This article is intended to be a complete but crisp guide to the Ketogenic Diet.
If you are looking for complet guide, menu, list of ketogenic diet foods, or even how to start it, then keep reading this post.
Because after reading this, you will know the truth and get complete answers to some of the most common questions about the Ketogenic Diet (or ketone diet or ketone diet) such as:
- What really is a ketogenic diet?
- What to eat on a ketogenic diet?
- How to Burn Fat on a Ketogenic Diet?
In addition, you will find:
- The 3 simple steps to start the ketogenic diet
- So keep reading, because this is the definitive dossier for this powerful way of eating
Entering Ketosis: The Nutrient Proportion for the Ketone Diet
It is important to note that the fact that people have different metabolism, genetic tendencies, and levels of physical activity makes it possible to enter ketosis with different proportions of macronutrients.
(Macronutrients are carbohydrates, proteins, and fats.)
However, a traditional ketogenic diet recommendation would summarize the following proportions:
- Carbohydrate intake not exceeding 5 to 10% of total calories;
- Protein intake being around 20-30% of total calories consumed daily;
- And fat intake providing 65-75% of calories – possibly even more.
(Since 1 gram of carbohydrate has 4 calories, 1 gram of protein has 4 calories, and 1 gram of fat has 9 calories.)
In this case, the amount of carbohydrate we refer to above is liquid carbohydrate – which is nothing more than the total amount of carbohydrate in a food minus the amount of fiber.
In this way we could design a “new food pyramid” based on the ketogenic diet:
And while these percentages are good enough for weight loss to occur, it may be more beneficial to find out exactly what you need. This can be done through initial adjustments and some experiments done over time.
In this context, our approach is very practical: if you want to follow the ketogenic diet, and you are confused as to what proportion to follow, what we would personally do would be a 3-step strategy.
How to Start a Ketogenic Diet in 3 Steps
The 3 steps are as follows – and we’ll talk more about each one below:
- Start with the macronutrient division detailed above
- Take body measurements and body photos
- Try for at least 4 weeks
Step # 1: Start with the macronutrient
This step is critical for beginners in the ketogenic diet.
This is because most beginners of the ketone diet do not have the exact notion of what to eat and what not to eat.
In this scenario, understanding well what proportion of macronutrients (carbohydrates, protein, fat) you should eat is very important.
In the low-carb ketogenic diet the proportion of macronutrients is approximately as follows:
- Fat: from 60% to 75% of daily calories;
- Protein: 15% to 25% of daily calories;
- Carbohydrates: 5% to 10% of daily calories.
And you don’t have to worry about calories right now: let’s use the proportion of the traditional ketogenic diet – which should have benefits like increased satiety and improved insulin sensitivity – which in itself should begin to improve caloric intake…
So don’t worry: just follow the macronutrients of the ketogenic diet, and eat until you are satisfied with every meal.
Step # 2: Take Body Measurements and Body Photos
When embarking on a new project, we are often excited to do everything right and achieve the results we so desire.
Over time, however, this initial excitement can often diminish – especially if we feel that we are not making much progress.
Therefore, in order to keep motivation high and get objective data to gauge where your progress is going, it is important to be able to measure your results.
There are several ways to do this, and we detail them all in this full article.
In it, we also explain that our favorite way to do this (being simple, effective and cheap) is to take body measurements.
These steps, coupled with before-and-after photos, are powerful indicators that you’re headed in the right direction and help keep you in even the most boring moments of the weight loss process.
And we know that a lot of people don’t like to take shirtless photos when they are overweight – after all, they don’t feel good about their bodies, and they don’t want to have that record.
Step # 3 : Try for at least 4 weeks
We will not expand this point much merely because there is not much to say.
Just ask: please, don’t be one of those people who starts a diet and follows it for 3 days. Change does not happen overnight.
Just think about how many days, months, years your body took to stay in the shape it is. I am sure it was not just 4 weeks. Therefore, you will surely need time to get good results.
And, we know that at first, it can be hard to believe that you will have results.
After all, with the ketogenic diet you will lose weight feeling good – because you are not hungry, you do not have to eat every 3 hours, and you can taste delicious recipes – and that seems contrary to everything you have heard out there. during your whole life!
Therefore, to be comfortable during the ketogenic diet, it is important to understand that there is science behind it – and to trust the process.
Therefore, we recommend that you follow the diet for at least 4 weeks before attempting to evaluate results and deciding whether or not this diet is right for you.