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 improving your fats to a really high 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 ought to end up being shredded.
You then follow this basic platform from say Monday until Sat 12pm (afternoon) (or Sat 7pm, depending on whose version you read). Then from 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 your body type, that you simply can go nuts inside the carb up and eat anything you want and there are the ones that more wisely- inside my view- prescribe still sticking with the clean carbs even on your carb up.)
So calculating your numbers is as simple as these…
Calculate your required maintenance amount of daily calories…
(if you are searching to drop 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 completely attempt to maintain or even placed on some lean muscle mass then use 17)
Bodyweight in pounds x 15= a
Protein for that day 1g per weight in pounds= b
Bx4=c (c= quantity of calories allotted in your daily protein allowance).
a-c= d (d= level of calories to become allotted to fat intake).
D/9= g per day of fat to become consumed.
The final calculation should give you a really large number for the fat intake.
Now for those wondering about stamina… Specifically for training because there are no carbs, with there being this kind of high amount of fat in the diet you feel quite full and the fat is definitely a good fuel source for the body. (One adaptation i make is always to actually have a nice fish fillet about an hour or so before I train and I think it is gives me enough energy to obtain through my workout.) (I am just aware of the arguments made to not have access to fats 2-3 hrs otherwise of training. As I won’t have fats 2-3 hrs after training when i want quick absorption and blood flow then, I see no trouble 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 there are the ones that say having even around that may push you of ketosis- the state you are hoping to keep up. When I have done the post-workout shake for that last 8 many years of my training I have decided 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 you can get in shape and sill eat the things you want (in moderation)- for the first about 6 weeks I am going to be relaxed in regards to what I eat within this period but then silrsy following six or seven weeks I will only eat clean carbs.
I also like to make sure that the initial workout of the week- as in a Monday morning workout- is actually a nice long full hour of work therefore i start cutting in to the liver glycogen already. Furthermore, i make 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!