Food Ratio Examples on Ketogenic Diet
Many of you have been questioning the correct fat, protein, and carbohydrate ratios to follow on a Ketogenic diet. There is no ONE answer because everyone is different, so here is a guide on how to figure out the breakdown for yourself!
GRAMS OF PROTEIN YOU WILL NEED:
To figure out how many grams of protein are essential for your ketogenic diet, begin by writing down your lean mass weight.
Your lean mass weight is your total weight minus the percentage of body fat you currently have. For example, a person weighing 200 pounds with 10% body fat would have a lean mass weight of 180 pounds.
This is the number of grams of protein you will need to consume.
You should eat at least one gram of protein per pound of lean mass! This is important in the recovery from workouts and in retaining muscle.
If it’s easier for you to work with calories than grams then simply multiply the number of grams (your lean mass weight) by four to get the number in calories. For example, a 200-pound person with 10% body fat should be consuming 720 calories worth of protein (180 x 4 = 720)
GRAMS OF FAT YOU WILL NEED:
Pretty much the rest of your caloric requirements for the day should be fat. I can not stress this enough….you must eat fat to burn fat!!! This is much easier than it seems because fat digestion is slow so you will stay fuller longer.
Fat also tastes great and lowers blood glucose levels! So how much fat? Multiply your total body weight by 15 and then subtract 500 calories. Take this number and subtract the calories you calculated for protein. For example, a 200-pound person with 10% body fat should be eating 1780 calories worth of fat or 197 grams of fat.
Here’s the math:
200 – (200 x 10%) = 180 g of protein x 4 = 720 calories in protein
(200 x 15) – 500 = 2500 – 720 = 1780 calories in fat (this is equal to 1780/9 = 197 g of fat)
If you feel like you need to restrict your calories more, then cut from carbs and fat but not protein!
Grams of carbs
Mon-Fri you should follow the above caloric requirements as strictly as possible and eat as few carbs as possible! The weekend is when you get to enjoy yourself =) I took the information below off of bodybuilding.com but I think it pretty much sums up why it’s important to have that “cheat day”.
Weekend Carb Load
Your one and a half days of freedom allow you to do a couple of things: First, you get to reward your carb cravings from the previous days, allowing you to enjoy pleasures like pizza, pasta, bread, etc.
Eating these foods is physiologically rewarding as insulin levels run high, storing amino acids and carbs, as glycogen, into the depleted muscle allowing you to work out again the following week.
Your carb-up period should start Friday night and last until around midnight Saturday.
How many carbs?
Some men and women may find that they eat whatever they want for the 24-30 hour time interval and still get perfect glycogen compensation, while others rely on a better statistical number.
What is recommended are 10-12 grams of carbs per kilogram of lean mass.
Our example had 180 pounds of lean mass, so divide that by the conversion factor of 2.2, and we get roughly 82 kg.
100 Grams of easily digested liquid carbs with around half as many grams of carbs in protein (here 50) as a whey shake or something of that nature should be taken right after your last workout which is when insulin sensitivity is at its highest levels.
After a few hours, your body should start to spread the remaining 630 grams of carbohydrates, along with the 160 grams of protein (remember, to keep this constant) during the remainder of the compensation period.
During the first 24-30 hours of getting plenty of carbohydrates is important because the body will use all dietary carbohydrates to refill glycogen, protein for rebuilding, and get this: fat for energy.
Just like the previous five days
After all the carbohydrates are being used for more important functions such as fueling (muscle) and giving your more energy.
It’s important for you to keep your grams of fat below your body weight in kilograms.
Again, here our example will keep fat below 73 during the carb-fest.
Anecdotal reports claim this can your body from gaining excess body fat. Keeping fat intake low has even helped burn a little extra fat when carbing up.
As mentioned earlier some dietary fat should be eaten to slow digestion and keep sugar levels stable.
Regardless of the fats you consume be it saturated, unsaturated, or essential fats, it’s your decision. All have approximately nine calories per gram.
There are claims that essential fatty acids such as flaxseed oil may increase insulin sensitivity within the muscle cells, in turn, increasing glycogen intake.
The guidelines above are just recommendations, there are many opinions on how many carbs, fats and protein should be consumed, the above have worked well for me but everyone is different and may need to adjust their food intake accordingly.