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 increasing your fats to a really higher level (to the point where they may constitute just as much as 65% of your daily macronutrients intake.) The concept behind this is to get your body into a state of ketosis. In this state of ketosis the body is supposed to become 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.
Then you follow this basic platform from say Monday until Sat 12pm (afternoon) (or Sat 7pm, depending on whose version you read). Then using this time until 12 midnight Sunday night (so as much as 36 hours later) do your massive carb up…
(Some say, and will also also be dictated by your physical stature, that you simply can go nuts inside the carb up and eat anything you want and there are people who more wisely- within my view- prescribe still adhering to the clean carbs even on your carb up.)
So calculating your numbers is as easy as the following…
Calculate your required maintenance amount of daily calories…
(if you are searching 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 completely attempt to maintain or perhaps placed on some lean muscle mass then use 17)
Bodyweight in pounds x 15= a
Protein for that day 1g per bodyweight in pounds= b
Bx4=c (c= variety of calories allotted to your daily protein allowance).
a-c= d (d= amount of calories to become allotted to fat intake).
D/9= g per day of fat to get consumed.
The conclusion calculation should give you a very high number for the fat intake.
Now for those of you wondering about levels of energy… Especially for training as there are no carbs, with there being such a high level of fat within the diet you are feeling quite full as well as the fat is definitely a good fuel source for you. (One adaptation which i are making is always to actually have a great fish fillet about an hour before I train and I find it gives me enough energy to get through my workout.) (I am just mindful of the arguments designed to not have fats 2-3 hrs otherwise of education. While I won’t have fats 2-3 hrs after training when i want quick absorption and blood flow then, I see no issue with slowing everything down before training so my body can access a slow digesting energy source).
Continuing with general guidelines…
There are several that say to have 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 hoping to maintain. Because I did the post-workout shake for that last 8 years of my training I have decided to try the “no post-workout” route! I figure I may as well try!
During my carb up period- in the interests of people who would like to know of you can get in shape and sill eat what you want (in moderation)- for the first about 6 weeks I will be relaxed as to what I eat in this period however silrsy following six or seven weeks I will only eat clean carbs.
I also like to make sure that the very first workout of the week- as in a Monday morning workout- is actually 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 I am eating lots of fish,eggs,olive oil and beef!