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What Is the Keto Diet?
The keto diet involves long breaks on extremely low (no more than 30g per day) to almost zero g per day carbs and increasing fats to really high levels (to the point where they can make up as much as 65% of your daily macronutrient intake.) The point is put your body into a state of ketosis. In this state of ketosis, the body is supposed to be more inclined to use fat for energy—and research says it does just that. Depleting your liver’s carb/glycogen stores and then switching to fat for fuel means you should end up getting shredded.
You will then follow this basic platform from, say, Mon to Sat 12:00 (noon) (or Sat 7:00 p.m., depending on which version you’re reading). Then from now until midnight on Sunday night (that’s up to 36 hours later) increase your massive carb…
(Some say, and this will also be dictated by your body type, that you can go carb crazy and eat whatever you want, and then there are those who are wiser – in my opinion – to still prescribe to stick to clean carbs, even during a carb up. )
So calculating your numbers is as simple as the following…
Calculate your required daily calorie level for maintenance…
(if you want to lose weight fast use 13 – I wouldn’t recommend it, if you want a bigger drop in body fat use 15 and if you’re really trying to maintain or possibly gain muscle use 17 )
Body weight in pounds x 15= a
Protein per day 1g per body weight in pounds = b
Bx4=c (c= the number of calories allocated to your daily protein allowance).
ac= d (d= amount of calories to be allocated to fat intake).
D/9= g of fat to be consumed per day.
At the end of the calculation, you should have a very high number for fat intake.
Now for those of you concerned about energy levels… Especially for training because there are no carbs, with such a high amount of fat in your diet you feel quite full and fat is a very good source of fuel for your body. (One adjustment I’ve made is to have a good fish fillet about an hour before a workout and find that it gives me enough energy to get through the workout.) (I’m aware of the arguments that I don’t have fat 2-3 hours otherwise Even though I won’t have fat for 2-3 hours post-workout because I want fast absorption and blood flow, I don’t see a problem with slowing everything down before training so my body can access a slow-digesting energy source ).
Continuing with the general instructions…
Some say that 30g of carbohydrates should be consumed immediately after training – just enough to replenish liver glycogen levels. And then there are those who say that having even that much can push you out of ketosis, the state you’re trying to maintain. Since I’ve been doing post-workout shakes for the last 8+ years of my training, I decided to try the “no-workout” route! I think I can try that too!
During my carb period – for those of you who would like to know, you can get in shape and eat the things you want (in moderation) – for the first six weeks I will be quiet about what I eat during this period but for the next 6 weeks I will eat only pure carbohydrates.
I also like to make sure the first workout of the week – like Monday morning – is a nice long full hour of work so I’m already starting to cut into the liver glycogen.
I’ll also make sure I do one last really grueling workout on Saturday before the carbs.
And I eat a lot of fish, eggs, olive oil and beef!
Article provided by www.healthelements.net/blog/what-is-keto/
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