T
he most beneficial
approach to getting into
ketosis quickly whilst still
being able to function with good
energy levels, is to follow the
modified ketogenic diet approach.
This means the diet will be made up
of at least 75% fat.
The percentages approach is
generally ok for most sedentary
people, but athletes with a higher
calorific requirement are often best
served by dialling in macros indi-
vidually, based on growing literature
and anecdotal evidence.
Let’s start with protein:
Work done by Dr’s Phinney and Volek
summerised that protein intake should
fall within the parameters of 0.6-1g
per lb of LEAN body mass (weight –
body fat). This was published
in the art and science of low
carbohydrate performance
(recommended reading).
Based on my experiences during
an adaptation phase, athletes
should be aiming towards the lower
end of this range 0.6-0.8g, as most
athletes come from consuming
higher protein diets and are efficient
at utilising protein as a fuel source
when required.
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FLEX | APRIL 2018
Carbohydrates:
For the most effective way to adapt
the level of carbohydrates, I would
suggest aiming for a maximum of
20-30 TOTAL carbs. This includes
fibre, and the sources of carbohy-
drate should be fibrous i