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 constitute around 65% of your daily macronutrients intake.) The concept behind this is to get the 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 should 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 from this time until 12 midnight Sunday night (so up to 36 hours later) do your massive carb up…
(Some say, which will also be dictated by the physique, that you can go nuts in the carb up and eat anything you want and there are those that 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…
(should you be looking to lower quickly use 13- I would personally not advise this, if you prefer a more level drop in body fat use 15 and if you are going to actually try to maintain or perhaps placed on some lean muscle mass then use 17)
Weight in pounds x 15= a
Protein for the day 1g per body weight in pounds= b
Bx4=c (c= quantity of calories allotted for 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 be consumed.
The end calculation should leave you with a very large number for the fat intake.
Now for those of you wondering about stamina… Particularly for training since there are no carbs, with there being this type of high amount of fat in the diet you really feel quite full and the fat is definitely a good fuel source for the body. (One adaptation which i are making is always to have a nice fish fillet about one hour before I train and i also discover it gives me enough energy to obtain through my workout.) (I am aware of the arguments made to not have access to fats 2-3 hrs otherwise of education. While I won’t have fats 2-3 hrs after training because i want quick absorption and the flow of blood then, I see no problem with slowing everything down before training so my body has access to a slow digesting energy source).
Continuing with general guidelines…
There are several that say to get a 30g carb intake right after training- just enough to fill liver glycogen levels. And then there are those that say having even around that may push you out of ketosis- the state you are hoping to keep up. As I did the post-workout shake for the last 8 numerous years of my training I have chose 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 a lean body and sill eat the things you want (moderately)- for that first six weeks I will be relaxed as to what I eat within this period but then silrsy following 6 weeks I am going to only eat clean carbs.
Furthermore, i like to ensure that the very first workout of each week- as in a Monday morning workout- is actually a nice long full hour of work therefore i start cutting to the liver glycogen already. Furthermore, i ensure that you have one last really grueling workout on Saturday before my carb up. And That I am eating a lot of fish,eggs,olive oil and beef!