There are only 3 macro-nutrients: fat, protein and carbohydrate. Most foods contain a little bit of each but some foods like olive oil and butter are purely fat. Other foods like rice and potato offer no fat and are very high in carbs. Nuts fall in between as they have all 3 macronutrients.
This content offers actual numbers related to food options so you can begin to see what you are eating. Understanding the macronutrient content will allow you to custom fit your diet to your desired results. The toughest challenge for beginners in adopting a ketopgenic diet is figuring out how to get more fat while restricting carb intake. This document will help significantly.
If you are strongly insulin resistant, ovewrweight or diabetic then possible greater restriction of carbs may be needed in the early stages until the body converts to being fully keto adapted. Asyou exercise more and train your muscles to use fat more efficientyl then your daily carb allowence can rise.
This is not specific to YOU. It simply serves as an EXAMPLE
Sample of daily FAT intake What might a typical day look like?
Fat intake 70% = 90 - 150 grams/day What does that look like?
- Coffee + 1 TBSP coconut oil = 14 grams
- Eggs x2 (10 grams fat) in butter (1 ounce= 24 grams) = 34 grams
- Avocado 1/2 + Olives x8 = 14 grams
- Celery 2 stalks + 2 TBSP almond butter = 16 grams
- Lunch salad with olive oil (2 TBSP=28gram and chicken(4oz=2gram) = 30
- Dinner – 6 ounce pork chop = 6 grams of fat
- Side salad with olive oil – 1 TBSP = 14 grams
TOTAL= 128 grams Adjust for YOUR body weight
Take note that meat has some but not a lot of fat. To engage ketogenic diet you will need to intentionally find and add fats to your day. The chart above is intended to aid you. A ketogenic diet is NOT a high proteib diet. It is a high FAT diet. Healthy fats.
Find a good recipe in the Keto Recipe section we provided for a good Fat Bomb recipe and make it your own by adding the flavors you love. A Fat Bomb is simply a nutritious healthy snack made from high fat ingredients like coconut oil. Finding your favorite version of this will become a great and reliable tool throughout your keto journey.
