Keto: What I eat on low carb high fat
This is some of the items that I like to eat on my low carb high fat weight loss journey. The Basic Concepts
There are many low carbohydrate, ketogenic diet plans from which to choose. (The Atkins diet is just the most famous). They all involve following a higher fat, moderate protein, low carb food plan.
The main difference between a regular low carb diet plan and a ketogenic diet plan is the amount of carbohydrate and protein allowed on a daily basis:
•A ketogenic diet plan requires tracking the carb amounts in the foods eaten and keeping carbohydrate intake between 20-60 grams per day. The daily protein requirement will be moderate, and depends on height, gender and how much exercise is done. The balance of calories will be from fats. These ratios ensure that most people go into ketosis and stay there, which is the main objective of the ketogenic diet.
•The nutrient intake on a ketogenic diet typically works out to about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrate on a daily basis when calories are not restricted. Since a ketogenic diet reduces hunger, calorie counting is optional. However it’s important to understand how macronutrient percentages can be affected by caloric intake, so you may want to read the calorie counting page to clarify your thoughts on this subject.
The key to understanding a ketogenic diet plan is to remember that one is swapping out the carbs in the diet with a higher fat and a moderate protein intake.
Why high fat and moderate protein? Fats have little to no effect on blood sugar and insulin levels. Protein does affect both blood sugar and insulin, if large quantities are consumed. If you overeat protein (more than 1.5 grams/kg lean body mass), it can drive up your blood insulin levels. High insulin levels can put the brakes on the body’s ability to release and burn the fatty acids which provide the substrate for ketosis. This affects some people more than others, however. It most likely depends on how insulin resistant you are.
In addition, eating a diet that is heavy on lean protein (without enough fat) can make one sick with a condition know as “rabbit starvation”. It can also wreck the metabolism in other ways.
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