The Ketogenic Diet - Ultimate Fat Loss Diet
The keto diet. What is the keto diet? In simple terms it's once you trick the body into using your own BODYFAT as it's main energy source rather than carbohydrates. The keto meals are extremely popular approach to fat loss quickly.
The Science Behind It
To get the body in a ketogenic state you must consume a high fat diet and low protein with NO carbs or extremely little. The ratio needs to be around 80% fat and 20% protein. This will the guideline to the first 48 hours. Once inside a ketogenic state you'll need to increase protein intake minimizing fat, ratio will probably be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare muscle tissues. When your system intakes carbohydrates it causes an insulin spike which suggests the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so wise practice lets us know if we eliminate carbs then the insulin won't store excess calories as fat. Perfect.
Now your body doesn't have any carbs as being a source of energy your body must discover a new source. Fat. This works out perfectly in order to lose excess fat. The body will break up the unwanted fat and use it as energy as an alternative to carbs. This state is termed ketosis. This is the state you desire your system to stay, makes perfect sense in order to lose body fat while keeping muscle.
Now on the diet part and ways 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 and the like. Remember the ratio? 65% fat and 30% protein. Well in case you weight 150 pounds of lean mass this means 150g of protein per day. X4 ( volume of calories per gram of protein ) which is 600 calories. The rest of your calories should result from fat. If your caloric maintenance is 3000 you have to eat around 500 less which will mean when you need 2500 calories a day, around 1900 calories must originate from fats! You must eat fats to fuel the body which in return will likely lose unwanted fat! That is the rule of the diet, you must eat fats! The benefit to eating dietary fats and also the keto weight loss program is that you is not going to feel hungry. Fat digestion is slow which functions your advantage so it helps you are feeling 'full'.
You will be doing this monday - friday and after that '' carb-up '' on the weekend. After your last workout on friday this is when the carb up starts. You must intake a liquid carbohydrate together with your whey shake post workout. This helps create an insulin spike so it helps receive the nutrients your system desperately needs for muscle repair and growth and refill glycogen stores. During this stage ( carb up ) eat what you want - pizzas, pasta, crisps, frozen goodies. Anything. This is going to be very theraputic for you as it will refuel your system for that upcoming week along with restoring the body's nutrient needs. Once sunday starts its back on the no carb high-fat moderate protein diet. Keeping your body in ketosis and losing fat as energy is the best solution.
Another benefits of ketosis is when your enter your ketosis and melt away fat deposits you'r body will likely be depleted of carbs. Once you stock up with carbs you are going to look as full as always ( with less bodyfat! ) which can be great for them occasions on weekends whenever you go for the beach or parties!
Now lets recap around the diet.
-Must enter the state of ketosis through the elimination of carbs in the diet while intaking high-fat moderate/low protein.
-Must intake fibre of some kind to maintain your pipes as clear as ever should you know what I mean.
-Once in ketosis protein intake has to be no less than exactly what a gram of protein per pound of lean mass.
-That is pretty much it! It takes dedication to no eat carbs throughout the week as a lot of foods have carbs, fresh fruits you is going to be rewarded greatly for the dedication. You must not stay inside the state of ketosis weeks at a time because it is dangerous and may end up getting your body looking at use protein like a fuel source that's a no no. Hope it's helped and all the best dieting!
The Science Behind It
To get the body in a ketogenic state you must consume a high fat diet and low protein with NO carbs or extremely little. The ratio needs to be around 80% fat and 20% protein. This will the guideline to the first 48 hours. Once inside a ketogenic state you'll need to increase protein intake minimizing fat, ratio will probably be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare muscle tissues. When your system intakes carbohydrates it causes an insulin spike which suggests the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so wise practice lets us know if we eliminate carbs then the insulin won't store excess calories as fat. Perfect.Now your body doesn't have any carbs as being a source of energy your body must discover a new source. Fat. This works out perfectly in order to lose excess fat. The body will break up the unwanted fat and use it as energy as an alternative to carbs. This state is termed ketosis. This is the state you desire your system to stay, makes perfect sense in order to lose body fat while keeping muscle.
Now on the diet part and ways 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 and the like. Remember the ratio? 65% fat and 30% protein. Well in case you weight 150 pounds of lean mass this means 150g of protein per day. X4 ( volume of calories per gram of protein ) which is 600 calories. The rest of your calories should result from fat. If your caloric maintenance is 3000 you have to eat around 500 less which will mean when you need 2500 calories a day, around 1900 calories must originate from fats! You must eat fats to fuel the body which in return will likely lose unwanted fat! That is the rule of the diet, you must eat fats! The benefit to eating dietary fats and also the keto weight loss program is that you is not going to feel hungry. Fat digestion is slow which functions your advantage so it helps you are feeling 'full'.
You will be doing this monday - friday and after that '' carb-up '' on the weekend. After your last workout on friday this is when the carb up starts. You must intake a liquid carbohydrate together with your whey shake post workout. This helps create an insulin spike so it helps receive the nutrients your system desperately needs for muscle repair and growth and refill glycogen stores. During this stage ( carb up ) eat what you want - pizzas, pasta, crisps, frozen goodies. Anything. This is going to be very theraputic for you as it will refuel your system for that upcoming week along with restoring the body's nutrient needs. Once sunday starts its back on the no carb high-fat moderate protein diet. Keeping your body in ketosis and losing fat as energy is the best solution.
Another benefits of ketosis is when your enter your ketosis and melt away fat deposits you'r body will likely be depleted of carbs. Once you stock up with carbs you are going to look as full as always ( with less bodyfat! ) which can be great for them occasions on weekends whenever you go for the beach or parties!
Now lets recap around the diet.
-Must enter the state of ketosis through the elimination of carbs in the diet while intaking high-fat moderate/low protein.
-Must intake fibre of some kind to maintain your pipes as clear as ever should you know what I mean.
-Once in ketosis protein intake has to be no less than exactly what a gram of protein per pound of lean mass.
-That is pretty much it! It takes dedication to no eat carbs throughout the week as a lot of foods have carbs, fresh fruits you is going to be rewarded greatly for the dedication. You must not stay inside the state of ketosis weeks at a time because it is dangerous and may end up getting your body looking at use protein like a fuel source that's a no no. Hope it's helped and all the best dieting!
