People today are in to the Keto diet since this is another way of losing fat quickly and efficiently. Since the keto diet is a low carb diet, the body loses weight as a result of the use of stored fats to give energy to the body which it normally gets from carbohydrates taken in by the individual. And thus, when bodyfat is used, the natural result is fat loss or weight loss.
If a person want to start a ketogenic diet, he must eat high fat diet and low protein with practically no carbohydrates or a very sparse amount. Eighty percent fats and twenty percent protein should be the fat to protein ration of the meals that you are taking for the first two days. The first two days is crucial to get your body in what they call the ketogenic state. When the two days are done, you need to decrease your intake of fat by a few percent which increases the percentage of protein intake plus a bit of carbohydrates. Protein is important so your muscles do not suffer. Your diet should then be increased in protein content, lesser fat content with a bit of carbohydrates. The reason why carbs are kept at a minimum because it is the one responsible for triggering the pancreas to release insulin which is responsible for storing calories as fat. The absence of calories will not release insulin to store fats.
Without carbohydrates, which is our main source of energy, our bodies will start looking for something to burn as fuel. If you are a fat person, then the body will use fats stored in your body to burn and give energy to the body. This is what they call ketosis. So you body will then lose fat but at the same time maintain its muscles, giving you a wonderful physique.
If you are able to sustain the fats-protein-carbohydrate ratio then you will be able to maintain the state of ketosis and be successful in your weight loss program. The rule of this diet is to eat fats to give your body energy and if the body needs more energy then it will start burning the stored up fat in your body. In this type of diet, you don’t feel hungry because fat is slow to digest, so you will always feel full.
It will be alright to do the keto diet all through the week and during weekends you can have a carbs up day. This is because you r body also needs other nutrients and with the presence of carbs, the insulin spike will help get nutrients in your body for muscle repair and growth and refill glycogen stores.