The Keto diet involves going long spells on extremely low (no higher than 30g each day) to nearly zero g every day of carbohydrates and increasing your fats to a very substantial level (to the point where they can constitute as much as 65 percent of your daily macronutrients intake.) In this state of ketosis the body is assumed to be more prone to utilize fat for energy- and study says it does this. Depleting your carbohydrate/glycogen liver stores and then going onto fat for fuel means you ought to wind up being shredded.
You then follow this simple platform from say Monday before Sat 12pm (day) (or Sat 7pm, depending on whose version you read).
(Some say, and this may also be ordered by your physique, which you could go nuts at the carb up and eat whatever you want and then there are people that sensibly- in my opinion- prescribe still sticking to the clean carbs even throughout your carb up.)
So calculating your numbers is as straightforward as the following...
Calculate your required care level of daily calories...
Protein for daily 1g per body weight in lbs= b
Bx4=c (c) number of calories allocated to a everyday protein allowance).
A-c= d (d= quantity of calories to be allocated to fat consumption).
D/9= g daily of fat to be consumed.
The end calculation ought to leave you with an extremely substantial number for your fat consumption.
Now for people wondering about energy levels... Especially for training since there are no carbohydrates, with there being such a high amount of fat in the diet you are feeling very full and the fat is a really good fuel source for your body. (One adaptation I have made is to really have a wonderful fish fillet about an hour before I train and I find it gives me enough energy to get through my workout) (I am aware of the arguments made not to have fats 2-3 hrs differently of training. While I will not have fats 2-3 hrs after training as I want quick absorption and blood circulation then I see no problem with slowing down everything before training so my body has access to some slow digesting energy supply).
There are some that state to get a 30g carbohydrate intake immediately after training- just enough to fill liver glycogen levels. And then there are the ones that state having even as much as that may push you out of ketosis- the state you're trying to maintain. As I have completed the post-workout shake for the past 8 years of my training I have decided to try out the "no post-workout" course! I figure I may also try!
Within my carb up period- for the sake of people who want to know of you can get fit and sill consume the things you want (in moderation)- for the first six months I will be relaxed about what I eat in this period but then the subsequent 6 months I will just eat clean carbs.
I also like to be certain the first workout of the week- as in a Monday morning exercise- is a wonderful long full hour of work so I begin cutting to the liver glycogen.
I also make certain that you have one last quite grueling workout on Saturday before my carb up.
And I am eating plenty of eggs, fish,olive oil and beef!