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 improving your fats to a really higher level (to the point where they may constitute around 65% of your daily macronutrients intake.) The concept behind this is to get your body into a state of ketosis. In this particular 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 ought to end up being shredded.
You then follow this basic platform from say Monday until Sat 12pm (afternoon) (or Sat 7pm, according to whose version you read). Then from this time until 12 midnight Sunday night (so as much as 36 hours later) do your massive carb up…
(Some say, which will even be dictated from your physical stature, that you can go nuts within the carb up and eat anything you want and and then there are people who more wisely- inside 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 might not advise this, if you prefer a more level drop in body fat use 15 and if you are intending to completely try to maintain or possibly placed on some lean muscle mass then use 17)
Body weight in pounds x 15= a
Protein for that day 1g per bodyweight in pounds= b
Bx4=c (c= number of calories allotted for your daily protein allowance).
a-c= d (d= level of calories to get allotted to fat intake).
D/9= g per day of fat to be consumed.
The end calculation should leave you with an extremely high number to your fat intake.
Now for those of you wondering about energy levels… Specifically for training as there are no carbs, with there being this kind of high level of fat inside the diet you feel quite full as well as the fat is an extremely good fuel source for your body. (One adaptation that I have made is always to have a good fish fillet about an hour before I train and i also think it is gives me enough energy to get 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 blood flow then, I see no trouble with slowing everything down before training so my body can access a slow digesting power source).
Continuing with general guidelines…
There are a few that say to have a 30g carb intake soon after training- just enough to fill liver glycogen levels. And and then there are people who say having even just as much as that may push you of ketosis- the state you are trying to keep up. Because I have done the post-workout shake for the last 8 years of my training I have chose to try the “no post-workout” route! I figure I may as well try!
During my carb up period- in the interest of those who would like to know of you can get in shape and sill eat the things you want (moderately)- for that first about 6 weeks I will be relaxed as to what I eat in this particular period then again silrsy following six or seven weeks I am going to only eat clean carbs.
In addition, i like to make certain that the very first workout of each week- as in a Monday morning workout- is really a nice long full hour of work therefore i start cutting to the liver glycogen already. I also make sure to have one last really grueling workout on Saturday before my carb up. And I am eating plenty of fish,eggs,olive oil and beef!