Been Working Out For 3 Weeks And No Weight Loss The Ketogenic Diet – Ultimate Fat Loss Diet

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The Ketogenic Diet – Ultimate Fat Loss Diet

Keto diet. What is the keto diet? Simply put, it’s when you trick your body into using your own BODY FAT as your main source of energy instead of carbohydrates. The keto diet is a very popular method to lose weight quickly and effectively.

The science behind it

To get your body into a ketogenic state, you need to eat a high fat, low protein diet with NO or almost no carbs. The ratio should be around 80% fat and 20% protein. This will be the guide for the first 2 days. Once you get into a ketogenic state you will need to increase your protein intake and decrease your fat intake, the ratio will be around 65% fat, 30% protein and 5% carbs. 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 eliminate carbs, insulin won’t store excess calories as fat. Perfect.

Now your body has no carbohydrates as an energy source, your body has to find a new source. Thick. This works perfectly if you want to lose body fat. The body breaks down body fat and uses it as 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 for the diet part and how to plan it. You will need to consume AT LEAST a gram of protein per pound of lean mass. This will help in recovery and repair of muscle tissue after training and the like. Do you remember the ratio? 65% fat and 30% protein. If you weigh 150 pounds of lean mass, that means 150 grams of protein per day. X4 (the amount of calories per gram of protein), which is 600 calories. The rest of your calories should come from fat. If your caloric intake 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 need to eat fats to fuel your body, which in turn will also burn body fat! That’s the rule of this diet, you have to eat fat! The benefit of eating dietary fats and the keto diet is that you won’t be hungry. Fat digestion is slow, which is good for you and helps you feel “full”.

You will do this Monday – Friday and then ”carb-up” on the weekend. After your last workout on Friday, that’s when the carbs start to add. You need to take liquid carbohydrates along with your post-workout whey shake. This helps create an insulin spike and helps get the nutrients your body desperately needs to repair and grow muscles and replenish glycogen stores. During this phase ( carb up ), eat whatever you want – pizza, pasta, chips, ice cream. Anything. This will be beneficial for you as it will give your body energy for the upcoming week and also restore your body’s nutritional needs. Once Sunday starts back to a no carb high fat, 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 get into ketosis and burn fat, your body will be depleted of carbohydrates. Once you’ve loaded up on carbs, you’ll look as full as ever (with less body fat!), perfect for those weekend beach or party occasions!

Now let’s summarize the diet.

-Must enter a state of ketosis by eliminating carbohydrates from the diet while consuming high fat, medium/low protein.

-You need to get some fiber to keep your pipes as clean as ever, 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 quite enough! It takes a commitment to not eat carbs for an entire week because many foods contain carbs, but remember that your commitment will be greatly rewarded. You are not allowed to stay in ketosis for weeks as it is dangerous and will end up causing your body to start using protein as a fuel source which is a no no. Hope this helps and good luck with your diet!

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