Dr. Phinney's Recommended Carb Intake For Keto Dieters

Dr. Stephen Phinney is a physician-scientist with 40 years of experience in academic internal medicine and industry. He has studied nutritional biochemistry and low-carbohydrate research, focusing on their benefits for physical performance and insulin sensitivity. Phinney is a recognised expert on obesity, carbohydrate-restricted and ketogenic diets, and has authored several books on the science of low-carb nutrition and nutritional ketosis.

Phinney's recommendation for carbohydrate intake is informed by his extensive research on the topic. He suggests that a ketogenic diet requires the consumption of carbohydrates to be kept at or less than 30 grams net. Net refers to total carbs minus fibre. For example, if one consumes 50 grams of carbs and they contain 20 grams of fibre, the net carbs would be 30 grams. This restriction in carb intake causes the body to adapt to metabolising fat for fuel instead of glucose, resulting in the production of ketones in the liver.

Dr. Phinney's research focuses on the adaptation to very low-carb diets

Dr. Stephen Phinney is a physician-scientist with over 35 years of experience in the field of medicine. He has dedicated his career to researching the effects of diet and exercise on obesity, body composition, physical performance, and cellular membrane structure. His work has resulted in numerous publications, including over 87 peer-reviewed papers and several books on low-carbohydrate diets and nutritional ketosis.

Dr. Phinney's research focuses specifically on adaptation to very low-carb diets. He has studied how the body can adapt to using fat and ketones as its primary fuel sources instead of carbohydrates. This state, known as nutritional ketosis, is a natural metabolic state that can provide various health benefits.

One of the key aspects of Dr. Phinney's research is understanding the time needed for the body to adapt to a low-carb diet fully. He has found that it takes longer than a week and is likely well advanced within 3-4 weeks. This adaptation period is crucial for optimizing the benefits of a ketogenic diet.

In his studies, Dr. Phinney also emphasizes the importance of mineral intake, particularly sodium and potassium. He highlights that the traditional Inuit diet, which is naturally low in carbohydrates, includes a significant amount of these minerals through the consumption of meat and fish. Optimizing mineral intake helps maintain cardiovascular reserve and preserve lean body mass during weight loss.

Additionally, Dr. Phinney's work has explored the role of protein intake in a ketogenic diet. He recommends a higher daily protein consumption, suggesting that it should be between 1.5 and 1.75 grams of protein per kg of "reference body weight," which refers to optimal lean body weight. This range aims to maintain muscle mass and proper organ function while also supporting the production of ketones.

Dr. Phinney's research has provided valuable insights into the adaptation process and requirements for a successful ketogenic diet. His work has helped people understand how to optimize their diet and maximize the health benefits of nutritional ketosis.

Dr. Phinney recommends a well-formulated ketogenic diet

Dr. Stephen Phinney is a physician-scientist with over 40 years of experience in academic internal medicine and industry. He has studied nutritional biochemistry, with a focus on low-carbohydrate diets and their benefits for physical performance and insulin sensitivity. Dr. Phinney recommends a well-formulated ketogenic diet, which restricts carbohydrate consumption to a degree that causes the body to adapt to metabolising fat for fuel instead of glucose. This process involves the production of ketones in the liver, and when the body is in this state, it is known as ketosis.

Dr. Phinney states that a minimum concentration of 0.5 mmol/l of ketones in the blood is required for ketosis. He notes that this level of ketones is believed to confer the health benefits of the diet. However, not everyone follows a keto diet to produce ketones; some people adopt this diet for its fat-shedding effects. Dr. Phinney clarifies that weight loss on a keto diet occurs due to carb restriction, not ketone production.

For those seeking to lose weight, Dr. Phinney recommends a daily carb intake of less than 30 grams net, which refers to total carbs minus fibre. He also suggests keeping protein consumption at adequate levels to maintain, repair, and build muscle mass. Dr. Phinney recommends a higher daily protein consumption, suggesting intake between 1.5 and 1.75 grams of protein per kg of "reference body weight", which refers to optimal lean body weight.

Additionally, Dr. Phinney recommends eating fat to satiety, emphasising that weight loss requires consuming fewer calories than the body burns in a day. He clarifies that a well-formulated keto diet, with fat eaten to satiety, should provide enough fat to produce a sufficient amount of ketones.

Dr. Phinney's recommendations for a well-formulated ketogenic diet are based on his extensive research and experience in the field of nutritional biochemistry and low-carbohydrate diets. His work provides valuable insights for those seeking to adopt a keto diet, whether for weight loss or therapeutic reasons.

Dr. Phinney has studied the interaction between diet and exercise

Dr. Stephen Phinney, MD, PhD, DSc, is a physician-scientist with 40 years of experience in academic internal medicine and industry. He has studied nutritional biochemistry, with a focus on low-carbohydrate diets and their effects on physical performance and insulin sensitivity. Notably, his career has emphasised the interaction between diet and exercise, exploring their combined impact on obesity, body composition, physical performance, and cellular membrane structure.

Dr. Phinney's extensive research in clinical nutrition has resulted in numerous publications and books. He has authored over 87 peer-reviewed papers and book chapters on clinical nutrition and biochemistry. Additionally, he has co-authored foundational books on low-carb nutrition science and nutritional ketosis with Jeff Volek, such as "The Art and Science of Low Carbohydrate Living" and "The Art and Science of Low Carbohydrate Performance".

Dr. Phinney's interest in the interaction between diet and exercise is evident in his exploration of ketogenic diets and their impact on physical performance. He has studied how well-formulated ketogenic diets, which restrict carbohydrate consumption, can influence the relationship between inflammation and metabolic disease. This includes examining the effects of nutritional ketosis, where the body is fuelled primarily by fats and ketones instead of carbohydrates.

In his research, Dr. Phinney has also drawn insights from traditional cultures with naturally low-carb diets, such as the Inuit people. By observing the physical endurance of these cultures, he has challenged the consensus view that carbohydrates are essential for optimum physical performance. Dr. Phinney's work suggests that physical performance can be maintained or even enhanced through keto-adaptation, which typically occurs within 2-3 weeks of starting a ketogenic diet.

Furthermore, Dr. Phinney has investigated the importance of optimised mineral intake, particularly sodium and potassium, in ketogenic diets. He has found that adequate mineral intake is crucial for maintaining cardiovascular reserve and preserving lean body mass during weight loss. His studies have provided insights into the interplay between diet and exercise, offering guidelines for effective weight management and improved physical performance.

Dr. Phinney is an expert on obesity and carbohydrate-restricted diets

Dr. Stephen Phinney is a physician-scientist and an internationally recognised expert on obesity and carbohydrate-restricted diets. With 40 years of experience in academic internal medicine, Dr. Phinney has studied nutritional biochemistry and the benefits of low-carbohydrate diets for physical performance and insulin sensitivity. His research has emphasised the interaction between diet and exercise and their effects on obesity, body composition, physical performance, and cellular membrane structure.

Dr. Phinney's extensive experience in the design of clinical nutrition trials has led to numerous peer-reviewed papers and book chapters on clinical nutrition and biochemistry. He is the author of four books, including "The Art and Science of Low Carbohydrate Living" and "The Art and Science of Low Carbohydrate Performance", which he co-authored with Jeff Volek. These books provide a comprehensive guide to the science and benefits of low-carbohydrate nutrition and nutritional ketosis.

Dr. Phinney's research and clinical experience have contributed significantly to the understanding of carbohydrate-restricted diets and their impact on health and weight management. He has studied the effects of low-carbohydrate diets on physical performance, particularly in endurance exercises. His work has challenged the traditional consensus that carbohydrates are necessary for optimal physical performance. By examining traditional cultures like the Inuit, who consumed a diet low in carbohydrates, Dr. Phinney has provided insights into how well-being and physical performance can be maintained without significant dietary carbohydrates.

In addition to his research and writing, Dr. Phinney has also held leadership positions in various organisations, including Virta Health, where he served as Chief Medical Officer and Co-Founder. Virta Health is a clinically proven treatment for type 2 diabetes, helping patients reverse the condition without medications or surgery. Dr. Phinney's expertise and contributions have made him a respected authority in the field of obesity and carbohydrate-restricted diets.

Dr. Phinney has co-authored foundational books on low-carb nutrition

Dr. Stephen Phinney is a physician-scientist with 40 years of experience in academic internal medicine and industry. He has studied nutritional biochemistry, focusing on low-carbohydrate research and its benefits for physical performance and insulin sensitivity. Dr. Phinney is an internationally recognized expert on obesity, carbohydrate-restricted and ketogenic diets, diet and performance, and essential fatty acid metabolism.

"The Art and Science of Low Carbohydrate Living" is a comprehensive guide to the life-saving benefits of carbohydrate restriction. It is targeted at healthcare professionals and individuals interested in optimizing their health. The book highlights the risks associated with insulin resistance and how it can be effectively managed through carbohydrate restriction. It also dispels the notion that dietary saturated fat is detrimental when coupled with a low-carb diet and emphasizes the importance of electrolyte and mineral management to avoid side effects.

"The Art and Science of Low Carbohydrate Performance" is a companion book to "The Art and Science of Low Carbohydrate Living". It is specifically tailored to athletes, offering insights into how a well-designed ketogenic diet can enhance physical and mental performance. This book showcases the benefits of superior fuel flow, both during training and recovery, as well as in response to resistance exercises. It provides a detailed account of how a keto-adapted athlete can achieve a high level of performance in a range of activities while maintaining a low body fat percentage.

In addition to these foundational books, Dr. Phinney has authored "New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great" with his co-authors, Dr. Jeff Volek and Dr. Eric Westman. This book presents an updated and simplified Atkins diet program, emphasizing the consumption of wholesome foods and a focus on maintenance from Day 1 to ensure long-term weight loss success.

Frequently asked questions