What is a Ketogenic Diet?
In the most general terms, a ketogenic diet is any diet that causes ketone bodies to be produced by the liver, shifting the body’s metabolism away from glucose and towards fat utilization. More specifically, a ketogenic diet is one that restricts carbohydrates below a certain level (generally 100 grams per day), inducing a series of adaptations to take place. Protein and fat intake are variable, depending on the goal of the dieter. – Lyle McDonald, “The Ketogenic Diet” Book.
The bigger question then is – what is a well-formulated ketogenic diet? The answer depends on your goals.
From a ketogenic point of view:
You need adequate Protein as to maintain /repair /create muscle tissue;
You need to "adjust" your Fat intake according to your goals: reduce it for fat loss, increase it for muscle gain;
You need to limit carbohydrates as to maintain a ketogenic state.
There are two "advanced" alternatives to the Standard Ketogenic Diet (SKD)
The Targeted Ketogenic Diet (TKD)
The Cyclical Ketogenic Diet (CKD)
Protein and the Ketogenic Diet
Although carbohydrate intake is arguably the most important aspect of successfully inducing ketosis, protein intake is extremely important in order to prevent muscle loss.
the suggested protein intake depends from person to person and should be set according to lean body mass and activity / exercise levels:
Sedentary people: 0.69 to 0.8g per lean pound
Mildly active or doing endurance / strength training: 0.8 to 1.0g per lean pound
Heavy strength training / bodybuilders / PSMF: 1.0 up to 1.2g per lean pound
Fat and the Ketogenic Diet
Despite the generally ‘high fat’ nature of the ketogenic diet, or at least how it is perceived, dietary fat intake has a rather minimal effect on ketosis. Fat intake will primarily affect how much bodyfat is used for fuel. For bodyfat loss, less dietary fat is better.
Carbohydrates and the Ketogenic Diet
Carbohydrate intake is arguably the most significant aspect of a ketogenic diet as carbohydrates have the greatest effect on ketosis. As a general rule, carbohydrate intake must be reduced below 100 grams and most individuals find that a carbohydrate intake of 30 grams is the maximum that can be consumed.
Keto Flu
When first starting a keto diet, one of the big cons is what is referred to as "Keto Flu" when you feel sick and weak, this can be avoided by having adequate electrolyte intake.
In the most general terms, a ketogenic diet is any diet that causes ketone bodies to be produced by the liver, shifting the body’s metabolism away from glucose and towards fat utilization. More specifically, a ketogenic diet is one that restricts carbohydrates below a certain level (generally 100 grams per day), inducing a series of adaptations to take place. Protein and fat intake are variable, depending on the goal of the dieter. – Lyle McDonald, “The Ketogenic Diet” Book.
The bigger question then is – what is a well-formulated ketogenic diet? The answer depends on your goals.
From a ketogenic point of view:
You need adequate Protein as to maintain /repair /create muscle tissue;
You need to "adjust" your Fat intake according to your goals: reduce it for fat loss, increase it for muscle gain;
You need to limit carbohydrates as to maintain a ketogenic state.
There are two "advanced" alternatives to the Standard Ketogenic Diet (SKD)
The Targeted Ketogenic Diet (TKD)
The Cyclical Ketogenic Diet (CKD)
Protein and the Ketogenic Diet
Although carbohydrate intake is arguably the most important aspect of successfully inducing ketosis, protein intake is extremely important in order to prevent muscle loss.
the suggested protein intake depends from person to person and should be set according to lean body mass and activity / exercise levels:
Sedentary people: 0.69 to 0.8g per lean pound
Mildly active or doing endurance / strength training: 0.8 to 1.0g per lean pound
Heavy strength training / bodybuilders / PSMF: 1.0 up to 1.2g per lean pound
Fat and the Ketogenic Diet
Despite the generally ‘high fat’ nature of the ketogenic diet, or at least how it is perceived, dietary fat intake has a rather minimal effect on ketosis. Fat intake will primarily affect how much bodyfat is used for fuel. For bodyfat loss, less dietary fat is better.
Carbohydrates and the Ketogenic Diet
Carbohydrate intake is arguably the most significant aspect of a ketogenic diet as carbohydrates have the greatest effect on ketosis. As a general rule, carbohydrate intake must be reduced below 100 grams and most individuals find that a carbohydrate intake of 30 grams is the maximum that can be consumed.
Keto Flu
When first starting a keto diet, one of the big cons is what is referred to as "Keto Flu" when you feel sick and weak, this can be avoided by having adequate electrolyte intake.