Have you heard of keto? Is keto some kind of food? 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 how it works.
For this whole process to work, you need to be in a ketogenic state where you need to be ingesting more quantities of fat, little bit of protein, but absolutely no carbs in your diet. To give you a picture, you will need a ratio of 80% fat in your diet and 20% of that is protein only, absolutely no carbs please. You need to follow this diet for the first two days. When you’ve achieved such a state, you will now have to shift ratios and should now take at least 30% protein, more or less 65% fat, and the rest is whatever you choose to eat. Protein here is increased to benefit the growth of muscles. An increase in carb intake, however, only increases the release of insulin in our body which helps store amino acids, glycogen, and some excess calories and turns them into fat. Therefore, logic dictates that if you cut down your carb intake, you are also cutting down the amount of fat your body is storing – just what you need!
Now that your body has absolutely little to no carbs available for energy sourcing, it will now find other sources to produce energy. Unwanted fat. Did you say you wanted to burn some fast and effectively? Well, now you can and it’s not even invasive or dangerous! You are not only burning fat, but you are training your body to use fat as its main energy source. This is called ketosis. This is absolutely the state you want to have you body be in if you want to lose fat and maintain muscle growth.
But your ketogenic diet is not over yet! From here on, you have to plan your diet carefully to maintain this state. In this diet, you should take at least a gram of protein for every pound of lean mass daily. This is really helpful int the recovery of muscle tissue after your sports training or gym workout sessions. To illustrate, if you are weighing at 180 pounds of lean mass, then you should be taking in at least 180 grams of protein daily. 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.