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To obtain your body within a ketogenic state you must eat top-notch fat diet and low protein with no carbs or hardly all. The ratio should be around 80% fat and 20% meats. This will the guideline for website 2 hours. Once in a ketogenic state you will obtain to increase protein intake and lower fat, ratio will be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare cells. When your body intakes carbohydrates it causes an insulin spike so this means the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so verdict tells us that if you eliminate carbs then the insulin won't store excess calories as fat. Terrific.
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Approximately 10-15 minutes later have a whey protein drink with 65-100 gram protein (35-50 grams for women). The minute you are hungry again, eat a "regular" 40/30/30 meal (protein/carbs/fat) to completely fill your muscles with glycogen. After this meal, you back to zero carbs until your next workout.