You can go long periods on a Keto diet, which is consuming very little carbohydrate (no more than 30g per days) and very high amounts of fats (to the extent that they could make up as much of as 65% of your daily macronutrient intake). To get your body to ketosis, this diet is designed. This state is thought to make the body more inclined to consume fat as energy. Depleting your carbohydrate/glycogen liver stores and then moving onto fat for fuel means you should end up being shredded.
Then, you follow the basic platform between Monday and Saturday (12 o’clock in the afternoon) or Sat (7 p.m. depending on what version of the book you are reading). From this point until Sunday at midnight (or up to 36 hours after), you can then eat your huge carbohydrate up.
Some say that it is possible to eat whatever you like in a carb-up, while others recommend that you stick with clean carbs, even during carb-up.
The following steps will help you calculate your numbers:
Find your recommended daily maintenance intake of calories.
If you’re looking for a quick drop, I recommend 13 but it is not recommended. For a deeper drop in bodyfat use 15, and 17 if your goal is to gain or maintain lean muscle mass.
Body Weight in Pounds x 15=
The day’s protein intake is 1g/body weight (in pounds).
Bx4=c is the number of calories you have to eat for your daily protein requirement.
A-c= d (d= the amount of calories needed to fat intake).
D/9 = Daily intake of fat.
The final calculation will give you a number that is very high for your total fat intake.
If you are wondering what your energy levels look like, here’s some information. Because there aren’t any carbs in this diet, you will feel satisfied and have a lot of energy. One adaptation I’ve made to my diet is to eat a fish filet an hour before training. It gives me the energy I need to complete my work out. I know there are arguments against not having fats for 2-3 hours before training. Although I don’t want to have any fat for 2-3 hours after training, as I need quick blood flow and absorption then, it is fine for me to slow down everything before I train so that my body can access a slower digesting energy source.
Continue with the general guidelines…
Some recommend that you consume 30g of carbs immediately after your training, just enough to replenish liver glycogen. Others say even more may cause you to lose ketosis (the state you wish to remain in). The post-workout shake has been a staple of my 8+ year training. I’m now ready to experiment with the. “no post-workout”Route! It’s a good idea to try it!
My carb up period – so that those in the know can stay in shape, and still eat what they want (in moderation). For the first six weeks, I will be more relaxed about the food I eat. But then I will eat clean carbs every 6 weeks.
Also, I like to ensure that my first work out of the week (e.g. Monday morning) is an hour long so that I can start cutting down on the liver glycogen.
Before I go to bed on Saturday, I do one more really hard workout.
My diet includes a lot more fish, egg, oil, beef, and olive oil.
Article provided by www.healthelements.net/blog/what-is-keto/