The ketogenic diet. What is the ketogenic diet? In simple terms, it’s when you trick your body into using your own BODY FAT as its main source of energy instead of carbohydrates. The ketogenic diet is a very popular method to lose fat quickly and efficiently.
The science behind
In order for your body to enter a ketogenic state, you must eat a diet that is high in fat and low in protein, NO carbohydrates or almost no carbohydrates. The proportion should be around 80% fat and 20% protein. This will be the guideline for the first 2 days. Once in a ketogenic state, you will need to increase your protein intake and reduce fat, the ratio will be around 65% fat, 30% protein, and 5% carbohydrates. Protein is increased to save muscle tissue. When your body ingests carbohydrates, it causes an insulin spike, which means that the pancreas releases insulin (it helps store glycogen, amino acids, and excess calories in the form of fat), so common sense tells us that if we eliminate those carbohydrates, insulin will not store excess calories as fat. Perfect.
Now that your body is out of carbohydrates for energy, your body must find a new source. Fat. This works perfectly if you want to lose body fat. The body will break down body fat and use it for energy instead of carbohydrates. This state is called ketosis. This is the state you want your body to be in, it makes perfect sense if you want to lose body fat while maintaining muscle.
Now to the diet part and how to plan it. You will need to eat AT LEAST one gram of protein per pound of LEAN MASS. This will aid in the recovery and repair of muscle tissue after workouts and more. Do you remember the proportion? 65% fat and 30% protein. Well, if you weigh 150 pounds of lean mass, that means 150 g of protein a day. X4 (amount of calories per gram of protein) which is 600 calories. The rest of your calories should come from fat. If your maintenance calorie is 3,000, you should eat about 500 less, which means that if you need 2,500 calories a day, about 1,900 calories must come from fat! You must eat fat to fuel your body, which will also burn body fat in return! That is the rule of this diet, you must eat fat! The advantage of consuming dietary fats and the ketogenic diet is that you will not feel hungry. Fat digestion is slow, which benefits you and helps you feel “full.”
You will do it Monday through Friday and then “carb-up” on the weekend. After your last workout on Friday, this is when the carb rush begins. You should have a liquid carbohydrate along with your whey shake after training. This helps create an insulin spike and helps get the nutrients your body desperately needs for muscle repair and growth, and replenish glycogen stores. During this stage (carbohydrates above) eat whatever you want: pizzas, pasta, chips, ice cream. Anything. This will be beneficial to you because it will replenish your body for the next week and restore your body’s nutrient needs. Once Sunday starts, return to the moderate protein, high fat, no carb diet. Keeping your body in ketosis and burning fat for energy is the perfect solution.
Another benefit of ketosis is that once you enter ketosis and burn the fat, your body will be depleted of carbohydrates. Once you load up on carbs, you’ll look as full as ever (with less body fat!) Which is perfect for those weekend occasions when you go to the beach or parties!
Now let’s recap about diet.
-You should enter the state of ketosis by eliminating carbohydrates from the diet while ingesting high-moderate / low-fat protein.
-You must ingest some type of fiber to keep your pipes as clear as ever, if you know what I mean.
-Once in ketosis, your protein intake should be at least one gram of protein per pound of lean mass.
-That’s basically it! It takes dedication not to eat carbs for the entire week as many foods have carbs, but remember you will be highly rewarded for your dedication. You shouldn’t stay in ketosis for weeks as it is dangerous and will end up with your body reverting to protein as a fuel source, which is a no no. Hope it helped and good luck with the diet!