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 boosting your fats to a really top level (to the point where they may constitute just as much as 65% of your daily macronutrients intake.) The thought 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 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 out of this time until 12 midnight Sunday night (so as much as 36 hours later) do your massive carb up…
(Some say, and will also also be dictated by your physical stature, that you can go nuts inside the carb up and eat anything you want and then there are people who more wisely- in my view- prescribe still adhering to the clean carbs even during your carb up.)
So calculating your numbers is as simple as these…
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 going to completely try to maintain or possibly put 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= variety of calories allotted for your daily protein allowance).
a-c= d (d= level of calories to be allotted to fat intake).
D/9= g per day of fat to be consumed.
The final calculation should leave you with a really high number for your fat intake.
Now for those wondering about energy levels… Especially for training since there are no carbs, with there being this type of high quantity of fat inside the diet you feel quite full as well as the fat is a very good fuel source for your body. (One adaptation i make would be to actually have a good fish fillet about one hour before I train and i also think it is gives me enough energy to have through my workout.) (I am just conscious of the arguments designed to not have fats 2-3 hrs otherwise of education. As I won’t have fats 2-3 hrs after training as I want quick absorption and the flow of blood 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 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 trying to keep. When I did the post-workout shake for the last 8 many years of my training I actually have decided 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 individuals can get in shape and sill eat the things you want (in moderation)- for that first 6 weeks I am going to be relaxed as to what I eat in this period then again silrsy following 6 weeks I will only eat clean carbs.
I also like to ensure that the initial workout of every week- as in a Monday morning workout- is actually a nice long full hour of work so I start cutting to the liver glycogen already. Furthermore, i be sure to 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!