Good news if you’re having a hard time creating a ketogenic diet list! I’ve listed what you need to know and the appropriate nutrients for you to explore.
But you must know that a ketogenic diet should often be used for medical purposes and must be followed by a physician.
Step 1: Choosing the Ketogenic Diet Type
Our first priority is to choose the right type of ketogenic diet for every person. Because the same type is not suitable for everyone. You should also know the type of ketogenic diet that you will apply to adjust the macronutrient balance.
For example, in the classic ketogenic diet, blood ketone levels are very high and should be used in individuals with neurological problems (such as a brain tumour, epilepsy).
If you want to lose weight or move low carbohydrate nutrition to another level, my advice is a high protein and a targeted ketogenic diet. In this diet, you get relatively more protein than the other types of ketogenic nutrition and if you are doing sports you can meet the carbohydrates needs.
Step 2: Calculating the amounts
The second thing to do is choosing the right amounts. And for this, you need to determine the calorie target.
There are different formulas available to calculate calories and you can obtain an average value over these formulas. But these values never make a meaningful result for you. Because of your metabolic rate, your body’s response and other factors can change the amount of calories you need to take. But for an example let’s set a daily calorie goal of 1800 calories.
Now it’s time to calculate!.
Calculating the carbohydrates: As our focus is on low carbohydrate intake, we first determine our carbohydrate amount.
My goal is 40 grams of carbohydrates a day. The daily caloric load of this amount is 40 * 4 = 160 calories.
Theoretically, you should take less than 50 grams of carbohydrate in a day to enter ketosis.
For higher ketone levels you should keep the carbohydrate level below 30 grams from the start.
Calculating the proteins: My goal is 1.2 grams of protein per kilogram in a day. If we calculate for 85 kilograms, it equals to 85 * 1,2 = 102 grams of protein and this amount is reflected in the diet as 102 * 4 = 408 calories.
Too much protein intake may cause you to quit ketosis, similar to carbohydrates. To prevent this you should only take 35-40% of your total calories from proteins.
Calculating the fats: The last step is fat intake. We add calories from carbohydrates and protein and extract them from our daily needs. 1800- (160+ 408) = 1232. This value (1232 calories) refers to the calories we need to take from the fat, after dividing this by 9 and voila! We need 137 grams of fat in a day.
When calculating, you need to know that 1 gram of fat equals 9 calories, 1 gram of carbohydrate equals 4 calories and 1 gram of protein equals 4 calories.
Lunch: Three egg omelette (made with a spoon of butter) – 2 scoops of olive oil and half a lemon on a steam cooked bowl of broccoli
Snacks: A bowl of full-fat homemade yoghurt – 50 grams of oatmeal.
Dinner: 300 grams of beef meatballs – A handful of peanuts – 2 spoons of olive oil and half a lemon on a bowl of seasonal greens.
Total: 50 grams of carbohydrates, 103 grams of protein, 125 grams of fat. Total calorie intake is 1737.
As you see, it’s quite easy to start to the ketogenic diet by slightly modifying the cooking processes and by finding the right ingredients.
If you want to make a ketogenic diet for medical purposes, you need a much more limited protein and carbohydrate intake. In these cases, close monitoring, special meals and support foods are required.