The keto diet. What's the keto diet? Basically it's when you trick the body into using your personal BODYFAT as its primary energy source rather than carbohydrates. The keto diet plan is quite popular method of losing weight quickly and efficiently.
The Science Behind It
To really get your body right into a ketogenic state you need to eat a higher fat diet plan and low protein without carbs or almost no. The ratio must be around 80% unwanted fat and 20% proteins. This will provide the guideline for the initial 2 times. Once in a ketogenic condition you will need to increase protein consumption and lower extra fat, ratio will become around 65% fat, 30% proteins and 5% carbs. Proteins are raised to spare muscle tissue. Whenever your body intakes carbohydrates it causes insulin spike this means the pancreas releases insulin (helps store glycogen, proteins and excess calorie consumption as fat) so good sense tells us that if we get rid of carbs then your insulin won't store excess calorie consumption as fat. Perfect.
Now your body does not have any carbs as a power source your body must look for a new source. Body fat. This computes perfectly if you would like to lose surplus fat. The body will breakdown your body fat and utilizes it as energy rather than carbs. This state is named ketosis. This is actually the state you want the body to maintain, makes perfect sense if you would like to lose surplus fat while maintaining muscle.
Now to the dietary plan part and how exactly to plan it: You will have to intake In LEAST a gram of proteins per weight of LEAN MASS. This can help in the recovery and restoration of muscle mass after exercises and such. Keep in mind the ratio? 65% extra fat and 30% proteins. Well if you weight 150 weight of lean mass this means 150g of protein each day. X4 (amount of calories from fat per gram of proteins) that's 600 calories. The others of your calorie consumption should come from extra fat. If your caloric maintenance can be 3000 you need to eat around 500 much less which means that if you want 2500 calories each day, around 1900 calorie consumption must result from fats! You need to eat fat to fuel the body which in return may also burn off surplus fat! This is the rule of the diet, you need to eat fats! The benefit to eating fat molecules and the keto diet plan for beginners is that you'll not feel hungry. Fats digestion is gradual which works in your favor and can help you feel 'full'.