Ketogenic Diet Takeaways
Ketogenic is a high fat diet. Although there is no daily requirement for fat, it is the most energy dense of all macronutrients. Providing 9 calories per gram. Protein and carbohydrates have 4 calories per gram. Fat fuels our brain and cells while protein repairs and builds muscle and carbohydrates provide energy.
The best brain fuel in our daily diet comes from unsaturated fats. Fats that come from fish and plants. Liquid fats like olive oil, macadamia oil and avocado oil. Over 90% of our daily intake of fat is best obtained from unsaturated fats.
It’s recommended to keep saturated fats, solid fats below 7% of the daily intake. Saturated fats include beef, lamb, pork, dairy products, whole milk, cream, butter, cheese and ice cream.
My Ketogenic Diet Experience
For someone my age and weight my ketogenic intake consisted of: 154 grams of fat a day, 75 grams of protein, 30 grams of carbohydrates. When I dropped my carb intake between 30-50 grams a day, I felt nausea, fatigue, lethargy and got an infection. Each night was fought with night sweats. (Carb intake below 130 grams a day can create ketosis.)
My Ketogenic Diet Takeaway’s
- Focus on unsaturated fats and keep saturated fats low.
- Select fiber rich carbs. For example: raspberries have more fiber and lower net carbs than any berry.
- Maximize nutrient rich carbohydrates like; quinoa, wild and brown rice, broccoli, carrots, and beets.
- Zero sweeteners like Stevia Glycerite and Swerve for sweet fruit desserts.
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