The Keto diet involves spending long periods at extremely low levels (no more than 30g per day) at almost zero g per day of carbohydrates and increasing fats to a really high level (to the point where they can account for up to 65% of your daily macronutrient intake). The idea behind this is to get 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 carb/glycogen stores in the liver and then turning to fat for fuel means you should end up getting shredded.
Then you follow this basic platform from, say, Monday to Saturday at 12:00 pm (afternoon) (or Saturday at 7:00 pm, depending on which version you read). Then, from now until 12 midnight on Sunday night (that’s up to 36 hours later), increase your massive carb intake…
(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 more wisely, in my opinion, prescribe sticking to clean carbs even during their carb .)
So calculating your numbers is as simple as this…
Calculate your required maintenance level of daily calories…
(if you’re looking to drop fast use 13 – I wouldn’t recommend this, if you want a more level drop in body fat use 15 and if you’re really going to try to maintain or possibly gain some lean muscle mass then use 17)
Body weight in pounds x 15= a
Protein for the day 1g per body weight in pounds = b
Bx4=c (c= number of calories allocated to your daily protein intake).
ac= d (d= amount of calories to allocate to fat intake).
D/9= g per day of fat to consume.
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 because there are no carbs, with such a high amount of fat in the diet you feel quite full and fat is a very good source of fuel for your body. (One adaptation I have made is to eat a nice fish fillet about an hour before training and find that it gives me enough energy to complete my workout.) (I am aware of the arguments being made for being fat-free 2- Otherwise 3 hours into training. While I will be fat-free 2-3 hours post-workout as I want fast absorption and blood flow then I don’t I see no problem slowing everything down before training so my body has access to a slow-digesting source of energy. ).
Continuing with the general guidelines…
Some claim to have a 30g carbohydrate intake immediately after training, enough to replenish liver glycogen levels. And then there are those who say having as much as that can knock you out of ketosis, the state you’re trying to maintain. Since I’ve been taking the post-workout shake for the last 8+ years of my training, I’ve decided to try the “no post-workout” route! I guess I might as well give it a try!
During my period of increased carbohydrates, for the sake of those who would like to know if you can get in shape and still eat the things you want (in moderation), for the first six weeks I will be relaxed about what I eat in this period. but then for the next 6 weeks I will only eat clean carbs.
I also like to make sure that the first workout of the week, like a Monday morning workout, is a good full hour of work, so I already start depleting liver glycogen.
I also make sure to have one last really strenuous workout on Saturday before my carb.
And I’m eating a lot of fish, eggs, olive oil, and beef!
Article provided by www.healthelements.net/blog/what-is-keto/