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 increasing your fats to a really top level (to the point where they may make up as much as 65% of your daily macronutrients intake.) The idea behind this is to get your body into a state of ketosis. In this state of ketosis the body is supposed to be a little 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 need to end up being shredded.
Then you follow this basic platform from say Monday until Sat 12pm (afternoon) (or Sat 7pm, based on whose version you read). Then out of this time until 12 midnight Sunday night (so approximately 36 hours later) do your massive carb up…
(Some say, and this will also be dictated by your physical stature, that you can go nuts inside the carb up and eat whatever you want and then there are people who more wisely- inside my view- prescribe still adhering to the clean carbs even during your carb up.)
So calculating your numbers is as easy as these…
Calculate your required maintenance amount of daily calories…
(should you be looking to drop quickly use 13- I would personally not advise this, if you need a more level drop in body fat use 15 and if you are intending to completely attempt to maintain or possibly wear some lean muscle mass then use 17)
Bodyweight in pounds x 15= a
Protein for the day 1g per weight in pounds= b
Bx4=c (c= number of calories allotted for your daily protein allowance).
a-c= d (d= amount of calories to get allotted to fat intake).
D/9= g per day of fat to become consumed.
The conclusion calculation should give you a very large number to your fat intake.
Now for those wondering about levels of energy… Particularly for training since there are no carbs, with there being such a high level of fat in the diet you really feel quite full as well as the fat is a very good fuel source for you. (One adaptation that I make is always to actually have a nice fish fillet about an hour before I train and that i discover it gives me enough energy to get through my workout.) (I am just mindful of the arguments designed to not have access to fats 2-3 hrs otherwise of education. While I won’t have fats 2-3 hrs after training as I want quick absorption and blood circulation then, I see no problem with slowing everything down before training so my body can access a slow digesting energy source).
Continuing with general guidelines…
There are some that say to get a 30g carb intake soon after training- just enough to fill liver glycogen levels. And there are people who say having even just as much as that may push you of ketosis- the state you are attempting to maintain. When I did the post-workout shake for the last 8 many 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- in the interests of people who would like to know of yourself can improve your fitness and sill eat what you want (moderately)- for your first six weeks I will be relaxed about what I eat within this period however silrsy following six or seven weeks I am going to only eat clean carbs.
I also like to make sure that the initial workout of every week- as in a Monday morning workout- is actually a nice long full hour of work therefore i start cutting into the liver glycogen already. Furthermore, i make sure to have one last really grueling workout on Saturday before my carb up. And That I am eating plenty of fish,eggs,olive oil and beef!