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 boosting your fats to a really high level (to the point where they may constitute just as much as 65% of your daily macronutrients intake.) The thought behind this is to get the body into a state of ketosis. In this particular 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 need to end up being shredded.
Then you follow this basic platform from say Monday until Sat 12pm (afternoon) (or Sat 7pm, based on whose version you read). Then out of this time until 12 midnight Sunday night (so approximately 36 hours later) do your massive carb up…
(Some say, and this will also be dictated by your physical stature, that you can go nuts within the carb up and eat anything you want and there are those that more wisely- in my view- prescribe still sticking with the clean carbs even throughout your carb up.)
So calculating your numbers is as easy as the following…
Calculate your required maintenance degree of daily calories…
(if you are searching to lower quickly use 13- I would personally not advise this, if you need a more level drop in body fat use 15 and if you are intending to actually try to maintain or even placed on some lean muscle mass then use 17)
Bodyweight in pounds x 15= a
Protein for your day 1g per bodyweight in pounds= b
Bx4=c (c= variety of calories allotted in your daily protein allowance).
a-c= d (d= amount of calories to get allotted to fat intake).
D/9= g per day of fat to be consumed.
The conclusion calculation should give you an extremely large number for your fat intake.
Now for those of you wondering about energy levels… Particularly for training since there are no carbs, with there being such a high quantity of fat in the diet you feel quite full and also the fat is an extremely good fuel source for your body. (One adaptation which i are making is always to have a great fish fillet about an hour or so before I train and i also think it is gives me enough energy to get through my workout.) (I am conscious of the arguments made to not have fats 2-3 hrs otherwise of training. While I won’t have fats 2-3 hrs after training because i want quick absorption and blood flow then, I see no issue with slowing everything down before training so my body has access to a slow digesting power source).
Continuing with general guidelines…
There are some that say to get a 30g carb intake immediately after training- just enough to fill liver glycogen levels. And and then there are the ones that say having even just as much as that may push you of ketosis- the state you are hoping to keep. As I have performed the post-workout shake for that last 8 many years of my training I actually have made a decision 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 in shape and sill eat what you want (moderately)- for your first about 6 weeks I am going to be relaxed in regards to what I eat in this particular period however silrsy following 6 weeks I will only eat clean carbs.
In addition, i like to make certain that the very first workout of the week- as in a Monday morning workout- is actually a nice long full hour of work so I start cutting to the liver glycogen already. Furthermore, i ensure that you 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!