If you are targeting the low-carb diet. The Ketone diet will be the best for your needs, especially if you are trying to maintain blood sugar levels and lose body fat.
‘Eat fat to lose fat’ Yes, this is how it works!
The concept behind the ketone diet is to start a process called Ketosis where your body stops burning carbohydrates as fuel and instead starts to burn what are known as ketones. This only occurs when you bring your carbohydrate consumption to around 50 grams per day or lower while increasing your take of vegetables and a variety of flavoring’s that contain a few grams of carbs.
TKD or CKD
People who usually train will follow either a TKD (targeted keto diet) or a CKD (cyclical keto diet).
Best bet for those who are involved in more intense activities
A TKD is a diet that involves eating carbohydrates right before and right after your workouts. This the greatest bet for those who are involved in more intense activities and need some carbohydrates to fuel them, and at the same time who are not as interested in doing Carb loads and depletion workouts.
A CKD on the other hand is a diet that involves you to eat a minimum amount of carbohydrates per day (that 30-50 gram number) and then on the weekend consume a large amount of carbs. This will refill your muscle glycogen stores so you can continue to work out the next week.
Normally right before the carb-up phase you will do a depletion workout where you try and get your muscles to completely eliminate their glycogen supply. Then when you do the ‘carb-up’ phase, you cut almost all the fat out of the diet so you are now just consuming protein and carbohydrates.
How to start:
To begin the diet, first you need to take your lean body weight and repeat it by one. This means the total number of grams of protein you are required to eat per day. After you get this number, multiply it by 4 to know your total calories coming from protein.
And the rest of your daily body requirement will come from fat calories. You don’t really need to calculate carbohydrate grams specifically because automatically you will reach your 30-50 grams per day by including greens and the incidental carbs that come from your fat and protein sources.
To figure out how many fat grams specifically you want, take the total number of calories your body requires to maintain weight (normally around 14-16 calories per pound of body weight). Subtract your protein calories from that number and then divide by 9 (number of calories per gram of fat). This should give you how many total fat grams you need to eat per day.
Divide these numbers by the number of meals you wish to eat per day to get the basic layout for your diet. Make sure to consume plenty of green leafy vegetables for antioxidant and vitamin protection and you are good to go.
Some will really find it hard in the first two weeks, but then your body will get to adaptand it will be much easier.