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Ketogenic Diet

Principles

The ketogenic diet is a low-carbohydrate, moderate-protein, high-fat diet that causes you to burn fat in the form of ketones for energy. When carbohydrate intake is kept sufficiently low, the liver will begin to convert fatty acids derived from the diet or your body’s own fat stores into ketone bodies. There is interest in this diet for a growing list of potential therapeutic applications, including epilepsy, weight loss, diabetes, certain cancers, and even for longevity.

Macros and Ketones

Carbohydrates: Keep net carbohydrate intake to 25 grams per day or less. Net carbs is total carbs minus fiber grams.

Protein: Make your calories from protein around 15% of total calories. The most common way people do a ketogenic diet incorrectly is to eat too much dietary protein and too little fat. Excess protein will convert into glucose and compromises ideal ketosis.

Fat: Prefer cold-pressed olive oil as your primary oil for cooking and topping of foods. Calories from fat should be 80-85% or greater.

Diet tracking in the first week: Tracking your diet can be a useful exercise in the first week but it’s not mandatory for success. We recommend using diet-tracking app, Cronometer.

Measuring Ketones: You can measure your ketone levels through urine, blood, and breath. Optimal levels of ketones for weight loss is 1.5 - 3 mmol / L. You do not need to measure ketones to be successful on a ketogenic diet but some people like the feedback to know their levels in response to their diet.

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