By Dr. Natasha Turner ND
The Keto Diet is short for “ketogenic diet,” this eating plan is all about minimizing your carbs and upping your fats to get your body to burn off fat as a form of energy, that typically translates to: 60-75% of your calories from fat, 15-30% of your calories from protein, and 5-10% of your calories from carbs.
It is not necessary to eat a high fat, moderate protein and restricted carb diet (including only green vegetables) to get into ketosis. In fact, we can eat less or move more to get into ketosis – which simply refers to the state in which your body is burning fat. I suggest getting into to ketosis by choosing to consume less calories – by eating less when we should eat less (i.e. on the days we are moving less) – so this we can do by reducing starches and eliminating sugars, by reducing fat – the highest calorie macronutrient, stopping eating by 6 or 7 pm, and reducing meals from four to three on the days with less activity. You should never eat less than your required amount of protein to maintain your muscle mass daily. (The formula for protein amount is 1.6 grams of protein per kg of body weight – divide this number by four to find the amount per meal four times per day)
And you can test your ketones and weight each morning to ensure you are in ketosis. I also recommend measuring your abdominal circumference at the level of your belly button once a week. This measurement should be half your height (in inches). I measure this, my patients, weight, and their muscle and fat mass. In very simple terms – whatever weight it is that you have the right belly button measurement and you have enough muscle for your frame – that is your perfect weight!
Every metabolism is different. When and how ketosis occurs varies from person to person, which naturally results in a necessity for alterations in dietary restrictions/permitted foods and serving sizes especially with respect to an individual’s daily activity level. For instance, some people are fine consuming one low GI fruit in the afternoon and still can remain in ketosis, while others do fine eating a low GI starchy carb like beets or carrots on strength training days.
Learn all about fat loss, ketosis and more in Dr. Turner’s latest course creation, the NEW YEAR, NEW YOU NEW HORMONE DIET BOOTCAMP. Call the clinic to register 416 579 9105. Starting evening class January 30, and daytime February 7.