The ketogenic diet: the ultimate diet for fat loss

The keto diet. What is the keto diet? In simple terms, it is when you trick your body into using your own BODYFAT, as it is the main source of energy instead of carbohydrates. The keto diet is a very popular method of losing fat quickly and efficiently.

The science behind this

To bring your body into a ketogenic state, you must eat a high-fat, low-protein diet, with no carbohydrates or almost nothing. The ratio should be around 80% fat and 20% protein. This will be the guide for the first 2 days. Once in a ketogenic state, you will have to increase 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 as fat), so common sense tells us that if we eliminate carbohydrates, the Insulin will not store excess calories as fat. Perfect.

Now your body has no 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 muscles.

Now to the diet part and how to plan it. You will need to eat AT LEAST 1 gram of protein per pound of LEAN MASS. This will aid in the recovery and repair of muscle tissue after workouts and so on. Do you remember the ratio? 65% fat and 30% protein. Well, if you weigh 150 pounds of lean mass, which means 150 g of protein a day. X4 (number of calories per gram of protein) which is 600 calories. The rest of your calories must come from fat. If your calorie maintenance is 3,000, you should be eating around 500 less, which means if you need 2,500 calories per day, about 1,900 calories must come from fat! You must eat fat to feed your body, which in turn will also burn body fat! That is the rule of this diet, you must eat fat! The advantage of eating dietary fats and the keto diet is that you will not feel hungry. Fat digestion is slow, which favors your advantage and helps you feel “full”.

You will do this Monday – Friday and then “carbohydrates” on the weekend. After your last workout on Friday, that’s when the carb boost begins. You should eat a liquid carbohydrate along with your whey shake after training. This helps create an insulin spike and helps you get the nutrients your body desperately needs for muscle growth and repair and to replenish glycogen stores. During this stage (carbohydrates) eat what 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 it starts on Sunday, go back to the moderate protein, carbohydrate-free, high-fat diet. Keeping your body in ketosis and burning fat for energy is the perfect solution.

Another advantage of ketosis is that once you enter the ketosis state and burn fat, your body will run out of carbohydrates. Once you load up on carbs, you’ll look as full as ever (with less body fat!), Which is perfect for weekend occasions when you go to the beach or parties!

Now let’s recap on diet.

-You must enter the state of ketosis by eliminating carbohydrates from the diet while ingesting moderate / low fat protein.

-You should take fiber of some kind 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 carbohydrates during the week, since many foods have carbohydrates, but remember that you will be rewarded enormously for your dedication. You shouldn’t stay in the ketosis state for weeks as it is dangerous and you will end up with your body resorting to using protein as a fuel source which is a no no. I hope it has helped and good luck with the diet!

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