Keto for Beginners


  • A ketogenic diet is a type of low carbohydrate diet that is high in fat, moderate in protein and low in carbs. Typically, the macronutrient ratio in terms of calories sits within the following ranges:
    • 60-75% of calories from FAT (or even more)
    • 15-30% of calories from PROTEIN
    • 5-10% of calories from NET CARBS
  • Get your daily net carbs (total carbs minus fiber) down to less than 50 grams, preferably 20-30 g. Increase slowly to find the optimal carb intake that allows you to stay in ketosis.
  • Keep your protein intake moderate. Your body fat percentage determines the optimal protein intake (0.6 to 1 grams per pound / 1.3 to 2.2 grams per kg of lean body mass).
  • Increase the proportion of calories that come from healthy fats (monounsaturated, omega 3s, saturated). Limit your consumption of fruits to coconut, avocado and a small amount of berries. Also, avoid eating low-carb treats if they trigger cravings.
  • Eat when you are hungry, even if it’s a meal a day. Don’t let others dictate what you eat or how often you eat. You don’t have to limit quantities of food deliberately, but you should stop eating when you feel full, even if the plate is not empty – keep it for later.
  • Don’t count calories – listen to your body needs. Ketogenic and low-carb diets have a natural appetite control effect and you will eat less.

•Increase the quantity of water you drink – at least 2-3 litres a day.

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