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 boosting your fats to a really top level (to the point where they may make up as much as 65% of your daily macronutrients intake.) The thought behind this is to get your body into a state of ketosis. Within 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.
You then follow this basic platform from say Monday until Sat 12pm (afternoon) (or Sat 7pm, according to 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 will also additionally be dictated by the body type, which you can go nuts within the carb up and eat anything you want and there are the ones that more wisely- in my view- prescribe still adhering to the clean carbs even during your carb up.)
So calculating your numbers is as simple as the following…
Calculate your required maintenance level of daily calories…
(should you be looking to lower quickly use 13- I would not advise this, if you want a more level drop in body fat use 15 and if you are intending to actually try to maintain or perhaps wear 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 to your daily protein allowance).
a-c= d (d= level of calories to be allotted to fat intake).
D/9= g per day of fat to get consumed.
The conclusion calculation should give you an extremely high number for the fat intake.
Now for people wondering about levels of energy… Specifically for training because there are no carbs, with there being this kind of high amount of fat within the diet you feel quite full and the fat is an extremely good fuel source for your body. (One adaptation that I are making is always to actually have a nice fish fillet about one hour before I train and that i find it gives me enough energy to get through my workout.) (I am just conscious of the arguments designed to not have access to fats 2-3 hrs otherwise of education. While I won’t have fats 2-3 hrs after training as I want quick absorption and blood circulation then, I see no issue 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 there are people who say having even around that may push you out of ketosis- the state you are trying to keep up. When I have done the post-workout shake for the last 8 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- for the sake of those that would like to know of you can get a lean body and sill eat what you want (sparingly)- for that first 6 weeks I am going to 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 first workout of each week- as in a Monday morning workout- is really a nice long full hour of work and so i start cutting in to the liver glycogen already. Furthermore, i ensure that you have one last really grueling workout on Saturday before my carb up. And That I am eating lots of fish,eggs,olive oil and beef!