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 form as much as 65% of your daily macronutrients intake.) The idea behind this is to get the body into a state of ketosis. In this state of ketosis the body is supposed to become 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, depending on whose version you read). Then using this time until 12 midnight Sunday night (so approximately 36 hours later) do your massive carb up…
(Some say, and will also additionally be dictated by the physical stature, which you can go nuts in the carb up and eat what you want and then there are the ones that more wisely- within my view- prescribe still sticking to the clean carbs even during your carb up.)
So calculating your numbers is as simple as the subsequent…
Calculate your required maintenance degree of daily calories…
(should you be looking to drop quickly use 13- I might not advise this, if you need a more level drop in body fat use 15 and if you are planning to really attempt to maintain or perhaps put on some lean muscle mass then use 17)
Body weight in pounds x 15= a
Protein for the day 1g per bodyweight in pounds= b
Bx4=c (c= quantity of calories allotted to your daily protein allowance).
a-c= d (d= quantity of calories to become allotted to fat intake).
D/9= g per day of fat to get consumed.
The end calculation should give you a very large number for the fat intake.
Now for those of you wondering about stamina… Especially for training since there are no carbs, with there being such a high quantity of fat inside the diet you really feel quite full and the fat is an extremely good fuel source for you. (One adaptation i are making would be to have a good fish fillet about an hour or so before I train and that i discover it gives me enough energy to get through my workout.) (I am conscious of the arguments made to not have access to fats 2-3 hrs otherwise of education. While I won’t have fats 2-3 hrs after training as I want quick absorption and blood circulation then, I see no issue with slowing everything down before training so my body can access a slow digesting energy source).
Continuing with general guidelines…
There are several that say to possess a 30g carb intake right after training- just enough to fill liver glycogen levels. And and then there are people who say having even as much as that may push you of ketosis- the state you are hoping to maintain. As I did the post-workout shake for the last 8 numerous years of my training I actually have chose to try the “no post-workout” route! I figure I may as well try!
During my carb up period- in the interest of those that would like to know of yourself can get in shape and sill eat what you want (in moderation)- for that first six weeks I am going to be relaxed in regards to what I eat in this period but then silrsy following 6 weeks I am going to only eat clean carbs.
I also like to make sure that the initial workout of each week- as in a Monday morning workout- is actually a nice long full hour of work and so i start cutting to the liver glycogen already. In addition, i be sure to have one last really grueling workout on Saturday before my carb up. And I Also am eating a lot of fish,eggs,olive oil and beef!