becomes ketogenic, this generally follows a strict
2-3-week induction period.
Despite these different approaches and applica-
tions, the resounding theme is to specifically limit
intake of carbohydrates - forcing the body into a state
of ketosis.
Why does carbohydrate restriction work?
By limiting carbohydrate intake, the body has a better
control on blood glucose levels compared to when
carbohydrate is consumed, where the body will break
this down into glucose that the body can use as a
source of energy. Where there is an abundance of
carbohydrates to be used as energy there is a raise in
circulating glucose in the bloodstream (blood glucose)
that the body needs to regulate.
Blood glucose regulation is handled by the body
secreting the hormone insulin. Insulin is known as the
storage hormone; its job is to essentially store the
glucose into either the muscle cell as muscle glycogen,
MODIFIED KETO DIET
75% Fat
Carbs
5%
20% Protein
5% Carbohydrates
Protein
20%
Fats
75%
Based on 3000 calorie diet
Fat
3000 x 0.75 = 2250 Kcal
2250 / 9 = 250g Fat daily
Protein 3000 x 0.2 = 600 Kcal
600 / 4 = 150g protein daily
Carbs
3000 x .05 = 150 Kcal
150 / 4 = 37.5g Carbs maximum daily
This is how a ratio based ketogenic diet would look for
an athlete based on a caloric requirement of 3000
calories, I would actually shift this slightly during the
adaptation phase.
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FLEX | MARCH 2018
or, to store the excess circulating glucose into
adipocytes (fat cells).
By limiting carbohydrate, we maintain lower blood
glucose levels, and negate the insulin response.
How many carbohydrates can I eat?
Typical carbohydrate targets are to limit “net”
carbohydrate to 30g daily. “Net” carbs are simply
carbohydrates excluding sources of fiber, however,
I feel the easiest way and optimal way to get into
ketosis initially is to limit total carbohydrate intake
to 20g daily - with these carbs coming from green
vegetables.
Replacing carbohydrate with fat?
This will make us fat, right? Well actually no. The notion
we were all sold, that fat makes us fat, is flawed…
As explained above, carbohydrate consumption will
result in an insulin response, when insulin is present
the body cannot access stored body fat as a source
of energy. Essentially the body is in a state of energy
storage, as opposed to being in a state of energy
release.
Eating dietary fat has little to no effect on blood
glucose levels, thus meaning that there is no insulin
response, leaving the body free to use both the dietary
fat intake and stored body fat as sources of energy.
Both dietary fats and fats released from stored
body fat into the bloodstream travel to the liver where
they are then turned into ketones which are a great
usable source of energy for the brain, muscles and
organs.