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Key Components of a Ketogenic Diet

Sample Daily Breakdown:

  • LBM: ~190 lbs (86 kg), moderately active.
  • Protein: 152–190 g/day (~30–40% of calories, ~600–760 kcal).
  • Fat: 130–180 g/day (~55–65% of calories, ~1,170–1,620 kcal).
  • Vegies: 20–50 g/day (~5–10% of calories, ~80–200 kcal).
  • Fiber: 25–35 g from low-carb veggies/seeds.
  • ElectrolytesElectrolytes/

    Micronutrients

    :
    • Sodium: 3,000–5,000 mg (e.g., 1–2 tsp salt, broth).
      • Potassium: 3,000–4,700 mg (e.g., avocado, spinach).
      • Magnesium: 300–400 mg (e.g., nuts, greens, or supplement).
    • Water: 2–3 L/day.

    The long version:

    • Fat:
      • Role: Primary energy source on keto (60–75% of total calories), replacing carbs to sustain ketosis (burning fat for fuel).
      • Goal:
        • Aim for 1.5–2.0 g fat/kg lean body mass (or ~130–180 g/day for your ~190 lbs/86 kg LBM), adjusted to meet calorie needs.
        • For weight loss, keep total calories at a slight deficit (e.g., 10–15% below maintenance, ~2000–2500 kcal for you, depending on activity).
      • Sources: Butter, olive oil, coconut oil, avocado, fatty meats (e.g., ribeye), nuts (macadamia, almonds), cream, cheese.
      • Tip: Prioritize healthy fats (monounsaturated, saturated) and limit processed trans fats. Track to ensure fat intake supports ketosis without overeating.
    • Carbohydrates:
      • Role: Minimized to induce ketosis by depleting glycogen and forcing fat metabolism.
      • Goal:
        • 20–50 g net carbs/day (total carbs minus fiber). Stricter keto (e.g., for medical purposes) may aim for <20 g.
        • Net carbs = Total carbs – Fiber.
      • Sources: Low-carb vegetables (spinach, broccoli, cauliflower, zucchini), small amounts of berries, nuts/seeds.
      • Tip: Focus on non-starchy veggies to stay under carb limit. Avoid grains, sugars, and starchy foods (potatoes, rice).
    • Fiber:
      • Role: Supports digestion, gut health, and satiety; prevents constipation common on low-carb diets.
      • Goal:
        • 25–35 g/day (similar to general recommendations, not specific to keto).
        • Most comes from low-carb vegetables and seeds.
      • Sources:
        • Veggies: Spinach (2 g fiber/cup), broccoli (5 g/cup cooked), cauliflower (3 g/cup).
        • Seeds: Chia seeds (10 g fiber/oz), flaxseeds (8 g/oz).
        • Supplements: Psyllium husk (5 g/tbsp) if needed.
      • Tip: Gradually increase fiber to avoid bloating. Ensure adequate water (2–3 L/day) to aid digestion.
    • Electrolytes (Key Minerals):
      • Role: Keto increases water loss (due to glycogen depletion), flushing out electrolytes, which can cause fatigue, cramps, or "keto flu."
      • Key Electrolytes and Goals:
        • Sodium: 3,000–5,000 mg/day.
          • Sources: Salt (1 tsp = ~2,300 mg sodium), bone broth, pickles, olives.
          • Tip: Add salt to meals or drink broth to prevent headaches or lethargy.
        • Potassium: 3,000–4,700 mg/day.
          • Sources: Avocado (700 mg/cup), spinach (800 mg/cup cooked), salmon (400 mg/3 oz).
          • Tip: Avoid supplements unless prescribed; food sources are safer.
        • Magnesium: 300–400 mg/day.
          • Sources: Almonds (80 mg/oz), spinach (80 mg/cup), pumpkin seeds (150 mg/oz).
          • Tip: Consider a supplement (e.g., magnesium citrate, 200–400 mg) if cramps or fatigue persist.
      • Tip: Monitor for symptoms (e.g., muscle cramps, dizziness) and adjust intake. Electrolyte powders (low-carb) can help.
    • Other Micronutrients:
      • Role: Prevent deficiencies, as keto limits food variety (e.g., no fruits, grains).
      • Key Nutrients to Watch:
        • Calcium: 1,000–1,300 mg/day (bone health, muscle function).
          • Sources: Cheese (200–300 mg/oz), kale (100 mg/cup), sardines (300 mg/3 oz).
        • Vitamin D: 600–800 IU/day (or more if deficient; supports immunity, bones).
          • Sources: Fatty fish (salmon, 600 IU/3 oz), egg yolks, sunlight, supplements.
        • B Vitamins: Especially B1, B9 (folate) from greens, liver, eggs.
        • Vitamin C: 75–90 mg/day (lower needs on keto due to less glucose competition).
          • Sources: Bell peppers (190 mg/cup), broccoli (80 mg/cup).
      • Tip: Eat nutrient-dense foods (e.g., liver, leafy greens) and consider a low-carb multivitamin if variety is limited.
    • Water:
      • Role: Prevents dehydration, supports kidney function, and aids fiber digestion.
      • Goal: 2–3 L/day (80–100 oz), more if active or in hot climates.
      • Tip: Increase intake during the first few weeks of keto to offset water loss from glycogen depletion.

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