The Ketogenic Diet - Ultimate Fat Loss Diet
The Ketogenic Diet - Ultimate Fat Loss Diet - Keto diet. What is the Keto Diet? Simply put, when you trick your body into using your own BODYFAT as the main energy source and not carbohydrate. Keto diets are a very popular method for removing fat quickly and efficiently.
Science Behind it
To make your body ketogenic, you have to eat foods high in fat and low protein without carbohydrates or anything. For a comparison of about 20% Protein and the most fat is about 80%. This will be a guideline for the first 2 days.
After being ketogenic you have to increase protein intake and reduce fat, the ratio is about 65% fat, 30% protein, and 5% carbohydrate. Enhanced protein to preserve muscle tissue.
When your body consumes carbohydrates, it causes a surge of insulin which means the pancreas releases insulin (helps store glycogen, amino acids, and excess calories as fat) so that common sense tells us that if we eliminate carbohydrates, insulin will not store excess calories as fat. Perfect.
Now your body does not have carbohydrates as a source of energy your body must find new sources. Fat. This works perfectly if you want to lose body fat. The body will break down body fat and use it as energy, not carbohydrate. This condition is called ketosis. This is the situation where you want your body to be, it makes sense if you want to lose body fat while maintaining muscle.
Plan Your Ketogenic Diet
Now to the diet section and how to plan it. You need to consume at least one gram of protein per pound of LEAN MASS. This will help in the recovery and repair of muscle tissue after training and the like. Remember the ratio? 65% fat and 30% protein.
Now if you weigh 150 pounds of lean mass which means 150g of protein a day. X4 (number of calories per gram of protein) which is 600 calories. The rest of your calories must come from fat. If your calorie maintenance is 3,000 you have to eat around 500 less which means that if you need 2,500 calories a day, around 1,900 calories must come from fat!
You have to eat fat to fill your body which in turn will also burn body fat! That's the rule of this diet, you have to consume fat! The advantage of consuming dietary fat and the keto diet is that you will not feel hungry. Slow fat digestion that works to your advantage and helps you feel 'full'.
You will do this Monday - Friday and then "ride" on weekends. After your last practice on Friday this is when carbohydrates start. You should consume liquid carbohydrates along with your whey shake exercise. This helps create a surge of insulin and helps get nutrients that your body desperately needs for muscle repair and growth and refilling glycogen reserves.
During this stage (add carbohydrates) eat what you want - pizza, pasta, chips, ice cream. Any. This will benefit you because it will refuel your body for the coming week and restore your body's nutritional needs. After weeks, start back to a moderate protein diet without high carbohydrate carbohydrates. Keeping your body in ketosis and burning fat as energy is the perfect solution.
Another advantage of ketosis is that once you get into the condition of ketosis and burn fat your body will run out of carbohydrates. After you fill up with carbohydrates you will look full as before (with less body fat!) Which is perfect for them on weekends when you go to the beach or party!
Now let's recap the diet.
- Must enter ketosis by removing carbohydrates from food while consuming high / moderate low-fat protein.
- Must fiber intake of several types to keep your pipes as clear as possible if you know what I mean.
- Once in ketosis protein intake must be at least one gram of protein per pound of lean mass.
- That's pretty much! It takes dedication not to eat carbohydrates throughout the week because many foods have carbohydrates, but remember you will be highly valued for your dedication. You should not be in a ketosis condition for weeks because it is dangerous and will end with your body switching to using protein as a fuel source that does not, no. Hope this helps and good luck!