If you’re not quite up to speed on what ketogenic dieting actually entails, then you’ve come to right place.
The ketogenic diet is very low in carbohydrates while being higher in dietary fats and proteins. When carbohydrates are lacking in the diet, the body starts to rely heavily on body fat and dietary fat for energy; as a result of fat metabolism, ketone bodies are produced by the liver (thus the term “ketogenic”).
There are three types of ketone bodies produced in humans: acetone, acetoacetic acid, and beta-hydroxybutyrate (BHB).
Due to this shift in metabolism from being primarily glycolysis-dependent to lipolysis-dependent (aka “fat-adapted”), the keto dieting is a superb protocol for losing body fat.
Read on to learn how to create a keto diet plan for fast fat loss along with answers to frequently asked questions about the switch to carb-less life.
Setting up a Keto Regimen for Rapid Fat Loss
To reach ketosis, you’re going to have to greatly restrict carb intake (typically 30 grams or less daily). As such, the keto diet ultimately revolves around the elimination of starchy carbs, but you will still consume small amounts of indirect carbs from things like vegetables, nuts, and cheese.
For fat loss purposes, a good starting point is to aim for about a 500-600 calorie deficit each day. In other words, you should try to expend about 500-600 calories more than you're consuming every day. However, you will most likely have to do some fine-tuning as you progress and learn more about how your body responds to different calorie intakes.
The steps below show you how to calculate your specific macronutrient and calorie needs for losing fat on the keto diet:
Example Keto Diet Macro Breakdown for 180 Lb Person Eating 2100 Calories Daily
- Calculate your daily caloric intake using a basal metabolic rate (BMR) calculator
- Set carbohydrate intake at 5% of total daily calorie intake.
Example: 2100 x .05 = 105 calories from carbs (4 calories per gram of carb) → ~26 grams of carbs (30 grams is used in the meal plan samples below)
- Set protein intake at 1.5 grams of protein per pound of body weight.
Example: 180 lb x 1.5 = 270 grams of protein per day (4 calories per gram of protein) → 1080 calories from protein per day
- Your fat intake makes up the remaining calorie balance left after accounting for protein and carbohydrate intake.
Example: 2100 - (1080 + 105) = 915 calories/9 calories per gram of fat = ~100 grams of fat per day.
And there you have it! Pretty straightforward, right? To recap, this 180 lb person eating 2100 calories per day would have a keto diet macronutrient intake of: 25-30 grams of carbs; 270 grams of protein; and 100 grams of fat per day.
Here are some sample meal breakdowns of what your keto diet might look like with those macros:
Example 4-Meal Per Day Keto Macro Breakdown
Meal 1—65g protein/10g carbohydrate/30g fat
Meal 2—65g protein/5g carbohydrate/25g fat
Meal 3—70g protein/10g carbohydrate/25g fat
Meal 4—65g protein/5g carbohydrate/20g fat
Example 6-Meal Per Day Keto Macro Breakdown
Meal 1—45g protein/5g carbohydrate/20g fat
Meal 2—45g protein/5g carbohydrate/15g fat
Meal 3—45g protein/5g carbohydrate/15g fat
Meal 4—45g protein/5g carbohydrate/15g fat
Meal 5—45g protein/5g carbohydrate/15g fat
Meal 645g protein/5g carbohydrate/20g fat
As you can see, only five to ten grams of carbohydrates per meal is allowed (it may not seem like much, but if you’re not eating starchy carbs it’s pretty easy to keep carbs minimal). Also, keep in mind that dietary fiber doesn’t direct elevate blood glucose, nor is it metabolized like starch. As such, your main focus should be your net carbohydrate intake (meaning total carbs minus dietary fiber intake).
Best Food Choices for the Keto Diet
Here is an overview of the best foods and food groups to choose from on the keto diet:
- Animal proteins (red meat, chicken, turkey, etc.)
- Seafood (salmon, shrimp, tuna, etc.)
- Whole eggs
- Low-carb dairy products like heavy cream, fresh cheese, butter, etc.
- Plant oils (olive oil, coconut oil, flax oil, macadamia nut oil, avocado oil, etc.)
- Whole nuts and raw nut butters (ideally almond and macadamia varieties)
- Fibrous vegetables, especially greens like spinach, asparagus, broccoli, etc.
- Limited amounts of high-fiber fruits, like berries, kiwi, and watermelon
Keto Diet FAQQ) Can I get into ketosis quicker by using any supplements?
Voila! Now you have a better understanding of what the popular ketogenic diet is all about and how it can help you obliterate stubborn body fat, fast. Remember, losing fat on the keto diet is still about controlling calorie intake; you simply can’t circumvent the fact that you need to be expending more calories than you consume in order to lose weight.
Intuitively, you should be engaging in regular exercise as part of your fat-loss lifestyle. This will greatly enhance your fat loss and keep you healthier overall. The keto diet is not magic, and won’t make you lose weight if you are overeating and lazy. Nevertheless, it’s a great diet strategy for active individuals and gym-goers who want to get lean quickly.