Have you heard of keto? Is keto some kind of food? Keto is actually a method or a process, if you will, that kind of tricks your system into using bodyfat as its main source of energy instead of carbs. Keto diet has been around for years and is now taking the whole world by storm.
Is It supported by science you ask?
To start, you need to put your body into what is called a ketogenic state, wherein you only ingest ample amounts of fat, take low amounts of protein, and absolutely little to no carbs at all. To illustrate, here’s a ratio you need to follow: 80% fat and only 20% protein, no room for carbs, okay? Doing this for the first two days should put your body in a ketogenic state. 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 is vital to help spare muscle tissue. An increase in carbohydrate intake means an increase in production of insulin, which helps in the storing of amino acids, glycogen, and excess calories and turning them into 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 carbs are out of the picture, your body will now have to find other sources of energy – your fat. Excess fat. Did you say you wanted to burn some fast and effectively? 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 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! 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 helpful in the recovery of muscle tissue after your workout at the gym or whatever it is you do. To illustrate, if you weigh at least 180 pounds of lean mass, then you need to take in 180 grams of protein everyday. That means you have a total of 720 calories in your body, the rest of which should come from fat.