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To get your body into a ketogenic state you must eat top-notch fat diet and low protein simply no carbs or hardly practically any. The ratio should be around 80% fat and 20% essential protein. This will the guideline for one way 2 24 hour periods. Once in a ketogenic state you will have to increase protein intake and lower fat, ratio will be around 65% fat, 30% protein and 5% cabohydrate supply. Protein is increased to spare cells. When your body intakes carbohydrates it causes an insulin spike for that reason the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so verdict tells us that if you eliminate carbs then the insulin won't store excess calories as fat. Perfect.
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You look flat by day 4. Is just NOT utilising will represent when fully carbed-up. Keep in mind each gram of glycogen in muscle mass brings 3 grams water with it again. When glycogen stores are low (and they will be) positive if you "appear" flat and devoid of muscle. It's simply water, don't sweat this situation. so to speak!
You in order to doing this monday - friday and then carb-up around the weekend. After your last workout on friday as an alternative the carb up starts. You must intake a liquid carbohydrate with each of your whey shake post exercises. This helps create an insulin spike assists get the nutrients your system desperately needs for muscle repair and growth and refill glycogen stores. Within this stage ( carb up ) eat what market . - pizzas, pasta, crisps, ice cream. Anything. This will be therapeutic for you because it will refuel your body for might week as well as restoring your bodys nutrient needs and wants. Once sunday starts its for you to the no carb high fat moderate protein diet. Keeping your body in ketosis and weight loss as energy is the perfect solution.
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