Simply we will stop consuming carbohydrates in our diet and replace it with essential fats like olive oil, omega3, omega6, omega9 and natural fats. we will start consuming 70% of our calories as proteins and the other 20% as fat and some dietary fiber to avoid slowing down our bowel movement and 10% carbs which is the little amount found in eggs and vegetables so we don't really count carbs. We will increase the fat intake slowly a day by day until we reach a ratio of 50% fat and 50% proteins.
But 1st we need to set the calories needed per each day. What we will do is to take our weight in kg then multiply it by 2.1 to convert it to lbs then we multiply again by 12 which will give us our daily calories.
For example I weight 70kg if we apply the formula above i will get 70x2.1x12= 1704 calories which means that i need 1704 calories daily to maintain my weight. But for fat lose we need to set a deficit of 300-500 calories. i would advice for a 300 calorie deficit for a good start and i will increase it when i feel that i already hit a diet plateau.
For example to set my recommended keto calorie intake i will deduct 300 calories from my daily intake which is 1704 calories. I will end up with 1403 calories.
We know that each gram of protein and carbohydrates equals 4 calories in value while a gram of fat equals 9 calories so we have to watch the fat intake carefully. to set our nutrition intake we need 70% protein , 20%fat and 10% carbs.
For protein intake we take 70 percent of the keto daily calories which is >> 1404 X 0.7 = 982.8 calories which equals to 982.8 / 4 = 245.7 grams of protein
For fat intake we take 20% percent of the keto daily calories which is >> 1404 X 0.2 = 280.8 calories which equals to 280.8 / 9 = 31.2 grams of fat
For carbohydrate intake we don't have to count it as we are not consuming carbs but the little amount found in eggs and vegetables.
Simply for the 1st keto day i need:
-1404 calories per day
-245.7g of protein
-31.2g of fat
Supplements required:
-(A must) Multivitamin
I would recommend Mega Man from GNC for men.
- (A must) Calcium supplement
I would recommend this
-Omega3,6,9 softgel capsules (To help the process of ketosis)
I would recommed NOW super omega 3-6-9
-Whey protein with minimum of 3g of carbohydrates per serving ( unless you want to eat what equals to 8 breasts of chicken per day :P )
I would recommend Optimum Nutrition gold standard whey protein
-chromium picolinate (It will help very much in metabolizing the small amount of carbs we take and also it will help you to get into ketosis faster)
Now to the fun part!! Lets set our meals on anew post :)
