More people than ever are adopting this extremely low-carb, high-fat diet and sticking with it for months, if not years. When they successfully transition from carbs to fat and ketones for fuel, they discover that they are leaner, healthier, and more mentally focused than ever before. More people than ever are adopting this extremely low-carb, high-fat diet and sticking with it for months, if not years. When they successfully transition from carbs to fat and ketones for fuel, they discover that they are leaner, healthier, and more mentally focused than ever before.
Diet Modification:
Consume up to 20 or 30 gram of carbohydrates per day. If you find that you are eating more than 30 gram of carbs per day using a macronutrient calculator, look for ways to reduce your carb intake. On a ketogenic diet, carbs must be avoided because they easily convert to glucose, preventing your body from burning ketones for energy .
Carbohydrates should only account for 5-10% of your daily calories, with 20-30 gram consumed per day.
Only eat salad greens and non-starchy vegetables to get your carbs.
Avoid carbohydrate-rich foods such as pasta and bread.
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Consume 2 to 8 ounces of protein several times per day:
Protein is an essential component of your diet; without it, you will have very little energy. You may also experience increased hunger or food cravings throughout the day. However, eating too much protein will reduce the weight-loss benefits of a ketogenic diet.
Protein should account for 25 to 30% of your daily calorie intake.
The amount of protein you consume will depend on how much protein you need as an individual. This is frequently linked to one’s lifestyle, whether active or sedentary.
Consume healthy fats with all of your meals:
Fats are the foundation of the ketogenic diet, and they will encourage your body to use fatty ketones as fuel. Typically, 80-90 percent of your calories should come from fat. On a ketogenic diet, however, you cannot consume an unlimited amount of fat; the calories can still add up and cause weight gain.
Read more: How to Start a Ketogenic Diet for Weight Loss
Fatty foods include the following:
- Organic lard and butter
- The oil of coconut
- Organic, grass-fed meat in fatty cuts
- Full-fat sour cream and egg yolks
- Mayonnaise made from scratch
- Cream cheese and heavy whipping cream
- Bacon and avocados
- nut butters and nuts
Don’t be too concerned with calories:
Unlike many other weight-loss diets, the ketogenic diet does not require you to actively track the number of calories in the foods you consume. Because a ketogenic diet reduces food cravings throughout the day, you’ll be less motivated to overeat anyway.
If you do want to track your calories, use the following breakdown as a guide (assuming 1,500 calories per day)
- 1 kilocalories from fat
- Protein provides 300 calories.
- Carbohydrates provide 150 calories.
Keep hydrated:
When your body enters ketosis, your kidneys begin to release the excess water that your body has been retaining. This retained water is a result of a high-carb diet, and as your carb intake decreases, so will your water retention.
As a result, you may need to increase your daily water consumption to avoid dehydration.
Dehydration causes headaches and muscle cramps. You may also need to increase your mineral intake, particularly salt and magnesium, as these are frequently lost when your body expels retained water.
