Ever heard of keto? What in the world is keto and why is important? Keto is actually a process in wherein you trick your body into making use of body fat, bad fat, as its main source of energy instead of breaking down carbohydrates. Keto diet has actually been a round for sometime but has just gained a massive following in recent years because of its effective and quick results.
Here’s the science behind it.
For this to work, you need to put yourself in a ketogenic state or a state where you have only been eating high amounts of fat, very low protein, and absolutely no carbs. To illustrate, here’s a ratio you need to follow: 80% fat and only 20% protein, no room for carbs, okay? You need to follow this ratio for your first two days in your diet. After those two ‘fat’ days, you will have achieved ketogenic state and should now change up your diet a bit with 30% protein, 65% fat, the rest is really up to you. An increase in protein will help maintain muscle tissue growth. You see, the more carbs you take in your system, the more your pancreas releases insulin, which helps stores amino acids, glycogen, and excess calories as fat. Therefore, logic dictates that the less you put carbs in your body, the less likely it is to store excess calories and turn them into fat – perfect.
Now that your body is deprived of carbs, its ‘usual’ source of energy, then it will look for other sources to produce your much needed energy to jump start your day. Excess fat. I think you mentioned you wanted all your excess fat trimmed off? Well, now you can with ketogenic diet! Your body will now make use of fat as its main energy source! This is called ketosis. This is an ideal state you want your body to be in – it’s healthy and it’s the most effective way to burn fat safely!
But of course, your ketigenic diet doesn’t end there! To maintain this state of ketosis, you need to work out a plan in your diet. You should take at least a gram of protein for every pound of lean mass you take. This is really helpful int the recovery of muscle tissue after your sports training or gym workout sessions. To illustrate how the ratio works – if you weigh at least 180 pounds of lean mass, then it follows that you take in 180 grams of protein everyday. That means, if you multiply it by 4 (amount of calories per gram) then you get 720 calories from protein intake and rest should come from fat.