Madeleine Hull
The ketogenic diet is a popular eating plan that involves reducing carbohydrate intake to less than 50 grams per day, with some sources suggesting an even lower intake of 20 grams per day. The diet typically includes a high-fat intake, with 55-80% of calories coming from fat, and a moderate amount of protein, with 10-35% of calories from protein. The remaining 5-10% of calories come from carbohydrates. On a 2,000-calorie-per-day ketogenic diet, this equates to about 100 calories from carbohydrates, 400 calories from protein, and 1,500 calories from fat. The ketogenic diet has been associated with weight loss and improved appetite control, as well as potential benefits for managing type 2 diabetes and preventing chronic illnesses.
| Characteristics | Values |
|---|---|
| Calories | 980-2000 |
| Carbohydrates | 5-12% |
| Protein | 10-36% |
| Fat | 52-75% |
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What You'll Learn
- A 2,000-calorie-per-day ketogenic diet includes 100 calories from carbohydrates, 400 calories from protein, and 1,500 calories from fat
- The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day
- The keto diet restricts carb intake to 5-10% of calories, increasing fat intake to 55-60% of calories
- The remaining 30-35% of calories on the keto diet come from protein
- A very low-calorie ketogenic diet can include as few as 800 calories daily
A 2,000-calorie-per-day ketogenic diet includes 100 calories from carbohydrates, 400 calories from protein, and 1,500 calories from fat
The ketogenic diet typically restricts total carbohydrate intake to less than 50 grams a day, and can be as low as 20 grams a day. This is because the diet aims to put your body in a state of nutritional ketosis, a metabolic process that increases the production of ketones, which are made by the liver and can be used as the body's primary energy source.
There is no one "standard" ketogenic diet with a specific ratio of macronutrients. However, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. For a 2,000-calorie diet, this translates to about 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein.
One study found that a ketogenic diet provided about 980 calories with 12% carbohydrate, 36% protein, and 52% fat. Another study found that participants on a ketogenic diet lost a significant amount of weight and reported less hunger and a reduced desire to eat compared with baseline measures.
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The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day
The ketogenic diet is a high-fat, low-carbohydrate diet that aims to put your body in a state of nutritional ketosis. Nutritional ketosis is a metabolic process that increases the production of ketones, which are made by the liver and can be used as the body's primary energy source. The diet typically includes restricting your carb intake to just 5% to 10% of your calories. This means that your fat intake increases to 55% to 70% of your calories, and the remaining 20% to 35% of your calories come from protein.
The protein amount on the ketogenic diet is kept moderate in comparison with other low-carb high-protein diets because eating too much protein can prevent ketosis. Popular ketogenic resources suggest an average of 70% to 80% fat from total daily calories, 5% to 10% carbohydrate, and 10% to 20% protein. For a 2000-calorie diet, this translates to about 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein.
A systematic review of 26 short-term intervention trials evaluated the appetites of overweight and obese individuals on either a very low-calorie (~800 calories daily) or ketogenic diet (no calorie restriction but ≤50 gm carbohydrate daily). Despite losing a significant amount of weight on both diets, participants reported less hunger and a reduced desire to eat compared with baseline measures. The authors noted the lack of increased hunger despite the extreme restrictions of both diets, which they theorized were due to changes in appetite hormones such as ghrelin and leptin, ketone bodies, and increased fat and protein intakes.
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The keto diet restricts carb intake to 5-10% of calories, increasing fat intake to 55-60% of calories
The Atkins 20 Diet, one of the most well-known ketogenic diets, recommends that women aim for 1,500 to 1,800 calories a day, while men aim for 1,800 to 2,200. However, some nutritionists believe that a low-calorie diet of 1,000 to 1,500 calories is sufficient for weight loss.
There are two basic categories of keto diets that help people eliminate stubborn body fat: low-calorie keto diets (800 to 1,200 calories per day) and very low-calorie keto diets (less than 800 calories per day). While these diets are very restrictive, you can still make progress on your weight loss goals with a slightly higher caloric intake.
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The remaining 30-35% of calories on the keto diet come from protein
The keto diet is a low-carb, high-fat diet. It's not necessary to count calories on the keto diet, but instead to keep track of your carbohydrate intake. The diet recommends restricting your carbohydrate intake to 5-10% of your daily calorie intake, which translates to 20-50 grams of net carbs per day.
On a 2,000-calorie-per-day keto diet, 75% of calories come from dietary fats, 20% from protein, and 5% from carbohydrates. This equates to 1,500 calories (167 grams) of dietary fat, 400 calories (100 grams) of protein, and 100 calories (25 grams) of carbohydrates.
The Atkins 20 Diet, one of the most well-known ketogenic diets, recommends that women aim for 1,500 to 1,800 calories a day, while men aim for 1,800 to 2,200. However, some nutritionists believe that a low-calorie diet of 1,000 to 1,500 calories is sufficient for weight loss. There are also more restrictive keto diets, with 800 to 1,200 calories per day, and very low-calorie keto diets, with less than 800 calories per day.
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A very low-calorie ketogenic diet can include as few as 800 calories daily
The ketogenic diet typically restricts total carbohydrate intake to less than 50 grams a day, which is less than the amount found in a medium plain bagel. This equates to about 5% to 10% of your daily calories coming from carbohydrates. As a result, your fat intake increases to 55% to 70% of your calories, and the remaining 30% to 35% of your calories come from protein.
For a 2,000-calorie diet, this translates to about 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein. However, it's important to note that there is not one "standard" ketogenic diet with a specific ratio of macronutrients. The exact ratio can vary depending on the individual's calorie needs and the phase of the diet.
Some ketogenic diets can accommodate up to 70 grams of carbohydrates per day, but 50 grams or less is a typical maximum intake goal. By restricting carbohydrates and monitoring protein intake, a ketogenic diet aims to put your body in a state of nutritional ketosis, increasing the production of ketones, which can be used as the body's primary energy source.
Despite the extreme restrictions of a very low-calorie ketogenic diet, studies have shown that participants reported less hunger and a reduced desire to eat compared to baseline measures. This is theorised to be due to changes in appetite hormones, increased fat and protein intakes, and the production of ketone bodies.
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Frequently asked questions
There is no one "standard" ketogenic diet, but a typical 2,000-calorie-per-day ketogenic diet includes about 100 calories of carbohydrates, 400 calories of protein, and 1,500 calories of fat.
The recommended macronutrient ratios for a ketogenic diet are 5-10% carbohydrates, 30-35% protein, and 55-60% fat.
The ketogenic diet typically restricts total carbohydrate intake to less than 50 grams per day, and can be as low as 20 grams per day.
Proponents of the ketogenic diet claim that it helps with weight loss, managing type 2 diabetes, and preventing chronic illnesses like cancer and heart disease.
