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 make up as much as 65% of your daily macronutrients intake.) The concept behind this is to get your body into a state of ketosis. In this particular 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.
You then follow this basic platform from say Monday until Sat 12pm (afternoon) (or Sat 7pm, based on whose version you read). Then using this time until 12 midnight Sunday night (so as much as 36 hours later) do your massive carb up…
(Some say, which will additionally be dictated from your physical stature, that you can go nuts within the carb up and eat whatever you want and and then there are people who more wisely- within my view- prescribe still sticking with the clean carbs even throughout your carb up.)
So calculating your numbers is as easy as the following…
Calculate your required maintenance level of daily calories…
(if you are looking to drop quickly use 13- I would not advise this, if you need a more level drop in body fat use 15 and if you are planning to completely attempt to maintain or possibly placed on some lean muscle mass then use 17)
Body weight in pounds x 15= a
Protein for your day 1g per body weight in pounds= b
Bx4=c (c= number of calories allotted in your daily protein allowance).
a-c= d (d= level of calories to get allotted to fat intake).
D/9= g per day of fat to become consumed.
The conclusion calculation should leave you with an extremely large number for the fat intake.
Now for those of you wondering about stamina… Particularly for training as there are no carbs, with there being this type of high amount of fat within the diet you are feeling quite full as well as the fat is an extremely good fuel source for the body. (One adaptation which i are making is to actually have a good fish fillet about an hour before I train and that i think it is gives me enough energy to have through my workout.) (I am just conscious of the arguments designed to not have access to fats 2-3 hrs otherwise of training. While I won’t have fats 2-3 hrs after training when 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 power source).
Continuing with general guidelines…
There are several that say to have a 30g carb intake immediately after training- just enough to fill liver glycogen levels. And then there are the ones that say having even just as much as that may push you out of ketosis- the state you are trying to keep up. Because I did the post-workout shake for your last 8 years of my training I actually have made a decision to try the “no post-workout” route! I figure I may as well try!
During my carb up period- in the interests of those who would like to know of yourself can get in shape and sill eat what you want (moderately)- for that first six weeks I will be relaxed about what I eat within this period however silrsy following 6 weeks I will only eat clean carbs.
In addition, i like to make sure that the initial workout of each week- as in a Monday morning workout- is really a nice long full hour of work and so i start cutting in to the liver glycogen already. I also make sure to have one last really grueling workout on Saturday before my carb up. And I Also am eating a lot of fish,eggs,olive oil and beef!