Ketogenic Diet Plan

The goal of a ketogenic diet plan is to improve wellbeing through a metabolic change in which the primary cellular fuel source switches from carbohydrate based fuels (glucose) to fat fuels and fat metabolism products called ketones. This is achieved through a metabolic process called ketogenesis, and a body state called ketosis. Ketosis is simply a normal metabolic pathway in which the body cells utilize ketones to make energy, instead of relying on sugar or carbohydrate. In fact, humans developed an evolutionary ability to burn ketones as an adaptation to periods of time when food was unavailable.

Ketogenic Diet Plan Basics
There are many ways of implementing a low carbohydrate, ketogenic diet plans but most involve following a higher fat, moderate protein, low carb food plan. (The Atkins diet is one of the most famous ketogenic diets, but certainly not the only one). Many people think of ketogenic diets as high protein diets but this is not the case. There are differences in how most people view low carb diet plans and a ketogenic diet plan, and these differences center around 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 reducing carbohydrate intake to about 20-60 grams per day. For some people, less than 100 grams per day may work, but this level of carb intake is too high for most people to achieve ketosis. In addition, the daily protein requirement should be driven by goal or ideal body weight or lean body mass. Protein intake also depends on height, gender and the amount of exercise done. Eating too much protein can interfere with ketosis. The balance of calories after calculating carbs and protein requirements will be from fats. These ratios ensure that most people go into ketosis and stay in that state. The state of ketosis has some beneficial affects so this is an important goal, especially for those people with health issues.

The nutrient intake on a ketogenic diet typically works out to about 70-75% of calories from fat (this is debatable), 20-25% from protein, and 5-10% from carbohydrate on a daily basis when calories are not restricted. Although calorie counting is not required, it is important to understand how macronutrient percentages can be affected by caloric intake, so you may want to read my page on calorie counting to get more information on this subject. In short, low or very high calorie intake will skew the percentages of macronutrients, so keep this in mind. 

The key to correctly implement a ketogenic diet plan is to remember that you are exchanging carbohydrate containing foods with a higher fat intake and a moderate protein consumption.

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The Atkins diet is by far the most famous ketogenic diet. The diet was developed by the late Robert C. Atkins, M.D. in the late 1980s, and it has been the focal point of the unfounded criticism over low carb diets.

Some people opposed to low carb diets even go so far as to blame Dr. Atkin's death on it, when it reality, he died from a blow to the head, after slipping and falling on an icy sidewalk.

Critics spout all kinds of false statements about the Atkins protocol. For instance, it's called a high protein diet, when in reality, it's a high fat, moderate protein, low carbohydrate way of eating. It's not all butter, bacon and cream. It's really just a clean, whole foods diet which includes green vegetables and fresh meat, fish and poultry.

For weight loss, short of starving, there is no better method than a ketogenic diet, and for most people, the Atkins protocol is the poster child for successful weight management.

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This is my plan where I lost 50# in one year….