Basic Principles

The main difference between a regular diet plan and a ketogenic diet plan is the amount of carbohydrate and protein allowed on a daily basis:

• A ketogenic diet plan requires policing carbohyrates eaten keeping intake between 20-50 grams per day. The daily protein requirement will be moderate, and depends on height, gender and how much exercise is done.

• The balance of calories will be from fats. These ratios ensure that most people go into ketosis and stay there, which is the main objective of the ketogenic diet.

• The nutrient intake on a ketogenic diet typically works out to about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrate on a daily basis.

• Since a ketogenic diet reduces hunger, there is no need to count calories. 

Why high fat and moderate protein?

Fats have NO effect on blood sugar and insulin levels.

Protein does affect both blood sugar and insulin if large quantities are consumed.

If you overeat protein, about 56% of any excess protein will be converted to glucose (sugar) in the body, and that extra glucose hanging around will increase insulin, and put the brakes on the body's ability to release and burn fatty acids (go into ketosis).

Important Note

You may be thirsty - If you are – simply drink to thirst.  Your body will attempt to flush ketone bodies – hence the thirst trigger.  Don’t get all hung up on the colour of your urine (remember: multi-vitamins will usually result in a fluro colour – AGAIN > if you’re thirsty – DRINK.

Add a small pinch of Himalayan salt to your water.

You may be a little jammed up - be certain to consume 2 x tsp psyllium husk (in water would be best).