Setting the proportions and preparing for keto adaptation

During keto-adaptation, maintaining a certain level of macronutrient supply is desirable:

1. Carbohydrates – range up to 15 – 30 g per day
2. Protein – the range of 1 – 1.5 g per 1 kg of body weight is a safe range for physically inactive people. The more active, stressful and aggressive lifestyle we lead, the higher our protein intake should be. For example, with two trainings a day, the recommended consumption interval may be 1.8 – 2 g and more per 1 kg of body weight. This is because training minimizes the risk of breaking out of ketosis by entering the following scheme: protein> carbohydrates> insulin> breaking out of ketosis.
3. Fats – In the beginning, fats should meet at least 80-85% of your energy needs.

The most recommended variant:

• range 80 – 85% – fat

• 15-20% range – protein

• less than 5% – carbohydrates

This is a safe and common range that will put your body into a state of ketosis. Of course, it is worth personalizing it over time. If you do not care about losing unnecessary kilograms very quickly, you can follow the more liberal option:

• 70 – 80% – fat

• range 20 – 25% – protein

• range 5% – 10% – carbohydrates

What products to choose?

The principle is simple – the more the consumed products refer to the above% values, the more conducive to obtaining and maintaining the state of ketosis.

1. Products should be high in fat and low in carbohydrates
2. The amount of protein in the products should be medium or high, depending on the lifestyle and intensity of training.

Click here for a list of foods allowed on the ketogenic diet.

Why moderate protein?

The fastest and best way to enter keto-adaptation is to eat lower amounts of protein, and after a period of 3 – 4 weeks, if necessary, adjust this amount gradually up or down. Protein can help lower blood ketone levels, but sometimes a higher protein intake is required to successfully continue your transition to a ketogenic diet – even if your blood glucose meter shows fewer ketones. In most situations, the effects are important, not the numbers that pop up on the meter.

The safest method is to consume protein (at the beginning of keto-adaptation) at the level of 1-1.5 g per 1 kg of body weight per day.

What about fat?

Fat is your energy. The optimal source of energy for the human body includes SATURATED fats (or fatty acids) and, to a lesser extent, monounsaturated fats.

It is very important to avoid polyunsaturated fats. There is no need to consume sources that are typically rich in polyunsaturated fats (acids), because their consumption in optimal doses is ensured by supplying the body with animal and animal fats, which contain trace amounts of polyunsaturated fatty acids. Our body only needs DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) – high-quality (near-raw) fish and seafood (e.g. herring, sardines, sprats, possibly algae) – and not linseed oil.

The ketogenic diet is a lifestyle because it’s so easy! All you need to do is follow a few simple rules. What’s more, most unprocessed, natural things have a ketogenic breakdown. In your choices, follow the rule: “Choose what is fatty, partially composed of good protein and has as few carbohydrates as possible.”