The Ketogenic Bible

Practical tips to get started on a ketogenic diet

Use a calorie calculator to determine your recommended daily calorie intake for your goals. One tip is to add or substract 250 calories at a time.

Next, determine how many meals you want to take per day. Divide the daily calorie intake by the number of meals to get an idea of how many calories to consume per meal.

Then, use the authors’ recommendations to determine how many calories to consume per macronutrient group:

  • 60-80% fat
  • 15-30% protein
  • 5-10% carbohydrates

You can then use the guidelines below to figure out how many grams of each macronutrient you should be consuming:

  • 4 calories per gram of carbohydrates
  • 4 calories per gram of protein
  • 9 calories per gram of fat

When planning individual meals:

  1. Choose protein source
  2. Check how much fat protein source contains
  3. Adjust fat intake with fatty additions like dressings, butter, etc.
  4. Fill the rest with non-starchy vegetables to meet carb requirements

Foods

Your body’s main electrolytes:

  • Sodium
  • Chloride
    • Olives, tomatoes, lettuce, celery
  • Potassium
    • Kale, avocados, spinach
  • Calcium
  • Magnesium
    • Green leafy vegetables, nuts

Fats:

  • Medium-chain triglycerides (MCTs) such as coconut oil and heavy cream.

Too much lactose (milk sugar) is detrimental to a ketogenic diet.

Soluble corn fiber seems to be good. Doesn’t increase blood glucose level. (My own cursory research indicates that SCF is digestion-resistant maltodextrin, which is different from “plain” maltodextrin. Needs further research)

Sweeteners:

  • Sucralose, aspartame powder, erythritol, stevia, inulin, monk fruit, allulose, acesulfame potassium, neotame, saccharin
  • “raw” versions of these are the best, i.e. without bulking agents
  • AVOID: Isomalto oligosaccharides (IMOs), maltodextrin as these tend to increase blood glucose levels

Getting over weight-loss plateaus

  • Track your carb intake
  • Increase protein or even fat intake
  • Change exercise pattern
  • Incorporate mini fasts