Limiting carbohydrates to <20g per day causes the body to produce ketones. While energy levels differ from one persons needs to another it is basically a ratio of 70-80% fat, 15-20% protein and 5-10% carbs. Sounds simple right? So why do we all get so confused?
Not surprising, the keto diet was also used in the 1920’s by doctors treating patients with epilepsy, neurological disorders and diabetes.
Somehow along the way it got buried under a lot of changes in our day to day dietary guidelines for the general population and for medical treatment.
Basically, the keto diet is low in carbohydrates and higher in healthy fats.
You will cycle in and out of ketosis. Usually 5 ketogenic days allowing 20 to 50g of carbs. Followed by 2 high carb days allowing 400 to 500g of carbs. This only suitable if you are involved in high intensity fitness training.
Focuses on eating carbs around physical activity. Suitable if you have a regular fitness routine.
Reduces carbs to 5%. Increases protein 35-45%. Decreases fat to 55 – 65%. Suitable if you need to decrease inflammation.
This style keep you strictly at 20g carbs per day.
Organically sourced food.
Tracks macros and calories.
No processed foods allowed at all. Clean keto is perfect to start if you want to lose weight.
Stays under 20g of carbs per day.
Focused on limiting carb intake.
Doesn’t track macros or calories.
May include dairy and alcohol.
This will suit you if you just want to keeps things simple and avoid overwhelm.
Stays under 20 carbs per day.
Allows processed food and take away food.
May include meal replacements if they fit the carb intake.
Goal is to be in ketosis only.
This is perfect if you are starting out and find it difficult to stick to a strict routine.
A healthy lifestyle is all about balance and what is right for your body. You may start on one type and transition to another.
Keeping a diary of what you eat and how you feel may help you decide what type suits you best. Your body, lifestyle and medical needs may change as you progress with the keto lifestyle.
Whatever you style, just pick one that will suit you best and stick with it. I don’t believe in “falling off wagons” or having a bad day. I believe this is our life and some days have bends in the roads, and other days smooth sailing.
The keto life is amazing!
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