The best way to achieve a long term sustainable ketosis is to generate your own ketones in your liver. You cannot be ketogenic by just taking ketone supplements without restricting carbohydrates to less than 20 grams a day. There is no reliable research to support the benefit of taking ketone supplements without changing your carbohydrate intake. A mild degree of nutritional ketosis may be achieved on less than 50 grams a day but to achieve an effective therapeutic ketosis may require a daily intake of 20 grams or less. Healthy fats should account for 70 to 80% of your food intake with the balance being moderate protein and minimal carbs. Large amounts of protein are converted to carbohydrate in the liver, this process is called gluconeogenesis, it will lead to raised blood sugars interrupting ketosis. Your fat intake should consist of mainly saturated fats avoiding seed oil fats. Protein intake should be about 1 to 1.5 grams per kilogram of lean mass body weight. 100 grams of meat is roughly 30 grams of protein and the rest water and fat.
A ketogenic diet should not just be seen as yet another diet, it should be regarded as how you eat, it is forever. There is a lot to understand, some prejudices to lose and habits to unlearn. You will need to become confident in your decision of becoming ketogenic and learn to deal with negative comment from family and friends. You should come to expect publicity opposing this concept from drug companies and sugar and cereal manufacturers as attempts at cynical manipulation.
A ketogenic diet will help the following diseases: high blood pressure, heart disease, diabetes, the prevention and management of cancer, inflammatory diseases like rheumatoid arthritis, polycystic ovary syndrome (PCOS) and more.
If you need help understanding and implementing a well formulated low carb high fat ketogenic diet (LCHF) we can help you. Please contact us if you need advice.