The keto diet. What is the ketogenic diet? In simple terms, it is 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 it

In order for your body to enter a ketogenic state, you must eat a high-fat, low-protein diet with NO or almost no carbs. The proportion should be around 80% fat and 20% protein. This will be the pattern 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 preserve muscle tissue. When your body eats carbohydrates, it causes an insulin spike, which means 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, insulin will not store excess calories as fat. Perfect.

Now your body is out of carbs 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 a lot of sense if you want to lose body fat while maintaining muscle.

Now to the diet part and how to plan it. You must eat AT LEAST one gram of protein per pound of LEAN MASS. This will help 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 150lbs of lean mass, that means 150g 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 calorie maintenance is 3,000, you should eat about 500 less, which would mean that if you need 2,500 calories a day, about 1,900 calories should come from fat! You must eat fat to fuel your body which in return will also burn body fat! That’s the rule of this diet, you must eat fat! The advantage of eating dietary fats and the keto diet is that you won’t feel hungry. Fat digestion is slow, which works in your favor and helps you feel “full.”

You’ll do this Monday through Friday and then “carb load” on the weekend. After your last workout on Friday, that’s when carb loading begins. You should ingest a liquid carbohydrate along with your post-workout whey shake. This helps create an insulin spike and helps get the nutrients your body desperately needs for muscle growth and repair and to replenish glycogen stores. During this stage (carb loading) eat whatever you want: pizzas, pasta, fries, ice cream. Anything. This will be beneficial for you because it will recharge your body for the next week and restore your body’s nutrient needs. Once Sunday begins, go back to the no-carb, high-fat, moderate-protein diet. Keeping your body in ketosis and burning fat for energy is the perfect solution.

Another advantage of ketosis is that once you enter ketosis and burn fat, your body will run out of carbs. Once you load up on carbs, you’ll look as full as ever (with less body fat!), which is perfect for those weekend times when you’re heading to the beach or partying!

Now let’s recap on diet.

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

“You must be eating fiber of some sort to keep your pipes as clean as ever, if you know what I mean.”

-Once in ketosis, protein intake should be at least one gram of protein per pound of lean mass.

-That’s basically all! It takes dedication to not eat carbs during the week, as many foods have carbs, but remember that you will be rewarded greatly for your dedication. You should not stay in ketosis for weeks at a time as it is dangerous and will end up with your body resorting to using protein as a fuel source, which is a no no. I hope I have helped you and good luck with the diet!