There is no widely accepted definition of a ketogenic diet and many variations exist along with many implementations. Essentially a ketogenic diet comprises 80 to 85% fat the balance is protein and a very small (or no) amount of carbohydrate (sugar).
If the goal is to lose weight then fat intake needs to be moderated, you need to burn up your own body fat first.
See this link bellow:
A properly formulated ketogenic diet
The typical western diet is high carbohydrate with the balance made up of protein and a mix of good and bad fats.
A change to a ketogenic diet requires a motive that is powerful enough for you to make the change and stick to it.
A powerful motive might be:
- you are overweight, perhaps obese
- sore painful joints, typically knees and hips
- type 2 diabetes or pre-diabetes
- high blood pressure
- heart disease
- neurological disease such as epilepsy, Parkinson’s disease, dementia, neuropathy, mitochondrial disease
- autoimmune disease
When starting out you need to understand the various food groups and where they occur in your diet. You need to know and understand your daily requirements. You will need to measure and weigh your food until you are familiar with quantities. You will need to understand the concept of “keto flu” that occurs in most people when first undertaking a ketogenic diet, to a greater or lesser degree. You will need to consume adequate salt and this will vary depending on your pre-existing health. To reduce adverse side effects, Ultra Lite, for example, uses a measured, prescriptive approach which makes the transition much easier. Your initial instruction explains this and we are careful to make sure you understand this.
Attempting a ketogenic diet on your own is difficult, there are many factors that can lead to failure.
- knowing how to measure progress
- unsupportive friends and family
- lack of commitment and lack of support of others
- previous yo-yo dieting
- count your carbs rather than calories
- fear of healthy fats
- knowing what carbohydrate is
- confusion over the source of carbohydrates
- over-eating protein (this becomes sugar above a certain threshold)
- unrealistic expectations (a ketogenic state can takes months to establish)