He says that, ideally, your protein intake should be one-half gram per pound (or 1 gram per kilogram) of your lean body mass per day. Proteins and carbs together should make up about 25% of your diet according to Dr. Consuming these healthy fats will help your body produce the ketones that promote the state of ketosis, but will also help you to be more satisfied.
Mercola include organic grass-fed butter and ghee, coconut milk, chicken fat, duck fat, coconut oil, MCT oil, avocado oil, and extra virgin olive oil (Fat for Fuel, by Dr. 70% of your keto diet consists of healthy fats.Some people will also subtract the sugar alcohols, but you want to be careful with this since not all sugar alcohols are created equally. Subtract the fiber from the carbs to get the net carb count. Look for the carbohydrates on the label and then the fiber. But net carbs will also take starches and fiber into account. This is pretty important and is strongly connected to sugar. The goal is to consume between 20 and 50 grams of net carbs per day. The higher it is in the ingredient list, the more sugar there is in the product. Read the ingredient label of each product you use to determine whether they have sugar added and where it is in the ingredient list. All sugar spikes your insulin, which is exactly what we are trying to avoid for ketosis. Yes, all sugars, including refined sugar, fruit juices, honey, and agave–anything with glucose or fructose. Are you new to keto? Trying to understand all that is involved in making the keto diet work for you? Here are six tips to help you get off to a good start.
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