What does a well formulated Ketogenic diet look like?
The macro nutrition break down is generally 75% Healthy Fats, 20% Protein and 5% Carbohydrates.
What’s more important, the calories from your food or the hormonal response from your food?
100% the hormonal response. Carbohydrates spike you blood sugar which creates a hormonal response INSULIN. INSULIN’S job is to maintain a stable blood sugar level and it is also the main FAT STORAGE hormone. Protein has a modest insulin response and fat has hardly any insulin response. So consuming fat does not cause you body to secrete insulin thus making it harder to store fat.
Are there different types of Fats?
Yes, you want to use fats that are predominantly made up of Saturated and Monounsaturated Fat and limit using fats higher in Polyunsaturated.
So what are some examples of the types of fats I should use?
Stick to oils such as Avocado and Olive which are mostly Monounsaturated and real Butter, Lard, Ghee and Coconut oil which are mostly Saturated. Try to avoid oils higher in Polyunsaturated fat such as Soybean, Safflower, Sunflower and Grapeseed. Polyunsaturated fats play an inflammatory role.
Beside oils, what are other great sources of healthy fats?
Nuts (Pecan, Brazil, Macadamia, Walnuts and Almonds). Seeds (chia and Flax). Olives, avocado’s, guacamole, eggs. Dairy such as heavy cream (Please note: as the percentage of fat is decreased in milk the carbs and sugars go up from 0 grams in heavy cream to 12 grams in most 2%, 1% and skim) cheese and sour cream. Fatty fish such as salmon and tuna. Steak and yes, even Bacon. These are just a few of the healthy fat option you can enjoy.
Well that’s all great but don’t fats have more calories than carbs and protein?
Yes, they do, 9 calories per gram versus 4 calories per gram for carbs and protein. The good news is you don’t have to eat as much to get the same amount of calories. This will allow you to go longer without having to eat, making intermittent fasting occur naturally.
What about my cholesterol?
Typical results are a drop in your triglycerides, an improvement in your HDL/LDL ratio due to an increase in your good (HDL) cholesterol and little change in LDL.