Many people have been using the keto diet to become more ripped and shredded with great results. We decided to do an article on the keto diet and explain it so more people can benefit from it.
Keto Diet for Better Fat Loss Results
How it works
The Keto diet is built around the idea of getting your body into a state called Ketosis where you burn ketones as fuel rather than carbohydrates.
Usually this occurs when carbohydrate consumption is in the 0-50 range.
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There are two main types of Keto diets: TKD OR CKD.
The TKD or targeted keto diet is where you consume carbohydrates right before and after working out.
This is helpful for people who are doing intense physical activity and require carbs to fuel them.
The CKD or cyclical keto diet is where you will eat a small amount of carbohydrates each day, usually in the 30-50g range, and then load up on the weekends (or whatever time works for you).
During this load-up time you will eat a large volume of carbohydrates to refill your muscle glycogen stores so you can perform your workouts for the upcoming week.
Typically you will do an intense workout right before the carb-up phase where you attempt to completely empty the glycogen supply in the muscles.
During the carb-up weekend phase you cut out fats and consume entirely protein and carbohydrates.
How to start
Take your lean body weight – this is the number of grams of protein you want to eat each day.
Since there is 4 calories in a gram of protein multiply this number by 4 to get the total number of calories in your diet coming from protein.
The rest of your daily requirement will come from fats. The 30-50g of carbs will be easy to reach just from adding a couple servings of vegetables into your meal plan.
Once you figure out your daily maintenance level of calories, subtract the protein and carbohydrate values (each are 4 calories per g) so you know exactly how much fat you need.
Divide these values into 5 or 6 depending on how many meals you will be consuming. It will be difficult to split your carbohydrate consumption over 5 meals so those can be consumed in 1 or 2.
Weekend or Carb Load Phase
Chances are at this point you are craving carbs like pasta, rice and potatoes. Since you haven’t been eating much throughout the week, these carbs are unlikely to be stored as fat as they will be needed to refill glycogen stores.
Your protein consumption should stay roughly the same at about 1g per pound of bodyweight and for carbs, look to take about 10-12g per kilogram of weight.
If you are doing the loading phase from Friday evening to Saturday night, have your first carb meal in liquid form after your Friday evening workout.
Maximise Your Fat Burning Potential.
The summer is just around the corner and if your goal is to get shredded for the summer I suggest you start your cut immediately.
A great way to speed your cut up and get ripped faster is using a fat burning supplement with proven ingredients. – See these ingredients here.
These supplements will give you crucial benefits for fat loss like:
- Higher metabolic rate, they will make your body burn more calories throughout the day.
- suppress appetite , it will eliminate hunger cravings so you won’t be as tempted to eat junk foods.
- Increase energy, it will boost your energy levels which is especially important when training hard in the gym.
These are great advantages to have especially when you are on the keto diet.
Just know that these products are not created equal and some fat burners do not work because they contain ineffective ingredients.
Make sure you avoid products that contain ineffective formulas and you should only use a product that contains scientifically proven fat burning ingredients.
To see which fat burners are recommended by experts check out our free guide on fat burning supplements here.
Advantages and Disadvantages of Keto:
This is a great diet for people looking to lose fat. The first few weeks may be difficult as you adapt to the low carb diet but after that it becomes easier.
One of the major benefits of being in the ketosis phase is that it will blunt your appetite so it can be ideal for someone who is on a diet and tends to get food cravings.
The major drawback is that for those who are highly active during the week there may not be enough energy to get through them. If this is the case for you, try doing the targeted keto diet so you get the energy from carbs right when you need them.
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