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 increasing your fats to a really higher level (to the point where they may make up around 65% of your daily macronutrients intake.) The thought 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.
Then 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 up to 36 hours later) do your massive carb up…
(Some say, which will even be dictated by the physique, that you can go nuts inside the carb up and eat what you want and and then there are those that more wisely- inside my view- prescribe still sticking with the clean carbs even on your carb up.)
So calculating your numbers is as simple as the subsequent…
Calculate your required maintenance degree of daily calories…
(if you are searching to drop quickly use 13- I might not advise this, if you prefer a more level drop in body fat use 15 and if you are intending to really try to maintain or perhaps placed on some lean muscle mass then use 17)
Weight in pounds x 15= a
Protein for your day 1g per bodyweight in pounds= b
Bx4=c (c= quantity of calories allotted for your daily protein allowance).
a-c= d (d= amount of calories to become allotted to fat intake).
D/9= g per day of fat to be consumed.
The conclusion calculation should leave you with an extremely large number for your fat intake.
Now for those wondering about levels of energy… Particularly for training since there are no carbs, with there being such a high amount of fat within the diet you feel quite full and also the fat is a very good fuel source for the body. (One adaptation which i are making is to actually have a nice fish fillet about an hour or so before I train and I discover it gives me enough energy to get through my workout.) (I am just conscious of the arguments created to not have fats 2-3 hrs otherwise of training. As I won’t have fats 2-3 hrs after training when i want quick absorption and blood flow then, I see no trouble with slowing everything down before training so my body has access to a slow digesting power source).
Continuing with general guidelines…
There are several that say to have a 30g carb intake immediately after training- just enough to fill liver glycogen levels. And then there are the ones that say having even as much as that may push you of ketosis- the state you are hoping to keep up. When I have done the post-workout shake for your last 8 years of my training We have chose to try the “no post-workout” route! I figure I may as well try!
During my carb up period- for the sake of those who would like to know of you can get in shape and sill eat what you want (sparingly)- for that first six weeks I am going to be relaxed in regards to what I eat in this period however silrsy following 6 weeks I will only eat clean carbs.
In addition, i like to ensure that the very first workout of the week- as in a Monday morning workout- is actually a nice long full hour of work therefore i start cutting in to the liver glycogen already. I also make sure to have one last really grueling workout on Saturday before my carb up. And I am eating a lot of fish,eggs,olive oil and beef!