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The Ketogenic Diet – Ultimate Fat Loss Diet
The keto diet. What is the keto diet? In simple terms, it’s when you trick your body into using your BODYFAT as its main source of energy instead of carbohydrates. The keto diet is a very popular method to lose fat quickly and efficiently.
The science behind it
To get your body into a ketogenic state you need to eat a high fat, low protein diet with no carbohydrates or almost none. The ratio should be around 80% fat and 20% protein. This will be the guideline for the first 2 days. Once in a ketogenic state you will need to increase your protein intake and reduce fat, the ratio will be approximately 65% fat, 30% protein and 5% carbohydrates. Protein is increased to spare muscle tissue. When your body takes in carbs it causes an insulin spike, which means the pancreas releases insulin (it helps store glycogen, amino acids, and excess calories as fat), so common sense tells us that if we cut out carbs, insulin it will not store excess calories as fat. Perfect.
Now your body has no carbohydrates as an energy source, your body has to find a new source. Fat. It works perfectly if you want to lose body fat. The body will break down body fat and use it for energy instead of carbohydrates. This state is called ketosis. This is the state you want your body to be in, it makes perfect sense if you want to lose body fat while maintaining muscle.
Now let’s move on to the part relating to the diet and how to plan it. You will need to get AT LEAST one gram of protein per pound of LEAN MASS. This will help in the recovery and repair of muscle tissue after workouts and the like. Do you remember the report? 65% fat and 30% protein. Well, if you weigh 150lbs of lean mass, that means 150g of protein per day. X4 (amount of calories per gram of protein) or 600 calories. The rest of the calories should come from fat. If your calorie maintenance is 3000 you need to eat about 500 less which would mean that if you need 2500 calories a day, about 1900 calories must come from fat! You have to eat fat to fuel your body which in return will burn body fat too! This is the rule of this diet, you must eat fat! The benefit of eating fatty foods and the keto diet is that you won’t feel hungry. Fat digestion is slow, which works to your advantage and helps you feel “full.”
You will do this Monday – Friday and then “carb-load” at the weekend. After your last workout on Friday, this is when the carb upping begins. You need to take a liquid carbohydrate along with your whey shake after your workout. This helps create an insulin spike and helps you get the nutrients your body desperately needs for muscle repair and growth, and replenish your glycogen stores. During this phase (increase in carbohydrates) eat whatever you want: pizza, pasta, chips, ice cream. Everything. This will be beneficial to you as it will fuel your body for the coming week and restore your body’s nutritional needs. Once Sunday begins, switch back to the no-carb high-carb moderate protein diet. Keeping your body in ketosis and burning fat for energy is the perfect solution.
Another benefit of ketosis is that once you enter the state of ketosis and burn fat, your body will be depleted of carbohydrates. Once you’re loaded up on carbs, you’ll look fuller than ever (with less body fat!), which is perfect for those weekend occasions when you’re heading to the beach or parties!
Now let’s recap on the diet.
-Must enter the state of ketosis by eliminating carbohydrates from the diet while eating a moderate high fat/low protein diet.
-You have to ingest fibers of some sort to keep your pipes as clean as ever if you know what I mean.
-Once in ketosis your protein intake should be at least that of one gram of protein per pound of lean body mass.
-That’s pretty much it! It takes dedication to not eat carbs all week as many foods have carbs, but remember you will be rewarded greatly for your dedication. You don’t have to stay in the state of ketosis for weeks on end as it is dangerous and will end up with your body turning to using protein as a fuel source which is a no no. I hope I’ve been of some help and good luck dieting!
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