Ketogenic Diet: Ideal Macronutrient Percentages For Success

The keto diet is a high-fat, low-carb, and moderate-protein diet. The standard keto macro ratios are 70-80% fat, 15-25% protein, and 5-10% carbohydrates. These ratios are flexible and can be adjusted based on individual needs and health goals. For example, active individuals may benefit from a cyclical ketogenic diet that includes higher-carb days, while sedentary or overweight people may need to keep carbs under 5% of calories to promote ketosis and weight loss. The keto diet has been associated with weight loss, improved energy levels, and various health benefits, but it is important to consult with a healthcare professional before starting any new diet.

Standard keto macros

The standard keto diet (SKD) is the strictest form of the keto diet. It involves a macro ratio of 10% carbohydrates, 70% fats, and 20% protein, though some sources suggest 5% carbs, 70% fats, and 25% protein. On a 2,000-calorie diet, this equates to less than 50 grams of carbs each day, and sometimes as low as 20 grams in the initial phase.

The keto diet is a high-fat, low-carb, and moderate-protein diet. It is designed to shift your body's metabolism so that, instead of burning carbohydrates to obtain energy, your body will switch to burning fats and ketones. This shift can be challenging to adjust to, and it is recommended that beginners follow a structured meal plan.

The keto diet is popular for weight loss, and it is also used to manage type 2 diabetes and prevent chronic illnesses like cancer and heart disease. It is important to note that the keto diet can be restrictive and may be challenging to follow for long periods. It is always best to consult a healthcare professional before starting a new diet.

Targeted keto diet

The targeted ketogenic diet (TKD) is a version of the standard ketogenic diet (SKD) that allows athletes to receive the benefits of SKD while boosting their athletic performance. The biggest difference between the two is when the carbohydrates are consumed. On SKD, carbs are spread throughout the day, while on TKD, carbs are consumed almost entirely at one time, usually 30 minutes before an intense workout session. This helps to replenish glycogen stores, preventing exercise fatigue and low blood sugar.

The TKD macro ratio may look like this:

• Carbohydrates: 10% to 15% of calories
• Fat: 60% to 70% of calories
• Protein: 20% to 30% of calories

The TKD is designed for athletes who perform hard, glycogen-depleting exercises like CrossFit, sprints, high-intensity exercise, or long-distance races. It can also work for anyone who wants to lose weight or build muscle. The extra carbs around the workout help fill glycogen stores, prevent low blood sugar, and stave off exercise fatigue.

To get the most out of TKD, it's important to be fat-adapted, which usually happens several weeks into the keto diet. It's also crucial to be glycogen-depleted, as eating carbs when muscle glycogen isn't depleted will result in the glucose staying in the blood and taking you out of a ketogenic state.

When following TKD, it's recommended to consume 15-50 grams of fast-absorbing carbs before, during, or after your workout. These simple carbs can come in powder form (dextrose) or from real food (glucose). White potato or white rice are good choices. It's important to avoid fructose, as it goes directly to the liver for storage as liver glycogen instead of being used by the muscles.

While TKD offers benefits for athletes and individuals looking to enhance their exercise performance, it may not be suitable for everyone. It is not recommended for those focusing solely on weight loss or disease management, as SKD may be more effective in these cases. Additionally, those who engage only in light exercises like walking or yoga may not need the extra carbs provided by TKD.

Cyclical keto diet

The cyclical ketogenic diet (CKD) is a variation of the standard keto diet (SKD) where you go in and out of ketosis on a weekly basis. The diet involves spending 5-6 days of the week adhering to SKD, followed by 1-2 days of higher-carb intake.

During the SKD phase, you should limit your carb intake to 20-50 grams of carbs per day. Healthy fat options such as full-fat dairy, low-carb nuts and seeds, and proteins should make up the majority of your calories.

On the refeeding days, you should consume more carbs to break ketosis. Carbs should comprise 60-80% of your total calories, with protein accounting for 15-20% and fats for 5-10%. It is important to choose healthy, complex carbs such as whole-wheat pasta, sweet potatoes, and brown rice.

The cyclical keto diet is popular among athletes and those seeking muscle growth and improved exercise performance. It is believed to provide benefits such as enhanced exercise performance, weight management, and increased fibre intake.

However, it is important to note that research on the cyclical keto diet is limited, and there may be potential downsides such as weight gain due to increased calories on carb days, water retention, tiredness, brain fog, and unhealthy food cravings.

High-Protein Keto Diet

The keto diet is a high-fat, low-carb, moderate-protein diet. Typically, the macro breakdown for the keto diet includes restricting carb intake to 5% to 10% of your calories, with fat intake increasing to 55% to 70% of your calories. The remaining 20% to 35% of your calories come from protein.

The high-protein keto diet (HPKD) is a variation of the standard keto diet, with a higher protein intake. Here is a more detailed breakdown of the HPKD:

The high-protein keto diet (HPKD) is a variation of the standard keto diet that allows for a higher protein intake. On the HPKD, the macro ratio typically includes:

• Carbohydrates: 5% of your calories
• Fat: 60% of your calories
• Protein: 35% of your calories

The HPKD may be easier for some people to follow than the standard keto diet as it allows for more protein and less fat. However, it's important to note that the increased protein intake may lead to a decrease in ketosis. This is because the body can convert protein into glucose for fuel, which can interfere with the state of ketosis that the keto diet aims to achieve.

Foods to Eat on the High-Protein Keto Diet

The high-protein keto diet, similar to the standard keto diet, includes foods that are high in protein and healthy fats. Here are some foods that are typically included in the HPKD:

• Red meat and poultry: These are good sources of protein and are typically carb-free.
• Fatty fish: Salmon, tuna, and other fatty fish are high in protein and healthy fats, as well as being low in carbs.
• Non-starchy vegetables: Green leafy vegetables, such as spinach and kale, are excellent sources of vitamins and minerals while being low in carbs.
• Avocado and coconut oil: These healthy fats are key to the keto diet, providing energy and essential nutrients.
• Dairy products: Cheese, cream, butter, and yogurt are all suitable for the keto diet, providing protein and healthy fats.
• Nuts and seeds: These are healthy, high in fat, and low in carbs, making them a good snack option on the keto diet.

Potential Risks of High-Protein, Low-Carb Diets

While the keto diet has been linked to various health benefits, including weight loss and improved blood sugar regulation, there are some potential risks associated with high-protein, low-carb diets. Some of these risks include:

• High cholesterol: Fatty cuts of meat, whole dairy products, and other high-fat foods can raise cholesterol levels, increasing the risk of heart disease.
• Kidney problems: Consuming too much protein can put added strain on the kidneys, which may worsen kidney function, especially for those with existing kidney issues.
• Osteoporosis and kidney stones: High-protein diets may cause increased urination of calcium, which some experts believe could increase the risk of osteoporosis and kidney stones.

It is important to consult with a healthcare professional before starting any new diet, including the keto diet, to ensure it is safe and appropriate for your individual needs and health status.

Keto flu

The keto flu is a collection of symptoms that some people experience when starting a ketogenic diet. It is the body's response to entering ketosis, and the symptoms can mimic those of the flu, hence the name. The keto flu is essentially the body experiencing symptoms of withdrawal from carbohydrates.

The typical keto macros ratio is 70% fats, 5% carbohydrates, and 25% protein. However, some dietitians recommend increasing fat intake to 75% and reducing protein to 20%. This is a drastic change in how the body uses energy, and some people may experience keto flu during the transition period.

Symptoms of keto flu include:

• Headaches
• Nausea
• Fogginess
• Muscle cramping
• Fatigue
• Irritability
• Diarrhea or constipation
• Trouble sleeping
• Poor focus and concentration
• Sugar cravings
• Stomach aches or pains

These symptoms can range from mild to severe and can last from a few days to several weeks, or even up to a month in extreme cases. However, the average duration of keto flu is about a week.

• Drink plenty of water to stay hydrated. Dehydration is a common issue when starting a keto diet.
• Avoid strenuous exercise during the initial phase of the keto diet. Light activities like walking, yoga, or leisurely biking may help improve symptoms.
• Replace electrolytes by salting food to taste or consuming potassium-rich, keto-friendly foods like leafy greens and avocados.
• Get adequate sleep. Lack of sleep can cause an increase in the stress hormone cortisol, which can negatively impact mood and make symptoms worse.
• Eat enough fat, the primary fuel source on the keto diet. Research shows that low-carb diets help reduce cravings for sweets and high-carb foods.
• If needed, cut out carbs gradually instead of all at once. Slowly reducing carb intake while increasing fat and protein may make the transition smoother and decrease keto flu symptoms.

Frequently asked questions