Starting Keto Diet

(Evelyn) #1

Hi everybody, I’m starting the Keto diet but I don’t know what I’m doing. I know not to eat carbs but I’m not sure if you have eat less than 50 g or 25 g of carbs. And when they say less that 25 g of carbs does that mean that you have to have at least 25 g of carbs or not to go up to 25 g. Sorry if this is confusing I’m only 16 and I confuse myself. And what’s the total amount of fat and protein that you need to consume? I also heard that it’s easy to gain back the weight if you wanted to stop the keto diet is that true?

(Ellie) #2

Hi Evelyn,
Welcome to the board and to the keto diet.
It is best to keep things simple, so the general recommendation is:
20g or less of carbs
1g protein per kg lean body mass
fat to satiety

To add a bit to that, 20g carbs is a maximum limit but you don’t need to eat 20g. 0g is fine too! 20g is given as a limit as it virtually guarantees getting into ketosis.
You need enough protein to keep your body healthy, but there is a bit of flex in this. So if you have roughly 70kg of lean body mass then you can have 70g protein per day, but a bit more probably isn’t a disaster.
Fat to satiety means add enough fat to you meals so that you aren’t hungry to several hours, and don’t need to snack before your next meal. It could be 150g fat per day or more
The main aim of keto is to minimise the release of insulin. All foods cause insulin release to some extent, but carbs causes the most, protein next and fat causes very little. The fewer times you eat in a day, the fewer times the insulin is released.
Don’t worry about calories except to make sure that you are eating enough.
As far as gaining back goes, it is like anything, if you go back to what made you put on weight in the first place, then you will continue to put weight back on.
If you give a bit more info about you, then we can also help with some more specific numbers.
how tall are you? what do you weigh? do you have any health issues?

Read loads on this board and listen to the 2ketodudes podcasts, and you’ll be fine!

(Frank) #3

There is an amazing amount of information throughout this forum on how to get started. First thing is why did you decide to do this and what are your goals?