The Keto diet involves going long spells on extremely low (no higher than 30g per day) to almost zero g per day of carbs and improving your fats to a really high level (to the point where they may constitute as much as 65% of your daily macronutrients intake.) The concept behind this is to get the body into a state of ketosis. Within this state of ketosis the body is supposed to be a little more inclined to use fat for energy- and research says it does just this. Depleting your carbohydrate/glycogen liver stores and then moving onto fat for fuel means you ought to end up being shredded.
Afterwards you follow this basic platform from say Monday until Sat 12pm (afternoon) (or Sat 7pm, depending on whose version you read). Then using this time until 12 midnight Sunday night (so as much as 36 hours later) do your massive carb up…
(Some say, and this will additionally be dictated from your body type, which you can go nuts in the carb up and eat whatever you want and and then there are the ones that more wisely- inside my view- prescribe still sticking with the clean carbs even during your carb up.)
So calculating your numbers is as simple as these…
Calculate your required maintenance amount of daily calories…
(if you are searching to decrease quickly use 13- I would not advise this, if you want a more level drop in body fat use 15 and if you are planning to completely try to maintain or possibly put on some lean muscle mass then use 17)
Body weight in pounds x 15= a
Protein for that day 1g per body weight in pounds= b
Bx4=c (c= variety of calories allotted to your daily protein allowance).
a-c= d (d= amount of calories to be allotted to fat intake).
D/9= g per day of fat to become consumed.
The final calculation should give you a really high number to your fat intake.
Now for people wondering about stamina… Especially for training since there are no carbs, with there being this type of high quantity of fat inside the diet you feel quite full and the fat is a very good fuel source for the body. (One adaptation that I are making is to have a great fish fillet about an hour before I train and that i find it gives me enough energy to have through my workout.) (I am mindful of the arguments created to not have fats 2-3 hrs otherwise of education. While I won’t have fats 2-3 hrs after training because i want quick absorption and blood circulation then, I see no trouble with slowing everything down before training so my body has access to a slow digesting energy source).
Continuing with general guidelines…
There are a few that say to possess a 30g carb intake right after training- just enough to fill liver glycogen levels. And there are the ones that say having even around that may push you out of ketosis- the state you are hoping to maintain. As I did the post-workout shake for your last 8 many years of my training We have decided to try the “no post-workout” route! I figure I may as well try!
During my carb up period- in the interest of people who would like to know of you can get a lean body and sill eat the things you want (in moderation)- for your first six weeks I will be relaxed as to what I eat within this period but then silrsy following six or seven weeks I will only eat clean carbs.
Furthermore, i like to make sure that the first workout of the week- as in a Monday morning workout- is actually a nice long full hour of work therefore i start cutting to the liver glycogen already. Furthermore, i be sure to have one last really grueling workout on Saturday before my carb up. And That I am eating plenty of fish,eggs,olive oil and beef!