The KetoDiet approach is simple: It’s a low-carb diet where the focus is on eating real food.
The Ketogenic diet is a high-fat, moderate protein, low-carb diet. It’s a diet that causes ketones to be produced by the liver, shifting the body’s metabolism away from glucose and towards fat utilization. The ketogenic diet is an effective weight loss tool and has been shown to improve several health conditions such Alzheimer’s, Parkinson’s, epilepsy and even cancer. Healthy cells can use ketones for energy, but cancer cells cannot and they literally starve to death.
Based on a comparison of several scientific trials, low-carb diets outperform calorie-restricted diets in terms of long-term weight loss and health effects.
Recent studies show that in fact, carbs before or after exercise are not needed once you get keto-adapted and your body will happily run on ketones. This has been well explained in Dr Volek’s and Phinney’s book, The Art and Science of Low Carbohydrate Performance. (A must read for muscle building.)
When you follow the ketogenic diet, it is critical that you get the macronutrient ratio right. Ideally, you should be eating:
- 5-10% of calories from carbs (net carbs). Typically, 20-30 grams of net carbs is recommended to start with.
- 15-30% of calories from protein ** and
- 60-75% of calories from fat. If your goal is to lose weight, your fat intake might even go below 60%. Fat is used as a “filler” and should make up the remaining calories.
** Dr. Rosendale warns against too much protein in his writings found here http://drrosedale.com/rosedale_writing
Dr. Rosendale recommends 1 gram per kilogram of lean body mass. For example, at 20% body fat and a total weight of 54.5 kilograms, my daily protein should not exceed 54.5 x .80 = 44 grams. Replace the protein with fat calories up to your daily intake up to your Total Daily Calorie in take.
The KetoDiet App displays both percentages and grams.