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How Does it Work?What is this Keto Diet?

Ketogenic Diet

A Ketogenic diet is very low in carbohydrates, moderate protein and a high fat diet.

How ketogenic a meal is can be described by its ratio: 

 grams of fat : grams of protein + carbohydrate 

Example: a meal that consists of 24 grams of fat and 5 gram of protein and 3 grams of carbs have a ketogenic ratio of 3:1 

How Does it Work?

How it works ..

When your body have a low level of insulin (this occurs when glucose/glycogen availability is low), your liver convert fat into ketones. Ketones is an alternative fuel for glucose and preferred by your brain.

When your diet provides a minimum of carbohydrates (which quickly becomes glucose) insulin is kept low and liver converts fat into ketones.

Quick Recipies

Breakfast Omelette

50g egg, 23g mayonnaise,10g butter
  1. Melt butter in a small non-stick pan.
  2. Mix mayonnaise and egg together with a fork until completely combined.
  3. Cook the egg and mayo mixture in butter. Gently fold the egg mixture until it is set.
  4. Scrape the eggs and all remaining fat onto a serving plate and serve immediately.

Breakfast Omelette, Ketogenic Ratio 4:1


Chicken Broccoli

40 gr heavy cream, 80 gr broccoli, 70 gr chicken, 40 gr butter.
  1. Heat butter
  2. Add raw chicken then sauté for 3 minutes
  3. Add some salt and pepper.
  4. Stir in cream and broccoli and cook for 2-3 more minutes while stirring.
  5. Cover pan, turn off heat and allow to sit for 10 minutes

Chicken Broccoli, Ketogenic Ratio 2.4:1

Calculations when designing a ketogenic meal.

Designing a Ketogenic Meal

If the guide below seem difficult to start with, I recommend exploring the world of LCHF recipies. When you feel great on a LCHF plan, keep going towards the more strict versions and/or implement intermittent fasting. You might reach your goals using a strict LCHF diet! If not you might need to take a look at the steps below to get the terapeutical benefits of higher ketosis. 

To design a ketogenic meal plan, it takes a bit more than using recipies with pretty pictures of delicious low-carb meals.

Here is a short guide of how to design a ketogenic meal the "original" style for therapeutic treatment of Epilepsy.

Assess calorie need
Assess protein needs
Assess fluid needs
Determine appropriate ketogenic ratio
Calculate diet

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