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 form around 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 using this time until 12 midnight Sunday night (so approximately 36 hours later) do your massive carb up…
(Some say, and will also also be dictated by your physical stature, that you can go nuts in the carb up and eat what you want and there are people who more wisely- in my view- prescribe still sticking to the clean carbs even during your carb up.)
So calculating your numbers is as simple as the following…
Calculate your required maintenance degree of daily calories…
(should you be looking to decrease quickly use 13- I would not advise this, if you prefer a more level drop in body fat use 15 and if you are intending to actually try to maintain or even wear some lean muscle mass then use 17)
Weight in pounds x 15= a
Protein for that day 1g per weight in pounds= b
Bx4=c (c= quantity of calories allotted to your daily protein allowance).
a-c= d (d= level of calories to become allotted to fat intake).
D/9= g per day of fat to get consumed.
The final calculation should give you a very large number to your fat intake.
Now for those of you wondering about energy levels… Specifically for training because there are no carbs, with there being this type of high level of fat inside the diet you really feel quite full as well as the fat is definitely a good fuel source for your body. (One adaptation i have made is to have a great fish fillet about an hour or so before I train and I think it is gives me enough energy to obtain through my workout.) (I am aware of the arguments created to not have access to fats 2-3 hrs otherwise of education. As I won’t have fats 2-3 hrs after training when 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 some that say to possess a 30g carb intake right after training- just enough to fill liver glycogen levels. And there are the ones that say having even just as much as that may push you out of ketosis- the state you are trying to keep up. Because I did the post-workout shake for your last 8 years of my training I actually 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 people who would like to know of yourself can improve your fitness and sill eat the things you want (sparingly)- for that first six weeks I am going to be relaxed about what I eat in this particular period however silrsy following 6 weeks I am going to only eat clean carbs.
In addition, i like to make sure that the initial workout of each week- as in a Monday morning workout- is really a nice long full hour of work so I start cutting into the liver glycogen already. I also be sure to have one last really grueling workout on Saturday before my carb up. And I Also am eating a lot of fish,eggs,olive oil and beef!