Ratios for ketosis
I was discussing PB with a friend recently and she was curious about ketosis.
She asked me what the ratios of protein/carbs/fat should be to get into and stay in ketosis.
I wasn't sure what the exact ratio was, and I am sure someone here knows more than I do.
Also, how long is it safe to stay in ketosis?? (this is a question I have)
Thanks in advance.
70% fat, 10% carbs, 20% protein... I wouldn't do it again though.
I think it varies between individuals, but the general rule is 70-80% fat and carbs making up the smallest percentage, typically under 50g NET. Some can go a bit higher in carbs depending on their metabolism and activity level, others need to stay below the 30g threshold. Ketosis is a very, very, very high fat diet more than it's a low-carb diet.
How long is it safe? Some say indefinitely, but considering it's a diet that mimics starvation response, I don't think it's something most people should be in for a long period of time without at least doing some periodic carb loads.
I do agree that it really varies per person. I think the issue is low carbs, but also a caloric deficit. I never tried for ketosis on PB but I was surprised to find how often I was in ketosis. I think some of it was simply because I was not very hungry and was at a caloric deficit.
RunKeto.com would be a good source of knowledge. These guys expend huge amounts of energy, some have been going over a year now and have been maintaining a decent level of physical performance. And that can't be done without being relatively healthy at the same time!
When I did it, the satiation of it meant I ate less food than I needed. I lost a lot of weight and I looked ill. Although I did have all the benefits of fat adaption, and now knowing of my caloric mismanagement, I still wouldn't do it again. I love food, so not eating certain fruits and veg because of macros seems ridiculous to me now.
I currently do keto, and my macros are 65% fat, 30% protein, 5% carbs. I see a lot of ketoers who do 70-20-10, and some who do 60-30-10; there's room for variation depending upon your metabolism and activity level.
I'm doing keto because I have a busted metabolism (insulin-resistant, pre-diabetic), and a bunch of weight to lose. It's working well--I feel good, I'm rarely hungry, IF is a natural outgrowth of that, and I've done spontaneous 2-3 day fasts simply because I wasn't hungry. If I had to stay on it long-term, I could, but I'd introduce more carbs and dial back on the fat once I'd hit an ideal weight.
That said, it's a tool, but not a universal, all-purpose one. While it may work short-term for some people, and long-term for others, some people find it really difficult and unpleasant. Metabolically healthy, active people generally don't need to go to that extreme (though some do, successfully).
I'm a happy fat-burner; keto feels like it was tailor-made just for me. It's certainly worth a try if you or your friend are interested, but like any other approach discussed here it's just a tool, not a magic bullet or the ultimate, perfect way of eating. If it doesn't help you feel good and give you the results you want, try another tool.
I wouldn't do it for a long time. If she had lots of weight to loose she can try it for a longer period but I wouldn't advise it doing continuous for longer than 21 days.
If she is already eating low carb she can do a initial 21 day keto with anything below the 35 grams of carbs a day to get used to it but I would advise having periods of at least a week of eating between the 50 grams and 100 grams carbs. That would keep the weight loss going on without depriving your body of anything.
Also doing keto, as you cut down on the fruit you would have to pay attention to see if you get enough micro-nutrients in.