The keto diet involves eating very little (no more than 30 grams per day) of carbs to almost zero grams per day and increasing your fats to really high levels (to the point where they can make up as much as 65%) of your daily macronutrients. intake.) The idea behind this is to get your body into a state of ketosis. The body in this state of ketosis is thought to be more inclined to use fat for energy—and research says it does just that. Depleting your carbohydrate/glycogen liver stores and then turning to fat for fuel means you need to get shredded.
Then you follow this basic platform from Monday until 12 noon (noon) (or Sat at 7, depending on whose version you read). Then from this time until 12 midnight on Sunday (so up to 36 hours later) do your heavy carb up…
(Some say, and this will also be dictated by your body type, that you can go carb crazy and eat whatever you want. Also stick to clean carbs during your carb up.)
So calculating your numbers is as simple as the following…
Calculate your required maintenance level of daily calories…
(If you want to drop quickly use 13 – I wouldn’t recommend it, if you want a greater drop in body fat levels use 15 and if you really want to maintain some lean muscle mass or probably use 17 if you’re going to try to keep
body weight in pounds x 15 = A
Protein 1 gram per body weight in pounds for the day = b
Bx4 = C (C = 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 should be consumed per day.
The final calculation should leave you with a very high number for your fat intake.
Now for those of you wondering about energy levels… especially for training since it doesn’t have carbs, with such a high amount of fat in the diet, you feel very full and the fat takes up more of your energy. A very good fuel source for the body. (One adaptation I’ve made is actually a nice fish fillet about an hour before training and I find it gives me enough energy to get through my workouts.) Knows about – 2- 3 hours after training otherwise. While I won’t have fat 2-3 hours after training because I want quick absorption and blood flow, I don’t see a problem with taking everything slow before training so my body has access to a slow-digesting energy source).
Continuing with the general guidelines…
There are some who say that 30 grams of carb should be consumed immediately after training—just enough to replenish liver glycogen levels. And then there are some who say that consuming that much can knock you out of ketosis—the state you’re trying to maintain. As I’ve done post-workout shakes for the last 8+ years of my training, I decided to try the “no post-workout” route! I guess I might try too!
During my carb up period – for those of you who want to know, get in shape and eat whatever you want (in moderation) – for the first six weeks here’s what I would eat during this period Will be sure about that but then for the next 6 weeks I will be eating only clean carbs.
I also like to make sure the first workout of the week—as in a Monday morning workout—is a nice long full hour of work so I start cutting into liver glycogen well in advance.
I also make sure to have one last really grueling workout on Saturday before my carb ups.
And I’m eating a lot of fish, eggs, olive oil, and beef!
Article provided by www.healthelements.net/blog/what-is-keto/
Source by Jacques Oelofse
