The Keto diet involves going for long periods with extremely low levels (no more than 30g per day) at almost zero g per day of carbohydrates and increasing fat to a really high level (to the point where they can account for as much as 65% of your your daily intake of macronutrients). The idea behind this is to get your body into a state of ketosis. In this state of ketosis, the body is supposed to be more inclined to use fat for energy, and research says it does just that. Depleting your carb/glycogen stores in your liver and then switching to fat for fuel means you should end up getting shredded.

Then you follow this basic platform from, say, Monday to Saturday 12:00 PM (afternoon) (or Saturday 7:00 PM, depending on which version you read). Then, from now until 12 midnight on Sunday night (that is, up to 36 hours later), increase your massive carb intake…

(Some say, and this will also be dictated by your body type, that you can go crazy on carbs and eat whatever you want and then there are those who more wisely, in my opinion, prescribe sticking to clean carbs even during their carb .)

So calculating your numbers is as simple as the following…

Calculate your required maintenance level of daily calories…

(if you’re looking to drop fast use 13 – I wouldn’t recommend this, if you want a more level drop in body fat use 15 and if you’re really going to try to maintain or possibly increase some lean muscle mass then use 17)

Body weight in pounds x 15= a

Protein for the day 1g per body weight in pounds = b

Bx4=c (c= number of calories allocated to your daily protein intake).

ac= d (d= amount of calories to allocate to fat intake).

D/9= g per day of fat to consume.

The final calculation should leave you with a very high number for your fat intake.

Now for those of you wondering about energy levels… Especially for training because there are no carbs, with such a high amount of fat in the diet, you feel quite full and fat is a very good source of fuel. for your body. (One adaptation I’ve made is to eat a nice fish fillet about an hour before training and find that it gives me enough energy to complete my workout.) (I am aware of the arguments made for not being fat 2-3 hours otherwise training. While I won’t be fat 2-3 hours post-workout as I want quick absorption and blood flow then I don’t see any problem in slowing everything down before training so my body has access to a slow-digesting energy source.).

Continuing with the general guidelines…

Some people claim to have a carbohydrate intake of 30 g immediately after training, enough to replenish liver glycogen levels. And then there are those who say that having as much as that can kick you out of ketosis, the state you’re trying to maintain. Since I have been taking the post-workout shake for the last 8+ years of my training, I have decided to try the “no post-workout” route! I guess I might as well give it a try!

During my carb bulking period, for the sake of those of you who would like to know if you can get fit and still eat the things you want (in moderation), for the first six weeks I will be relaxed about what I eat in this period. but then the next 6 weeks i will only eat clean carbs.

I also like to make sure that the first workout of the week, like a Monday morning workout, is a good full hour of work, so I already start to lower liver glycogen.

I also make sure I have one last really grueling workout on the Saturday before my carb.

And I’m eating a lot of fish, eggs, olive oil, and beef!

Article provided by www.healthelements.net/blog/what-is-keto/