What exactly is a ketogenic diet?? Well in my mind ANY diet that keeps you in ketosis is ketogenic! Maybe we should be asking a different question… How about what makes up a well formulated, ketogenic diet? One that meets our weight loss goals? Well that is going to vary some from person to person. As each of us have somewhat unique body compositions. Yes how much muscle and fat we have makes a difference to how we formulate our ketogenic diets. For instance, if we have 40% body fat we are not going to eat 80% fat on our plates! What! Wait! I can hear you screaming… isn’t a ketogenic diet high fat? Well when our body fat is high, we generally want to lose the body fat! Right, well as we lose the body fat, our bodies get energy from it just as if we were eating it on our plates… So when we have high body fat we eat less fat.. It is all about understanding TDEE or Total Daily Energy Expenditure and how that does not equal total calories eaten in weight loss if we wish to lose body fat! Ok so maybe that makes some sense, what about how much muscle you have HOW does that make a difference? Well our protein needs are based off of our Lean Body Mass(LBM). Now LBM is a lot more then just muscle. LBM also includes things like bone and organs. Wait! I know, you are thinking but if I eat too much protein doesn’t it turn to sugar and if not burned get stored as fat?? I know my Blood Glucose meter jumps after I eat protein… I want you to take into consideration the main points below about a well formulated ketogenic diet, and about protein. Read the sources at the end! In the end it is your choice how you are going to formulate your diet! But make sure that you are taking into consideration all the relevant points and sources of information (good relevant scientific studies) and make sure that any information that you pay attention to is in the right context. Ask yourself what did the study participants eat, how much did they eat.. what grams of fat carbs and protein did they eat, how long was the study, who put on the study..
—> There is this crazy notion that excess protein gets stored as fat.. While the metabolic pathways to convert amino acids to fatty acids do in fact exist, the reality of the matter is that under almost no circumstance will this ever happen.
–> If you eat to dysfunction, you only support that dysfunction(finding protein by a ketone or glucose meter reading). If insulin is spiking after protein intake its *not* the protein it is your liver dumping glucose when it should not. This means that the liver is some degree of IR(insulin resistant). Guess what the liver needs to heal? That’s right protein!
–> the metabolic switch to ketosis happens because you restrict carbs or calories or both… ketosis *is not* caused by eating fat!!
–> What is high protein?? well protein intake should always be based off of lbm… and intakes over 3g/kg lbm ~or~ 1.4g/lb LBM start to become anti-ketogenic because protein will start to be burned for fuel before fat. .. not burning fat not makes ketones
–> thirdly. … when body fat is high then the body fat you burn makes up part of your caloric needs… Volek & Phinney touch on this in their books and lectures…. know what TEE is
further reading and videos to watch… backed up actual science