The Ketogenic Diet I must reemphasize a point I stated earlier in the introduction.
Any implementation or change in diet should be under the supervi- sion of a knowledgeable physician or practitioner. There are many nuances that are important to understand and can make the dif- ference between you succeeding in this type of lifestyle change or have you fall flat on your face. In this section I am providing some general guidelines that help most people get to a state of ketosis, but each person must carefully track their implementation and re- sults closely because minor mistakes can prevent you from reaching this most beneficial state. You have to be very strict with the types of food you eat in
order to effectively implement a ketogenic diet and get yourself into a state of ketosis. Depending on your current state of health it may take weeks to months before you reach ketone production signifi- cant enough to see the benefits listed above. Your due diligence and patience is of the utmost importance. Each individual is different and may need to tweak these general recommendations in order to gain the health-enhancing benefits of getting into a state of ketosis. From a macronutrient (carbohydrate, protein and fat) perspec-
tive total carbohydrates should be less than 50 grams per day. This can be difficult initially because of the amount of carbs we typically consume but with some close monitoring of your consumed carbo- hydrates you can be successful. The other key to getting into ketosis is consuming moderate amounts of protein 0.70-1.0g/kg of body weight per day. That would equate to approximately 38-54 grams of protein per day for a 120lb person and approximately 63-90 grams of protein per day for a 200lb person. Finally and of maximal importance is the consumption of fats. Most individuals have been conditioned to believe that all fat is bad or that consuming high amounts of fat can create cardiovascular problems or contribute to the development of disease. This ketone producing or fat burning diet emphasizes consuming high amounts of healthy fat, such as avocado, coconut oil, olive oil, saturated fats from naturally raised animals and fish; as well as butter from naturally raised cows. Some
Achieve True Health! Offering the best of conventional and natural healthcare
Looking for a more holistic family doctor? Dr. McCloy can help your whole family!
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Whole Health for the Whole Family Sean McCloy, MD, MPH, MA
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