000 you should eat around 500 less which will mean when you need 2500 calories every day, around 1900 calories must result from fats! You must eat fats to fuel your system which in turn will likely burn off extra fat! That is the rule of the diet, you should eat fats! The benifit of eating dietary fats and also the keto meals are that you won't feel hungry. Fat digestion is slow which functions your advantage helping you are feeling 'full'.
You will likely be carrying this out monday - friday and after that '' carb-up '' about the weekend. After your last workout on friday this is where the carb up starts. You must intake a liquid carbohydrate with your whey shake post workout. This helps create an insulin spike so it helps get the nutrients the body desperately needs for muscle repair and growth and refill glycogen stores. During this stage ( carb up ) eat what you desire - pizzas, pasta, crisps, soft ice cream. Anything. This will likely be beneficial for you since 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 higher fat moderate protein diet. Keeping your body in ketosis and shedding fat as energy is the ideal solution.
Another benefits of ketosis is once your enter into your ketosis and burn off fat deposits you'r body will be depleted of carbs. Once you stock up with carbs you will look as full as ever ( with less bodyfat! ) that's great for them occasions on weekends once you go on the beach or parties!
Now lets recap on the diet.
-Must enter the condition 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 always in the event you know what 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 in fact it! It takes dedication to no eat carbs during the week as a lot of foods have carbs, bear in mind you will probably be rewarded greatly for your dedication. You must not stay in the state of ketosis weeks at a time as it is dangerous and can end up with the body looking at use protein like a fuel source that is a no no. Hope it's helped and best of luck dieting!
The Science Behind It
To get your system into a ketogenic state you need to follow a high fat diet and low protein with NO carbs or little or no. The ratio must be around 80% fat and 20% protein. This will the guideline to the first 48 hours. Once in the ketogenic state you'll have to increase protein intake and minimize fat, ratio will probably be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare muscular tissues. When one's body intakes carbohydrates it causes an insulin spike this means the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so common sense informs us when we eliminate carbs then a insulin won't store excess calories as fat. Perfect.
Now your body has no carbs as being a energy source your body should have a whole new source. Fat. This works out perfectly if you wish to lose extra fat. The body will breakdown the excess fat and then use it as energy rather than carbs. This state is called ketosis. This is the state you would like one's body to stay, makes perfect sense if you need to lose unwanted fat and muscle.
Now for the diet part and the way to plan it. You will need to intake AT LEAST a gram of protein per pounds of LEAN MASS. This will help inside recovery and repair of muscular tissues after workouts etc. Remember the ratio? 65% fat and 30% protein. Well in the event you weight 150 pounds of lean mass which suggests 150g of protein each day. X4 ( quantity of calories per gram of protein ) that's 600 calories. The rest of your calories should come from fat. If your caloric maintenance is 3000 you should eat around 500 less which will mean when you need 2500 calories every day, around 1900 calories must result from fats! You must eat fats to fuel your system which in turn will likely burn off extra fat! That is the rule of the diet, you should eat fats! The benifit of eating dietary fats and also the keto meals are that you won't feel hungry. Fat digestion is slow which functions your advantage helping you are feeling 'full'.
You will likely be carrying this out monday - friday and after that '' carb-up '' about the weekend. After your last workout on friday this is where the carb up starts. You must intake a liquid carbohydrate with your whey shake post workout. This helps create an insulin spike so it helps get the nutrients the body desperately needs for muscle repair and growth and refill glycogen stores. During this stage ( carb up ) eat what you desire - pizzas, pasta, crisps, soft ice cream. Anything. This will likely be beneficial for you since 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 higher fat moderate protein diet. Keeping your body in ketosis and shedding fat as energy is the ideal solution.
Another benefits of ketosis is once your enter into your ketosis and burn off fat deposits you'r body will be depleted of carbs. Once you stock up with carbs you will look as full as ever ( with less bodyfat! ) that's great for them occasions on weekends once you go on the beach or parties!
Now lets recap on the diet.
-Must enter the condition 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 always in the event you know what 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 in fact it! It takes dedication to no eat carbs during the week as a lot of foods have carbs, bear in mind you will probably be rewarded greatly for your dedication. You must not stay in the state of ketosis weeks at a time as it is dangerous and can end up with the body looking at use protein like a fuel source that is a no no. Hope it's helped and best of luck dieting!
