Keto Kate is a writer/editor in the Detroit metropolitan area.

This blog is an accounting of the ketogenic diet plan, including recipes, menus, and, hopefully, recorded weight loss that results from adhering to the plan for an indefinite amount of time. Keto Kate began the keto diet on January 12, 2012, and uses the ratio of a strict ketogenic diet: 60% fat, 35% protein, and 5% carbs.

About the ketogenic diet plan (source http://www.reddit.com/help/faqs/keto):

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. The diet mimics aspects of starvation by forcing the body to burn fats rather than carbohydrates.

Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source.

Ketosis is the state characterized by elevated levels of ketone bodies in the blood. Very simply put, ketosis is when your body stops using glucose for energy and instead uses fat broken down into ketones.

How many grams of carbs should I be eating daily?

A strict ketogenic diet is <20g of carbs a day, or about 5% of your total calories. It’s recommended to start out with a strict keto diet if you are a beginner so you can get the hang of eating keto foods. Some people eat under 50g of carbs per day and can stay in ketosis just fine. Others do a more low-carb style (Atkins) diet with <100g a day. Once you are settled in after a few weeks of strict keto start raising your carbs until you find the sweet spot for your body.

What is the nutrient ratio?

Your nutrient ratio is defined as the percentage of fat, protein, and carbohydrates of the calories you consume. The correct ratio for doing a strict ketogenic diet is 60% fat, 35% protein, and 5% carbs. This should be your number one goal for the keto diet, maintaining the correct ratio. An example of a ratio would be 100g fat, 100g protein, and 20g carbs.

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