Overview of the Ketogenic Diet

Introduction

The ketogenic diet, or keto for short, is a high-fat, moderate-protein, and low-carbohydrate diet. Its primary goal is to promote the body’s ability to burn fat for fuel instead of carbohydrates. The ketogenic diet has been used for decades as a therapeutic intervention for certain health conditions, such as epilepsy, but has gained more attention in recent years for its potential benefits in other areas, including weight loss, metabolic function, cellular repair, and neurological conditions.

The diet works by limiting the intake of carbohydrates, which forces the body to burn fat for fuel. This process results in a state of ketosis. When the body enters a state of ketosis, it produces ketones, which are molecules that are used for energy in place of glucose. In order to enter ketosis, the daily net carbohydrate intake needs to be limited to around 20-50 grams per day. This is achieved by consuming high amounts of healthy fats and a moderate amount of protein.

By limiting carbohydrate intake and increasing healthy fat intake, the diet can help improve insulin sensitivity, reduce inflammation, and promote weight loss. The Ketogenic diet also has neuroprotective effects on the body which include increasing mitochondrial function, enhancing neurotrophic factors, and modulating the balance of neurotransmitters.

Different types of ketogenic diet

The macronutrients are often divided in the range of 60-80% fats, 20-30% protein, and 5-10% carbohydrates depending on the specific version of the ketogenic diet. Let’s explore a few of the most popular versions.

Standard ketogenic diet (SKD)

This is the most common version of the ketogenic diet and is typically recommended for healthy individuals looking to lose weight or improve overall health. The macronutrient ratio for the SKD is typically 70-75% fat, 20-25% protein, and 5-10% carbohydrates.

Modified ketogenic diet (MKD)

This version of the ketogenic diet is often recommended for athletes or individuals who are more physically active. The macronutrient ratio for the MKD is typically 65-70% fat, 25-30% protein, and 5-10% carbohydrates.

High-protein ketogenic diet

This version of the ketogenic diet is often recommended for individuals looking to build muscle or maintain muscle mass while still achieving ketosis. The macronutrient ratio for the high-protein ketogenic diet is typically 60-65% fat, 30% protein, and 5-10% carbohydrates.

MCT Oil

I highly recommend the use of medium chain triglycerides (MCT).  MCT oil is absorbed fairly quickly and the individual on the keto diet can allow for slightly more carbohydrates in the diet.  This method allows for consumption of more vegetables and phytonutrients. The optimal ratio for this option is 70% fat, 20% protein, and 10% carbohydrates.

If you complete another type of ketogenic diet, keep in mind that MCT oil is recommended if fat intake is less than 70%, otherwise maintaining a state of ketosis will be extremely difficult.