PUT QUITE SIMPLY, the Ketogenic diet is a high-fat, low carb, moderate protein diet. Got it? Great. Now let’s get into the specifics. It is really quite simple. Once you get started on it, you’ll find it to be very intuitive.
All human bodies require three main macronutrients to survive: carbohydrates, proteins, and fats. For years, we have been taught that we need to eat a high carb, moderate protein, and low fat diet. But what has that really lead to? High rates of obesity, sickness, and poor health across the board. Eating high carb leads people to go on binges, eating too much, and making themselves sick. What if we change our thinking, and entirely change the focus of our diets?
The Keto diet changes the focus from carbs to fat. On a Keto diet, you want your intake to be very high-fat, with close to zero carbohydrates. Most Keto practitioners eat 80% of their daily calories from fat. So what does that look like?
1 gram of fat has 9 calories. So if you’re operating on a 2,000-calorie diet per day, you need 80% of that to come from fat. 80% of 2,000 calories would be 1,600 calories, or 178 grams of fat per day. Don’t worry, there isn’t this much math involved in day-to-day Keto eating!
Okay, but what about the other two macronutrients? On a Keto diet, you’ll eat 80% fat, 15% protein, and only 5% carbs. Let’s continue with our 2,000-calorie example. 1 gram of carbohydrates and protein both have 4 calories. On a 2,000-calorie diet, you’ll want 15% to be protein, which works out to 300 calories, or 75 grams of protein. Carbs are even less ─ 5% of your 2,000 calories. That ends up being only 100 calories, or 25 grams of carbohydrates.
So in a typical Keto day, you’ll eat 178 grams of fat, 75 grams of protein, and 25 grams of carbohydrates. If you’re feeling a bit overwhelmed, don’t worry, we’re going to do the hard work for you. At the end of this book, we’ve included a meal plan and list of meal suggestions so you can easily stay within these guidelines.
The big takeaway is this: on Keto, you get almost all of your daily calories from fats, and reduce your intake of carbohydrates down close to nothing.