The Keto diet involves going long spells on extremely low (no higher than 30g per day) to almost zero g per day of carbs and increasing your fats to a really top level (to the point where they may make up around 65% of your daily macronutrients intake.) The idea behind this is to get your body into a state of ketosis. In this state of ketosis the body is supposed to become more inclined to use fat for energy- and research says it does just this. Depleting your carbohydrate/glycogen liver stores and then moving onto fat for fuel means you need to end up being shredded.
You then follow this basic platform from say Monday until Sat 12pm (afternoon) (or Sat 7pm, depending on whose version you read). Then using this time until 12 midnight Sunday night (so approximately 36 hours later) do your massive carb up…
(Some say, and this will even be dictated by the body type, which you can go nuts inside the carb up and eat what you want and then there are the ones that more wisely- within my view- prescribe still sticking with the clean carbs even throughout your carb up.)
So calculating your numbers is as easy as the following…
Calculate your required maintenance amount of daily calories…
(should you be looking to drop quickly use 13- I would personally not advise this, if you want a more level drop in body fat use 15 and if you are intending to really attempt to maintain or possibly put on some lean muscle mass then use 17)
Body weight in pounds x 15= a
Protein for your day 1g per weight in pounds= b
Bx4=c (c= number of calories allotted in your daily protein allowance).
a-c= d (d= quantity of calories to be allotted to fat intake).
D/9= g per day of fat to be consumed.
The final calculation should leave you with a really high number to your fat intake.
Now for those of you wondering about levels of energy… Especially for training since there are no carbs, with there being this type of high amount of fat within the diet you really feel quite full and also the fat is an extremely good fuel source for you. (One adaptation which i are making is always to actually have a good fish fillet about an hour or so before I train and i also think it is gives me enough energy to obtain through my workout.) (I am mindful of the arguments designed to not have access to fats 2-3 hrs otherwise of education. As I won’t have fats 2-3 hrs after training because i want quick absorption and the flow of blood then, I see no trouble with slowing everything down before training so my body has access to a slow digesting power source).
Continuing with general guidelines…
There are some that say to possess a 30g carb intake soon after training- just enough to fill liver glycogen levels. And and then there are the ones that say having even around that may push you out of ketosis- the state you are trying to keep. When I have performed the post-workout shake for that last 8 years of my training We have decided to try the “no post-workout” route! I figure I may as well try!
During my carb up period- in the interests of people who would like to know individuals can get a lean body and sill eat what you want (in moderation)- for the first six weeks I am going to be relaxed in regards to what I eat in this particular period however silrsy following six or seven weeks I am going to only eat clean carbs.
In addition, i like to make sure that the initial workout of each week- as in a Monday morning workout- is actually a nice long full hour of work and so i start cutting into the liver glycogen already. Furthermore, i ensure that you have one last really grueling workout on Saturday before my carb up. And I am eating a lot of fish,eggs,olive oil and beef!