One common and completely understandable question that people may have with regards to the Keto Diet involves how the diet is like in general. It is a sensible diet that will provide you with the help you are asking for when it is followed properly. A Sensible Ratio A huge part of the Keto Diet is that you will have to follow a ratio for fats and carbohydrates.
This is what is known as a long-chain triglyceride ratio. In particular, you need 3 to 4 grams of fat for every gram of protein and carbohydrates in your diet. A good 3:1 ratio will be enough; the 4:1 ratio might end up being far too restrictive for some people.
The best thing to do will be to consider this plan from KS: • Take in about 70% fats in your diet. • Use 25% protein in that diet. • The remaining 5% may be used for carbohydrates. It is clearly best to keep it as close to 0% as possible but 5% should be the extreme maximum for the best results. This ratio is designed to keep your carb consumption down. It’s particularly best to keep your consumption down to a minimal number of carbs if possible.
How Many Carbs?
It is clearly best that you avoid carbohydrates if at all possible. You will actually get your body to achieve ketosis by avoiding carbs. The specific amount of carbs that you need to eat should be checked carefully. While some have been able to achieve this diet with 100 grams of carbs in a single day, it is often best to go for something lower. Aim for 50 grams of carbs each day for the best results.
This is enough to help start the process of ketosis. It prevents carbohydrates from being a real threat. Remember, you will achieve ketosis at a faster and more consistent rate if you go with a lower amount of carbohydrates in one day. Remember, you have to keep your glucose levels down for the best results. Keeping your carb intake down is critical to your success at this point during the diet.
What About Fiber?
You can use fiber in your diet as well. Dietary fiber has been known to work well for weight loss processes as it makes it easier for you to remove old wastes from your body. It also assists you so you will become full in a shorter period of time when used properly. One convenient part of fiber is that it can help you to reduce the total carbs that you consume.
About 1 gram of dietary fiber can cancel out 1 gram of carbs in your diet. Here’s an example of how this may work. If you consume 10 grams of carbs and there is 2 grams of dietary fiber in that product then you are having 8 net grams of carbs. In other words, the effects of the carbs will be minimized by 20%.
How Many Calories?
You will need to consume some calories here and there for the best results. The total number of calories that you will have to consume in a single day will vary based on your weight. You’ll have to consume 75 to 100 calories for every kilogram of weight that you have while subtracting a part of that weight based on your body fat. The most that you would consume should be around 2,000 calories but that total may be lower depending on your overall body weight.
One kilogram is equal to 2.2 pounds so let that be used for your measurement needs. The measurement without your body fat is your lean mass.
This is the most critical part of the weight measurement process worth observing. In addition, you need 1 to 2 grams of protein for every kilogram of your lean mass.
Let’s say that you weigh 200 pounds. That’s equal to around 90.9 kg. Now let’s say that you have a body fat rating of about 20%.
Therefore, you would weigh closer to 160 pounds without all the body fat. As a result, you would require around 80 to 160 grams of protein in a day. Also, you would require about 2,000 calories of food in a day. Granted, you might think in theory that you would need to consume more than 2,000 calories in a day.
After all, much of that entails fats. However, the 2,000 calorie limit is in place as a means of keeping your body from consuming more food than necessary. If you eat too much then the weight loss benefits of the diet won’t actually work like they are supposed to.
Now, this obviously sounds like a substantial amount of calories at best but the fact is that this diet is a high fat diet. This means that you will have to consume a sensible number of calories and you can easily get those calories from fats.
Besides, the caloric limit should be used as a means of giving your body a better chance with losing weight. If you are able to follow the diet with enough control then you should not have too much trouble with regards to actually losing all that excess weight.
A Sensible Note
While it is true that this diet can work wonders for your body, it is more than likely best for you to talk with a dietician for help with regards to figuring out what your overall requirements are. This is to give you a better idea of what to expect. Your doctor may also require you to take a physical before you get into this diet plan.
It is a good diet but you will have to talk with a doctor to see if you can actually handle the general requirements that you have to meet in order to make it through the Keto Diet. Remember, the Keto Diet is a useful option to get into when it comes to losing weight.
The goals that you have to meet when eating properly are important to see but you need to be careful when figuring out what you want to get out of your body.