what is the keto Diet us ?

what is the keto Diet us ?

The Keto diet us involves going long spells on extremely low (no higher than 30g per day) to almost zero grams per day of carbs and increasing your fats to a really high level (to the point where they may make up as much as 65% of your daily macronutrients intake). The idea behind this is to get your body into a state of ketosis. In this state of ketosis, the body is supposed to be 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. 

Calculate your required maintenance level of daily calories... 

(if you are looking to drop quickly, then use 13- I would not advise this, if you want a more level drop in body fat use 15, and if you are going to actually attempt to maintain or possibly put on some lean muscle mass, then use 17) 

Body weight in pounds x 15= a 

Bx4=c (c= number of calories allotted to your daily protein allowance) 

a-c= d (d= amount of calories to be allotted to fat intake) D/9= grams per day of fat to be consumed. The end calculation should leave you with a very high number for your fat intake. 

Now, for those of you wondering about energy levels... Especially for training because there are no carbs, with there being such a high amount of fat in the diet you will feel quite full and the fat is a very good fuel source for your body (one adaptation that I have made is to actually have a nice fish fillet about an hour before I train and I find it gives me enough energy to get through my workout). 

I am aware of the arguments made to not have fats 2-3 hrs otherwise of training. While I won't have fats 2-3 hrs after training as I want quick absorption and blood flow, then I see no issue with slowing everything down before training so my body has access to a slow-digesting energy source. 

Continuing with general guidelines... 

There are some that say to have a 30g carb intake immediately after training- just enough to fill liver glycogen levels. And then there are those that say that having even as much as that may push you out of ketosis- the state you are trying to maintain. 

During my carb up period- for the sake of those who would like to know if you can get in shape and still eat the things you want (in moderation)- for the first six weeks, I will be relaxed about what I eat in this period but then the following six weeks I only eat clean carbs. 

I also like to make sure that the first workout of the week- as in a Monday morning workout- is a nice, long full hour of work so I start cutting into the liver glycogen already. 

Plan menus and snacks at least a week ahead of time, so you aren't caught with only high-carb meal choices. Research keto recipes online; there are quite a few good ones to choose from. Immerse yourself in the keto lifestyle, find your favorite recipes, and stick with them. 

There are a few items that are staples of a keto diet. Be sure to have these on hand: 

• Eggs - Used in omelets, quiches (yes, heavy cream is legal on keto!), hard-boiled as a snack, low carb pizza crust, and more; if you like eggs, you have a great chance of success on this diet 

• Bacon - Do I need a reason? Breakfast, salad garnish, burger topper, BLT's (no bread of course; try a BLT in a bowl, tossed in mayo) 

• Cream cheese - Dozens of recipes, pizza crusts, main dishes, desserts 

• Shredded cheese - Sprinkle over taco meat in a bowl, made into tortilla chips in the microwave, salad toppers, low-carb pizza and enchiladas 

• Lots of romaine and spinach - Fill up on the green veggies; have plenty on hand for a quick salad when hunger pangs hit 

• EZ-Sweetz liquid sweetener - Use a couple of drops in place of sugar; this artificial sweetener is the most natural and easiest to use that I've found 

• Cauliflower - Fresh or frozen bags; you can eat this low-carb veggie by itself, tossed in olive oil and baked, mashed in fake potatoes, chopped/shredded and used in place of rice under main dishes, in low-carb and keto pizza crusts, and much more 

• Frozen chicken tenders - Have a large bag on hand; 

thaw quickly and grill, saute, mix with veggies and top with garlic sauce in a low•carb flatbread, use in chicken plccata, chicken alfredo, tacos, enchiladas, Indian Butter chicken, and more 

• Ground beef - Make a big burger and top with all sorts of things from cheese, to sauteed mushrooms, to grilled onions... or crumble and cook with taco seasoning and use in provolone cheese taco shells; throw in a dish with lettuce, avocado, cheese, sour cream for a tortilla-less taco salad 

• Almonds (plain or flavored) - These are a tasty and healthy snack; however, be sure to count them as you eat, because the verbs DO add up. Flavors include habanero, coconut, salt and vinegar, and more. 

The keto plan is a versatile and interesting way to lose weight, with lots of delicious food choices. Keep these 10 items stocked in your fridge, freezer, and larder, and you'll be ready to throw together some delicious keto meals and snacks at a moment's notice 

So what foods are encouraged?