The Keto Diet is a diet that makes you eat a moderate amount of protein and a large amount of fat, and
it also makes you reduce carbohydrate consumption, which contributes to a significant and rapid loss of
body weight, as this system is considered one of the best means to help burn fat significantly and quickly
and it is also known The body uses glucose as its main source of energy, and some tissues depend on it a
lot, such as the brain, and others do not depend on any other source such as red blood cells, so if we
deprive the body of the source of glucose, which is carbohydrates. The liver directly begins burning body
fat, converting it into ketone bodies that the body can use as an energy source. For example, if the brain
does not find glucose available, it begins to use these molecules.
It is preferred by the heart and is considered a favorite meal as an energy source. It should be noted that
although the liver is able to produce these molecules, it cannot use them as an energy source. It does
not contain the enzyme required for using the keto diet.
It also makes your body use your body fat as its primary source of energy instead of carbohydrates. The
keto diet is a very popular way to lose fat quickly and effectively. The science behind it In order for your
body to become ketogenic, you must follow a high-fat, high-protein diet with little or no carbohydrates.
The ratio should be around 80% fat and 20% protein. This is the guideline for the first two days. Once
you are in a ketogenic state, you need to increase your protein intake and reduce fat.
The ratio is 65% fat, 30% protein and 5% carbohydrates. Proteins are increased to maintain muscle
tissue. When your body ingests carbohydrates, it creates insulin levels, which means the pancreas
releases insulin (helps store excess glycogen, amino acids, and calories as fat). Common sense tells us
that when you cut out carbohydrates, insulin doesn’t store excess calories as fat. Perfect. Now your
body has run out of carbohydrates for energy. Your body needs to find a new source. Fat. It works well
when you want to lose body fat. The body breaks down body fat and uses it instead of carbohydrates for energy. This condition is called
ketosis. This is the state your body is supposed to be in. This makes perfect sense if you want to lose
body fat while maintaining muscle at the same time. Now for the diet part and how to plan it. You
should be consuming at least one gram of protein per kilogram of LEAN MASS. It helps restore and
repair muscle tissue after exercise, etc. Do you remember the relationship 65% fat and 30% protein. If
you weigh 150 pounds of lean body mass, that’s 150 grams of protein per day. X4 (amount of calories
per gram of protein) or 600 calories.
The rest of your calories should come from fat. If your caloric maintenance is 3000 you must eat around
500 less which would mean that if you need 2500 calories a day, around 1900 calories must come from fats! You must eat fats to fuel your body which in return will also burn off body fat! That is the rule of
this diet, you must eat fats! The advantage to eating dietary fats and the keto diet is that you will not
feel hungry. Fat digestion is slow which works to your advantage and helps you feel ‘full’. You will do this Monday through Friday and then « carb-up » on the weekend.
After your last workout on Friday, the carbohydrate starts. You should be
consuming a liquid carbohydrate with your workout after a whey shake.
This helps create insulin levels and maintain the nutrients your body
desperately needs for muscle repair and growth, and to replenish glycogen
stores. During this phase (carbohydrates) you eat whatever you want – pizza, pasta, french fries, ice cream. What ever. This is beneficial to you as it will fuel your body for the week ahead as well as your body’s nutritional needs. Once on Sunday his return to a moderate protein diet without carbohydrates and high in fat begins. It’s the perfect solution to keeping your body in ketosis and burning fat for energy. Another benefit of ketosis is that once you enter the state of ketosis and start burning fat, your body will suffer from carbohydrates. Once you top up the carbs, you’ll look as full as ever (with less body fat!). This is perfect for weekend occasions when you are at the beach or at parties!
Now let’s summarize the diet.
Need to enter the state of ketosis by removing carbohydrates from food
while ingesting a high fat, moderate / low protein.
Must have suction fiber to keep your pipes as clear as ever, if you know
what I mean.
Once in ketosis, protein intake should be at least one gram of protein per
pound of lean body mass
Benefits of a low-carb, protein-rich keto diet for heavy weight loss:
It has advantages for people with diabetes as the level of glucose in the blood is low.
Useful for those suffering from Alzheimer’s disease, as ketones have a great role in stimulating memory.
Positive and beneficial for heart patients.
It is effective in eliminating cancer cells that feed on glucose.
It is effective in Parkinson’s and epilepsy cases.
Side effects of the Keto diet :
It may cause kidney stones.
It also leads to a deficiency in mineral salts and vitamins.
It may lead to Constipation.
Feeling of constant fatigue.
In summary, the keto diet is considered one of the best guaranteed ways to
lose weight gradually and desirable, and this system can be supported with
exercise in order for the results to be better and in order to obtain a slim and attractive body.