Keto Diet how it works

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The Cyclical Ketogenic Diet: True Fat Loss

In recent media, low carbohydrate diets have been THE fad for almost everybody in America wanting to lose weight. From your secretaries, elementary school teachers, and desk clerks, to bodybuilders, models, actresses, and athletes.

However, there is a huge difference between those who follow an Atkins plan and those who follow a cyclical ketogenic diet (CKD). Atkins is a low carb plan for those who are quite sedentary, walk maybe 3 times a week at the most, and just follow normal everyday activities. So forget Atkins here. The CKD is for those who?s main concern is true fat loss and muscle preservation?muscle for sports and high intensity activities.

My opinion for those who practice Atkins is that while they do lose fat, there is much water loss and most importantly muscle loss. Something we athletes do not want. A CKD is a true fat loss diet that works undeniably, if followed properly and strictly. Yes, low carb diets can be hell at first, but after two to three weeks, there have been anecdotal reports from many dieters that the cravings for carbohydrates decrease. This route to fat burning is unlike any traditional diet all the low-fat diet authors and FDA people have been advocating in history.

I got turned onto this diet a few years back when I got tired of cutting fat and still not being able to lose those last percentage points of bodyfat without losing hard earned muscle. I would start a low-fat diet, and be a either a social misfit (not going out with my friends to party or not going out to eat). Or in the worse case, feel so deprived of delicious junk foods I missed and bail out on the diet all together. One advantage to this diet is that there is no true restrictions on food. One may eat anything labeled a "food"! Well, almost. I?ll explain later.

How the diet works.

The science behind the CKD is simple. Carbohydrates in the diet cause an insulin (a "storage" hormone) output in the pancreas. It is used to store glycogen, amino acids into muscles, while causing excess calories to be stored as fat. So common sense asks me, "How can one try to break down fat, when your body is in a storage-type mode?" Difficult to do, indeed. That is why it makes perfect sense for step one to be cutting carbs.

The next thing that happens in your body is the rise in catecholamines (a "fat mobilizing" hormone), cortisol (a "breakdown" hormone), and growth hormone. Now your body realizes there?s no more carbs to burn for energy, so it must find another energy source: fat.

This usually happens during a metabolic condition called "ketosis." This is when your liver is out of glycogen and starts to produce ketones (by-products of fatty acids). You can check your status of whether or not you are in ketosis with urinalysis strips you can pick up at any local drug store called "Ketostix." Just urinate and see if it turns color. If so, you have ketones in the urine.

When the body is fed fat and protein, it will use dietary fat along with bodyfat for energy with protein going towards repair.

As a side note, there is another reason why this diet makes the most sense to use while keeping muscle. When one follows a high carbohydrate, low-fat, reduced-calorie diet, there?s a point when some bodyfat is burned, but when the body is still in a carbohydrate burning metabolism while trying to lose "weight," it will strip down precious body protein to convert to glucose for energy.

On the other hand, during fat metabolism, protein cannot be converted into free-fatty acids for energy. Although there is no scientific research done on this, there have been reports from followers that there truly is a "protein-sparing" effect. It makes sense doesn?t it? Where else would the body look for fat energy when all dietary fat is burned? Bodyfat.

Diet Requirements Mon. to Fri.

The phrase "working smarter, not harder" applies here more than any diet one has tried. One must fully understand what they must do in order to optimize their goal. To set a CKD up, one cannot just expect to cut all carbs in the diet, train hard, and lose fat! Although some have come up with variations to this plan, the one stated in this article, I have found, has worked for myself (it got me to 6% BF), and other clients I?ve trained to the leanest, hardest they?ve ever been.

First, to set up the diet, write down your lean mass weight. Not your total weight, dough boy. If you weigh 200, but have 20% bodyfat, your lean mass weight would be around 160 pounds. Multiply this by one, getting your grams of protein requirements for a day. Make sure you eat at least one gram of protein/pound of lean mass! This is important in recovery from workouts and enough nitrogen retention to keep muscle. Next, multiply by four, to get your protein calories. Here, it is 640.

The rest of your caloric requirements for the day should be fat. Here is the catch: you must eat fat to burn fat. There?s no way around it. There are many advantages to dietary fat on this diet: Feeling of fullness since fat digestion is slow (less hunger), tastes great, and lowers blood glucose levels (lowering insulin and allow all the fat burning hormones to do their job).

So how much fat? I always recommend starting out with a 500 calorie deficit from your maintenance calories. If you don?t know, it is usually 15 times body weight (full body weight here) depending on an individuals metabolic rate. So here, the example would need 3000 calories a day to maintain weight, and 2500 calories to begin fat loss.

2500 minus 640 (protein calories) is 1860 which works out to be around 206 fat grams a day. Now as you go deeper into the diet, and find the need to restrict calories more, you must cut fat calories, not protein.

The Weekend Carb Load

Since muscle glycogen is the main source of energy for anaerobic exercise such as weight training, we cannot simply deplete all stores while working out and not fill them back up. If that does happen, be rest-assured that the body WILL use protein for fuel then. But this won?t happen on the CKD.

Your one and a half days of "freedom" allow you to do two things: First, reward your carb cravings from the previous days, allowing you to enjoy pleasures like pizza, pasta, breads, etc. Second, eating these things are physiologically rewarding as insulin levels run high, storing amino acids and carbs, as glycogen, into the depleted muscle allowing you to be able to workout again the following week.

Your "carb-up" should begin Friday night and last until around midnight Saturday. Now the next important issue to address is how many carbs. Some lucky individuals find that they eat whatever they want for the 24-30 hour time interval and receive perfect glycogen compensation, while others rely on a better statistical number.

What has been recommended by other authors of the CKD is 10-12 grams of carbs per kilogram of lean mass. Again, time to do math. Our example had 160 pounds of lean mass, so divide that by the conversion factor of 2.2, and we get roughly 73 kg.

100 Grams of easily digested liquid carbs along with around half as many grams of carbs in protein (here 50) as a whey shake or something of that nature should be taken right after the last workout (which I will address in the workout section of the article) when insulin sensitivity will be at its greatest.

A few hours later this individual will start to spread the remaining 630 grams of carbs, along with the important number of 160 grams of protein (remember, keep this constant) during the remainder of the compensation period.

So what about dietary fat? I know you?re reminding yourself, "Didn?t this guy mention pizza?" Yes, I did. And here?s why. During the first 24-30 hours of carbing up, the body will use all dietary carbohydrates to refill glycogen, protein for rebuilding, and get this: fat for energy. Still?

Just like the previous five and a half days. Makes sense. When all the carbohydrates are being used for more important functions (muscle), what else is there to be used? However, you can?t just eat all the fat you want. Keep grams of fat intake below your body weight in kilograms. Again, here our example will keep is fat below 73 during the carb-fest.

By anecdotal reports, this should keep fat regain minimal to nil. Keeping fat intake extremely low has even caused some extra fat burning during the carb up!

As stated before, some dietary fat should be eaten to slow digestion and keep sugar levels stable. Whether it be saturated, unsaturated, or essential fats, is the dieter?s decision. All have nine calories per gram. (Note: there is a claim that essential fatty acids such as flax seed oil increase insulin sensitivity within the muscle cells, in turn, increasing glycogen intake.)

In Case You Missed It

So here?s how it breaks down during the week: Sunday through Friday afternoon , you will follow the low carb diet outlined above. Eat fat and protein all day everyday except on workout days because after workouts, you will need to consume strictly just protein?no fat or carbs.

Some have found to enjoy a protein shake afterwards because they are easily digested. Do whatever works for you. But fat is not logical since you want the protein to fuel the healing process as quickly as possible and fat will only slow it down.

Friday afternoon, around two hours before your last workout of the week, eat two to three pieces of fruit. This will get your body/liver ready to start the carb loading and give you some energy for that final, dreadful workout (trust me, during the first few weeks, you will not want to do that final workout, but you must). Then from Friday night until Saturday at midnight or until bed, eat those carbs!

Im busy to read the book exellent The Ketogenic Diet by Lyle McDonald

its a good book solvtech,i have read the whole thing cover to cover a couple of times, i still think lyles protein recommendations are to low and he doesnt limit sat fats,also the weekend carb load is too long and he advocates high fiber foods in that time which i dont think is the best option...

DJ, how is the Keto Diet gonna effect my rugby?
I practise 2 times a week 6:00 - 8:00, and play each saterday.

KD for fat loss
So, you want to start a CKD. Now, what the hell is a CKD you ask? Well, a CKD (cyclo ketonic diet) is simply a diet that consists of two cycles: low/no-carbohydrates and high-carbohydrates. A Keto diet is something that we all hear from Atkins, which is basically high fat, moderate protein and Low/No carbs. Yet, this type of diet, although very effective for the average person it' doesnt work well enough for the needs of someone wanting to get really lean.

Do not expect to gain muscle on this program. Once your muscle glycogen is depleted, your workouts become a pain in the butt, you are sluggish and muscle loss can occur. The main goal of Ketosis is to have no glycogen in the liver so glucagon can be released. Basically, it all boils down to the following:

Day 1-6 you eat High-Fat/Moderate-Protein/Low-No-Carbohydrates, then Day 7 you eat HIGH-GI carbohydrates and low-fat, in order to achieve super compensation and refill muscle glycogen. (this will ensure quality training throughout every CKD cycle you do)


Setting up a CKD (6days Ketosis/1day Carb-Up)
First-off, let’s figure out your BMR (basal-metabolic-rate). Take your weight and multiply it by 12=daily calorie intake without a deficit.
(100lb person) Example: 100lb x 12cal= 1200cal…1200cal=BMR
Everything I put forth will revolve in one way or another around your BMR.
6/1 ratio (6 days in ketosis/1 day carb-up)
Figure out your BMR...(basal-metabolic-rate)=calories needed to maintain current weight
weight x 12=BMR....(EXAMPLE: 100lb x 12=1200 cal a day)


Use the following fat/protein ratios w/ BMR deficit:
Ketosis:
Day:
1-> 85%fat/15%protein--BMR-5%
2-> 75%fat/25%protein--BMR-10%
3-> 65%fat/35%protein--BMR-15%
4-> 70%fat/30%protein--BMR
5-> 70%fat/30%protein--BMR-10%
6-> 65%fat/35%protein--BMR-15%
Carb-Up:
Day-7-> (CARB-UP) BMR+30% Everyone’s favorite part

So, how do you calculate these percents and BMR. Well, let’s use a 200lb person as an example of this.
EXAMPLE BASED ON 200lb PERSON:
200lb. x 12cal=2400cal (BMR)
Ketosis: Days 1-6:
Day 1: 85%fat/15%protein-- BMR-5%
2400cal (BMR) x .05=120cal (is 5% from BMR)
2400cal (BMR) – 120 cal (5%deficit)=2280cal for day 1
Fat ratios for day 1
2280cal x .85 (that is 85% fat)=1938cal from fat
Fat has 9 calories/gram
1938cal divided by 9cal/gram=215g fat for day 1
Protein ratios for day 1
2280cal x .15(that is 15%protein)=342 cal from protein
Protein has 4 calories/grams
342cal divided by 4cal/gram=86 g protein for day 1
Totals for Day-1: 215g fat/86g protein


Now, you might ask, why is the protein so low? Protein can keep you out of Ketosis and, remember, everyday you are in Ketosis, you are burning fat while preserving muscle because Ketones (hence the name Ketosis) are protein sparing. Protein can convert to glycogen at almost 58% efficiency, so you see why excess protein is a bad idea. Plus, strictly from a scientific standpoint, a person can maintain current muscle mass at merely a 15%protein ratio, while no muscle gain is possible, maintenance is a very feasible idea with these ratios.


Day 2: 75%fat/25%protein BMR-10%
2400cal (BMR) x .10=240cal (is 10% from BMR)
2400cal (BMR) – 240 cal (10%deficit)=2160cal for day 2
Fat ratios for day 2
2160cal x .75 (that is 75% fat)=1620cal from fat
Fat has 9 calories/gram
1620cal divided by 9cal/gram=180g fat for day 2
Protein ratios for day 2
2160cal x .15(that is 15%protein)=324 cal from protein
Protein has 4 calories/grams
324cal divided by 4cal/gram=81 g protein for day 2
Totals for Day 2: 180g fat/81g protein


Day 3: 65%fat/35%protein BMR-15%
2400cal (BMR) x .15=360cal (is 15% from BMR)
2400cal (BMR) – 360 cal (15%deficit)=2040cal for day 3
Fat ratios for day 3
2040cal x .65 (that is 65% fat)=1326cal from fat
Fat has 9 calories/gram
1326cal divided by 9cal/gram=147g fat for day 3
Protein ratios for day 3
2040cal x .35(that is 35%protein)=714 cal from protein
Protein has 4 calories/grams
714cal divided by 4cal/gram=178 g protein for day 3
Totals for Day 3: 147g fat/178g protein


Day 4: 70%fat/30%protein BMR
2400cal (BMR)
Fat ratios for day 4
2400cal x .70 (that is 70% fat)=1680cal from fat
Fat has 9 calories/gram
1680cal divided by 9cal/gram=186g fat for day 4
Protein ratios for day 4
2400cal x .30(that is 30%protein)=720 cal from protein
Protein has 4 calories/grams
720cal divided by 4cal/gram=180 g protein for day 4
Totals for Day-4: 186g fat/180g protein


Day 5: 70%fat/30%protein BMR-10%
2400cal (BMR) x .10=240cal (is 10% from BMR)
2400cal (BMR) – 240 cal (10%deficit)=2160cal for day 5
Fat ratios for day 5
2160cal x .70 (that is 70% fat)=1512cal from fat
Fat has 9 calories/gram
1512cal divided by 9cal/gram=168g fat for day 5
Protein ratios for day 5
2160cal x .30(that is 30%protein)=648 cal from protein
Protein has 4 calories/grams
648cal divided by 4cal/gram=162 g protein for day 5
Totals for Day-5: 168g fat/162g protein


Day 6: (same as day 3) 65%fat/35%protein-- BMR-15%
2400cal (BMR) x .15=360cal (is 15% from BMR)
2400cal (BMR) – 360 cal (15%deficit)=2040cal for day 6
Fat ratios for day 6
2040cal x .65 (that is 65% fat)=1326cal from fat
Fat has 9 calories/gram
1326cal divided by 9cal/gram=147g fat for day 6
Protein ratios for day 6
2040cal x .35(that is 35%protein)=714 cal from protein
Protein has 4 calories/grams
714cal divided by 4cal/gram=178 g protein for day 6
Totals for Day-6: 147g fat/178g protein


Essential Fatty Acids: fish oil, flaxseed oil, sesames seed oil, sunflower seed oil, grape seed oil, olive oil, peanut oil

Orbit Nutrition has macadamia nut oil that is really great as well.

You want to know how to do this the easy way. So, here is a simple way to break down your Ketosis ratios:
1)Set calories at: 12 cal/lb
2)Set protein intake: typically 0.9 g/lb. Protein has 4 cal/gram
3)Set fat intake: take protein calories and subtract them from total calories, then divide by 9 to get grams of fat.


In practice, most people end up eating about 1 gram of fat for every gram of protein. Ketosis almost always establishes with 1/1 ratios. (fat/protein -grams-)




CARB UP TIME:
DAY 7: carb up BMR+30%
EXAMPLE FOR A 200lb PERSON:
2400cal (BMR) x .30= 720cal
2400cal + 720cal=3120cal
70%carbs/20%protein/10%fat
CARBS:
3120 x .70= 2185 cal from carbs
Carbohydrates have 4cal/g
2185cal divided by 4ca/g=546g carbs
PROTEIN:
3120 x .20=624cal from protein
Protein has 4cal/g
624cal divided by 4cal/g=156g protein
FAT:
3120 x .10=312 cal from fat
Fat has 9cal/g
312 divided by 9=35g fat
Totals: 546g carbs/156g protein/35g fat

SAMPLE CARB UP: (6meals) 200lb person
1-2: 150 g liquid glucose polymers like carb powders ( carbo max, dextrose) w/ 1 scoop protein
3-4: 75 g of liquid and solid glucose polymers (frosted flakes,honey-nut-cheerios..etc) w/ fat-free milk w/ 1/4 cup walnuts
5-6: 50 g of complex carbs (low GI) oatmeal, brown rice, beans, yams, sweet potato w/ 1/4 cup walnuts
AVOID FRUCTOSE: Why is it that people say to avoid fructose? I've heard that quite a few times, and was curious why. How important is this? Fructose resupplies the liver with glycogen first, if the liver is full, then via the pentose phosphate pathway, all additional fructose goes to FAT.


I know that every reader wants a simple way to figure out a carb up, so here it is:
1) Set total calories at: 16 cal/lb
2) Set protein intake: typically 0.2 g/lb. Protein has 4 cal/gram
3) Set fat intake: usually 0.1g/lb. Fat has 9cal/gram
4) Set carb intake: add protein and fat calories and subtract it from total calories, then divide by 4 to get grams of carbs.
In practice, most people end up eating about 2.7 grams of carbs for every lb of weight.


So, what type of workout and cardio do you have to do while on CKD. Here is a sample workout routine based on a 6/1 CKD. (6day Ketosis/1day carb-up)
Day:
1- 30 min cardio morning(empty stomach)/workout: Chest, Upper-Back, shoulders, arms, traps, abs
2- 30 min cardio morning/ workout: Legs, (includes, calfs, hams,quads), lower-back
3- 45 min cardio morning OR 1 hour cardio during the day
4- SAME AS DAY 3
5- 30-45 min cardio AM no workout
6- 30 min cardio AM/ full body workout = circuit training 3-5 times (very light 20-25reps)
7- before carb-up…early in AM do a full body circuit workout 3-5 times (very light 20-25reps), then IMMEDIATELY begin CARB UP.


(Cardio) I suggest using HIIT cardio and sLow cardio alternating. HIIT means to “sprint as hard as you can for 20-30 seconds and then “jog” for 60-90 seconds. Whatever equipment you can use to get that hear rate up will work. sLow is the boring cardio but less taxing. You will keep your heart rate around 120-135 bpm.

Please take a serving of BCAA’s before doing you AM cardio/weigh training to fight muscle breakdown.

(DAY 1-6) For each body part do 1 exercise for 3 sets of 8-12 reps after necessary warm ups. Try to get close to failure on each work set. If you want you can start with your heaviest set after your warm ups and drop the weights as you fatigue…AND YOU WILL FATIGUE.

(Day 7) You can simply do dips, chins, band work, walking lunges, curls, sit ups, push ups. Time yourself for 30-45 seconds per exercise. Rest after each circuit as needed.


Supplements you need for CKD:


FIBER –anything from Walmart or Target is fine

Multi Vitamins/Minerals

AdipoKinetix or MHP Dren

Ephedrine

BCAA’s

Glutamine Peptides

Creatine


HOW TO TAKE THEM:
Take multi two times a day (recommended dose); one in the morning and one in the afternoon (around 2-3pm)
Take each 1-3 pills AdipoKinetix or MHP Dren with 25mg of ephedrine 2-3 times a day.
Take Fiber supplementation 2 times a day (morning,bed)

From Iron Addict:

Use will depend on budget. Here is what I would do with Aminos based on different budgets.
Big budget 10 grams EEA's 10 grams BCAA"s 10 grams glutamine before at least 3 meals a day. On a training day, 10 gram glutamine and 10 grams EAA's right before the workout, 30 grams BCAA's during workout


Less Budget 5 grams EEA's 5 grams BCAA"s 5 grams glutamine before at least 3 meals a day. On a training day 5 grams glutamine and 5 grams EAA's right before the workout, 30 grams BCAA's during workout.


Less budget 5-10 grams BCAA's before at least 3 meals a day and 30 grams BCAA's during workout
Less budget and the cheapest way to use them and still have tangible results is 30 grams BCAA's during the workout.


As far as what kind of protein to use, use what you can tolerate. As you know I think whey sucks. Most people can handle the Team Skip blend which is 33 whey isolate, 33 egg, 33 casein. Don't add BCAA's, EAA's or Glute to this.


You DON'T want to mix your BCAA's or glutamine with anything as it reduces or stops the signaling effects they provide.


Eric Serrano says his lab research shows 10 grams of EAA's to be the anabolic equivalent of 40+ grams of protein. I believe him based on results. Sucks they are the most expensive.
The BCAA's should be the 4.1.1 mix which is nice as it s the cheaper of the two generally used mixes.


OOPS, I forgot to add that 3 grams of taurine with any of these is a great idea.


WHAT INTERRUPTS KETOSIS?
The only supplements that seem to reliably interrupt ketosis are vanadyl (seems to affect liver glycogen status) and citrimax (Hydroxycitric acid). Citric acid (found in diet sodas) kicks some people out of ketosis, but does not affect everybody. Aspartame also seems to affect some people but isn't consistent. The anti-oxidant n-acetyl-cysteine can give a false positive for ketosis. Basically, the only way to really negatively affect ketosis is by raising blood glucose or affecting liver metabolism.

Gearedup wrote:

Now, you might ask, why is the protein so low? Protein can keep you out of Ketosis and, remember, everyday you are in Ketosis, you are burning fat while preserving muscle because Ketones (hence the name Ketosis) are protein sparing. Protein can convert to glycogen at almost 58% efficiency, so you see why excess protein is a bad idea. Plus, strictly from a scientific standpoint, a person can maintain current muscle mass at merely a 15%protein ratio, while no muscle gain is possible, maintenance is a very feasible idea with these ratios.

This part is pretty interesting.

Tremere wrote:

DJ, how is the Keto Diet gonna effect my rugby?
I practise 2 times a week 6:00 - 8:00, and play each saterday.

keto and HIIT cardio like running for long peroids is gonna kill your rugby as u are going to eat into muscle very quickly...cardio on keto is LOW INTENSITY keeping your heart rate below 120bpm... you can kiss muscle goodbye if u are playing rugby on a keto diet.

BB_guy wrote:

Gearedup wrote:

Now, you might ask, why is the protein so low? Protein can keep you out of Ketosis and, remember, everyday you are in Ketosis, you are burning fat while preserving muscle because Ketones (hence the name Ketosis) are protein sparing. Protein can convert to glycogen at almost 58% efficiency, so you see why excess protein is a bad idea. Plus, strictly from a scientific standpoint, a person can maintain current muscle mass at merely a 15%protein ratio, while no muscle gain is possible, maintenance is a very feasible idea with these ratios.

This part is pretty interesting.

this only happens when protein is higher than 1.5g per pound of lean body mass, lyle recommends 1g per pound... i find at 1.5g i am still able to put on muscle (i have gained 0.5kg of lean body mass whilst dieting for my show) also if your fats are to low then your body will sap protein for energy...

Rather cycle carbs if you are playing rugby as opposed to keto

... you can kiss muscle goodbye if u are playing rugby on a keto diet.

well that sucks bigtime!

This is how my diet wil be on keto

Diet:
Ketogenic Phase:
Mon: 168g fat, 171g Protein, 20g carbs, 2280 total cals
Tues: 190g fat, 171g Protein, 20g carbs, 2470 total cals
Wed: 211g fat, 171g Protein, 20g carbs, 2660 total cals
Thurs:232g fat, 171g Protein, 20g carbs, 2850 total cals
Fri: 253g fat, 171g Protein, 20g carbs, 3040 total cals


Carb-Up Phase:
Sat (1st 24 hrs): 70g fat, 158g Protein, 737g carbs, 4210 total cals
Sun (2nd 24 hrs): 65g fat, 147g Protein, 442g carbs, 2947 total cals

Why don't you just carb up once in the space of a few hours, your body will go back into ketosis a lot faster after the carb up

And why not keep cals the same from day to day, its a lot easier to keep track of your diet that way and knowing what food to prep etc from day to day, now you have to plan everything for each day

Agree with "Sting on the carb up and also think the protein is a little low.

Interesting what you're saying about the cardio heart rate DJ-often my heart rate goes 130-140, which seems at pretty low intensity. Must lower the intensity or does it just vary person to person?

Yohimbe wrote:

Agree with "Sting on the carb up and also think the protein is a little low.

Interesting what you're saying about the cardio heart rate DJ-often my heart rate goes 130-140, which seems at pretty low intensity. Must lower the intensity or does it just vary person to person?

It will vary from person to person, but what's your resting heart rate?

That's what I wanna know. Should it always be below 120bpm or what?

Well everyone's resting heart rate is different, I think 20 above your resting heart rate is fine

Beesting wrote:

Yohimbe wrote:

Agree with "Sting on the carb up and also think the protein is a little low.

Interesting what you're saying about the cardio heart rate DJ-often my heart rate goes 130-140, which seems at pretty low intensity. Must lower the intensity or does it just vary person to person?

It will vary from person to person, but what's your resting heart rate?

My rest heart rate is around 70-75

Then dont go above 120 when doing cardio

Ok, will try keep it below 120 on the cardio-also depends on the type of cardio you're doing

anything over 65% of your max heart rate requires glucose to fuel the cardio session,now on keto u are depeleting your glycogen stores so very soon there will be no glucose left in the body so the body will start butchering lean mass to fuel cardio instead of running on fats... so i would get that heart rate below 65%. 220- age x 65% = max your heart rate can be..

DJ wrote:

anything over 65% of your max heart rate requires glucose to fuel the cardio session,now on keto u are depeleting your glycogen stores so very soon there will be no glucose left in the body so the body will start butchering lean mass to fuel cardio instead of running on fats... so i would get that heart rate below 65%. 220- age x 65% = max your heart rate can be..

why will the body not use available fats as a source of energy instead of muscle mass?

because the body cant convert fats into glucose but it can convert protein into glucose through glucogenesis,now your body fat is stored carbs/fats(excess energy) your muscles are stored proteins,so if there are not proteins available(which when dieting u dont need any extra protein hence the reason u set your protein level from day 1 of the diet)the body will butcher muscle to free up proteins inorder to convert them into glucose and fuel the cardio

so my Ketogenic Phase must be 6 days and carb phase 1 day?