The ketogenic diet is a low-carb, moderate protein, high-fat diet. It works to shift your body from using sugar as a fuel source to burning fat. When the body burns fat, it releases ketones, which provide an alternative fuel source for your body and helps you shed pounds.
Please see the screen-print.
Low Carbs: Between 20-50 grams (x4 = 80 to 200 calories) or 5%. Plus 5% vegetables =10%
Moderate Protein: Between 3-6 ounces (x28 = 85 to 170 grams) (x4 = 80 to 200 calories) or 20%.
High Fat – 70% calories.
How many calories should you eat?
For example, at the top of the range, if protein is 20% or 6 oz. of protein or 200 calories per day.
Then fat should be 700 calories (200 calories/20 = 10, then x 70 = 700 calories.)
Overwhelmed by which foods are allowed and what provides the best nutrition?
Your Healthy Keto Diet Should Focus on Good Health. Traditional keto plans leave out any information on the nutrients like vitamins, minerals, antioxidants, and phytonutrients that your body needs.
Healthy fatsare the basis for the keto diet, and provide most of your daily calories. Healthy fats help you stay feeling full and are essential for the absorption of fat-soluble vitamins like A, D, E, and K. Look for products labelled full fat.
Dr. Berg does not count vegetables in your daily carbs. Half would be a combination of raw leafy greens and the other half would be steamed cruciferous or cooked vegetables.
Fruits would be limes or lemons and berries. Do not go over your daily carbs.
Quality is very important. Eggs would be pasture-raised organic, where the chickens are feeding in the grass. Fish should be wild caught. Meats should be grass-fed preferably organic if you can get it.
Bioavailability: Organ meats have a much better quality of active vitamin A and bioavailable iron, other minerals and trace minerals compared to certain vitamins in vegetables.
In vegetables the vitamin A is a pre-vitamin A that has to be converted by your body to vitamin A.
Vegetables are high in other nutrients like folate and vitamin C.
Dr. Eric Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University.
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