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 top level (to the point where they may form just as much as 65% of your daily macronutrients intake.) The thought behind this is to get the body into a state of ketosis. In this state of ketosis the body is supposed to be a little 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.
Afterwards you follow this basic platform from say Monday until Sat 12pm (afternoon) (or Sat 7pm, based on whose version you read). Then out of 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 body type, which you can go nuts in the carb up and eat whatever you want and and then there are those that more wisely- inside my view- prescribe still sticking with the clean carbs even during your carb up.)
So calculating your numbers is as simple as these…
Calculate your required maintenance amount of daily calories…
(if you are searching to drop quickly use 13- I might not advise this, if you want a more level drop in body fat use 15 and if you are intending to really try to maintain or even put on some lean muscle mass then use 17)
Weight in pounds x 15= a
Protein for your day 1g per weight in pounds= b
Bx4=c (c= quantity of calories allotted to your daily protein allowance).
a-c= d (d= amount of calories to be allotted to fat intake).
D/9= g per day of fat to get consumed.
The final calculation should give you an extremely high number to your fat intake.
Now for those wondering about energy levels… Especially for training because there are no carbs, with there being such a high quantity of fat within the diet you are feeling quite full and the fat is definitely a good fuel source for the body. (One adaptation that I make would be to have a nice fish fillet about one hour before I train and I discover it gives me enough energy to get through my workout.) (I am just conscious of the arguments made to not have 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 get a 30g carb intake soon after training- just enough to fill liver glycogen levels. And then there are the ones that say having even just as much as that may push you of ketosis- the state you are trying to keep. When I have performed the post-workout shake for your last 8 many years of my training I have made a decision to try the “no post-workout” route! I figure I may as well try!
During my carb up period- in the interests of those that would like to know of yourself can improve your fitness and sill eat what you want (moderately)- for your first about 6 weeks I am going to be relaxed about 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 ensure that the very first workout of the week- as in a Monday morning workout- is really a nice long full hour of work and so i start cutting to the liver glycogen already. In addition, i ensure that you have one last really grueling workout on Saturday before my carb up. And I am eating lots of fish,eggs,olive oil and beef!