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 top level (to the point where they may make up around 65% of your daily macronutrients intake.) The idea behind this is to get the body into a state of ketosis. In this particular 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 ought to end up being shredded.
Then you follow this basic platform from say Monday until Sat 12pm (afternoon) (or Sat 7pm, according to whose version you read). Then using this time until 12 midnight Sunday night (so up to 36 hours later) do your massive carb up…
(Some say, and will also also be dictated by your body type, that you can go nuts in the carb up and eat whatever you want and there are people who more wisely- within my view- prescribe still sticking with the clean carbs even during your carb up.)
So calculating your numbers is as simple as the subsequent…
Calculate your required maintenance level of daily calories…
(if you are looking to lower quickly use 13- I might not advise this, if you want a more level drop in body fat use 15 and if you are planning to really make an effort 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 weight in pounds= b
Bx4=c (c= number of calories allotted to your daily protein allowance).
a-c= d (d= quantity of calories to become allotted to fat intake).
D/9= g per day of fat to become consumed.
The final calculation should leave you with a really large number for the fat intake.
Now for those of you wondering about levels of energy… Particularly for training as there are no carbs, with there being such a high level of fat inside the diet you really feel quite full and the fat is a very good fuel source for the body. (One adaptation i have made is to have a nice fish fillet about an hour or so before I train and that 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 education. While I won’t have fats 2-3 hrs after training because i want quick absorption and blood flow then, I see no issue with slowing everything down before training so my body can access a slow digesting power 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 and then there are those that say having even around that may push you of ketosis- the state you are trying to maintain. Because I have performed the post-workout shake for the last 8 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- for the sake of those who would like to know of yourself can get in shape and sill eat the things you want (in moderation)- for your first six weeks I will be relaxed about what I eat within this period then again silrsy following 6 weeks I am going to only eat clean carbs.
Furthermore, i like to make sure that the initial workout of every week- as in a Monday morning workout- is a nice long full hour of work and so i start cutting to the liver glycogen already. I also be sure to have one last really grueling workout on Saturday before my carb up. And I am eating a lot of fish,eggs,olive oil and beef!