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The Ketogenic Diet – Ultimate Fat Loss Diet
Keto diet. What is the keto diet? In simple terms it is when you trick your body into using its own BODYFAT as its main source of energy instead of carbohydrates. The keto diet is a popular way to lose fat quickly and efficiently.
The Science Behind It
In order for your body to become ketogenic, you must eat a high-fat, low-protein diet with little or no carbohydrates. The ratio should be about 80% fat and 20% protein. This will serve as a guideline for the first 2 days. Once in the ketogenic state you should increase your protein intake and reduce your fat intake, the ratio will be around 65% fat, 30% protein and 5% carbohydrates. Protein is increased to spare muscle tissue. When the body consumes carbohydrates it causes a spike in insulin which means the pancreas releases insulin (helping to store glycogen, amino acids and excess calories as fat) so common sense tells us that if we cut out carbohydrates, insulin will not store excess calories as fat. Perfect.
Now that the body does not have carbohydrates as a source of energy the body must find a new source. fat. This works well if you want to lose body fat. Your body will break down body fat and use it as energy instead of carbohydrates. This state is called ketosis. This is the state you want your body in, it makes perfect sense if you want to lose body fat while maintaining muscle.
Now to the diet part and how to plan it. You should consume at least a gram of protein per pound of LEAN MASS. This will help in the recovery and repair of muscle tissue after training and more. Remember the ratio? 65% fat and 30% protein. Also if you weigh 150 kilograms of lean mass that means 150g of protein per day. X4 (the number of calories per gram of protein) is 600 calories. The rest of the calories should come from fat. If your calorie maintenance is 3000 you should eat less than 500 which means if you need 2500 calories per day, around 1900 calories should come from fat! You need to eat fat to fuel your body, which will also burn your body fat! The rules of this diet, you must eat fat! The benefit of eating fat and the keto diet is that you won’t be hungry. Slow fat digestion which can be beneficial and help you feel ‘full’.
You will do this Monday – Friday and then “carb-up” on the weekend. After the last workout this Friday is when the carbs start. You should drink liquid carbohydrates along with your whey shake after your workout. This helps create insulin spikes and helps get the nutrients your body needs to repair muscles and grow and replenish glycogen stores. During this phase (carbohydrates are up) eat what you want – pizza, pasta, crisps, ice cream. whatever. This will benefit you as it will refuel your body for the coming week as well as restore your body’s nutritional needs. After Sunday began to return to a moderate protein diet without carbohydrates. Keeping your body in ketosis and burning fat as energy is the perfect solution.
Another advantage to ketosis is that when you are in ketosis and burning fat your body will be low in carbs. Once you load up on carbs, you’ll look as full as ever (with less fat!) which is perfect for you on the weekend when you go to the beach or party!
Now let’s recap on the diet.
– Must enter a state of ketosis by eliminating carbohydrates from the diet while consuming moderate protein/low fat high.
-Need fiber intake of some sort to keep the pipe as clear as ever if you know what I mean.
-After ketosis protein intake should be at least one gram of protein per kilogram of lean mass.
– That’s quite a lot! It takes dedication to go carb free for a week as many foods have carbs in them, but remember you will be greatly rewarded for your dedication. You should not stay in a state of ketosis for weeks on end because it is dangerous and will end up with the body changing to use protein as a fuel source which is no. Hope this helps and good luck with your diet!
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