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 constitute around 65% of your daily macronutrients intake.) The concept behind this is to get your 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 should 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 out of this time until 12 midnight Sunday night (so as much as 36 hours later) do your massive carb up…
(Some say, and will also additionally be dictated by the body type, which you can go nuts within the carb up and eat whatever you want and there are people who more wisely- within my view- prescribe still adhering to the clean carbs even during your carb up.)
So calculating your numbers is as easy as these…
Calculate your required maintenance amount of daily calories…
(if you are looking to lower quickly use 13- I might not advise this, if you want a more level drop in body fat use 15 and if you are planning to actually make an effort to maintain or possibly placed on some lean muscle mass then use 17)
Body weight in pounds x 15= a
Protein for that day 1g per weight in pounds= b
Bx4=c (c= variety of calories allotted in 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 be consumed.
The conclusion calculation should leave you with a really large number to your fat intake.
Now for people wondering about levels of energy… Particularly for training since there are no carbs, with there being this kind of high quantity of fat in the diet you are feeling quite full as well as the fat is a very good fuel source for your body. (One adaptation which i are making would be to have a nice fish fillet about one hour before I train and i also think it is gives me enough energy to obtain through my workout.) (I am aware of the arguments designed to not have access to fats 2-3 hrs otherwise of education. As I won’t have fats 2-3 hrs after training when i want quick absorption and the flow of blood 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 possess a 30g carb intake right after training- just enough to fill liver glycogen levels. And there are the ones that say having even as much as that may push you of ketosis- the state you are hoping to keep. Because I have done the post-workout shake for the last 8 many 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- in the interest of those who would like to know of you can get in shape and sill eat what you want (moderately)- for the first six weeks I will be relaxed in regards to what I eat in this particular period then again silrsy following six or seven weeks I am going to only eat clean carbs.
I also like to ensure that the first workout of each week- as in a Monday morning workout- is a nice long full hour of work and so i start cutting in to the liver glycogen already. I also be sure to have one last really grueling workout on Saturday before my carb up. And I am eating plenty of fish,eggs,olive oil and beef!