- October 31, 2019
How To Maintain Weight On Keto..
The keto diet. What exactly is the keto diet? In simple terms it’s when you trick the body into using your own BODYFAT as it’s main energy source rather than carbohydrates. The keto diet is very popular way of losing fat quickly and efficiently.
The Science Behind It
To get your body into a ketogenic state you must consume a high fat diet and low protein with NO carbs or almost no. The ratio should be around 80% fat and 20% protein. This will the guideline for your first 2 days. Once in a ketogenic state you will have to increase protein intake and lower fat, ratio will likely be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare muscles. As soon as your body intakes carbohydrates it causes an insulin spike which suggests the pancreas releases insulin ( helps store glycogen, aminos and excess calories as fat ) so common sense informs us that when we eliminate carbs then your insulin will not store excess calories as fat. Perfect.
Now the body has no carbs as being a power source the body must get a new source. Fat. This works out perfectly if you want to lose body fat. Our bodies will break down our bodies fat and employ it as energy instead of carbs. This state is called ketosis. Here is the state you desire the body to stay in, makes perfect sense if you wish to lose body fat and keep muscle.
Now for the diet part and the way to plan it. You will have to intake At The Very Least a gram of protein per pounds of LEAN MASS. This helps in the recovery and repair of muscles after workouts and such. Keep in mind ratio? 65% fat and 30% protein. Well should you weight 150 pounds of lean mass which suggests 150g of protein a day. X4 ( quantity of calories per gram of protein ) that is 600 calories. The rest of your calories should come from fat. Should your caloric maintenance is 3000 you need to eat around 500 less which may mean that should you need 2500 calories a day, around 1900 calories must result from fats! You need to eat fats to fuel your system which in exchange will even eliminate body fat! Which is the rule of this diet, you must eat fats! The advantage to eating dietary fats as well as the keto diet is that you will never feel hungry. Fat digestion is slow which works in your favor so it helps you are feeling ‘full’.
You may be doing this monday – friday then ” carb-up ” on the weekend. After your last workout on friday this is where the carb up starts. You have to intake a liquid carbohydrate as well as your whey shake post workout. This helps create an insulin spike helping have the nutrients your body desperately needs for muscle repair and growth and refill glycogen stores. In this stage ( carb up ) eat what you want – pizzas, pasta, crisps, soft ice cream. Anything. This is beneficial for you since it will refuel the body for that upcoming week as well as restoring your body’s nutrient needs. Once sunday starts its back to the no carb high fat eecxyj protein diet. Keeping your body in ketosis and burning fat as energy is the perfect solution.
Another advantage to ketosis is when your get into the state of ketosis and eliminate the fat you’r body will likely be depleted of carbs. Once you load on top of carbs you are going to look as full as ever ( with less bodyfat! ) which is ideal for them occasions on weekends when you go to the beach or parties!
Now lets recap on the diet.
-Must go into the state of ketosis by eliminating carbs from the diet while intaking high fat moderate/low protein.
-Must intake fibre of some sort to maintain your pipes as clear as ever if you know a few things i mean.
-Once in ketosis protein intake should be at least that relating to a gram of protein per pound of lean mass.
-That is really it! It will take dedication to no eat carbs through out the week as a lot of foods have carbs, but remember you may be rewarded greatly for your dedication. You should not stay in the state of ketosis weeks on end as it is dangerous and will end up getting your body embracing use protein being a fuel source that is a no no. Hope it’s helped and good luck dieting!