You’ve been trying to lose weight on keto for some time now, but your attempts have been unsuccessful. You eliminate sugar and carbohydrates from your diet, add more vegetables and healthy fats to your diet – but as a result, you don’t lose a single kilogram anyway. Sounds familiar?
Remember: DO NOT get discouraged.
Don’t panic here – perhaps all you need to do is make some small changes to your approach to the ketogenic diet, while at the same time adjusting your body to the more fats and ketones you consume.
Be patient and remember that strong will and motivation can achieve anything
The main guidelines for the nutritional requirements of a ketogenic diet are presented below in percentages:
The ketogenic diet macros are as follows:
- 70-80% of calories from fats
- 20-25% of calories from protein
- 5-10% of calories from carbohydrates
For the proper adherence to the principles of the ketogenic diet, it is necessary to provide from 20 to 50 g of net carbohydrates per day.
For beginners who are just starting their adventure with the ketogenic diet, it is recommended to follow the rules of the Standard Ketogenic Diet (SKD), with a daily dose of net carbohydrates between 20 and 30g.