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Eat a Ketogenic Diet

A ketogenic diet is very low in carbohydrates, adequate in protein, and high in fat. It's meant to switch your body from using mainly carbohydrates as fuel to using ketones. It has many likely benefits. The following describes how to eat a Ketogenic diet.

Eat macronutrients in these amounts

Each day, eat the following amount of each macronutrient.

1.
Carbohydrates — ~30g (or less)
2.
Protein — 0.7 to 1.2 grams per pound of body mass (for athletes, 1.5 to 2.6 grams per pound)
3.
Fat — The rest of your calories

Balance these macronutrients at every meal. When counting calories, fat is 9 calories per gram. Protein and carbs have 4 calories per gram. Only count "net carbs" (carbs not including fiber) because your body doesn't absorb them. Excess protein hinders ketone production because your body converts it to carbohydrate.

Eat macronutrients from these sources

Carbohydrates are best consumed only in the form of vegetables with high fiber and low glycemic index.

Protein is best consumed from sources that are organic, wild, and free-range — like seafood, poultry, eggs, and grass-fed beef.

Fat is ideally unsaturated, monounsaturated, or saturated. Get it from things like meat, olive oil, butter, and coconut oil. Avoid or minimize polyunsaturated fat commonly in vegetable oils like corn and soy because of the high omega-6 to omega-3 ratio, which is inflammatory.

Get more ideas from Keto Foods.

Track your macronutrients

Use a spreadsheet or an app like MyFitnessPal along with a gram scale to measure and track your macronutrients to ensure the correct amounts. Do this at least until you compose keto meals or build an intuition for how much you need of each macronutrient, and what foods contain how much of each macronutrient.

It's common to eat too many carbs and too much protein.

Track your ketones

Measure the ketones in your body to know if you're actually in ketosis. The following are three common methods to test. They are ordered from most accurate to least accurate.

1.
Blood — Test the ketones in your blood using something like the Abbott Precision Xtra with ketone blood test strips. You are targeting measurements between 0.5 and 1.5 mM. Because the strips are expensive, some people test every few days instead of every day.
2.
Breath — Test the ketones in your breath with something like Ketonix.
3.
Urine — Test the ketones in your urine with keto urine sticks.

Your ketones fluctuate throughout the day, and after meals. To get a precise trend, test consistently in the morning before you eat.

Consume extra water and salts

Your body will probably need extra water and extra electrolytes like Sodium, Chloride, Magnesium, and Potassium. This is especially helpful while transitioning to eliminate headaches and lethargy.

Most people's daily consumption should be about 5000mg of sodium, 1000mg of potassium, and 300mg of magnesium.

Most people consume ~2-3g of NaCl (table salt) in food and need only an extra 2-3g daily, spread throughout the day, for the first week. After the first week, consume an extra 1g daily. A convenient source of salt is no-sugar bouillon cubes (like Rapunzel Vegetable Bouillon Cubes) in warm water. For most people on a keto diet, this extra salt does not increase the risk of salt-associated ailments such as hypertension because, on a low-carb diet, your kidneys readily excrete salt.

A magnesium supplement like Slow-Mag, which is enteric-coated, can minimize the digestive upset common with other magnesium supplements.

Consider consuming MCT

Medium Chain Triglycerides (MCTs) are a kind of fat. Your body uses MCTs as energy and can't store it as fat. Consuming MCTs help many people stave off the carbohydrate withdrawl symptoms during the 1-2 weeks of trasition. Avoid much MCT consumption after transition, because you want your body consuming its own fat as energy, not MCTs.

Coconut oil is a good unprocessed MCT source. You can also purchase MCT oil or MCT powder. MCT oil consumption should be ramped up gradually to minimize digestive upset. MCT powder like Quest Nutrition MCT Powder Oil can avoid digestive upset.

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