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Over 40 Keto Solution

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The keto diet. What is the keto diet? In simple terms it's when you trick your body into using your own BODY FAT as its main energy source instead of carbohydrates. The keto diet is a very popular method of losing fat quickly and efficiently.

To get your body into a ketogenic state you must eat a high fat diet and low protein with NO carbs or hardly any. The ratio should be around 80% fat and 20% protein. These will be the guidelines for the first 2 days. Once in a ketogenic state you will have to increase protein intake and lower fat, the ratio will be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare muscle tissue. When your body intakes carbohydrates it causes an insulin spike which means the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so common sense tells us that if we eliminate carbs then the insulin will not store excess calories as fat.

Now your body has no carbs as an energy source your body must find a new source. This works out perfectly if you want to lose body fat. The body will break down the body fat and use it as energy instead of carbs. This state is called ketosis. This is the state you want your body to be in, makes perfect sense if you want to lose body fat while maintaining muscle.

Now to the diet part and how to plan it. You will need to intake AT LEAST a gram of protein per pound of LEAN MASS. This will help in the recovery and repair of muscle tissue after workouts and such. Remember the ratio? 65% fat and 30% protein. Well if you weigh 150 pounds of lean mass which means 150g of protein a day. X4 (amount of calories per gram of protein) that is 600 calories. The rest of your calories should come from fat. If your caloric maintenance is 3000 you must eat around 500 less which would mean that if you need 2500 calories a day, around 1900 calories must come from fats! You must eat fats to fuel your body which in return will also burn off body fat! That is the rule of this diet, you must eat fats! The advantage to eating dietary fats and the keto diet is that you will not feel hungry. Fat digestion is slow which works to your advantage and helps you feel 'full'.
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